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8 Things I Wish I Knew Before I Started Tracking Macros


I first came across the concept of tracking macros (also known as flexible dieting) at the end of my 2nd bikini competition prep. I was energetically drained from months of pounding skinless chicken breasts and egg whites. I’m not even exaggerating here… I ended my prep eating 11 oz of egg whites at breakfast… it was awful and, to be honest, I couldn’t hear the words ‘egg whites’ without feeling sick for a long time after. 

Anyway, the idea that I could actually eat foods I loved and reach my fitness goals really appealed to me. I felt like I needed more balance and less restrictions. I was tired of having to sprint past the bakery in the grocery store to avoid looking my cravings right in the face. 

When I finally took the leap and switched to flexible dieting, I achieved my best physique yet and I felt SO much better doing it. I found myself better able to manage cravings and enjoy life while reaching my physique...

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Full Day of Eating for Muscle Gain

nutrition Apr 30, 2020

Hey babe!

I want to take you through what a full day of eating looks like for me right now to build muscle. I am going to preface this post with this: your food intake is absolutely unique to you. Your calories and your macros (protein, carb, and fat intake) depends on your goals, age, weight, height, activity level, and dieting history. This is why pulling some arbitrary macros off of the internet or following a meal plan you found on Google leads to different results for different people. 

In general, a fat loss phase means you are going to be eating in a caloric deficit (eating less calories than you're burning.) A muscle building phase means you are going to be eating in a caloric surplus (eating more calories than you're burning.) 

Right now, I am in a muscle building season so the portion sizes you're going to see are for a caloric surplus for MY metabolism.

I eat the same foods year round but the amounts for...

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Why Meal Plans for Fat Loss are BS

nutrition Mar 18, 2020

Meal plans are absolute BS. There, I said it. They are a terrible dieting strategy in the long run and I do not advise using them to reach your fat loss goals. 

Before I explain, let me say this: What I am about to tell you is not just coming from internet research but from personal experience. I began my own fitness journey using a meal plan (to prepare for my first NPC bikini competition.) I switched to tracking macros soon after with much better results both physically and mentally/emotionally.

I am now a full time online health coach dedicated to helping women achieve healthy, sustainable body transformations using flexible dieting strategies and weight lifting. After seeing the incredible magnitude of their results using a strategy that required no elimination of their favorite foods, I am absolutely convinced the whole meal plan thing is BS. 

Here’s why it’s time to ditch the meal plans for good:

1. They’re not fun. 


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Macros 101: The Basics of Flexible Dieting for Beginners

nutrition Mar 17, 2020

As a beginner to tracking macros, I know the whole process can seem super complex. So let’s go ahead and break down the absolute basics of macros. 

Even if you don’t track them, everybody consumes macros. Macros, or macronutrients, are nutrients your body needs each day in order to have energy, stay healthy, and sustain normal daily processes. Macros are what provide your body with calories - your body’s unit of energy. So: Macros = Calories = Energy. 

The 3 macros we track are:

  • Protein
  • Carbs
  • Fats

They all serve a different purpose in your body, and all are extremely important. So what do they do?


Protein’s main purpose is to help you build and retain muscle tissue. If you have any goals related to building muscle or, as the girls like to say, getting “muscle tone” (which by the way, means you need to build muscle,) your protein intake is important! It’s the only macro that creates new muscle tissue. 


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The Ultimate Guide to Meal Prep for Beginners

diet nutrition Jan 01, 2020

If you dread the idea of spending hours at the grocery store and in the kitchen, crafting the perfect meals to meet your health and fitness goals, I TOTALLY get it. I am many things, but culinary enthusiast is not one of them. 

But if you've got health goals, meal prep is a fool proof way to stay on track.

When you're tired from a long day and have no intention of cooking, it is vital to have a healthy meal already prepped and ready to go ahead of time! Just reheat and eat! This way, you aren't tempted to hit up that takeout every night. 

Here's how to make the process as smooth and effective as possible:

1. Schedule Your Prep Time

Make meal prep a regularly scheduled appointment with yourself. I'm talkin' put it in your phone reminders so a little alarm goes off and tells you to drop everything and do it. Every week. 

Tell your hubby so you have the added accountability that this time is a non negotiable.

The more militant you are with...

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Why You Should Consider a Flexible Diet for Reaching Your Fitness Goals

nutrition Oct 31, 2019

Why You Can Trust Me On This

In case you’re new here, hi and welcome! My name is Emily. I am an online health coach, a group fitness instructor, and a national level bikini competitor. I have spent the last 6 years weight lifting, experimenting with different nutrition styles, and transforming my own body as well as others!

I’ve seen the results that come from different strategies. I understand the benefits and downfalls of different styles and what works best for people, not just physically, but also psychologically. 

That’s why I’m writing this post today. I feel like flexible dieting is one of those best kept secrets that people just NEED to know about! 

I started my own fitness journey with clean eating and I can tell you that the transition over to flexible dieting truly changed my life. It was easier to adhere to and fun!

I spent the first couple of weeks in fear that it wouldn’t work because it just seemed too good to be...

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4 Tips to Ensure You Always Hit Your Daily Protein Goal

nutrition Oct 29, 2019

Benefits of Protein in Your Diet

I find that protein is often the hardest macronutrient target for my clients (and for me!) to hit each day. However, it’s extremely important to get within 5 grams of your daily goal.

Your protein goal is there to help you develop the best possible body composition as you transform. It’s going to help you build muscle and recover properly.

Many of us know the power protein has in our muscle growth and repair. In addition to this, protein helps to develop and repair ALL tissues in the body.

Our body needs protein for pH balance, immune function, and to regulate hormones. Protein is also used in cell turnover - so think about when your skin cells regenerate for example. Replacement of old cells with new cells requires protein. 

Here are my top tips for hitting that protein goal every single day. 

1. Set Meal Goals 

Take your daily protein goal and divide it by however many meals you plan to eat each day or...

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What is the 80/20 Rule and Why Is It Important for Your Weight Loss?

nutrition Sep 27, 2019

You may or may not know that your weight loss is completely determined by calories consumed vs calories burned. The quality of your food has no direct effect on weight loss, but rather the quantity of food is what causes a swing in the scale. 

Unfortunately, this message is sometimes misconstrued by people who assume it means they can just eat pizza and ice cream all day. This is not the case. The quality of your food affects your energy levels and your overall health and well being so it is still extremely important to take into consideration. 

On the other hand, there are people who miss this message altogether and believe that the quality of their food is responsible for weight loss results. These individuals try to eliminate any and all “dirty” or processed foods from their diet in an attempt to achieve results. This is also the wrong approach.

These two faulty methods lead me to one very important principle for achieving your fitness goals: the...

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How to Repair Your Metabolism So You Can Keep Losing Weight

nutrition Sep 19, 2019

"I'm working out and eating healthy whole foods but I can't lose any more weight."

"I'm eating healthy and running a lot but nothing's happening." 

"No matter what I do the scale doesn't change. Maybe I just have bad genes." 

Do one of these sound like you?

If one of these statements resonates with you, I just want you to know, you’re not doing anything wrong! If you’ve been consistent with your diet and training and you know you’re in a calorie deficit, chances are your metabolism has just slowed down significantly from an extended period of dieting. 

This doesn’t mean you’ll never be able to lose more weight. And it doesn’t mean you’re stuck.

It does, however, mean you will need to put your weight loss goal aside temporarily to focus on rehabilitating your metabolism. Remember, weight loss is a gradual, nonlinear, and long term process. Slow and steady wins this race. 

That being said….


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The Importance of Protein for Your Weight Loss Goals


Protein is your magical secret weapon when it comes to weight loss. It is a key component that many people miss when they’re on a mission to lose weight.




There is a difference between fat loss and muscle loss and how each will make your body look. If you’ve ever heard someone use the term “skinny fat” this is what we’re talking about. Fat loss will make your body smaller but will not preserve a tight, firm looking physique. Muscle is what creates your body's ideal, toned shape.

Protein’s key role in your diet is to preserve your body’s muscle mass. When you’re losing weight, your body is prone to losing muscle in ADDITION to fat. 

If your protein intake is insufficient while you’re dieting down, you could be creating other issues for your body.

Your body uses protein for several other important purposes outside muscle preservation: it develops and repairs...

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