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4 Back Exercises for an Hourglass Shape

workouts Oct 03, 2019

Exercise Instructions 

Wide Grip Lat Pulldown

1. Sit at a lat pulldown cable station and grip the straight bar with an overhand grip, holding the bar as wide as is comfortable.

2. Lean back so that your chest is slightly facing up.

3. Pull the bar down towards the top of your chest.

4. Pause at the bottom and then slowly return to the starting position. 

Close Grip Assisted Pull Up

1. Choose a weight to assist you with your pull ups. The heavier the weight, the more assistance/easier the pull up will be. 

2. Reach above you and hold onto the close grips as you kneel on the padded surface of the machine. 

3. Lower yourself slowly without locking out your elbows.

4. Pull yourself back up to the starting position without letting the weight rest back on the stack.

Wide Grip Assisted Pull Up

1. Choose a weight to assist you with your pull ups. The heavier the weight, the more assistance/easier the pull up will be. 

2. Reach above you and hold onto...

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Boulder Shoulder Workout

workouts Oct 01, 2019

Exercise Instructions

Around the Worlds

1. With a dumbbell in each hand and an underhand grip, begin with your arms at rest in front of your body.

2. Bring your arms out and up above your head in one big circular motion.

3. Return to the starting position.


1. Pull a pair of dumbbells out from your sides and upwards, leading with your elbows until your upper arm is parallel with the floor.

2. Rotate your arms so that the dumbbells go above your shoulders and next to your head.

3. Pause and then return to the starting position.

Seated Shoulder Press

1. Sit on a bench with back support holding a dumbbell in each hand with an overhand grip.

2. Raise the dumbbells to your shoulders and rotate your wrists so that your palms are facing forward.

3. Push the dumbbells up and over your head until they touch by raising your arms.

4. Pause and then slowly return to the starting position.

External Rotation

1. Hold dumbbells at the height of your elbow and together in...

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Legs & Glutes Workout for the Gym

workouts Sep 29, 2019

Exercise Instructions 


1. Bring yourself down on your knees on an exercise mat with a barbell or weighted workout bar on your upper back. 

2. Lift your right knee up and place your right foot in front of you.

3. Follow with your left foot.

4. Bring your right knee back to the floor and follow with your left.

5. Repeat the same movement but leading with your left leg.

Kettlebell Sumo Squat

1. Stand up straight with a tight core, flat back, and a kettlebell clutched between two hands.

2. Position your feet wider than shoulder width and point your toes outward diagonally. 

3. Bend at the knees while hinging at the hips to move them backward. Keep knees in line with the toes as you squat downward. 

4. When your thighs are parallel to the ground, pause, and then slowly return to the starting position.

Lunge with Glute Kickback

1. With a barbell or weighted workout bar on your upper back, stand up straight with a tight core.

2. Step forward...

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What is the 80/20 Rule and Why Is It Important for Your Weight Loss?

nutrition Sep 27, 2019

You may or may not know that your weight loss is completely determined by calories consumed vs calories burned. The quality of your food has no direct effect on weight loss, but rather the quantity of food is what causes a swing in the scale. 

Unfortunately, this message is sometimes misconstrued by people who assume it means they can just eat pizza and ice cream all day. This is not the case. The quality of your food affects your energy levels and your overall health and well being so it is still extremely important to take into consideration. 

On the other hand, there are people who miss this message altogether and believe that the quality of their food is responsible for weight loss results. These individuals try to eliminate any and all “dirty” or processed foods from their diet in an attempt to achieve results. This is also the wrong approach.

These two faulty methods lead me to one very important principle for achieving your fitness goals: the...

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5 Mistakes to Avoid as a New Weight Lifter

gym beginners Sep 25, 2019

With so much contradictory information out there, it can feel overwhelming to figure out your game plan as a weight lifting newbie. There are a few mistakes I find most often in new lifters (some of which I myself was guilty of when I started!) This list covers 5 of the most common mistakes you should avoid as you begin a weight lifting routine. 

1. Thinking You Need to Bulk

I was definitely guilty of this assumption when I first started weight lifting. Bulking is not necessary to build muscle. There are a few things to note here.

As a new weight lifter, you can actually build a significant amount of muscle while losing fat in a calorie DEFICIT. (A deficit is when you’re burning more than you’re consuming.) Therefore, if you’re someone who’s just getting started, if you would like to tackle both of these goals at once, you CAN. You will see significant progress in both goals at the same time because your body has not yet adapted to an...

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5 Features of a Healthy, Fitness Conscious Mindset

mindset Sep 23, 2019

When it comes to improving your health and fitness, your mindset is half the battle. Your inner dialogue affects the actions that you take and your attitude along your health and fitness journey. 

Below, I cover 5 statements that are important key features of a healthy fitness conscious mindset. It's okay if you're not yet at a place where all 5 statements resonate with you. Each point provides an action step for you to take so, if you're not there yet, you have an actionable plan to incorporate these themes into your mindset. 

Please note that these are general tips for improving your mindset around food and your body from the perspective of a fitness professional. But if you're deeply struggling with disordered eating and body image, you should see a qualified professional in that area of expertise. 

1. “I workout because I love my body not because I hate it.”

The healthiest way to start or maintain a workout routine is to come...

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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...

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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….


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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...

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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

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