Welcome to Empowered Radio.

I am your host, Emma Montgomery, an online nutrition and fitness coach and creator of Shred

with M. Each week we'll talk all things nutrition, training, and mindset. You'll be able to take my tips and strategies and apply what you learn to see results

with both your body and your mind.

So without further ado, let's jump into the episode.

Hello, hello.

Welcome back to another episode of Empowered Radio. Before I get into today's topic,

just a quick reminder that the DIY shred, so the do-it-yourself shred, is still open for

enrollment. It will close on Monday. So if you're hearing this on Friday, you have through Monday to enroll.

So enrollment will close on Monday evening.

So if you're wanting to join, that is linked in the description for you guys.

But today, we are going to continue our little role here, talking about all things, really around maintenance, the diet

before the diet, the diet after the diet. That's truly what maintenance is. And so for those of you

who are newer to this, understanding what maintenance in general is, maintenance is that calorie

range where you are neither gaining weight or losing weight.

So essentially your energy input, so the calories coming in via food, is matching your energy output,

so the calories that you're burning via exercise.

Now, it's important understand that maintenance is not

a set like bull's-eye number. It is very much a moving target. So it is a range. I always like to

explain it that it is a range. When I provide maintenance calories to clients, I always give a

lower end, a middle ground, and an upper end of maintenance so you can

kind of see where you fall in that range.

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