Marina

LEFT: I was under - eating, which lead to binge eating. Exercise was inconsistent and I was always tired. 

In July, I stumbled upon @emilycramerfitness blog and reached out to her. We connected and she began coaching me. She created a training and nutrition plan tailored to my goals. No restrictive or crash diets! Emily encouraged me every step of the way. Most importantly, she helped me create long-lasting healthy habits.

RIGHT: I exercise 4x/week. I eat 5 meals/day. I have lots of energy and am no longer tired (unless I stay up past my bedtime.) I lost 18 lbs and 16.5 inches across my whole body. Mentally & physically I feel wonderful! Here's to lifting heavier & getting stronger in 2023!

Kim

"The body I’ve always envisioned for myself wanting….it’s a real thing - like it’s HERE! Craziness to me! I was just using the bathroom at the gym and I lifted my shirt up and I just stared at myself. It’s crazy how my body has changed! I still cant believe it! My legs and stomach…🤯 My sister said the same thing you did, 'believe it' when I told her I couldn’t believe it."

Adele

"Biggest wins would be 

1. Seeing muscle in my arms and more recently my legs. 

2. Seeing my stomach start to slim down/tone up 

3. Wanting to work out 

4. Being aware of protein intake and working towards eating foods with more protein in them. 

This was only the start but a very good start that gave me the confidence to see I can make a change in my body by being consistent. I want to get more toned and stronger in the future."

Ericka

"I am so in love with this program and I ran my fastest mile this week...In the past I've wasted a ton of money on training programs because I just didn't "feel it." Now, I feel more dedicated than ever before and I don't feel bad if I miss a workout if I'm on vacation or traveling for the weekends. My mind automatically picks the turkey burger or blackened shrimp salad. So thank you... I'm so happy and thankful that I'm in the best shape I've been since 2017. Happy and healthier than ever before."

Ericka is down 9.5 pounds while slowly increasing her food over time. 

Sara

"I'm absolutely thrilled with my progress! I really can't thank you enough. This has been such a fun journey and I've loved working with you! I'm excited for another 12 weeks!...It's all because you're an awesome coach! I've tried to do this before but have never been this successful. I have always wanted my abs to show through and I'm kinda in shock because they are actually starting to look like abs!"

Sara lost 9.5 pounds and ended the 12 weeks just 70 calories below her Week 1 caloric intake! 

Jessica

"I am excited to continue with you! This program is the most attainable I’ve ever done. It feels like I can do life and not have to restrict myself from things!"

Jessica lost 18.5 inches total across all her measurements in 2 months. 

Candy

"Thank you! I could not have done this without you! I'm so grateful that I had the opportunity to learn from you... You've given me so much freedom back in my life and I want that for as many women as you can reach! Being able to be open and honest about my struggles is where a lot of my growth came from. You provided a safe and positive place for me to do that which is so special to me. This was way more than just a fitness program. You are more than welcome to share my story as well. This has been life changing."

Candy went from eating between 800-1200 calories to eating nearly 1600 calories. We focused on lifting heavy and with intention and giving her body more rest. We worked to improve her metabolism, fuel her body properly for her health, and add muscle to her frame.

Sam

"I agree there have been so many wins over the past 3 months! ... I think doing this program was super helpful because it helped prove to me that I could travel, be sick, change my job, etc. etc. and still be able to come back to "normal" and my routine without being completely thrown off kilter. I think I believed that I HAD to be on track 24/7 in order to see results but I was able to show myself that I could get back on track the very next day and I didn't have to go on a downward spiral just because I had one day of eating more or drinking more than normal. I kind of will miss tracking my food... I might make copies of the Excel sheets and keeping tracking for my own sake because it helps me stay mindful. Thank you so much for all of your help and guidance through every step of the way!" (Name changed for privacy) 

Emily

"I can not believe that 12 weeks has already went by- it has went really fast for sure! I have really enjoyed it so much! I can’t believe I have worked out 3 or 4 times a week for 12 weeks- I never thought I could do that! It has been so great to have success and know that I can do this going forward. I appreciate your help in getting me to that point... I appreciate all you have done to help me create healthy habits. I plan to continue doing all of them - I appreciate you giving me the confidence that I can do it!! I can work out and set nutrition goals and stick to them and you helped me see that!"

When I first spoke to Emily, she said that she would often stick to something for a few days and then give up. She never loved exercise. She would try weight workouts but get discouraged because she wasn't able to do it. Emily now trains 3-4x per week consistently and has lost 12.5 inches across her body measurements! 

Kettia

"I'm losing inches but gaining confidence! I was very surprised that I was losing weight because of increasing my calories and weight training. Best thing of all... I'm NOT HUNGRY!!! I've been starving before and was gaining weight. Running is actually enjoyable again too!"

Kettia is down 3.5 inches and has added 260 calories to her intake so far.

Ilona

"Thank you thank you thank you! I wouldn't have been able to do this without your guidance... I've tried doing this on my own before.. and I think what helps the most is the accountability. I've tried Beachbody, noom, and doing my own thing but nothing seemed personalized for me and there for me giving me real life responses... I feel much thinner and stronger and I fit into all my clothes... half the time [my fiancé] is like oh is that a new shirt? But I just have all these clothes that I never wore cause they felt tight. So your program has definitely been doing wonders for me."" 

Ilona is down 8 pounds and also learned to gauge progress by measures outside of the scale. 

Ashley

"You’re so motivating and helpful. Thank you for being a wonderful coach!... Really loving the programming and that it fits my schedule is helping so much! And seeing changes this week too. That keeps the motivation up! I love that maybe I can be a motivation to other moms who also work and live busy lives!"

Ashley came to me for help getting ready for her first bikini competition. Our goals were to get her lean while maintaining as much of her muscle mass as possible. We added muscle to her glutes, shoulders, hamstrings, and back while shrinking the quads and tightening the core to create the ideal bikini competitor shape. 

Would you believe this woman is a mom of 2 young children who leads a nursing unit? We were able to plan her competition workouts around her busy schedule with a mixture of gym AND home workouts. We also used high carb days to keep her energy up and her metabolism high during prep. 

Jackie

Jackie has been with me for 11 months and she has lost 25 pounds while building muscle. All while increasing her food intake from 1,050 calories a day to 1430 calories (a 380 calorie jump.) We are now continuing to increase her calories and improve her metabolism in preparation for another successful cutting phase/ more weight loss. 

Jackie often works 16 hour shifts. Using a flexible diet has allowed her to continue seeing huge results even with her busy schedule!

Lucie

"In January, I was super unsteady and couldn't even squat the bar without feeling like I was going to fall on my face. Today, I did 3 sets of 10 with the bar. I'm so thankful for this strength and knowledge and drive amid a really stressful month at work!"

Before Lucie signed on for 1:1 coaching, she was eating 1100 calories a day. Over the course of her program, Lucie's calories INCREASED by 800 calories while lowering her weight and improving her body composition. 

Michiko

"Thank you for lighting a fire under my bum. I am forced to be accountable for my actions and choices."

Michiko has been with me for 19 weeks so far and has lost 13 pounds. 

She went from struggling to hit the gym after feeling tired from a long day of work (I KNOW you've been there too) to showing up for herself EVERY DANG DAY no matter what.

Kimberli

"It has been an absolute pleasure working with you! I truly appreciate EVERYTHING!!!"

For years, Kimberli wasn't able to workout because of a serious knee injury. She joined the program to make her comeback from that injury. She has lost 4 inches off of her waist and has added 240 calories to her daily caloric intake... all while working full time and going to school for her Masters. 

Sarah

Sarah made strength gains, muscle gains, and achieved great fat loss within the 3 month program. She was able to progressively use heavier and heavier weights over time and, in just 6 weeks, she grew strong enough to squat with a barbell. We also added 280 calories to Sarah's daily intake and she lost 8.5 lb in the process. 

Monica

Monica was a busy student looking to make a serious body transformation. Before starting the program, Monica went through phases of extreme calorie restriction without seeing the results she wanted. 

During this program, her calories only dropped by 325 and included a high carb refeed day once a week.

Monica saw a drastic improvement in body composition without the crippling restrictions she was used to.