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The Difference Between Competition Prep & Lifestyle Training and Nutrition

Uncategorized Aug 20, 2018

There are definitely some important distinctions between the training and nutrition for someone looking to compete and someone aiming to make fitness a part of a healthy, balanced lifestyle.

The Brutally Honest Truth - Competing is Extreme

Guys, the goals are TOTALLY different. If you’re getting ready to compete, you’re looking to bring your body fat down to levels that are not healthy or sustainable long term. Competitors do not STAY at these levels. So if you’re not competing, you shouldn’t even aim to touch them.

Within the competition realm, your training is significantly more intense. The goal really isn’t balance. That’s just the brutal honesty of the situation. You’re sacrificing more time, more effort, and more energy because you’re bringing your physique to an elite, unsustainable level for a show.

Lifestyle Training Explained

Within lifestyle training, the goal is to have your training blend seamlessly into your...

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Consuming Alcohol While on a Diet

diet Aug 18, 2018

Drinking on a Diet... Do You?

People ask whether or not I drink while on my bikini competition prep diet. And to be perfectly candid, the answer is no. But it’s not wrong to drink on a diet and people do.

Whether you’re competing or just dieting down it is absolutely fine to have a couple drinks. I know some ladies who have built some rockin’, healthy bodies and they have a few on a weekly basis.

For me personally, it’s not really a big part of my life anymore. I would never demonize it - I loved going out in college and still do on occasion. But I would soo prefer to save those extra calories to put towards food when I'm dieting. And coffee. Lol I don’t care how low you bring my calories I can’t eliminate a good cup of coffee. When I finish up with my diet, I will probably go back to having a couple of drinks occasionally and I will simply track them in my macros.

Sidenote - If you have never tracked macros before and have no idea...

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Finding a Training Style and Diet Plan You Can Stick To

diet mindset workouts Aug 18, 2018

If you open any fitness magazine, there’s a section at the front exploring the teeny tiny nuances of training and nutrition strategies and all the latest research in regards to what is optimal for your success. Don’t get me wrong, some of it is super interesting - but a lot of it is also severely misinterpreted and SO trivial to the everyday gym goer.

If anything, I think this information can just overwhelm a gym newbie into getting bogged down in miniscule details. I often meet people with questions like “Should my cardio be fasted? What’s the best time for me to workout? What rep ranges are best for this? Do I need to workout 6 days a week or 4? What if I eat right before bed? What do I eat pre and post workout? What supplements should I take?”

It’s not that these things don’t matter or that there aren’t things that you can do to improve your success. It’s just that adherence is a heck of a lot more important. I...

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The Key to Your Least Painful AND Most Effective Diet EVER

diet Aug 17, 2018

For anyone who is new to my blog or doesn't follow my Instagram... a) Get on that girl! I post some fire macro friendly meals on IG story and some pretty sweet workouts. Click here and lets be friends. b) I've been on my 3rd bikini competition prep for roughly 13 weeks now and it's been SO. MUCH. EASIER. Easiest and most effective diet I've ever had largely due to the power of... drumroll please...

REFEEDS. To be honest, I was quite new to the concept of refeeds before this prep and I will say that it’s one of the top reasons this has been the least painful and most effective prep I’ve had. Refeeds, diet breaks, and treat meals will honestly change the way you diet. You will have more energy, be in a better place to manage cravings, and will adhere to your diet much more easily, leading to FASTER results. 

I wanted to breakdown the differences between refeeds, diet breaks, and treat meals - what they are, what the benefits are, etc. They’re not...

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What You Should Know if You're Thinking of Doing a Bikini Competition

bikini competitions Apr 04, 2018

It's important to enjoy the process. 

So many ladies go into a bikini competition prep with the end at the forefront of their mind. They count down the days until they can go crazy with food and be done! But for prep to be a worthwhile mission, you genuinely need to enjoy the challenge leading up to your competition day. It really can and should be fun! 

It's going to be more uncomfortable than you expect it to be. 

If I had a dollar for every friend that wanted to try prep once just to say that they've done it..... if you're someone who is dabbling with the idea of competing make sure you're doing it for YOU and nobody else.
Trust me, if you're doing it for attention or status or to build some sort of credibility with others that you are fitness, this process is not for you. You will be thoroughly shocked by how much work goes into this. It is a total lifestyle overhaul. You live, breathe, and eat all things prep. If you're doing this...
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Here’s 10 Non-Aesthetic Reasons Why You Should Exercise

workouts Apr 02, 2018

There are endless reasons to make exercise an important and consistent part of your daily routine but I think we have a tendency to forget how many incredible reasons there are outside of aesthetic goals to get your body moving. There is so much more to it! There’s so much going on internally behind the scenes when you set aside some time to break a sweat.

These are just some of the never ending reasons to pick up the weights and get your butt on the treadmill:

  1. The mental health benefits- great relief for people with depression and anxiety.

As someone that has personally dealt with depression and anxiety, I can honestly tell you that I think there is no better medicine than a good solid sweat session. When you get your body working, you enjoy the release of endorphins, elevating your mood and helping tremendously with stress relief.

This is YOUR time to get in the zone and leave your troubles at the door.

  1. Your time to clear your head.

I don’t know...

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How to Get Rid of Bloating

Uncategorized Apr 02, 2018

Water retention can be SUCH a pain. Trust me, I know. When that time of the month comes around it is guaranteed that I am going to put 5 pounds of water weight on… and then promptly lose it post period. It’s uncomfortable and you just don’t feel good when the bloat takes over! I wanted to put together some tips that I have used to reduce bloat for both myself and my clients who have battled that annoying water retention.

  1. Drink more water.

This is probably the most important tip and also the least intuitive. You’re probably thinking, “Emily, why would I drink MORE water if water is the problem?”

Water retention can be caused by the water and sodium ratio in your body falling out of balance. Your body likes to maintain a specific proportion of water and sodium and when this is disrupted, your body finds ways to try and fix it. If your sodium levels are too high, your body will work to get rid of sodium to keep it in line with your...

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10 Tips You Need to Know to Lose Weight & Keep it Off

diet workouts Mar 26, 2018

My first diet ever was for my first bikini competition in Florida. It was pretty much the concrete start of a structured fitness journey and I really had no clue what I was doing at the time. When you’re just getting started, there is just SO much conflicting information out there - much of it designed to make money off of you through special weight loss supplements, special meal plans, etc.

I started doing more research behind what truly works for weight loss from a scientific perspective. I wanted to understand WHY certain methods work and don’t work and went through a lot of trial and error along the way.

Here are my 10 no BS tips for losing weight and keeping it off:

1. Do not listen to anyone who tells you that you need to remove certain foods/food groups from your diet.

Big weight loss programs (think any of the programs that have you buy special meals and shakes and pills), will convince you that the efficiency of your weight loss depends on...

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Small Waist Workout for the Gym

workouts Mar 22, 2018

Did you know that you can actually achieve the look of a small waist without being genetically blessed with one? Best news you could ever give to me - the girl that grew up with a tall, lanky boy body! No butt, no boobs, and no waist in sight. I know, sad, right? Aside from the boobs, (I still don’t have those… it’s fine), I built it all myself.

You CAN fight genetics! The coolest part about working out is that you can shape your body to be whatever you want. You simply have to understand how your body responds to different forms of exercise and how to play with your own proportions.

When it comes to your waist and getting that hourglass physique, the focus should be on building your back and lowering body fat. The wider the back, the smaller the waist appears. Here are some great exercises to get you started:

1. Seated Cable Row

1) Sit with your back straight on a bench with a v bar attachment on the cable machine. 

2) Start with your arms...

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Fasted Cardio : Does it burn more fat?

Uncategorized Mar 16, 2018

I used to think fasted cardio did more for my body than just good ol’ fashioned cardio on a nice full, happy stomach. Mainly just because I was suffering more and somehow I thought that meant more success.. ?

The theory is this- normally, your body uses your glycogen stores (the carbs it stores for energy) to get you through cardio. When you’re on an empty stomach, these stores are empty and so your body says, “Okay, cool I guess I’ll use the fat then.” This is how people are led to believe that they’re going to burn more fat if their cardio is fasted.

Here are the catches-

1. Remember that you burn post workout too! And your body is smart. It keeps the ratio of fat/carb burning pretty balanced. Essentially, if you burn more fat during your workout, when you feed your body after, it will burn the carbs then instead. So either way, you’ll burn both. It’s just a matter of how much you feel like suffering that day..

2. If your...

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