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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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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...

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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...

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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...

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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

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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...

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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...

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5 Bad Habits that are Holding Back Your Weight Loss

weight loss Jul 25, 2019
 

Hey! Chances are, if you're here you've been struggling for some time to take weight off on your own. 

As someone who has been on the fitness journey for 7 years now and who coaches others toward finally losing the weight for good, I know the day to day struggles you're facing!

It's definitely not easy to make a lifestyle change.

But can I be honest?

There are probably some behaviors that have really held back your weight loss.

No worries though! We can fix them. We just need to address them first.

1. Extreme dieting regimens

Chances are, you reached a point at which you decided you would do whatever it took to lose weight and lose it quick.

Many times, when people take on this all or nothing approach, they go all in on the most extreme, strict dieting approach they can find. 

And then they promptly give up and go through a weight rebound. 

An example: If we're being completely honest, I am not a believer in the Keto approach. There, I said...

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Bikini Competition Prep: What to Expect and How to Rock It

bikini competitions Jul 18, 2019
 

Hey! Welcome! Chances are if you're here, you've considered doing your first bikini show but don't know what exactly goes into it. 

You're in the right place. If you're new to my blog, hi! My name is Emily and I am a national level bikini competitor in the NPC. I have done 5 shows including nationals and prepped other girls for their own bikini shows. 

Bodybuilding prep is a huge commitment so I want to give you a breakdown here of the basics: what it's like, what to focus on, and how to rock your prep. It's important to get a look at the behind the scenes before you get started because there's a lot more that goes into it than that final beautiful moment in a glitzy suit on stage! 

The Diet

This can go differently for everyone. It all depends on what style you prefer and where your metabolism is at. 

I have personally tried several approaches but prefer to use a flexible dieting approach. This means that I count macros (grams consumed of...

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Fitness for Beginners: Your Guide to Getting Started

beginners Jul 14, 2019
 

I remember what it was like to wander around a gym for the first time. I looked around at all the machines I didn't understand how to use, the bodybuilders that clearly lived there and knew how to use them all, and the endless rows of dumbbells waiting for someone who knew what to do with them. If I had gone there all by myself, I probably would have just left out of fear of looking like the newbie who didn't know what they were doing...

It's intimidating! But it doesn't have to be. 

I'm creating this guide to be what I wish I had when I was at this stage of my fitness journey. Years ago, I was you. Every person you see in the gym was there at one point!

So don't give up if you're new to working out and a little overwhelmed. Help is on the way! 

Here's what you need to know: 

1. Start with a very small, manageable time commitment.

If you've never worked out before or you've been on a break from it for a period of time, start small! Don't expect yourself to...

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