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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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Your Frequently Asked Fitness Questions Answered

faq Jul 13, 2019

If you have fitness questions, I have answers

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 building that dream body! 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 have fitness and nutrition questions you need answered, this article is for you!

Between online training and nutrition clients, group fitness participants, and my mailing list, I receive a lot of questions around exercise and nutrition so I thought I would offer up some answers here. Consider...

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55 Min Spin Class Routine, Drills, and Playlist

cardio spin workouts Jul 12, 2019

If you've never tried a spin class before, you're missing out! I'm a little biased as teach 2-5 spin classes each week but I promise you, you won't regret it if you give it a shot! 

The Benefits of Spin

Spin is a great form of cardio. It's lower impact than running and supports muscle building rather than working against it. For the entirety of the workout, you're challenging yourself with gear on the bike, which helps you build strong quads, hamstrings, glutes, and core. 

As a bikini competitor (currently in my improvement season), my goal is to add muscle size to my legs so it's vital that I choose my cardio wisely. I've found that cycling has had little to no effect on my ability to build my legs while also helping me to burn major fat. 

There's also a fabulous sense of community in an indoor spin class. You'll notice you feel a lot more motivated to push yourself when you look around the room and see people of all ages, sizes, and activity levels...

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4 Best Resistance Band Exercises for Glutes

glutes workouts Jun 30, 2019

These exercises use resistance bands to achieve round, full glutes. If transforming your glutes is your main goal, it's important to incorporate high volume each week to really stimulate these muscles. 

Anatomy of the Glutes

The glutes are made up of three muscles.

The gluteus Maximus is the largest gluteal muscle and is mainly used for hip extension. For example, it's the muscle used to rise from a squat or deadlift and perform a glute kickback.

The gluteus medius and minimus are the smaller upper and outer portion of your glutes. You use them for thigh abduction, thigh internal rotation when the hips are flexed, and thigh external rotation when the hips are extended.

In order to achieve rounded glutes, you need to be working all three of these muscles so understanding how they work and the function of each of them is important. 

The Squat Myth

If you're a woman focused on building the booty, chances are you've encountered the "do your squats" advice. Many...

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Dumbbell Arm Workout for Beginners

arms workout Jun 29, 2019

This simple 4 exercise arm circuit is great for building the bicep and tricep muscles! The exercises are meant to be performed circuit style 4x12, meaning one after the other (12 reps each) without rest in between them. Take 60 seconds rest after completing one set of all 4 exercises. Then perform them all again. 

This circuit style of training is a huge time saver and keeps the intensity high for some major fat burning. 


All you need for this workout is a single pair of dumbbells. Keep in mind that the weight you select should be challenging enough but not so challenging that you cannot perform all prescribed reps with good form. I advise my clients to pick a weight that they could pump out 2 additional reps if they had to (but no more) with good form. 

It's helpful to do a warm up set with lighter weight to get a feel for how much weight feels right for you. 

Additionally, because these exercises are being performed without rest in...

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Pyramid Bodyweight Ab Workout

abs workouts Jun 27, 2019

Buckle up! This intense ab workout uses just your bodyweight to build a strong, tight core, ladies! No equipment needed. Most women are focused on building an hour glass figure with a small waist. 

In order to build this shape, it's best to stick to high rep bodyweight movements or light weighted movements. You also want to steer clear of overworking the obliques, which can make your waist thicker and "blockier" so to speak. 

How to Perform this Workout

This is meant to be performed pyramid style. This means you will perform lower reps, then higher reps, then back down to lower reps. 

In this case, the pyramid is meant to be:







Perform each exercise in this fashion. 

The Benefits of Training Pyramid Style

Implementing pyramid training has significant benefits.

High Volume

This training style allows you to pack a lot of volume into your workout. Heavy volume is what creates progress in your muscle building and fat burning. To put it...

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5 Best Exercises for Sculpted Shoulders


Understanding the Shoulder Muscles and How to Build Them

The shoulders are made up of 3 muscles: the anterior (front), posterior (rear), and lateral (side) delts. In order to achieve the look of beautiful, round, sculpted shoulders you need to understand how to work all three of these muscles. 

Different exercises will hit the delts from different angles. 

The video above details the 5 best exercises for sculpted shoulders and the prime movers for each of them. A prime mover is the main muscle achieving each movement. These 5 exercises cover the front, rear, and side delts to ensure balance and overall definition. 

The Workout: 5 Best Exercises for Sculpted Shoulders


All you need for this workout is 1-3 pairs of dumbbells of varying weights that you feel comfortable using for upper body workouts.

Workout Instructions for Various Training Intensities

For the Beginner

If you are a beginner to weight lifting, I recommend performing these exercises...

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10 Quick Tips for the Weight Lifting Beginner

workouts Jun 19, 2019

New to weight lifting?

I know it can be overwhelming to get started. There's so much to learn! It's a gradual process just to learn what exercises work each muscle and how to perform them. Then add to that figuring out reps, sets, training splits, etc. 

I remember being in your shoes. These 10 tips stem from the things I wish I knew at that stage of my fitness journey in addition to the questions I get asked most often by my online clients. 

Pin these tips for later

1. Slow down the negative. 

Every exercise movement is made up of three portions:

The concentric portion of the movement is the part where you're lifting the weight. This is where you're fighting against the resistance. 

The isometric portion of the movement is the part where you've reached the full muscle contraction and your stabilizer muscles are helping you to hold the weight all the way up. You are pausing before lowering the weight back to the starting position. 

The ...

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