About Blog Free Gym Workouts Free Home Workouts Client Success Stories Contact APPLY FOR ONLINE PERSONAL TRAINING Login

10 Things I Wish I Knew When I Started My Fitness Journey

diet training May 16, 2019

For those of you that might not know me yet, hi! My name is Emily. I am a national level bikini competitor, online personal trainer, and group fitness instructor. My fitness journey started 5+ years ago and I can tell you the beginning stages (as always!) were packed with a lot of trial and error and growing pains.

Hopefully, I can save you some time by walking you through some of the questions you might be having right now and obstacles you may be facing as a newbie on the fitness journey!

Here's the 10 things I wish I knew when I got started:

1. You don't need to eliminate foods or entire food groups to reach your goals. 

Many people think they NEED to be eliminating carbs, lowering fats, cutting out gluten, eliminating sugar, etc etc to lose weight. I started my own journey with a diet of all "clean" foods. I later discovered this difficult, and unsustainable diet change was NOT necessary to see progress.

Calories are the only thing that determines weight...

Continue Reading...

5 Reasons Why You're Gaining Weight

Uncategorized May 15, 2019

It can be really discouraging when you’re working hard in the gym, sticking to your diet, and all of a sudden start seeing the scale go UP! What gives?! 

There are SO many variables involved in your training and diet so there could be any number of reasons you’re seeing the scale go up despite your best efforts. First and foremost, it’s important to realize that 1 to 2 pounds is likely nothing to worry about!

Such small fluctuations are likely not caused by any “mistake” made by you but rather your body’s response to slight fluctuations in certain day to day factors. 

Let’s go over a couple reasons you could be seeing the scale go up:

1. Water and sodium intake. 

Your body tries to maintain a balance between water and sodium. When one of the two is way out of wack, it looks for ways to restore the balance. If your body has too much water, it will increase urine output, for example.

The weight problem occurs,...

Continue Reading...

Body Positivity for Women: How to Love Your Body & End Comparisonitis

Uncategorized May 15, 2019

In the age of social media, we are constantly surrounded by flawlessly filtered images of beautiful people. It’s tough not to give in to the dreaded game of comparisonitis. “I wish my abs looked like hers!” “Why aren’t I that tiny?” “How is it so easy for HER to look like that?” 

It’s a totally normal reaction to the pressures we face today to look perfect but it’s absolutely possible to beat these unhealthy negative thoughts! Body positivity is SO important for your well being and quality of life! Here are some tips for ditching the negative self talk and comparison game once and for all. 

1. Take the focus off of aesthetics when it comes to your body and training. 

Choose to set goals around strength and performance in the gym. While the scale is one good indicator that things are moving in the right direction, it’s not the only indicator.

You can measure progress in so many ways,...

Continue Reading...

How to Stay Fit While Traveling

Uncategorized Feb 02, 2019

One of the questions I am asked most often is how to maintain progress with a health and fitness routine while traveling. Let’s face it, life happens and you can’t live your whole life counting calories and being perfectly militant about your training regimen. 

One of the most important values I preach to my clients is finding balance in their lives. Life is not lived in the gym or weighing everything you eat or missing out on memories because of your fitness goals. 

That being said, you can absolutely MAINTAIN the progress that you’ve made while enjoying a vacation/work trip/ whatever it may be. Here are some trips and tricks for maintaining your progress away from home:

1. Before every meal drink a glass of water. 

There are a couple reasons this is important.

First off, many times when we think we’re hungry, we’re actually just dehydrated. Chugging some H20 before you eat ensures you’re eliminating the chance of...

Continue Reading...

Better Butt Workout : How to Build Your Best Butt Ever

Uncategorized Jan 18, 2019

What girl on this planet doesn’t want glutes that salute?! 

Building killer glutes is a lot easier than you might think! No matter what your genetics are, it is possible for you to build yourself some feminine curves if you're consistent and intentional with your training. In this article, I’m going to take you through some of my FAVORITE movements and strategies for building a bangin’ booty! 

Vary your rep ranges

Your body adapts to rep ranges before it adapts to the exercise itself. Make sure to keep your body guessing by experimenting with different rep ranges.

Different ranges also come with different benefits to your physique:

1-8 reps is generally strength based training. When performing movements in this rep range, you should be lifting HEAVY. Heavy lifting helps you to build muscle size.

8-15 reps is your hypertrophy range. In this range, your focus is on building muscle and also a bit of muscular endurance (fat burn.) You're...

Continue Reading...

6 Tips for Balancing Career & Health

Uncategorized Jan 17, 2019

Maintaining the balance between a healthy lifestyle and successful career is HARD. It often feels like a juggling act to eat properly and exercise when you’re dedicating so much of your time to climbing the corporate ladder.

But I am here to tell you that you DO NOT have to give up one for the other. It is absolutely possible to maintain your health while totally ROCKING your career. 

Before becoming a full time online health coach, I was a young logistics professional with an EXTREMELY time consuming career. My role required me to be on call 24/7, which meant my hours were ALL over the place ALL THE TIME. Some days I was finished working at 3 pm. Other days I was up at 3 AM. In the midst of all of the craziness, I was also sticking to a very consistent training schedule and still managed to compete in a bikini competition amidst all the madness. I can’t pretend it was easy. But it’s absolutely POSSIBLE.

If you’re truly ready to make a...

Continue Reading...

Common Fitness Myths & the Truth About Effective Weight Loss

Uncategorized Jan 15, 2019

Myth: Keto is the best way to lose weight


There is actually NO one strategy that is more effective for losing weight than another. If the diet you’re on has you burning more calories than you’re consuming (a caloric deficit), you will lose weight. 

Many women start keto because they see fast weight loss in the beginning. However, the extra weight loss at the start of the diet is actually water weight. The weight loss will slow down after that and then your ability to stick to the diet truly depends on whether or not you actually enjoy keto. 


If you like carbs, I highly suggest trying another strategy. Keto only works if you're intending to STAY on keto.

When it comes to dieting, the best strategy is simply the one that

  1. Puts you in a caloric deficit
  2. Fits your lifestyle best

Pursue the strategy that feels the easiest for you to commit to. If you like carbs, eat them. If you don’t like eating breakfast, maybe try intermittent...

Continue Reading...

Bikini Competition Prep: What Happens Post Show

bikini competitions Jan 10, 2019

What happens between competition preps is often a total mystery to non competitors. I think this mainly stems from competitors coming out of shows and falling off the map! Often times, the prep journey is shared on social platforms but the offseason is not due to insecurity around the weight gain that follows time on the stage. 

However, if prep is done correctly, there shouldn’t be a drastic rebound but instead a gradual period of weight gain associated with muscle growth and heavy lifting. If the work continues into offseason, your next bikini competition prep should actually go much smoother and more effectively!

The Truth About Offseason 

The truth is… offseason matters. Bodybuilding is not a seasonal sport! It’s year round. To truly be successful, the work does not end because you hopped on stage. If anything, the work has truly just begun. 

The true process of competing is meant to be:

  • Offseason is for building....
Continue Reading...

How to Increase Your Training Intensity to Break Through Plateaus

Uncategorized Jan 08, 2019

Have you been exercising consistently but still struggling to see results? Maybe you started seeing the scale drop and your muscles grow but then the progress came to a stop?

In order to continue seeing progress, you have to change some of the variables in your training. You see, your body is smart and adjusts to the same work load each and every time. This process is called progressive overload, and it's vital to preventing and overcoming training plateaus. 

There are so many creative ways to challenge yourself with your training. We’ll go over a few here:

Add weight.

Of course, this is probably the most obvious one but if you are able to increase the weight you’re using for the movement, this should be your next move for a new challenge! I tell my clients that for whatever prescribed number of reps I give them, they should pick a weight that they can successfully complete the reps and potentially two additional reps if they HAD to but no more...

Continue Reading...

Why Your Weight Loss has Stalled and How to Fix It

diet Sep 25, 2018

We have all been there. You're finally taking the weight off. You've been sticking to your diet, you're getting your workouts in, and the pounds are coming off! You're excited and you're on a roll. And then all of a sudden, the scale. won't. move. 

You're not losing any more weight no matter what you do! You're frustrated, you're hungry, and you're over it. 

Did I just read your mind? 

If you're going through this right now OR if you've been through this before and ended up giving up on the process altogether, this blog post is for you. The majority of my coaching clients come to me with your exact problem, and we are about to break it down and give you the solution once and for all. 

Here is What's Happening to Your Body

You could be doing everything right with your diet and training - you could be sticking to your calories perfectly and training hard and still see your weight plateau. Throughout a dieting phase, your body goes through a process...

Continue Reading...

50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.