Macros With Em

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Macros With Em

Em-powering people through food and fitness!

24/11/2025

Starbucks Holiday menu hack!

Like, save, and share with your Starbucks loving friends!

These modifications allow you to enjoy your favorite holiday drinks, minus all the extra sugar & calories 🙌🏼

Macros:

Sugar Cookie Latte
85 calories: 1p/15c/2f

Caramel Brûlée Latte
90 calories: 2p/18c/1f

Peppermint Mocha
90 calories: 2p/16c/2f

08/06/2025

Why I love creating a meal plan to follow when my goal is fat loss:

• Helps ensure you're hitting protein, fiber, and calorie targets
• Reduces the likelihood of impulse eating or binging
• Makes macro tracking more accurate
• Eliminates the daily "what should I eat?" stress
• Batch prepping + pre planning gives you more time back in your week
• Creates better consistency

29/05/2025

Like, save & share with a friend who would love these!

1 Oreo Thin
1 marshmallow
1 square from Hershey snack size bar

Macros per one: 75 calories- 1p/13c/2f

18/05/2025

Costco haul! Lots of high protein options on this trip.

The Fulfil bars are new to me, and I think they're great.
Especially if you like a protein bar that's more like a candy bar. They remind me of Fit Crunch bars, but I think they're better, and the macros are 👌🏻

07/05/2024

Come to Costco with me!

Found some "new to me" things today! Haven't seen this flavor in the chicken burgers yet. Also, Kirkland chicken sausages, Taco seasoned flavor, and Tajin watermelon rings?!

What new things are you finding?

17/04/2024

Come to Costco with me!

Still able to find Good Culture cottage cheese! Haven't seen Healthy Noodles my last couple trips tho 😥

What new items are you finding and loving?

10/04/2024

My number one tip for decreasing hunger when you're dieting...

Increase food volume- eating more food for less calories!

Increasing food volume is the best way to decrease hunger when you're dieting. This is also one of the reasons most people say they're so full when they start counting macros. It feels like you're eating more food, because the food you're eating takes up more space in your stomach.

Here are my favorite ways to increase volume- more food for less calories.

01/04/2024

There are tons of methods/diets out there, but at the end of the day, fat loss comes down to just a few simple things...

If I could go back to the 2012 me (who weighed 198 lbs) I'd tell her to focus on these things for FAT loss:

Calorie deficit
Protein intake
Strength training 3-5 days per week
Step goal vs excessive cardio

April Shred is open for enrollment! We start 4/8!

What's included:
• Custom macro setting with calorie cycling option
• 4 week progressive overload training program (both home + gym inside my app w/ video demos) + cardio programming
• 70+ recipes with macro breakdown
• Sample meal plans for each calorie range
• Weekly office hours with me!
• Reverse dieting guide
• Eating on the go guide
•Grand prize winner of $1000
And you keep it all forever!

https://macroswithem.com/shred-with-em/

20/03/2024

When you are dieting, your workouts should not change. Only your nutrition...

Exercise dictates the type of weight you lose. Weight training helps you build & maintain muscle so when you're dieting you're losing fat, not muscle.

Nutrition dictates how much. A calorie deficit is needed for weight loss. Adequate protein will help maintain muscle. Again, so we target fat loss.

A calorie deficit while weight training is the ultimate combo for changing your body composition (building muscle & losing fat) 🙌🏼

10/03/2024

Rounding up my favorite high protein options from Costco.

The egg bites, cottage cheese & Kirkland nuggets are weekly staples.

Don Lee chicken patties got a facelift. These are seasonal and back! I love these for a quick lunch.

Good Culture check in... has it hit your store yet?

07/03/2024

Working out hard but not seeing the results you expected?

Yes, it's important to move your body in ways that you enjoy. Whether that's running, group fitness classes, peloton, etc. However, if you have aesthetic goals, like changing your body composition (losing fat & building muscle), your workouts should reflect that.

But don't worry, there's room for what you enjoy too. You likely just need to incorporate weight training, or have a more structured weight training program where you can focus on progressive overload.

Here are the most common mistakes I see (and ones I did for years) that could be hindering your progress.

04/03/2024

If your goal is fat loss, there are a few things you should be tracking.

Your nutrition will dictate how much weight you lose. We know a calorie deficit with adequate protein is a must for FAT loss.

Your exercise will determine what type of weight you lose (fat or muscle), we want FAT loss.

Monitoring weight, measurements and/or progress pictures will help you monitor your progress along the way, and allow you to make adjustments to plan when needed.

Address

40391-40392

Website

http://www.macroswithem.com/

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