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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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Gym Leg Workout

workouts Mar 16, 2018

The Many Benefits of Leg Day

I don’t know a single lady on this planet that doesn’t want great legs! But leg workouts are potentially the most physically and mentally challenging for people, which explains why some people avoid training them altogether… Before you decide to skip it though, let’s explore the benefits of training those stems -

More Calories Burned

Your legs make up the largest muscles on your body and, therefore, require a lot more energy to do high intensity workouts. What does this mean for you? It means MORE calories burned! Your leg workouts aren’t just helping you build some great pins but they’re all firing up your metabolism more than other resistance training workouts and keeping your body tight and lean.

Build Your WHOLE Body

Leg dominant compound movements also help build the rest of your body! Squats and deadlifts predominantly work your legs but also recruit your core and lower back to assist, making these...

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Emotional Eating : Here's How to Stop Eating Your Feelings

diet Mar 15, 2018

You made it to the end of the week on your new diet! Congrats! You’ve been so meticulous with weighing all your food, cutting out the “dirty” foods, and sticking to your calorie goal. But now it’s Friday, work was AWFUL, you have your period, and all you want is Mexican food.

You decide to have a cheat meal. One meal won’t throw you off and you’ll just get right back to your diet post cheat! It’s harmless…. Right?

It IS harmless if it’s just the fajitas.. But when the fajitas turn into a jumbo margarita and then the margarita becomes a big bowl of ice cream when you get home and then the ice cream becomes cookies because oh my gosh you miss cookies… Well, now there’s a problem.

Emotional eating is such a common problem for women and it can really mess up your diet and your long term health if you continuously struggle with it!

There are a couple ways to put a stop to emotional eating but the first step is...

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How to Get & Stay Lean While Eating More Food

diet Mar 13, 2018

Reverse Dieting

There’s nothing more confusing and motivation shattering than committing to a diet, seeing some weight loss, and then all of a sudden hitting an unexplainable plateau that puts a halt to shedding the pounds. What gives?!

If you’ve ever experienced this or are experiencing it now, just know that you’re not alone. This phenomenon is known as metabolic adaptation and it’s more common than you think - especially if you have a history of dieting.

So what is it?

Glad you asked! If you’ve read 5 Reasons You’re Not Losing Weight, you may already have some familiarity with this from my first point. Your body essentially turns on survival mode. It realizes your body fat is getting lower and lower and it does not like this. It has a body fat set point that it likes to hold onto and when you start dipping below this, it responds by finding ways to hold onto as much body fat as it can. How? Your metabolism slows down - your...

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Shoulder Workout for the Gym

shoulders workouts Mar 13, 2018

If you’re looking to build some beautiful sculpted, tank top worthy shoulders, this article is for you! These exercises have been some of my go-tos for developing some serious delt definition. If you’d like even more guidance with this, I highly suggest you join the mailing list to receive your free copy of the Sculpting Sexy Shoulders eBook, which will take you through an elaborate breakdown of all of the different strategies and tips I’ve used to build strong, feminine, sculpted shoulders.

1. Start with an underhand grip (palms facing forward) and your arms down in front of you, resting on your thighs. Your feet should be together and your back should be straight.

2. Slowly rotate your arms up and over your head until the dumbbells meet right above your body. You should have a slight bend in your arms throughout the movement. Your arms should only be rotating at the shoulder joint.

3. Once you reach the top of the movement, slowly bring your arms back...

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How to Workout for Fat Loss

plyometrics workouts Mar 12, 2018

There are hundreds of ways to do this and different methods work for different people. However, I have found one special key to my own fat loss that seems to work well for people across the board: plyometric training.

So what is it?

Plyometric training is a training style also referred to as jump training, which is exactly what it sounds like. It means you are incorporating a variety of jumping movements into your exercise routine.

What’s the point?

This style of training is extremely high intensity, which means it will keep your heart rate up and serve to build your strength while burning fat. Incorporating explosive movements into your training also helps you to increase your power and agility, making it great for sports performance.

My personal strategy is to incorporate these movements between my working sets of an exercise. Essentially, I perform a resistance training exercise and then go straight into a plyometric movement afterwards rather than taking a break...

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5 Reasons You’re Not Losing Weight

diet workouts Mar 12, 2018

Hey hey!

You thought you were doing everything right - eating the right foods, meticulously cutting out all of the bad ingredients, working out with intense discipline… and you’re not seeing the weight loss you were hoping for. What gives?!

Friend, this is a problem that SO many face, and there is more than one answer to the problem. Depending on your body and personal weight loss strategy the reason you’re not losing weight could be any one of these things or a combo:

1. Your metabolism has adapted

This one sucks. You’re working your butt off and you thought you’d be seeing results. Maybe you WERE seeing results and all of a sudden they just stopped out of nowhere.

Unfortunately, this is often the case for women who have a more extensive dieting history. You see, your body is super smart. It has a nice comfy level of body fat that it would very much like to hold onto. When you start dipping below this level, your body freaks out. It wants...

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