Emmy FIT

Top Training Tip ⬇️💪🏽

If you're doing more than 6 exercises per training session, you're probably not training with enough intensity per rep and set!

Get yourself a proper training program, focus on doing 4-6 exercises per gym session, correct your form, progressively overload and watch the results happen ✨

How to get a ‘flat stomach’? 👇🏼

Something I hear all the time amongst women I speak to, they want to reduce the fat on their stomach!

I’m going to explain how simple it is to achieve, but because it’s simple doesn’t mean it’s EASY!

Getting a flat stomach involves 2️⃣ components:

👉🏼 reducing body fat
👉🏼 toning the muscles in your abs

1️⃣ To reduce body fat you need to eat in a calorie deficit, you can use the FREE calculator in my bio, I suggest eating lots of protein and tracking your calories consistently for 12 weeks.

You can speed up losing weight by adding in cardio, so maybe add an hours walk into your day or 30 minutes running.

2️⃣ To build your abs (because they don’t just exist under fat), you must perform exercises that will engage your core.

Committing to a proper strength training program and incorporating the following ab exercises at the end of your session will do this, for example: hanging leg raises, cable crunches, weighted crunches, hanging knee tucks, weighted Russian twists, plank!

The part most people don’t find easy is committing to the above, they do it for 2 weeks and don’t see significant enough results so they quit, but I promise if you COMMIT to this for 12 weeks, you will see a different person in the mirror 🪞💕

Hope this helps! Let me know if you have anymore questions 👇🏼💗

Ladies 📣…

Muscle doesn't just "exist" under that layer of fat.

You have to ADD it first.

The body that you reveal in fat loss will be the body you built when NOT in fat loss.

If you never built anything, you'll have nothing but a skinnier version of the heavier you.

Wearing 🦈

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Jan ‘22 ➡️ Apr ‘23 ~ things I did to grow my glutes in a year ⬇️

1 - stick to a proper training program, I stopped chopping and changing my workouts week on week.

Yes, some people find that boring but it leverages results, sooo 🤷🏻‍♀️

2 - ate in a slight calorie surplus

3 - stuck to the same big compound movements (squats, deadlifts, hip thrusts etc) and increased weight or reps consistently

4 - trained lower body only twice a week

5 - cut down on cardio, circa 6k steps a day

Hope this helps 💗

CALORIES IN YOUR EASTER EGG 🐣👉🏼 read caption 👇

Easter used to be a really triggering time for me, I love spring, I love chocolate, I love the 4 days off work… but it was always looming with the dread of being surrounded by food!!

Easter meant that there would be so much chocolate in the house, plus the big Easter meal with family and whatever else ended up being planned over the 4 day weekend.

I felt as though most ‘normal ‘ people would look forward to all of these things but for me the anxiety of being surrounded by so much food and foods that I had forbidden myself was too much. I hated it! I’d tell EVERYONE not to buy me an Easter egg, then be annoyed at people if they did… (not normal 👀)

I’d try to refrain from eating any of the chocolate or Easter goodness but it would just lead to a HUGE BINGE! I’d eat so much chocolate in the space of 2-3 hours, along with whatever else I could find, hot cross buns, left overs from the meal, I’d eat so much it would make me sick, I’d then just lie in pain with a swollen bloated stomach and promise myself that would be the LAST TIME!

Ffw a few years, I am so past that awful stage in life, I’m very aware of what I’m consuming, and really comfortable around all foods (which is a place I honestly never thought I’d get too!). It’s important for me now to face up to how many calories are in the foods I’m eating, it’s not something I run from or can’t bear to look at anymore!

I’ve been snacking on bits of Easter egg all week, but I keep it to small portions because, this allows me to not feel deprived which then lead me to bingeing!

So whilst you may not be on a diet this Easter, it’s still good to be aware of what you’re consuming, have some Easter egg, have a hot cross bun, or work it into your calories if you’re on a diet!

But most of all, enjoy yourself, enjoy the rest, and time with family/friends 💛

A few things I wish a PT told me before I started👇😝

1️⃣ Eat enough PROTEIN! This was a HUGE transformation for me... you won't look ‘toned’ without eating the right amount of protein 🍗

2️⃣ Progressive overload is actually KEY... don't half ass your workouts!

3️⃣ You need to eat a lot to see muscle growth! Stop under eating and fuel your body in the correct way... get a professional to help you if you need to 🥑

4️⃣ CARDIO isn't going to help you build muscle (it helps with your fitness levels & is good for the heart). So you should do it 💪🏽

5️⃣ Consistency & patience are KEY to success! 🔑

6️⃣ Have a proper workout plan… by failing to plan, you’re planning to fail! I have so many amazing workout routines on my page (there’s no excuse!!)

Hope this helps 💕 wearing

How I grew my glutes? (read below ⬇️)

One of the most important things I did to achieve these changes in my glutes is 👇

PERSEVERANCE - this will SET YOU APART FROM THE REST!

There’s 3 years between these pictures, and I’ve still a way to go with my physique and what I want to achieve.

But would I have achieved this if I hadn’t have persevered? No!

Would I have achieved this if I’d have done a 6 week ‘Glute Plan’ - NO

Would I have achieved this if I’d have given up when weights felt ‘too heavy’ - Noooo!!

Would I have achieved this if I didn’t turn upto the gym on the days I felt tired, couldn’t be arsed or was just too busy! - absolutely fekkin NOT!

Our mind will always fail us before our body does, fitness is about COMMITTING to yourself and you must PERSEVERE!

Happy lifting 💕💪🏽

A reminder ~ MUSCLE DOES NOT WEIGH MORE THAN FAT 👇

Muscle takes up LESS ROOM than fat does.

That’s why you can lose fat, and gain muscle and NOT SEE A CHANGE ON THE SCALE but physically get/look smaller 👙

Its often what you mean when you say you want to loom ‘toned’, this is called body recomposition!



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Workouts are better when you match your gym ~ 🤎

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How to look 42.9% better? 👉🏼



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Which is HARDER?! Nutrition or training? ⬇️

While nutrition & training are both important, l'd argue that nutrition is much more difficult simply because it requires you to make MORE DAILY DECISIONS ⏰

It's not too HARD to get up and go the gym 3/4 times a week.

But its much harder for us to control our food consumption 3,4,5 times PER DAY‼️

Add in chasing round after your kids, work stress, sh*t nights sleep, this all leads to poor decisions.

You end up under eating earlier and over eating later, having a drink to relax, ordering a take out, or just simply thinking F it and eating whatever you want 🤦🏻‍♀️

IMPROVE YOUR BEHAVIOUR BY TRYING THIS ➡️ When I was overcoming my binge eating disorder I started taking 10 seconds before I ate to ask my future self ‘am I going to feel good about eating this later or even tomorrow’, if the answer is yes… go ahead. If the answer is no… moderate your decision!

I now do this just generally in my head for most things, if I know it’s not going to make myself feel good, then why do it⁉️

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Just a reminder that your ‘lightest weight’ won’t be your happiest weight 💖

On the left ⏮️
• stressed
• unable to sleep
• thinking about food 24:7
• avoiding all social stuff so that I didn’t have to be forced to eat or drink
• focusing on getting to ‘40kg’ because then I’d be 🙃

On the right ⏭️
• sometimes still stressed because that’s life 😂
• other day I forgot to have breakfast and I was like omfg I’ve come so far that I literally forget about food now! When I say it was on my mind 24:7… I mean first thought in the am and keeping me up at night!!!
• back to being a social butterfly 🦋 and not avoiding people
• don’t care about scale weight, just focused on looking strong and healthy 💪🏽

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