Mary Makes Muscles

In this episode, I talk about unrealistic and realistic expectations for weight loss timelines. Questions or feedback send me an email at coachmary@ericrobertsfitness.com

In this episode I talk about how to set up your training in order to Change your Physique. In full disclosure I just unknowingly recorded a podcast about the exact same topic of my previous one. Clearly it's something I care about! I make some new points here though, so it's worth a listen! :) Follow me on IG @coachmaryerf or email me at coachmary@ericrobertsfitness.com

In today's episode I talk about how to Progress your strength training workouts in order to see the results you want. If you liked the episode or have questions, dm me on IG @coachmaryerf or email me coachmary@ericrobertsfitness.com

In this episode I give you 3 mindset Tips that will change your perspective and allow you to stay motivated. If you enjoyed the episode, have any questions, or any feedback - I would love to hear from you. Send me an email at coachmary@ericrobertsfitness.com

This episode I do something a little different. I give an update on my own fitness journey. I'm currently 18 weeks into my 52-week Calorie surplus, and I am 12 weeks out from my powerlifting meet. Let me know if you enjoy the episode!

In this episode I talk about what reverse dieting is. I go over how and when to do it so you can successfully transfer to maintenance calories.

In this episode I discuss what the scale should be used for, what it shouldn't be used for, and 10 things to know about it. If you have any questions about this episode, send me an email mary.makes.muscles@gmail.com

In this episode I go in depth about how to overcome stress, emotional, and boredom eating. I address ways to get to the root cause if it. If you have any questions or feedback, email me at mary.makes.muscles@gmail.com

I cover 4 often overlooked and underrated fat loss hacks. Questions or feedback please email me at mary.makes.muscles@gmail.com thank you for listening and for your support.

In this episode I cover whether you should be tracking calories, macros, or both. Depending on if you are in a calorie surplus, calorie maintenance or calorie deficit. Questions or feedback, send me an email at mary.makes.muscles@gmail.com OR DM me on IG @mary.makes.muscles

In this episode I give you actionable tips on how to be more consistent with your weight loss plan. So you can reach your goals and see the results you want. Questions or feedback? Email me at mary.makes.muscles@gmail.com

In this episode I talk about why the scale isn't the only way you should be tracking your progress, and why losing inches is a very good thing. If you have questions or feedback email me at mary.makes.muscles@gmail.com. To read my article about why the scale fluctuates, head here: https://marymakesmuscles.com/articles/f/reasons-the-scale-isnt-the-best-gauge-of-progress

In this episode I give you daily habits and routines so you can lose weight without tracking calories. These are great tips even if you do track calories. If you enjoyed this episode, please let me know and share it with friends. Interested in 1:1 coaching together? Send me an email mary.makes.muscles@gmail.com

How to set yourself up for a successful holiday season when it comes to your diet. I'll explain what red, yellow and green light days are and how they can help you make a plan. Thank you for listening today. If you have any questions or are interested in 1:1 coaching, send me an email at mary.makes.muscles@gmail.com.

7 tips for how to move on after an episode of binge eating. If you find this episode helpful, please leave a 5-star review. Share this episode with friends and family and tag me IG @mary.makes.muscles

In this episode I talk about the importance of Inner Peace on your journey. I go over how to separate your inner peace from external chaos. If you listened to this episode, I'd love to hear from you. Send me a DM on Instagram @mary.makes.muscles or an email mary.makes.muscles@gmail.com

In this episode I discuss why people come in under their calories regularly and whether or not it's a good idea. To skip the intro and get right into the episode, jump to the 6:00 mark. Let me know what you think of this episode, send me an email mary.makes.muscles@gmail.com. Thanks for listening!

I go through habits that separate successful dieters from unsuccessful ones. Asking yourself which of these areas you can improve upon will help you tremendously on your weight loss journey. If you have any questions or feedback for me, send me an email mary.makes.muscles@gmail.com. If you like the podcast please leave me a 5-star review, it helps me out a ton. And please share it with others.

I go in detail on how much exercise is too much and why doing less and recovering more is often better. Read my article about progressive overload here: https://marymakesmuscles.com/articles/f/progressive-overload. Send me an email mary.makes.muscles@gmail.com to learn about 1:1 coaching together

In this episode I give you actionable strategies for staying on track with your nutrition when you go out to eat. If you have any questions or a topic you'd like to discuss, I'd love to hear from you. Send me an email mary.makes.muscles@gmail.com. Please leave my podcast a 5-star rating and review.

5 actionable tips to increase your protein intake. Please let me know if you listened and have a 5-star review of my podcast.

In today's episode I talk about two forms of Self Sabotage. The first being letting negative emotions dictate your actions. And the second is something called Moral Licensing. Make sure you listen until the end to learn all about it. Questions or comments? I'd love to hear from you. Send me an email mary.makes.muscles@gmail.com

I go over what to do after you overeat. This is a very important episode for you to hear. If you have any questions or comments, I'd love to hear from you. Send me an email mary.makes.muscles@gmail.com , 1:1 coaching application here: https://marymakesmuscles.com/online-coaching-1

In this episode I talk about cravings. Why you have them and a strategy for dealing with them. If you have any questions or feedback please email me at mary.makes.muscles@gmail.com

In this episode I go over the hierarchy regarding what to prioritize as far as your nutrition goes. I also give you a sample meal plan and guidelines to follow at the end. If you have any questions, you can email me at mary.makes.muscles@gmail.com or DM on IG @mary.makes.muscles

My Fitness story, where I started and where I am now. Thank you for listening. Please let me know if you did and reach out if you have any questions. Mary.makes.muscles@gmail.com

I go over that being all or nothing isn't real and that's it's just an excuse to quit.

7 tips to make Calorie Tracking Easier, and an outro with a serious question to ask yourself. Click subscribe to support the show and get new episode notifications.

Top 3 tips to help you have a successful weightloss journey.

In this episode I talk about strategies for coming up with your calorie deficit, give you a basic calculation to start with, and some ideas for living in a calorie deficit.

In this episode I talk about what chronic dieting is, why people do it, and how to stop. If you have any questions send me an email mary.makes.muscles@gmail.com or a DM on Instagram anytime @mary.makes.muscles. Please leave me a 5 star review!

Intro: 0:00-5:20. If you want to get right into the subject of flexible dieting, skip to 5:20. I talk about what flexible dieting is, what it isn't, and how to make it part of your life.

Signs and indicators you are in a calorie deficit.