The Keys to Your Ultimate Weight Loss Program


 If this is your first time here, Hi! My name is Emily and I am an online health coach, group fitness instructor, and national level bikini competitor.

I have spent the last year and a half helping women just like you transform their body and their lifestyle with customized nutrition and training programs.

See Client Success Stories Here

It's safe to say I have a good grasp on the common struggles that are keeping women from hitting that goal weight! And I am well versed in how to get you results the healthy way - no dangerous lose weight quick gimmicks and no unhealthy weight rebounds post diet! 

If you're looking to lose weight in a way that is healthy, sustainable, and fun this article is for you! 

Here are the keys to your ultimate weight loss program: 

If you cannot see yourself on your diet 3 or 5 or 10 years from now, it is not the diet for you. The largest reason women see a drastic spike in their weight after their diet is over is because they usually return to their old ways of eating once they hit their goal. 

This is why I usually advise people against starting keto. If you love to eat carbs and can't see yourself living without them in the long term, keto is not the diet for you. Your success with low carb diets, low fat diets, whole30, and clean eating all hinges on your restriction of certain foods or food groups.

The weight loss you experience comes from removing a large number of food options and, therefore, limiting what's available for you to eat.

This generally results in lower calorie intake, which leads to weight loss. BUT as soon as you add these restricted foods back into your diet, your weight goes right back up. And chances are, if you enjoy the food you took away for a while, you'll probably eat it in excess once you're able to again. Which means calories are going back up and so is weight. 

On the other hand, if you really don't care about giving up the foods you're restricting, then these diets are great options for you! You just have to stick to it.

I personally teach clients how to count their macronutrients and follow a flexible dieting approach. This is because they receive all of the benefits of effective weight loss while ensuring they can manage cravings by keeping all the foods they enjoy in their diet.

The result is a MUCH smaller chance for weight rebound post diet because they haven't had to give up that bowl of ice cream or that Starbucks coffee drink or that occasional glass of wine to get there.

Ask yourself if your current dieting method is something you could handle in the long term. If the "rules" of your diet only feel survivable for a short time period, you're at risk for a weight rebound. 

This applies to both food and training. 

In regards to food, this means that your diet is flexible enough that you don't feel forced into a monotonous menu from week to week. You should still feel able to go out to eat or satisfy a craving as needed. If you like what you eat, it will be much easier to stick to your plan.

Training wise, this means you vary your routine workout to workout and allow for different types of exercise to keep workouts from feeling stale. My clients never see the same workout twice. We vary exercises, equipment, cardio, sets, reps, etc. to prevent boredom and keep it fun. 


If you're feeling bored of your current routine, try adding in some new equipment or take a group exercise class to spice things up!

Many women jump straight to the cardio section to get their sweat on but it's not the only way to achieve weight loss! Cardio will create the larger calorie burn, but it won't allow you to reshape your body in the process. The best plan combines cardio (shrinks your body) with resistance training (shapes your body).

Not only that but the added resistance training is going to transform your body composition (less fat, more muscle) for a tighter, leaner look. 

Looking to try resistance training but not sure where to start? You can find some great free workouts below. 

Full Body Dumbbell Workout

Arm Workout with Weights

Better Butt Workout

Small Waist Workout for the Gym

Gym Leg Workout

Shoulder Workout for the Gym

Upper, Lower, and Total Body Workouts Sent to Your Inbox

Even if you have the world's best training and nutrition plan, if you don't have some form of accountability, chances are you won't fully commit to your goals. With a second person there to check in with you, push you to go to the gym when you don't feel like it, and remind you why you started, you're less likely to give into excuses or throw in the towel. 

If you've never had a coach or personal trainer, I highly highly suggest making that investment. You will find it much easier to reach your goals with a fitness expert in your corner who can create the perfect game plan for YOU personally and make sure you stick to it.

If you want to learn more about health coaching, and why I absolutely think EVERY person (regardless of athletic level or health, needs one) click HERE.

Many people try to jump into the most extreme diet and workout program they can right from the start in an attempt to reach their goals quicker. They try to commit themselves to 6 days a week of exercise and drastically lower their calories. This is a mistake. 

Psychologically, slow and steady wins this race. You're better off starting small with 3 or 4 days a week of training and then increase from there. Going straight for 5 to 6 days could leave you feeling run down and overwhelmed pretty quickly.

Once you start missing days, the feeling of failing to meet your commitment may have you quitting quickly. Take it slow and pride yourself on sticking to your 3 to 4 workouts for a while before adding more. 

Progression also matters in the form of increased intensity! Your body will adapt to current training parameters and needs to be challenged in new ways over time to achieve continued results. Here are a couple ways to avoid hitting a training plateau: How to Increase Your Training Intensity to Break Through Plateaus

In terms of diet, drastically reducing calories right off the bat isn't just hard on you mentally. It's a poor approach scientifically. Your body is smart. It learns to adapt to new circumstances pretty quickly to help it survive. 

If you reduce your calories too much too fast, your metabolism will slow down. Slowing your metabolism down is a way for your body to use less calories (energy) to do the same amount of work. And you know what less calories burned means... less weight loss. 

This means that you have to train harder and lower calories even more to get the same amount of weight loss. The goal is to progress gradually with both training and caloric deficits to keep weight loss going in a sustainable way. 

Lack of support can cause huge setbacks in your progress towards your goals. It is vital that the people around you are on board with what you're doing. You can't have people around you shoving junk food in your face or talking you into skipping workouts. Explain to loved ones why this is so important to you. Make them feel like they are a part of this journey with you and tell them about the end results you're hoping for.

If they realize how seriously you're taking this and how much it means to you, they'll be more likely to encourage you! 

The best plan is always the one that caters to you specifically. Your body has entirely different needs than someone else's. Your age, metabolism, genetics, time availability, medical history, and goals all play into your distinct needs from a training and nutrition program. 

Two people who decide to eat 1500 calories a day could see completely different results depending on all of these factors, for example. One of them might gain weight while another might lose weight consuming the same amount of food. 

Get to know your own body and how it reacts to different caloric intakes and training styles. If you want to save time, have an experienced professional develop a plan for you. They will be able to look at your stats and develop a program that fits your needs from the beginning. 

Customization of your program will make it significantly more effective. 

Are you feeling overwhelmed and lost on where to start? Want a concrete, easy to follow plan for your body transformation? 

My customized training and nutrition programs are designed to take the guess work out of permanent weight loss.

If you’re looking for concrete guidance and a smooth plan for long term results, APPLY HERE for a customized training and nutrition program tailored to your body, time commitment, likes, and dislikes.

Once your application is received, if I believe you’re a good fit for this program, I will reach out with information regarding packages, pricing, and what to expect as we work to achieve a healthier, happier you. I can’t wait to help you finally achieve the body of your dreams!