Sustainable Weight Loss, Mastering the Basics, Lifestyle Macro Counting, Building Muscle: Stop It

Emily Erb, Exercise Physiologist, Health/Fitness Coach
  • 4.3 (6)
  • Health & Fitness
  • Updated Weekly

If you’re working out, eating healthy, and still not seeing results—this podcast is for you. Learn how to lose fat, build muscle, fuel your body, and stop starting over without extremes. Hosted by Emily Erb, Exercise Physiologist, coach, and mom of 2. This show helps you master the basics, build habits that last, and finally feel good in your body. This show provides answers to: Why am I working so hard and still not seeing results? Am I even doing my macros right? Should I be eating less to lose weight faster? Why did what used to work for me stop working? Why do I keep starting over?

  1. 16h ago

    When Your Emotions Are Driving Your Decisions (Here's How to Take Back Control)| Ep. 82

    Welcome back Stop It Squad! In today's ep, I do a deep dive into how emotions are driving the decisions we make, or sometimes avoid or not make at all. I never realized how much my emotions would determine whether I would take action, like tracking my macros. And learning how to eat for my body. When I realized how much of our actions are determined by our emotions, I realized I needed to learn more about emotions. Better yet, I needed to learn what dominating emotions I needed to embody so that I could get the body goals I wanted! Is this a bit of a rant? Maybe. Is this super valuable for your growth? Abso-f*****g-lutely! If you enjoyed today's episode, please share this ep to women in your life that could hear this message today. And drop a review or comment with how this ep served you! Much thanks in advance! XO, Em P.S. If you want to step more into my world, check out the deets about my Basic AF Clurb. Where I teach women how to do less by doing the basics that actually move the needle. Check out the deets!

  2. Oct 7

    The Case of the All-or-Nothing Mindset: Why You Keep Starting Over With Your Health|Ep. 81

    If you’re constantly starting over with your health, this episode is for you. You know what to do. You’ve been motivated before. You’ve had weeks where you were “all in.” So why does that motivation eventually disappear? It might not be a motivation problem at all. We’re talking about the case of the all-or-nothings — the mindset that has you thinking you’re either “on track” or you’ve completely screwed up. And that mindset is keeping you stuck in the same cycle: Start → go all in → life happens → fall off → feel guilty → start over. Again. And again. And again. In this episode, I’m breaking down why all-or-nothing thinking makes it so hard to create healthy habits that actually last — and what you need to do instead if you want to stop starting over. Because you don’t need to be more motivated. You need to stop making every imperfect day mean you failed. And if you’re ready to stop doing this alone, join the Basic AF Clurb waitlist. Inside the Clurb, you’ll get the workouts, nutrition guidance, coaching, accountability, and community to help you lose fat, build muscle, and actually make healthy habits fit into your real life. No starting over every Monday. No “being good” all week. No trying to figure it all out by yourself. Just the basics, done consistently, with support to help you actually stick with them. Join the Basic AF Clurb waitlist here: [WAITLIST LINK]

  3. Sep 30

    Why You Don’t Want to Track Macros for Weight Loss (And What It Could Be Costing You) |Ep. 80

    If you’ve ever thought, “I don’t want to track my macros,” this episode is for you. Because what if you’re not actually saying no to tracking… but to what you THINK tracking means? In this episode, we’re talking about why so many women avoid tracking because they’re afraid it means restriction, obsession, giving up their favorite foods, or having to do it forever—and why tracking can actually be a tool that helps you understand your body, find your starting point, and stop guessing about what’s actually working. And if you’re ready to stop starting over and learn how to lose fat, build muscle, and create results you can actually maintain, doors are officially OPEN for Get Lean + Strong. Inside, I’ll show you what actually moves the needle without extremes, while helping you build the skills and self-trust to make this work for your real life. Come join me inside Get Lean + Strong And let’s stop making this harder than it needs to be. XO, Em

  4. Sep 23

    Why You Can’t Stop Eating at Night (Even When You’re Not Hungry) with Dr. Andrea Maxim |Ep. 79

    If you’ve ever found yourself eating when you KNOW you’re not hungry and then wondered, “Why the hell did I just do that?”—this episode is for you. I’m joined by Dr. Andrea Maxim, a naturopathic doctor, mindset coach, and founder of The Maxim Movement who has worked with 2,000+ women and specializes in helping women understand the patterns underneath emotional eating, not just giving you another list of foods you should or shouldn't eat. We dive into all things emotional eating and why it’s not simply a matter of needing more willpower or discipline. We’re digging into the automatic patterns that can drive you toward food when you’re stressed, overwhelmed, exhausted, emotional, or simply looking for relief. And if you’re ready to understand why you keep eating when you KNOW you’re not hungry and what you can actually do to start changing the pattern, join us for my FREE Emotional Eating Webinar on October 7th at 12 PM. You’ll learn what may really be driving your emotional eating—and why trying harder may not be the answer. Save your free spot and join us LIVE! You can also find Dr. Andrea Maxim on IG to directly connect with her! Connect with Dr. Andrea Maxim This is for you if you're tired of promising yourself you won't emotionally eat tonight... only to find yourself reaching for food again. Learn how to interrupt the urge in under 5min without dieting, restriction or giving up your fave foods. Check Out 5 Min Binge Breaker!

  5. Sep 16

    You Might Not Be Failing at Weight Loss. You Might Just Be Starting in the Wrong Place|Ep. 78

    What if the reason you’re not seeing the weight loss results you want isn’t because you need more discipline, motivation, or another plan? You might just be starting in the wrong place. In this episode, I’m breaking down why so many women get stuck doing ALL the things—eating “healthy,” working out, cutting foods, trying to eat less—only to end up overwhelmed, frustrated, and starting over again. You’ll learn why knowing your actual starting point matters, how trying to fix everything at once can keep you spinning your wheels, and why doing MORE isn’t always the answer. And if you’re ready to figure out where you actually need to start, join me for my FREE Getting Your Starting Point Webinar, where I’ll help you identify what actually matters for YOUR goals and exactly what to focus on next. Friday, September 18th at 12 PM EST. Save your free spot here! And stop wasting another month doing things that aren’t moving you closer to the results you want.

  6. Sep 9

    How to Feel Good Enough Now, Even If You Haven’t Reached Your Weight Loss Goals Yet | Ep. 77

    What if you could be proud of where you are right now while still having big goals for where you want to go? In this episode, we’re talking about how to stop waiting for the weight loss, the stronger body, or the next goal to finally allow yourself to feel good. Because wanting more doesn’t mean you have to believe where you are right now isn’t enough. You can have goals and have peace. You can want to change your body and love the body you’re in. You can work toward more without constantly feeling like you’re behind. And honestly? This is where the real freedom is. If you’re ready to create lasting results without starting over, get on the Get Lean & Strong waitlist. Inside my 8-week program, I help women change the way they think and act so they can build healthy habits, create sustainable weight loss, and finally feel good in their body.

  7. Sep 2

    What If It All Works Out? How to Trust the Process When Nothing Feels Like It’s Going Right | Ep. 76

    What If Everything Goes Right? Learning to Trust Yourself, Your Results & the Process What if instead of constantly thinking about all the ways things could go wrong, you started focusing on all the ways they could go right? If you’ve been working toward weight loss, better health, consistency, or feeling confident in your body, you’ve probably had moments where you questioned yourself. What if I can’t do this?What if I mess it up?What if I gain the weight back?What if I’m not capable of actually creating lasting results? In this episode, I’m sharing what I’ve been experiencing lately as some old beliefs and thinking patterns have started popping back up—and the mindset shift I’m using to move through it. Because growth doesn’t mean you never have another hard day, doubt yourself, or fall back into an old story. It means learning how to trust yourself through the process. We’re talking about why breakdowns can come before breakthroughs, how to find more peace when you don’t have all the answers yet, and what happens when you choose to believe that everything is going to work out in your favor. You don’t have to know exactly how you’re going to get there. You just have to believe that you can. And maybe the biggest shift isn't changing what’s happening around you… It’s changing what you believe is possible for you. Ready to create lasting results without starting over? Get on the Get Lean & Strong waitlist. Inside my 8-week program, I help women change the way they think and act so they can stop the start-stop cycle, build healthy habits that last, create sustainable weight loss, and finally feel good and confident in their body. If you’re ready to stop fighting yourself and start trusting yourself, join the Get Lean & Strong waitlist and be the first to know when the next round opens.

  8. Aug 26

    Why You’re Not Seeing Weight Loss Results or Keeping Them (You’re Making Your Plan Way Too Complicated) | Ep. 75

    Do you love the title? I really wanted to name it Being A Basic B*tch Is Trending. But I opted to keeping it a little bit cleaner in the title. LOL. Today I talk about how keeping your plan simple and sticking to the basics is going to move the needle was more faster instead of constantly going right to optimal and keeping things more complex. If this episode landed for you, please share with other women who are over complicating things so that they can become a basic b*tch with us and live a life with peace, joy and freedom in their health and fitness journey. If you want more deets on my program Get Lean and Strong, click here!

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Ratings & Reviews

4.3
out of 5
6 Ratings

About

If you’re working out, eating healthy, and still not seeing results—this podcast is for you. Learn how to lose fat, build muscle, fuel your body, and stop starting over without extremes. Hosted by Emily Erb, Exercise Physiologist, coach, and mom of 2. This show helps you master the basics, build habits that last, and finally feel good in your body. This show provides answers to: Why am I working so hard and still not seeing results? Am I even doing my macros right? Should I be eating less to lose weight faster? Why did what used to work for me stop working? Why do I keep starting over?

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