About Blog Free Gym Workouts Free Home Workouts Client Success Stories Contact APPLY FOR ONLINE PERSONAL TRAINING Login

Why Meal Plans for Fat Loss are BS

nutrition Mar 18, 2020

Meal plans are absolute BS. There, I said it. They are a terrible dieting strategy in the long run and I do not advise using them to reach your fat loss goals. 

Before I explain, let me say this: What I am about to tell you is not just coming from internet research but from personal experience. I began my own fitness journey using a meal plan (to prepare for my first NPC bikini competition.) I switched to tracking macros soon after with much better results both physically and mentally/emotionally.

I am now a full time online health coach dedicated to helping women achieve healthy, sustainable body transformations using flexible dieting strategies and weight lifting. After seeing the incredible magnitude of their results using a strategy that required no elimination of their favorite foods, I am absolutely convinced the whole meal plan thing is BS. 

Here’s why it’s time to ditch the meal plans for good:

1. They’re not fun. 


Continue Reading...

Macros 101: The Basics of Flexible Dieting for Beginners

nutrition Mar 17, 2020

As a beginner to tracking macros, I know the whole process can seem super complex. So let’s go ahead and break down the absolute basics of macros. 

Even if you don’t track them, everybody consumes macros. Macros, or macronutrients, are nutrients your body needs each day in order to have energy, stay healthy, and sustain normal daily processes. Macros are what provide your body with calories - your body’s unit of energy. So: Macros = Calories = Energy. 

The 3 macros we track are:

  • Protein
  • Carbs
  • Fats

They all serve a different purpose in your body, and all are extremely important. So what do they do?


Protein’s main purpose is to help you build and retain muscle tissue. If you have any goals related to building muscle or, as the girls like to say, getting “muscle tone” (which by the way, means you need to build muscle,) your protein intake is important! It’s the only macro that creates new muscle tissue. 


Continue Reading...

Full Body Tabata Workout with Weights

total body workouts Feb 27, 2020

Hey babe!

Recently, I was asked what my go to workouts are when you don't have a ton of equipment available. You can still get an absolutely fabulous workout in with limited equipment. This workout only requires you to have a single pair of dumbbells... and a desire to REALLY push yourself! 

I always recommend Tabatas as a great option for nice quick, little to no equipment workouts.

Benefits of Tabatas

  • Improves cardiorespiratory endurance
  • A significant increase in caloric expenditure (it would take you much longer to burn the same amount of calories performing other forms of exercise)
  • Hits both your aerobic and anaerobic systems
  • Quick AND effective 

So what is Tabata training?

Tabata training is a form of HIIT that entails doing 20 seconds of high intensity work, followed by 10 seconds of rest. You are to complete 8 total rounds for a total of 4 minutes. The workout can be done with ANY exercises- bodyweight, weights, or cardio equipment workouts. 

Continue Reading...

20 Minute AMRAP Workout for Glutes


Hi Babycakes!

One of the things I am constantly asked about in regards to building muscle, is building the glutes. I get it... every woman wants a nice perky butt. When it comes to booty muscles, it's important to incorporate a lot of glute isolation movements.

Squats are great, but they're not enough. It's also extremely important to vary rep ranges. Meaning, some days you're hitting 15-20 reps. Some days, you're hitting 8-12 reps. Some days you're hitting 3-5 reps. Your body adapts to rep ranges before it adapts to the exercises themselves. 

Today's booty workout is lighter weight, higher reps. We're going to hit 20 reps of each movement, as many rounds as possible before 20 minutes is up.

All you need is a resistance band and a set of lightweight dumbbells you can use for squat to presses. 

Get ready to feel the booty BURN!

Don't forget to pin this post so you can pull up the video when you're at the gym! (Pin is at the bottom of this post.) 


Continue Reading...

Total Body Cable Machine Workout

total body workouts Jan 17, 2020

Hi babycakes! 

I know there's nothin' worse than being at the gym and there's limited equipment to work with. But it doesn't mean you can't still get a freakin' amazing sweat! 

Follow along on this workout video for demos of each exercise, my cool sloth socks, and a creepy painting in my apartment gym.... not sure what they're trying to do with the decor in here but I guess it kept things fun, right?! 

Step by step written instructions are below! Nailing down the form is important for injury prevention and optimal muscle growth.

Don't forget to pin this post for later so you can take me to the gym with ya!

Exercise Instructions 

This workout is meant to be performed 3 sets of 15 reps for each exercise. Pick a weight at which you can complete the whole set with good form and 2 additional reps if you had to.

If you pick a weight that leaves you feeling like you still have 10 reps left in the tank, the weight is too light. If you feel like you're...

Continue Reading...

How I Stay Dedicated to My Fitness Goals

mindset motivation Jan 11, 2020

If you're new here, hello and welcome! My name is Emily and I am an online health coach, a national level bikini competitor, and an indoor cycling instructor. 

I've been on my fitness journey for a while now! Growing up, I was always involved in sports but it wasn't until my college years that I would discover the gym and weight lifting. I've been addicted ever since! 

I often get asked how I stay dedicated to my fitness goals. We always have so much drive when we first get started in the gym. Something lights a fire under your butt and you get excited for the change and the opportunity to grow and improve yourself. 

But over time, it gets harder and harder to maintain that! What do you do when the spark fizzles out? How do you relight the flame? How do you bring back that drive to achieve your fitness goals weeks into your routine, months later, or even years into your fitness journey?! 

It's a tough challenge, but it's important if you...

Continue Reading...

55 Minute Spin Class with Music & Drill Tutorials

cardio spin workouts Jan 10, 2020

Hi, Lovely! 

If you're new here, welcome! My name is Emily and I'm an online health coach, a national level bikini competitor, and of course... you might have guessed from this blog post, a spin instructor! 

A couple of months ago I thought it might be fun to post one of my fave little 55 minute indoor cycling class routines and it was a mega hit with you guys! 

And well... I have 3 notebooks jam packed with some seriously awesome calorie torching spin routines so I'm thinking this needs to be a regularly scheduled post on my little corner of the web! 

If you missed the first spin class routine, you can find it here.

If you do try these, I'd love to hear from you! Leave a comment down at the bottom of this post or shoot me a DM on instagram! Y'all gave me some fabulous feedback on the first routine, and I'm SO glad you loved it!

If you're ready for the second routine, you are in for a treat! Since my first routine, I've started...

Continue Reading...

5 Healthy Weight Loss Tips for Women

weight loss Jan 04, 2020

If you have weight loss goals, you’re in the right place, girlfriend! The internet can lead you to believe weight loss is this big scary, painful process. But it doesn’t have to be! Heck, it can even be fun if you do it right. 

Healthy weight loss is gradual, and the dieting and training regimen you use to get there should be realistic and definitely not drain your energy.

Your diet and training shouldn’t take over your life!

You have family, a career, friends, hobbies, and so much more to you than your fitness goals. Your fitness routine should complement that life, not take away from it. 

That being said, here are 5 healthy weight loss tips to help you get started.

1. Track Your Macros 

There are so many fad diets out there, and almost all of them involve eating certain foods and eliminating other foods. There are a lot of things wrong with this strategy:

The types of foods you eat do not create weight loss. The calories you consume do....

Continue Reading...

The Ultimate Guide to Meal Prep for Beginners

diet nutrition Jan 01, 2020

If you dread the idea of spending hours at the grocery store and in the kitchen, crafting the perfect meals to meet your health and fitness goals, I TOTALLY get it. I am many things, but culinary enthusiast is not one of them. 

But if you've got health goals, meal prep is a fool proof way to stay on track.

When you're tired from a long day and have no intention of cooking, it is vital to have a healthy meal already prepped and ready to go ahead of time! Just reheat and eat! This way, you aren't tempted to hit up that takeout every night. 

Here's how to make the process as smooth and effective as possible:

1. Schedule Your Prep Time

Make meal prep a regularly scheduled appointment with yourself. I'm talkin' put it in your phone reminders so a little alarm goes off and tells you to drop everything and do it. Every week. 

Tell your hubby so you have the added accountability that this time is a non negotiable.

The more militant you are with...

Continue Reading...

The Ultimate Dumbbell Workout for Women

workouts Dec 17, 2019

fit woman with dumbbells in the gym
fit woman with toned flat abs

Everyone's been there....

you get to the gym after work and there's 3 large men camped out at the squat racks with enough weight on the barbell to lift 5 of you, a squad of ladies doing what seems like 30 sets of glute kickbacks at the cable station, and a slew of pooped gym goers on the machines checking their phone between sets. 

What's a girl gotta do to get a workout in when everything's taken?!

Friend, I got you. Sometimes, it's just too dang hard to stake a claim to the equipment you wanted. But it doesn't mean you can't get a fabulous workout in anyway. 

I present to you...... drumroll please.... the ultimate dumbbell workout!

Buckle up, princess! Just because you only need a set of weights for this workout, does NOT mean it's going to be easy. You're about to get a great sweat.

But before we get started, let's find out why dumbbell workouts are great:

The Benefits of Dumbbells for Your Workouts

1. Dumbbells help you remedy muscle imbalances 

Continue Reading...

50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.