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How to Make Sticking to Your Diet Easy

diet Jun 17, 2019

Let's be honest... I am no culinary expert. I see the cute recipe posts on Pinterest, and sometimes I even get hyped enough to pin a few to my teeny tiny, overly optimistic (I will probably never get around to cooking any of it) recipe board. But when it comes to meal prep... REAL meal prep... I like it simple, fast, and easy. 

I have burnt pop tarts several times... do not trust me with your extravagant healthy meals. 

And yet, I still manage to keep my weight down, my calories up, and my physique progressing. Your diet doesn't need to be complicated!

For anyone new here, hey girl hey! My name is Emily. I am an online health coach and national level bikini competitor with a side interest in pushing a squad of fiery, fit women over 40 through some kick ass indoor cycling classes!

It's safe to say, I know the meal prep struggle. I practice a flexible diet year round. This means I track my macros (protein, carb and fat intake) every day of the year, whether I am...

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Why the 1200 Calorie Diet Plan is Bogus and What to Do Instead

diet flexible dieting Jun 07, 2019

As an experienced training and nutrition coach and fitness instructor, I was absolutely amazed when I discovered how many articles were out there advising women to use a 1200 calorie diet to lose weight. Allow me to break down all of the reasons why you SHOULDN'T follow this plan and how to pursue your weight loss goals instead. 

Nutrient and Caloric Needs

First off, a little background information you need to make an informed decision about this plan: your body uses calories even when you're just sitting on the couch or sleeping. Calories aren't just burned from physical activity. Your body requires calories (energy), just to complete its normal daily processes, such as digestion. It also requires a certain amount of nutrients to perform these processes smoothly and regularly. 

The magic number here is 1200. Your body NEEDS 1200 calories just to ensure its getting the bare minimum number of nutrients it needs in order to survive and function properly. 


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Full Body Exercise Ball Workout

full body workouts Jun 06, 2019

Using the same equipment over and over can leave your workouts feeling stale. Plus, challenging your body in new ways is a great way to up your exercise intensity and increase the burn!

Using an exercise ball to workout increases the instability of your standard exercises to provide a new challenge for every muscle group. Now you're not only focused on lifting the weight but also maintaining proper balance throughout the movement. This means you will also be using your abs for many of these exercises as a synergist muscle to properly maintain balance.

This workout should take you just 30 minutes to complete and works your entire body! Each exercise should be performed in 2 sets of 12 reps with no more than 60 seconds rest in between sets.

Get ready to feel the burn!

1. Back Exercise: Swiss Ball Back Extensions

1. Lie on your stomach on a Swiss ball with your feet hip width apart against a wall for support or just on the floor. Put your hands behind your head as you...

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Gym Back Workout for Women

back workouts Jun 06, 2019

First, let's talk about the benefits

Many women neglect their back during their gym workouts, favoring legs, glutes, and abs over    their upper body. When it comes to creating that ideal tight, toned hourglass figure, the back is a severely underrated key player. Not only that but there are several health benefits to a strong back. 

Building an Hourglass Shape

Aesthetically, building the lats is a great way to create an hourglass figure. Building a certain shape is all about playing with your body's proportions. Unfortunately, there's only so much you can do to shrink your waist. Some people, genetically, have shorter, blockier torsos. You can do cardio and stick to bodyweight core movements, but it will only take you so far. 

Building your lats will widen the upper body to make the waist look even smaller! Working your back helps you to create that upper body "V" shape that can create the illusion of curves on a woman who might naturally not have...

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The REAL Way to Get Rid of Belly Fat

workouts Jun 01, 2019

There are a lot of misconceptions around what it takes to ditch the belly fat for good! Let's be real here... I am SO not into all of the silly marketing gimmicks claiming to burn fat fast if you just drink this tea, eat these very special magical foods, wrap this squeem around your waist and wait for some witchcraft to happen.

It's not real. It's not effective. And it keeps you from finally reaching that hot fire flame flat tummy that I SO badly want for you! 

So here's the REAL, no BS lowdown on what it takes to ditch the belly fat. I promise, the process can actually be FUN! No, really, I promise. Let's break down what it actually takes to burn the belly fat and your game plan moving forward. 

1) A Calorie Deficit Using a Realistic, Sustainable Dieting Strategy

So many articles advertise "Exercises for a Flat Tummy." You can't spot reduce areas of excess fat. Your total body fat level has to come down to burn away the muffin top. ...

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The Keys to Your Ultimate Weight Loss Program

Uncategorized May 30, 2019

 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...

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Why You Need a Health Coach & How to Find (a Good) One

Uncategorized May 25, 2019

First of all, let's go over what exactly a health coach DOES.

Online health coaching has become increasingly more popular. It provides a client with an easy to follow training and nutrition plan that is tailored to their distinct goals, body, age, likes, dislikes, schedule, etc.

You do your training and follow your nutrition recommendations and check in with your coach via phone call/text/email once per week (at least) to go over how you did and make plan adjustments. 

So, what are the benefits of this:

1. Your plan is specifically made FOR YOU.

Your plan caters to your needs as an individual. Every person has a different metabolism. That's why, if you've tried a cookie cutter diet plan you found on the internet, you might not lose weight on that. It's not tailored to YOUR metabolism and YOUR training schedule. 

One person might lose 2 lb a week eating 1500 calories each day while another might gain .5 lb on that same diet. Someone who is training 5x a week...

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Arm Workout with Weights for Women

workouts May 24, 2019

Are you afraid to pick up the weights because you think you'll grow arm muscles like Arnold? I had this same fear once! You don't have to worry about looking manly or bulky from resistance training. Women simply don't have the hormones to develop muscle that way. 

What you WILL achieve from weight lifting is an all over, tighter, toned look. Many women don't realize that cardio will make your body smaller, but it WON'T change your overall shape. If you want to develop firm, feminine curves, you NEED resistance training!

In this article, I will walk you through a 30 minute workout for your biceps, triceps, and shoulders so you can say good bye to upper body flab and hello to sculpted, beautiful tank top arms. 

The group of exercises labeled "A" is a Giant Set. This is a group of 4 or more exercises performed one after the other without rest. This means you will perform ALL of the first four exercises, labeled "A", THEN take a break of 20-60 seconds and then...

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30 Minute Full Body Dumbbell Workout for Women

workouts May 20, 2019

Maybe you don't have time to get to the gym today. Maybe you just don't feel like battling the crowds or waiting for machines or traveling to and from. The beauty of a dumbbell workout is you can do it anywhere! If you feel like working out from home today, go for it!

If you're already at the gym but all of the machines are taken, don't even sweat it. This routine will help you work your entire body with just a pair of dumbbells in 30 minutes.

There is a pin-able version of this workout at the bottom of the article. Enjoy!

1. Back Exercise: Standing 2 Arm Bent Over Row

1. Bend slightly at your knees and push your hips back, keeping your back flat and your core tight.

2. With a dumbbell in each hand with an overhand grip, lift the dumbbells until your upper arms are parallel to the floor. 

3. Pause and slowly return to the starting position.

2. Quads Exercise: Dumbbell Lunges 

1. Holding dumbbells in each hand, stand with your feet shoulder width apart, your...

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How to Stay Motivated Towards Health and Fitness Goals

Uncategorized May 17, 2019

1. Start small

Slow and steady definitely wins this race. Weight loss and a healthy lifestyle are long term changes that require consistency and discipline more than anything else. 

Before you launch into a 6 day/week training program, consider how much time you think you could realistically commit EVERY WEEK towards an exercise program.

The sessions don’t need to be long. An intense 30 minute sweat session is enough to get your heart rate up and those calories burning. 

When you’re just getting started, think about what you KNOW you could stick to for the next 4 weeks, 8 weeks, or 16 weeks. Start there. Once you’ve stuck to this commitment for a couple weeks, you’ll gain momentum and the confidence to add more training sessions!

It’s more encouraging to start with a goal that challenges you but doesn’t seem so far out of reach that you’ll give up before giving it a chance. 

2. Spice it up by varying your...

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