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

Ditching the “All or Nothing” Mindset to Reach Your Fitness Goals Faster

mindset Sep 21, 2019
 

“I’ll do whatever it takes to get rid of this fat.”

“What’s the fastest way for me to lose the weight?”

“Once I reach my goal weight, I’ll stop.”

“It’s not going to be fun but if it works, I’ll suffer through it.” 

Does this sound like you?

We’ve all fallen trap to the all or nothing mindset once or twice.

You think that the fastest way to hit your fitness goals is to initiate a ton of diet restrictions, hours of cardio, and suffer a lot for a shorter amount of time. You think the more you’re suffering through it, the more effective it must be. You think that you just need to go all in until you reach that goal weight and then you can go back to your normal eating and workout habits.

Well, what if I told you this was the wrong approach?

This all or nothing mindset can actually HURT your results. 

This is coming from a place of personal experience and experience coaching...

Continue Reading...

How to Repair Your Metabolism So You Can Keep Losing Weight

nutrition Sep 19, 2019
 

"I'm working out and eating healthy whole foods but I can't lose any more weight."

"I'm eating healthy and running a lot but nothing's happening." 

"No matter what I do the scale doesn't change. Maybe I just have bad genes." 

Do one of these sound like you?

If one of these statements resonates with you, I just want you to know, you’re not doing anything wrong! If you’ve been consistent with your diet and training and you know you’re in a calorie deficit, chances are your metabolism has just slowed down significantly from an extended period of dieting. 

This doesn’t mean you’ll never be able to lose more weight. And it doesn’t mean you’re stuck.

It does, however, mean you will need to put your weight loss goal aside temporarily to focus on rehabilitating your metabolism. Remember, weight loss is a gradual, nonlinear, and long term process. Slow and steady wins this race. 

That being said….

Let's...

Continue Reading...

If you need motivation to work out, read this

motivation Sep 17, 2019
 

The most common concern I hear from women in regards to reaching their fitness goals is feeling “unable to find motivation.” Motivation is this fleeting boost of energy we get sometimes to get our booty to the gym, squat hard, sweat hard, and make our goals happen.

But it leaves almost as quickly as it falls into our lap. One day, we can’t WAIT to hit the weights, blast some EDM music, and work hard until there’s no gas left in the tank. Then the next, we’re so tired and over it that we’re making excuses for ourselves to get out of this commitment.

What the heck? 

What do I do to keep that spark alive long enough to achieve my goals?

How do I find the motivation?

The short answer is, you don’t.

BUT don’t freak out! Because that doesn’t mean you won’t or can’t reach your goals. 

It just means we need to shift your mindset away from this idea that you NEED motivation 24/7 to stay consistent in...

Continue Reading...

Podcast Ep 2: The Forbidden Phrase When it Comes to Your Fitness Goals

podcast Sep 16, 2019
 

This episode covers the phrase you MUST eliminate from your vocabulary in order to reach your fitness goals. 

I promise you, eliminating this phrase will do a WORLD of good for your fitness transformation starting right now! 

Can you guess what the phrase is? 

What did you think of today's episode? Let me know in the comments. xx, Emily

Continue Reading...

Time Saving Meal Prep Hacks

meal prep Sep 16, 2019
 

You've heard the saying:

"Fail to prepare, prepare to fail." 

This couldn't be more true! 

As a health coach, I teach women of all ages how to use flexible dieting to reach their health and fitness goals. These women learn how to count macros: protein, carbs, fats, and fibers from day to day so they can lose fat, build muscle, and ensure that their body is getting all of the nutrients it needs to function optimally. 

The trickiest part about getting started is ensuring you can meet all of your macro targets by planning out nutrient diverse meals. 

Let's go over some easy peasy ways to make meal prep as smooth and simply as possible:

Planning Your Options

The first step to successful meal prep is planning out your grocery run with a couple options to fulfill each of your macros. 

You'll want to pick 3 protein sources, 3 fat sources, and 3 carb sources you enjoy. 

BONUS gift: 

I'm making this part super easy for you! Below you can...

Continue Reading...

How Often Should I Weigh Myself Plus 3 Additional Ways to Measure Progress

Uncategorized Aug 21, 2019
 

When Should I Weigh In?

Stepping on the scale is an important way to gauge your progression with your fitness goals but for many women it can feel scary and confusing! How often should I weigh in? How much is too much? How much is too little? 

When it comes to weighing in, I always recommend once per week. Stepping on the scale is a necessary piece for making adjustments to your diet and training so that you can continue to see results. However, when we start obsessively weighing each day, we can get caught up in the mental game.

Weight fluctuates day to day (and hour to hour) with water intake, bathroom usage, and food consumption. It can be discouraging if we start weighing obsessively and taking these slight fluctuations to heart, feeling as though something we did or didn't do led to weight gain. 

On the flip side, it doesn't help you mentally or physically to stop weighing yourself completely. It's very common for women to fear the scale and...

Continue Reading...

5 Benefits of Training Your Core

Uncategorized Aug 19, 2019
 

Guess what? There are more benefits to training your core than you probably even knew about! In this post, let's go over all the advantages of a strong core. Beautiful 6 pack abs are just the beginning, friend! 

1. Better Posture

Strong core muscles contribute to good posture and prevent you from slouching. This protects your spine, helps you to breathe deeply, and perform exercises with appropriate form. 

2. Better Balance

Your core muscles are vital for your balance. 

Especially during compound exercises, your body engages the core to keep you upright and stable. Weak core muscles can lead to injury during exercise because your form is compromised and you cannot maintain control throughout the whole movement. 

3. Prevents and Treats Low Back Pain

Many people suffer from low back pain because of a sedentary lifestyle. Most of us have jobs that require us to sit at a desk for long hours. Your body is smart and adapts to the activities that...

Continue Reading...

PODCAST Ep 1: 3 Fit Tips for Getting Rid of Belly Fat

podcast Aug 19, 2019
 

OMG are you as pumped for this as I am?

The Fit by Emily Podcast has OFFICIALLY LAUNCHED.

And in honor of Flat Belly Boot Camp right around the corner, (PS. have you signed up for the wait list yet?!) this first episode is ALL about 3 fit tips you need to get rid of belly fat.

I'm so excited to see you use this information to massively transform your body! 

One more thing:

Below is an exclusive bonus just for YOU! The OG podcast listeners. 

What did you think of today's episode? Let me know in the comments. xx, Emily

Continue Reading...

Intense Full Body Bootcamp Workout

full body workouts Jul 27, 2019
 

Hi, Ladies!

I taught an awesome bootcamp class this week and wanted to share the workout these fit, wonderful ladies took on with me! Trust me, if you give this a shot, you're going to break a darn good sweat. 

This bootcamp entails bodyweight, plyometric, and resistance training exercises. You can opt to do this on your own, or rally a couple friends together to participate with you! For the group, we set up 6 stations. At every station, the ladies would perform a different movement. 

Participants spend 1 minute at each station and the workout is AMRAP so as many reps as possible of the movement at that station in 1 minute. After that minute, the group rotated to a new station. Once all stations were completed, we ran laps for 2 full minutes. 

After two full rounds of this, comes the... drumroll please....

CHALLENGE ROUND!

The group completed each station for 2 minutes (double the time of the first two rounds), and then another 2 full minute...

Continue Reading...

Beginner Friendly Glute Workout

glutes workouts Jul 27, 2019
 

 

As a national level bikini competitor, glutes are a huge focus of my workouts! I don't know a single woman that doesn't want a round, perky set of glutes SO. That being said, I just HAD to share this workout with you! 

I used to think squats were the answer to all the booty problems. 

But over the years, I've learned the power of isolation exercises, lighter lifting, and resistance bands! 

You might have seen lighter lifting and thought, WHAT? Lighter?? 

Let me explain. 

Most people have weak, under active glute muscles. Add to that the fact that most women are quad dominant. 

This means that when the booty is weak, the quads take over to make the movement happen! Your body wants to find the path of least resistance to make the movement happen - whatever movement your brain is commanding it to do. 

So even if you're doing a glute focused movement like hip thrusts, if the weight is too heavy for the glutes, the quads come to the...

Continue Reading...
Close

50% Complete

Two Step

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