Macros & Midlife - Weight Loss, Nutrition, Strength Training, Simple Meal Prep, Consistency, Simple Lifestyle Habits, Systems for Success (Emily Iboa | Certified Macro Nutrition Coach, Wife, Retired Homeschool Mom)

In this episode, I discuss reverse dieting - what it is, what to expect, and some of the mental hurdles that can come up while in this nutritional phase. Learn how a reverse diet can minimize fat regain after a deficit and improve energy expenditure and optimize hormone levels.

Here are a couple of links to studies about reverse dieting if you would like to learn more:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5097076/

https://pubmed.ncbi.nlm.nih.gov/31204775/

Questions or Comments? Feel free to reach out to me on Instagram:

https://www.instagram.com/emily_iboa_coaching/#

If you are someone who is struggling to reach your weight loss goals listen up! In today’s episode I outline 5 reasons that could be keeping you stuck. If you have questions, comments, or anything you’d like to see on future episodes, feel free to reach out to me on Instagram @emily_Iboa_coaching. Thanks for being here!

In this episode, you will learn how to identify if all-or-nothing thinking might be causing you some issues in your weight loss journey, as well as some tips and strategies that you can implement to help you overcome it!

 

Follow me on Instagram: Emily | Macro Coach (@emily_iboa_coaching) • Instagram photos and videos

In this episode I discuss meal planning, prep, and how planning can help you reach your goals!

Need a few resources?

https://lillieeatsandtells.com/

https://macrofriendlyfood.com/

https://ohsnapmacros.com/

Meal Planning & Prep articles:

https://thehealthyconsultant.com/ultimate-guide-to-meal-prepping-for-your-macros/

https://experiencelife.lifetime.life/article/how-to-simplify-meal-planning/

https://modernminimalism.com/simple-meal-planning/

Grocery List: https://docs.google.com/document/d/12vyVBU1gtUFsmYdK0oBzzzj5nmgAWi4ORdZk2HMrWFI/edit?usp=sharing

Follow me on Instagram:

https://www.instagram.com/emily_iboa_coaching/#

Today I am talking a little bit about ways to establish better habits that will serve us as we strive to make changes in our health and improve our lives. I’ll be talking a little bit about outcome goals versus process goals, and how to habit stack to help us to be able to do the things we really want to do without relying on motivation or willpower! Questions? DM me on Instagram https://instagram.com/emily_iboa_coaching?igshid=YTQwZjQ0NmI0OA%3D%3D&utm_source=qr

Do you feel overwhelmed in trying to optimize processes in your life? It's so much easier to not get overwhelmed if you have a simple and repeatable process in place to help you achieve your goals or objectives for the day.

In today's episode I talk a few ways to create systems to simplify and optimize for efficiency.

Questions or comments? DM me on Instagram: https://www.instagram.com/emily_iboa_coaching/#

Restrictive dieting truly isn't the answer to sustainable fat loss. In today's episode, I talk about why this won't work if you want to keep weight off over the long haul, and some ways to incorporate a lifestyle that supports long-term results.

Questions? DM me on Instagram: https://www.instagram.com/emily_iboa_coaching/#

In today’s episode, I talk about the importance of sleep for weight loss. The quality and quantity of our sleep plays a massive role in our wellness. In the episode, you’ll learn about ways to improve sleep and how important it is, and how improving sleep can help us reach our weight loss goals.

This episode is a replay of a recent workshop I did about how macro counting can be beneficial, and the importance of establishing good habits especially as women approach menopause with all the hormonal shifts that accompany that season of life.

In this episode, you’ll learn some tips that you can implement for a successful calorie deficit.

 

Losing weight doesn’t have to be complicated, and with a little planning and discipline, you can lose weight, keep it off, and live most of your life at maintenance!

 

Here’s to your success!

 

Follow me on Instagram: https://www.instagram.com/emily_iboa_coaching?igsh=MWV6dWJpbWRqODZyZA%3D%3D&utm_source=qr 

 

Today’s episode will give you a few signs to look for if you suspect that your metabolism might not be working at an optimal level, and a few ways you can work to improve it. Here are a couple of studies if you’re interested in learning more about metabolic health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/

Weight loss means that your body weighs less on the scale, but this doesn’t take into account exactly what is lost. Fat loss and weight loss aren’t the same thing, and in today’s episode you’ll learn some specific things that can help you not just lose weight, but lose fat. Episode on stress: https://podcasts.apple.com/us/podcast/point-of-pivot/id1713050306?i=1000633518097 Follow me on Instagram: https://www.instagram.com/emily_iboa_coaching?igsh=MWV6dWJpbWRqODZyZA%3D%3D&utm_source=qr

I had the honor of chatting with Kelly from Walk Like Warriors. Kelly is an incredible Christian business coach who works with female entrepreneurs to help them to achieve freedom with their time and money. I have personally learned so much from her, and I'm excited for you to hear our conversation. We chatted all about time management, how to balance work and family life, some common struggles many women face with efficiency, and how to optimize your time to be able to prioritize the things that matter. In the episode, Kelly breaks down what time management really means and why it's essential for success not only in business, but in so many areas of life or when working toward any goal. Overwhelm, procrastination, and lack of planning all contribute to us feeling frustrated with what we are able to accomplish in any given day. Enjoy the episode! Books mentioned: "Eat That Frog" by Brian Tracy https://a.co/d/1tYE0ti "Quiet, The Power of Introverts in a World That Can't Stop Talking" by Susan Cain https://a.co/d/giAEzDx Connect with Kelly on Instagram: https://www.instagram.com/walk_like_warriors/# Kelly's website: https://walklikewarriors.com/ Connect with Emily on Instagram: https://www.instagram.com/emily_iboa_coaching/#

In today’s episode I talk about a few reasons you maybe are seeing  more belly fat in the menopausal years.

 

It doesn’t have to be this way! Learn a few ways to reduce that menopausal belly fat!

 

You will also learn a few tips and strategies that you can apply to see better results with your health and fitness.

 

Podcast episode on sleep: https://podcasts.apple.com/us/podcast/point-of-pivot/id1713050306?i=1000642939407 

 

Want to see if we would be a good fit to work together?

 

DM me on Instagram to schedule a coffee chat! https://www.instagram.com/emily_iboa_coaching/# 

 

I am excited to share with you my fun conversation with Heidi Oberst, a Christian sobriety coach who works with women to help them get unstuck with alcohol.

Using a whole-health approach, Heidi works with clients both 1:1 and through her community and courses to create a life that is fulfilling and helps them to reach their goals.

In today's episode, we chat not only about the struggles that many women face when trying to live a sober life, but also the role that our food choices play into improving overall health and wellness.

Even if you don't struggle with alcohol, I think there will be quite a few tidbits that will be helpful for you!

Connect with Heidi on her website: https://www.heidinicholecoaching.com/

Follow Heidi on Instagram: https://www.instagram.com/soberlifestylecoach/

Books mentioned:

"How to Eat to Change How You Drink" by Brooke Scheller

https://a.co/d/082NQQEv

"Arise and Shine" by Allyson Golden

https://a.co/d/0je4TI1Y

Follow Emily on Instagram: https://www.instagram.com/emily_iboa_coaching/

In this short episode, you’ll learn what habit stacking is as outlined in the book Atomic Habits by James Clear. Much of the work that goes into creating a positive outcome with anything we are working toward comes down to what we do every day and the discipline we must apply to create lasting behavior change. Questions, comments, or suggestions about the show? DM me on Instagram: https://www.instagram.com/emily_iboa_coaching/

Have you ever heard the term nutrition periodization? In this episode, I will give you an overview of each of the four phases and how these phases can help you on your health and fitness journey. Questions? DM me on Instagram https://instagram.com/emily_iboa_coaching?igshid=YTQwZjQ0NmI0OA%3D%3D&utm_source=qr

If you are struggling to get back on track with your weight loss goals, or if you have never been on track but want to be, this episode is for you! I share a few practical steps for how you can get focused again and begin to work toward your health and fitness goals. Thank you for being here! Follow me on Instagram! https://www.instagram.com/emily_iboa_coaching?igsh=MWV6dWJpbWRqODZyZA%3D%3D&utm_source=qr

If you have been in a calorie deficit and still aren’t losing weight, could it be weight loss resistance that’s getting in your way? In today’s episode, you will learn what weight loss resistance is, some possible causes, and some things you can do to improve your situation. 💪

Making changes in your lifestyle to be able to lose weight requires doing different actions to be able to reach a different outcome.

As I've been studying a lot lately regarding personal finance, I wanted to share a few thoughts with you today on how getting out of debt and weight loss have so many correlations.

Getting out of debt and losing weight both can be challenging and rewarding goals, and necessitate patience, strategy, time, and consistency. In order to have lasting success with either goal, habits must change, but more importantly, a mindset shift needs to take place if the results are to be long lasting.

One resource that can help if you are wanting to get out of debt AND lose weight is my free meal planning guide! If you would like to receive it, click the link below:

https://delicate-wind-95994.myflodesk.com/xkxqd67x8y

Interested in coaching? I work with ladies who are ready to take the next step toward reaching their weight loss goals and create a personalized strategy to be able to do so. If this is something you want to learn more about, book a free strategy call:

https://calendly.com/grammarninja22/30min

Follow me on Instagram:

https://www.instagram.com/emily_iboa_coaching/#

In today's episode I had the wonderful opportunity to chat with Emily Cornelius. Emily is a wealth of knowledge and works with clients to help them manage their insulin resistance.

Emily explains what insulin resistance is, and how it can cause issues with weight loss, as well as strategies to overcome it. I think you will learn a lot from her!

As always, if you find the episode helpful, I would greatly appreciate a 5-star rating or review, or for you to share it to your social media.

Thank you for being here!

Connect with Emily Cornelius on Instagram or TikTok: https://www.instagram.com/emilycorneliusnutrition/

https://www.tiktok.com/@emilycorneliusnutrition

Fasting Insulin Test Source:

https://getsowell.com/products/weight-biology-kit

Book Recommendations:

"Fibre Fueled" by Dr. Will Bulsiewicz https://a.co/d/8KRhPnp

"Sugar Shock" by Carol Prager & Samantha Cassetty, MS RD

https://a.co/d/bfanqco

If you find yourself not doing the things you say you want to do, this episode is for you! Join me today as I discuss the importance of recognizing and overcoming self-sabotage. We all can have the tendency to self-sabotage without even realizing it, so recognizing it and having tools to overcome it is important as it can really hinder us from reaching not only weight loss goals, but anything we wish to achieve as well.

In this episode you'll learn:

-What could be causing your self-sabotage, and how to look for the root cause that may be holding you back.

-The subtle ways it can show up in your life.

-Understanding the different types of self-sabotage, and how to effectively overcome them.

If you enjoy today's episode, would you please leave me a rating and review? I would so appreciate it!

I would love to hear any feedback, episode suggestions, or if you are interested in macro coaching, feel free to reach out to me.

DM me on Instagram: https://www.instagram.com/emily_iboa_coaching/

In today's episode, I discuss the importance of consistency in your health and fitness. Today's episode will give you some practical suggestions of strategies to implement that will hopefully be helpful for you as you continue to grow and improve upon your health. If you have any questions, comments, or topics you would like to have me cover in future episodes, feel free to DM me on Instagram: ⁠https://www.instagram.com/emily_iboa_coaching/⁠

In today’s episode, I talk about why it might be a little bit more difficult to lose weight as we age, specifically after age 40. I’ll also share some strategies that you can implement to improve your chances of losing fat, and improving your health.

In today’s short bonus episode, I would like to offer you some encouragement if you are feeling discouraged or frustrated along your journey. Thank you for listening!

Today I share some thoughts and reflections about keys for a transformation that sticks. A lot of these thoughts have been inspired by the book “The Magic of Thinking Big” by David J Schwartz. In this episode, you will learn some practical tools for how you can increase the odds that the results that you are striving for will stick around, and minimize the likelihood of reverting back to old habits. Questions? DM me on instagram: https://www.instagram.com/emily_iboa_coaching?igsh=MWV6dWJpbWRqODZyZA%3D%3D&utm_source=qr

In today’s episode, I give you a little bit of background and tell my story, and how I got started with macro tracking, my fitness journey, and what ultimately led to getting certified to help other women through macro coaching.

If you feel frustrated by slow progress, I hope that today’s episode will give you a little boost of encouragement as you continue along on your journey toward better health. It can be difficult to trust the process if results seem slow, and my hope is that today’s episode will encourage you to keep going!

 

Interested in coaching? 

 

DM me on Instagram to schedule a coffee chat! https://www.instagram.com/emily_iboa_coaching/# 

In this episode, you will learn just what macronutrients are, and how they can benefit you in your health and fitness journey.

 

Learn specifically what each macro does and also how counting macros can help you lose weight, improve your metabolism, and have an improved relationship with food.

Follow me on Instagram, or DM me to learn about coaching! https://www.instagram.com/emily_iboa_coaching/# 

 

Get ready for an amazing episode! I had the honor of chatting with Angela Derrick, an incredible fitness and nutrition coach who has built her weight loss philosophy around helping women over 40 find food freedom...the freedom to lose weight, win their battle with their mindset, and overcome emotional eating.

Angela tells her inspiring story of living in the extreme world of being a bikini competitor, to then learning what it looked like to live with more balance and discipline instead. As a result of her experience, she has made it her mission to empower women to find this sense of balance and freedom too.

Discover why it's so vitally important to reframe your mindset in order to achieve your weight loss and body recomposition goals.

Don't miss this episode!

Follow me on Instagram:

https://www.instagram.com/emily_iboa_coaching/

Connect with and follow Angela:

https://www.instagram.com/getfitwith_angela/#

https://www.getfitwithangela.com/

In today's episode I'll tackle the topic of whether stress affects your fat loss efforts, and give some practical tips on ways to try to reduce stress in your life to help your efforts if your goal is to lose body fat.

DM me on Instagram: https://www.instagram.com/emily_iboa_coaching/

A few articles to learn more about the stress-weight loss connection: https://www.healthshots.com/preventive-care/self-care/how-cortisol-can-affect-weight-loss/

https://pubmed.ncbi.nlm.nih.gov/16353426/

It’s common when a year ends to try to make resolutions for the upcoming one.

In today’s episode, I talk about why I think goal setting is a little bit better than making resolutions, and how to break down those goals with practical actions and steps to help you achieve your goals.

End of the Year Reflection & Goal Setting document: https://drive.google.com/file/d/1FT8I6FBD0-MYnxOaEdIR5bgvHhTfp4OA/view?usp=drive_link

DM me on Instagram: https://www.instagram.com/emily_iboa_coaching/

In today's episode I had the wonderful opportunity to chat with Lisa Winbourn, a functional nutritionist and biochemist. Lisa is an incredible wealth of knowledge! She specializes in helping clients with root cause issues, specifically those with the MTHFR gene mutation, hormones, metabolism, fatty liver, hypothyroid, and iodine deficiency.

In the episode we discuss how important detoxification is for overall health, but how if you have the MTHFR gene, that this can be a bottleneck to the process. Lisa discusses how anxiety and depression can actually be symptoms of this MTHFR gene as well.

Additionally, we chat about how lifestyle habits are incredibly important for helping your body to heal and to improve your health overall - especially if you are wanting to lose weight.

Follow Lisa:

https://www.instagram.com/lisahealthjoy https://www.facebook.com/lisahealthjoy/

https://www.youtube.com/@lisahealthjoy

Follow Emily:

https://www.instagram.com/emily_iboa_coaching/

If you are over 40 and you’re wondering if macros could help you to be able to lose weight, balance your hormones, and optimize your metabolism, then today’s episode is for you.   In today's episode, you will learn what each of the macronutrients does in the body and how it can help you on your weight loss journey.   Thank you for listening!   If you would like to schedule a coffee chat to see if we would be a good fit to work together, click the link below: https://calendly.com/grammarninja22   Follow me on Instagram: https://www.instagram.com/emily_iboa_coaching?igsh=MWV6dWJpbWRqODZyZA%3D%3D&utm_source=qr   Questions or comments? Email me: emilyiboacoaching@gmail.com  

What will the you of next year be thankful that you started today?

 

"A year from now you will wish you had started today."

~Karen Lamb

 

In today's episode you will learn 5 actions to implement that if you do, you will undoubtedly make progress toward your health and fitness goals in the upcoming year. 

 

Link to my 2024 EOY reflection question document that was shared inside my Facebook group: EOY Reflection Questions

 

I pray this episode is helpful for you! 

 

Next Steps:

If you need a strategy session to know where to start with macro counting in order to finally lose the weight and keep it off, I have GREAT NEWS!

 

In celebration of my 50th podcast episode, I'm giving away five 1-hour strategy sessions to help you to create a plan of action. Click here to win!

 

Are you ready for coaching or want to find out more? Schedule a coffee chat!

 

Or, interested in some accountability and community? Join my free Macros & Midlife Facebook group to chat with other likeminded ladies who are working on improving their health and fitness too!

 

Follow me on Instagram: Emily Iboa Coaching on Instagram

 

Do you have a question or a comment you want me to feature on the show?

Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

Today's episode is the first in a 5-part series: "Mastering Your Metabolism & Hormones" that I'm doing to kick off 2025!

 

Get ready to make this the year that you stop wanting things to change with your health and fitness but actually take action toward it! 

 

Today's episode will give you an overview of what the metabolism is, some things that cause it to slow or downregulate as we age, and a few action steps you can take to improve your metabolic function, helping you to lose fat & improve your overall body composition. 

 

If you enjoyed the episode, please leave me a review or share it with someone who could benefit from it! 

 

Next Steps:

Are you ready for coaching or want to find out more? Schedule a coffee chat!

 

Or, interested in some accountability and community? Join my free Macros & Midlife Facebook group to chat with other likeminded ladies who are working on improving their health and fitness too!

 

Follow me on Instagram: Emily Iboa Coaching on Instagram

 

Do you have a question or a comment you want me to feature on the show?

Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

It can be frustrating to feel like you're doing everything you can to lose weight and still aren't seeing results. 

 

In today's episode I discuss the importance of creating a process that will get you to your goals instead of focusing on results not being here fast enough. 

 

If you are wanting to start tracking macros for weight loss and aren't sure where to begin, send me a DM on Instagram! I offer a one-time strategy session or 1:1 coaching to help ladies lose weight and feel good in their skin again! Emily Iboa Coaching on Instagram

 

 

In today’s episode, I had a great conversation with Rosa Sanchez, a functional nutritional therapist and mindset coach who works with clients to help them form habits that will lead to lasting change.

 

We talk real food, lifestyle habits, and something that a lot of moms deal with: mom guilt.

 

Enjoy the episode!

 

Follow Rosa on Instagram: https://www.instagram.com/realfoodwithrosa?igsh=bXZ6MmhjejIwcjc3

 

Books mentioned: Against the Grain by Danielle Walker Danielle Walker's Against All Grain: Meals Made Simple: Gluten-Free, Dairy-Free, and Paleo Recipes to Make Anytime https://a.co/d/6JX6TBy

 

Follow Emily on Instagram:

https://www.instagram.com/emily_iboa_coaching?igsh=MWV6dWJpbWRqODZyZA%3D%3D&utm_source=qr

 

Today's episode is a bonus for you! I thought it might be helpful for you to learn the habits that I do on repeat each Saturday to help set myself up for success in the week ahead. 

 

Even if you are new to counting macros or are a seasoned expert, this will hopefully help you as planning is super important to both consistency and winning with weight loss! 

 

Enjoy the episode!

 

DM me on Instagram if you want to learn more about coaching! Emily Iboa Coaching | Instagram

One of the biggest barriers between being fit and healthy and letting the wheels fall off is that you may not have a system in place.

 

Systemizing your health and fitness instead of winging it can make weight loss not only easier but keeping your results easier too!

 

Links mentioned in the episode:

Episode 2: A Little Insight into Nutrition Periodization 

Schedule a one-hour strategy session!

 

If you enjoyed the episode, please leave me a review or share it with someone who could benefit from it! 

 

Next Steps:

Are you ready for coaching or want to find out more? Schedule a coffee chat!

 

Or, interested in some accountability and community? Join my free Macros & Midlife Facebook group to chat with other likeminded ladies who are working on improving their health and fitness too!

 

Follow me on Instagram: Emily Iboa Coaching on Instagram

 

Do you have a question or a comment you want me to feature on the show?

Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

If you are trying to lose weight while tracking macros or are confused on how to choose healthy options at a restaurant, today’s episode is for you!

 

You will learn some quick tips that you can implement the next time you go out to eat that can help you stay on track with your weight loss goals!

 

Curious about coaching? Send me a DM on Instagram! Emily Iboa Coaching on Instagram

 

Want a free macro friendly meal prep guide? I have one for you! Meal Prep Made Easier Guide

Many women over 40 struggle with decision fatigue when it comes to food. 

 

In today's episode, you will learn that even though there may be a little bit of a learning curve to tracking when you first start out, tracking macros actually can help take the guesswork out and allow you to focus on balance, portion control, and flexibility in order to reach and maintain your weight loss or body recomposition goals. 

 

Links mentioned in the episode:

Macro Cheat Sheet for Midlife Women

Schedule a one-hour strategy session!

Nightly Protein Shake Recipe (IG Story Highlights)

If you enjoyed the episode, please leave me a review or share it with someone who could benefit from it! 

 

Next Steps:

Are you ready for coaching or want to find out more? Schedule a coffee chat!

 

Or, interested in some accountability and community? Join my free Macros & Midlife Facebook group to chat with other likeminded ladies who are working on improving their health and fitness too!

 

Follow me on Instagram: Emily Iboa Coaching on Instagram

 

Do you have a question or a comment you want me to feature on the show?

Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

I am SO excited for you to hear my chat with Jamie Askey of Scooby Health! Jamie shares her journey as a nurse turned macro coach who found herself frustrated and struggling with weight loss resistance. 

 

In the episode you'll learn how Jamie overcame her weight loss resistance and embarked on a journey to learn just what it takes to help clients struggling with weight loss resistance to finally lose the weight for good through a functional approach. 

 

I truly hope you are inspired as you hear Jamie's story, especially if you are someone who suspects you may struggle with weight loss resistance too! 

 

Curious about working with Jamie? Here is her info!

Fit Nurse on Instagram

Jamie Askey | Scooby Health

 

Jamie's book suggestion: 7 Systems Plan by Dr. Pat Luse

 

Follow me on Instagram: Emily Iboa Coaching | Instagram

 

Curious if coaching with me could help you to lose weight for good? Schedule a coffee chat

 

Do you have a question that you would like me to feature on the show, or an episode idea? Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

 

 

Is weight loss more difficult since you turned 40?

 

In today’s episode, you’ll learn three simple strategies to help!

 

As we age, what used to work for weight loss might not work as well any longer. This can be super frustrating but being consistent with a few key basics can help you to feel better and hopefully get things moving in the right direction.  

 

Follow me on Instagram: Emily Iboa Coaching on Instagram

 

Curious about coaching? Schedule a coffee chat! 

 

If you ever feel like life always gets in the way of sticking to your health and fitness goals, you'll love today's episode! 

 

Today I'm sharing some simple, doable strategies to help you stick to your macros and be consistent even if life is feeling crazy! 

 

Grab my free cheat sheet:

Macro Cheat Sheet for Midlife Women

 

If you enjoyed the episode, please leave me a review or share it with someone who could benefit from it! 

 

Next Steps:

Are you ready for coaching or want to find out more? Schedule a coffee chat!

 

Or, interested in some accountability and community?

Join my free Macros & Midlife, Sustainable Weight Loss for Christian Women Facebook group to chat with other likeminded ladies who are working on improving their health and fitness too!

 

Follow me on Instagram: Emily Iboa Coaching on Instagram

 

Do you have a question or a comment you want me to feature on the show?

Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

Are you frustrated because a slow metabolism causing you to not be able to lose weight?

 

There's good news! Your metabolism is adaptable and can be improved.

 

Today you'll learn a few quick tips to not only improve your metabolic function, but to make it more flexible as well. 

 

I pray this episode is helpful for you! 

 

Next Steps:

If you need a strategy session to know where to start with macro counting in order to finally lose the weight and keep it off, or are interested in coaching, schedule a coffee chat! Coffee Chat

 

Follow me on Instagram: Emily Iboa Coaching on Instagram

 

Do you have a question or a comment you want me to feature on the show? Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

 

If you are frustrated by a slow metabolism and aren't losing weight, your liver health could be playing a role in the situation. 

 

In today’s episode I chat with Lisa Winbourn, a functional nutritionist and biochemist, who helps women reverse fatty liver, dissolve gallstones, and improve their metabolism and thyroid by teaching them how to support MTHFR and methylation.

 

During our conversation, Lisa shared tons of tips and strategies on how to improve liver health and how doing so can also improve your metabolism and help you to lose weight.

 

Enjoy the episode!

 

Interested in working with Lisa? Check out her website: https://healthandhealingwithlisa.com/

 

Follow Lisa on Instagram: Lisa Health Joy | Instagram

 

Lisa’s book recommendation:  "Breath" by James Nestor

 

Follow Emily on Instagram:  Emily Iboa Coaching | Instagram

 

Interested in 1:1 Coaching with Emily? Schedule a coffee chat

Have you been wondering if macro counting could finally be the solution to your struggles with weight loss? 

 

Today's show is the first of my four-part series on macro basics to give you an overview of macro counting so that you can learn the skills you need to finally be able to stop dieting all the time and lose the weight for good! 

 

Many times, we complicate fat loss, but truthfully it is quite simple. A calorie deficit is necessary to lose weight. 

 

In today's episode you will learn some practical steps and create a process to be able to lose weight and keep it off using the tool of macro counting. 

 

I pray this episode is helpful for you! 

 

Next Steps:

If you need a strategy session to know where to start with macro counting in order to finally lose the weight and keep it off, I have GREAT NEWS!

 

Because I will soon be celebrating my 50th podcast episode, I'm giving away five 1-hour strategy sessions to help you to create a plan of action. Click here to win!

 

Are you ready for coaching or want to find out more? Schedule a coffee chat!

 

Follow me on Instagram: Emily Iboa Coaching on Instagram

 

Do you have a question or a comment you want me to feature on the show?

Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

 

Do you want to lose 20 pounds? Whether you have just 5 pounds to lose or 20, there are a few key strategies that can help! 

 

In today's episode, you will learn 5 key strategies you can implement TODAY to get started toward your health goals! 

 

Links mentioned in the episode:

Macro Cheat Sheet for Midlife Women

Schedule a one-hour strategy session!

 

If you enjoyed the episode, please leave me a review or share it with someone who could benefit from it! 

 

Next Steps:

Are you ready for coaching or want to find out more? Schedule a coffee chat!

 

Or, interested in some accountability and community? Join my free Macros & Midlife Facebook group to chat with other likeminded ladies who are working on improving their health and fitness too!

 

Follow me on Instagram: Emily Iboa Coaching on Instagram

 

Do you have a question or a comment you want me to feature on the show?

Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

Have you been wondering if macro counting could finally be the solution to your struggles with weight loss? 

 

Today's show is the third of my four-part series on macro basics! You will learn some of the basics of macro counting so that you can gain the skills you need to finally be able to stop dieting all the time and lose the weight for good! 

 

In today's episode, I break down exactly what a reverse diet is, and why it is so important for improving your metabolism as well as minimizing fat gain and sustaining weight loss results after a caloric deficit. 

 

I pray this episode is helpful for you! 

 

Next Steps:

If you need a strategy session to know where to start with macro counting in order to finally lose the weight and keep it off, I have GREAT NEWS!

 

In celebration of my 50th podcast episode, I'm giving away five 1-hour strategy sessions to help you to create a plan of action. Click here to win!

 

Are you ready for coaching or want to find out more? Schedule a coffee chat!

 

Follow me on Instagram: Emily Iboa Coaching on Instagram

 

Do you have a question or a comment you want me to feature on the show?

Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

What are the high impact habits that will help you to lose weight and maintain your results?

 

The Pareto principle teaches us that the majority of our results come from the minority of our effort. The boring basics are foundational, and they work when executed consistently over time. 

 

If you enjoyed the episode, please leave me a review or share it with someone who could benefit from it! 

 

Next Steps:

Are you ready for coaching or want to find out more? Schedule a coffee chat!

 

Or, interested in some accountability and community? Join my free Macros & Midlife Facebook group to chat with other likeminded ladies who are working on improving their health and fitness too!

 

Follow me on Instagram: Emily Iboa Coaching on Instagram

 

Do you have a question or a comment you want me to feature on the show?

Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

Are you wanting to set yourself up to win with weight loss?

 

In today’s short episode, I’ll give you a few easy ways that you can set your environment up to support your weight loss efforts.

 

It might not be a lack of motivation that’s keeping you stuck and unable to lose weight, it might just be that you need to set yourself up to win with the things you allow into your life and the environment you create for yourself.

 

Enjoy the episode!

 

Questions? DM me on Instagram: https://www.instagram.com/emily_iboa_coaching?igsh=MWV6dWJpbWRqODZyZA%3D%3D&utm_source=qr

 

Have you been wondering if macro counting could finally be the solution to your struggles with weight loss? 

 

Today's show is the final of my four-part series on macro basics! You will learn some of the basics of macro counting so that you can gain the skills you need to finally be able to stop dieting all the time and lose the weight for good! 

 

In today's episode, you will learn why you might actually want to eat MORE in order to look lean and toned! You will learn why a surplus is sometimes a good idea in order to build muscle that will lead to a leaner-looking physique. 

 

I pray this episode is helpful for you! 

 

Next Steps:

If you need a strategy session to know where to start with macro counting in order to finally lose the weight and keep it off, I have GREAT NEWS!

 

In celebration of my 50th podcast episode, I'm giving away five 1-hour strategy sessions to help you to create a plan of action. Click here to win!

 

Are you ready for coaching or want to find out more? Schedule a coffee chat!

 

Follow me on Instagram: Emily Iboa Coaching on Instagram

 

Do you have a question or a comment you want me to feature on the show?

Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

Are you stressed that the holidays will derail your weight loss progress? 

 

In today's episode, you will learn 8 actionable tips that can help you to minimize weight gain and enjoy the Thanksgiving holiday without stressing about food. 

 

I pray this episode is helpful for you! 

 

Next Steps:

If you need a strategy session to know where to start with macro counting in order to finally lose the weight and keep it off, I have GREAT NEWS!

 

In celebration of my 50th podcast episode, I'm giving away five 1-hour strategy sessions to help you to create a plan of action. Click here to win!

 

Are you ready for coaching or want to find out more? Schedule a coffee chat!

 

Follow me on Instagram: Emily Iboa Coaching on Instagram

 

Do you have a question or a comment you want me to feature on the show?

Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

"Every great change starts like falling dominos." ~BJ Thornton

 

Do you get confused about how to actually achieve sustainable weight loss?

 

I believe that often the problem is that we're trying to do too many things at once, dividing our attention and making our outcome less effective as a result. 

 

Today's short episode talks about how focusing on one effective thing and using the tool of macro counting can help to pave a clear path toward success with weight loss that not only is effective but sustainable too. 

 

I pray this episode is helpful for you! 

 

Next Steps:

If you need a strategy session to know where to start with macro counting in order to finally lose the weight and keep it off, I have GREAT NEWS!

 

In celebration of my 50th podcast episode, I'm giving away five 1-hour strategy sessions to help you to create a plan of action. Click here to win!

 

Are you ready for coaching or want to find out more? Schedule a coffee chat!

 

Follow me on Instagram: Emily Iboa Coaching on Instagram

 

Do you have a question or a comment you want me to feature on the show?

Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

Today's bonus episode will give you a short dose of encouragement as you navigate your weight loss journey!

 

Freebies to Download:

Macro Cheat Sheet for Midlife Women

 

If you enjoyed the episode, please leave me a review or share it with someone who could benefit from it! 

 

Next Steps:

Are you ready for coaching or want to find out more? Schedule a coffee chat!

 

Or, interested in some accountability and community?

Join my free Macros & Midlife, Sustainable Weight Loss for Christian Women Facebook group to chat with other likeminded ladies who are working on improving their health and fitness too!

 

Follow me on Instagram: Emily Iboa Coaching on Instagram

 

Do you have a question or a comment you want me to feature on the show?

Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

Trying to lose weight can be tough at times.

 

You might struggle to stay motivated, and it can be especially frustrating if you feel like you’re trying and trying and the results aren’t adding up to the effort.

 

In today’s episode, I share an excerpt from the book, “Make Your Bed” by William H. McRaven, a retired 4-star Navy Admiral who shares about the importance of staying the course to reach your goals.

 

Thank you for listening!

 

Interested in coaching? DM me on Instagram: https://www.instagram.com/emily_iboa_coaching?igsh=MWV6dWJpbWRqODZyZA%3D%3D&utm_source=qr 

 

Link to the book, Make Your Bed:

https://a.co/d/gRSL9Tq 

Have you ever felt like you just don’t feel comfortable in your own skin?

 

In today’s episode you’ll learn three things that are potentially hindering you from feeling good in your own skin, as well as some solutions to overcome them!

 

Are you interested in coaching?

Book a free coffee chat to see if I can help you reach your weight loss goals: https://tr.ee/zKwhCH_kJj

Follow me on Instagram: https://www.instagram.com/emily_iboa_coaching?igsh=MWV6dWJpbWRqODZyZA%3D%3D&utm_source=qr

Have you been wondering if macro counting could finally be the solution to your struggles with weight loss? 

 

Today's show is the second of my four-part series on macro basics! You will learn some of the basics of macro counting so that you can gain the skills you need to finally be able to stop dieting all the time and lose the weight for good! 

 

You'll learn why the skill of maintenance is a vital part of any weight loss strategy, plus a few tactical action steps to help you to maintain your weight loss! 

 

I pray this episode is helpful for you! 

 

Next Steps:

If you need a strategy session to know where to start with macro counting in order to finally lose the weight and keep it off, I have GREAT NEWS!

 

Because I am celebrating my 50th podcast episode, I'm giving away five 1-hour strategy sessions to help you to create a plan of action. Click here to win!

 

Are you ready for coaching or want to find out more? Schedule a coffee chat!

 

Follow me on Instagram: Emily Iboa Coaching on Instagram

 

Do you have a question or a comment you want me to feature on the show?

Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

In today's episode, you will learn 8 practical tips to help you if you are struggling with trusting the process of reaching your goals.

When you are trying to lose weight, it can seem like the process is taking forever, which can sometimes lead ladies to want to give up.

But, as with most things in life, staying the course and being consistent can go a long way in not only helping you to reach your weight loss goals, but to sustain them as well. 

 

Follow me on Instagram: https://www.instagram.com/emily_iboa_coaching/#

In today’s bonus episode, you’ll learn a few reasons why willpower is not effective for weight loss and behavior change and what to do instead. 😀

 

Interested in coaching?

 

DM me on Instagram: https://www.instagram.com/emily_iboa_coaching?igsh=MWV6dWJpbWRqODZyZA%3D%3D&utm_source=qr

 

In today’s episode I’m sharing with you a recent live session from my Macro Balance group program. My group runs twice per year and provides community, accountability, and how to use the tool of macro counting to optimize your weight loss efforts.

 

In the episode, I’m sharing a presentation from one of my group sessions with a local personal trainer named Kyle who runs Aspire Fitness.

 

Kyle talks about how if our goal is weight loss, exercise isn’t the most important factor in the process. He also gives helpful tips and information on what to do instead to optimize not only weight loss but overall health, longevity, mobility, and how creating habits around all of these will help you to be the best version of yourself!

 

Questions or comments about my group or the episode? DM me on Instagram: Emily Iboa Coaching | Instagram

 

Interested in seeing if we would be a good fit to work together? Schedule a coffee chat! I provide 1:1 and group coaching to help ladies lose weight. Schedule a coffee chat

 

Want to learn more about Kyle & Aspire Fitness? Follow him on Instagram: Aspire Fitness | Instagram

Why does willpower seem so difficult? 

 

We want to eat right and exercise, but sometimes we just don't do the things we say we want to do. What gives?

 

In today's episode you will learn 4 practical strategies that you can implement to be able to improve your willpower and strengthen your self-discipline in order to achieve your health and fitness goals. 

 

I pray this episode is helpful for you! 

 

Next Steps:

If you need a strategy session to know where to start with macro counting in order to finally lose the weight and keep it off, I have GREAT NEWS!

 

In celebration of my 50th podcast episode, I'm giving away five 1-hour strategy sessions to help you to create a plan of action. Click here to win!

 

Are you ready for coaching or want to find out more? Schedule a coffee chat!

Or, interested in some accountability and community? Join my free Macros & Midlife Facebook group to chat with other likeminded ladies who are working on improving their health and fitness too!

 

Follow me on Instagram: Emily Iboa Coaching on Instagram

 

Do you have a question or a comment you want me to feature on the show?

Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

Are you tired of feeling stuck in the cycle of dieting, tracking every bite, and still not seeing lasting results? What if I told you that weight loss doesn’t have to feel like a part-time job?

 

In today's episode, you will learn four simple and sustainable tips to help you lose weight and keep it off—without tracking your food all year long!

 

Links mentioned in the episode:

Macro Cheat Sheet for Midlife Women

 

If you enjoyed the episode, please leave me a review or share it with someone who could benefit from it! 

 

Next Steps:

Are you ready for coaching or want to find out more? Schedule a coffee chat!

 

Or, interested in some accountability and community?

Join my free Macros & Midlife, Sustainable Weight Loss for Christian Women Facebook group to chat with other likeminded ladies who are working on improving their health and fitness too!

 

Follow me on Instagram: Emily Iboa Coaching on Instagram

 

Do you have a question or a comment you want me to feature on the show?

Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

In today's episode you'll learn a few quick and easy strategies that helped me to lose 20 pounds with macro tracking.

 

If you are just getting started working toward your health and fitness goals, maybe these tips will help you too!

 

Here are a few macro-friendly recipe resources:

Lillie Eats and Tells

Macro Friendly Food

Oh Snap Macros

 

And, if you need a little meal prep inspo, snag my Macro Meal Prep Made Easier Guide!

 

If you enjoyed the episode, please leave me a review or share it with someone who could benefit from it! 

 

Next Steps:

Are you ready for coaching or want to find out more? Schedule a coffee chat!

 

Or, interested in some accountability and community? Join my free Macros & Midlife Facebook group to chat with other likeminded ladies who are working on improving their health and fitness too!

 

Follow me on Instagram: Emily Iboa Coaching on Instagram

 

Do you have a question or a comment you want me to feature on the show?

Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

Do you struggle with not feeling motivated on your health and fitness journey?

If you’re struggling to gain momentum and aren’t not sure why hopefully today’s episode will help you.

Today we’re diving into a topic that’s super common and that is a lack of motivation. We’ll discuss some common reasons why you might not be motivated and some tips and strategies of what you can do instead.

If you would like to follow me on Instagram, here is my profile link: https://www.instagram.com/emily_iboa_coaching/#

If you've ever wondered if alcohol can hinder fat loss, today's episode will hopefully shed some light on this subject.

While alcohol is often a part of social gatherings, it can definitely impact your health and fitness.

Link to episode 15 about sleep: https://podcasts.apple.com/us/podcast/episode-15-the-importance-of-sleep-for-weight-loss/id1713050306?i=1000642939407

Follow me on Instagram: https://www.instagram.com/emily_iboa_coaching/#

In today’s episode, you will learn a few basics to help you get started with macro tracking. What type of equipment do you need? How do you actually get started?

 

Hopefully this episode will be helpful for you as you start on your journey toward better health!