In this episode, I talk about unrealistic and realistic expectations for weight loss timelines. Questions or feedback send me an email at [email protected]

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 [email protected]

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 [email protected]

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 [email protected]

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 [email protected]

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 [email protected]

I cover 4 often overlooked and underrated fat loss hacks. Questions or feedback please email me at [email protected] 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 [email protected] OR DM me on IG @mary.makes.muscles