It’s my first few weeks back to the ‘real’ gym (yes I own a gym and have a gym membership elsewhere 😂) and man does it feel good to get a little time out for myself where I can plug in my headphones and do my thing. The thing that inspired me to get on stage and eventually inspire others by helping them reach their own goals by opening Emerge. As a fitness professional it is hard for me to not notice others in the gym and what they are doing— I mean that in a completely non judgmental way but rather in a want to help and spread education to prevent injury and help people get the most out of their workouts! I’m not the type of trainer to go and give unsolicited advice but I do love when people stop and ask me questions when they see me working out. With that being said there are two main things I see that inhibit the full benefit of the particular excersice being performed.
#1: Not enough sets/reps. To properly break down the muscle aim for 3-4 sets of 10-15 repetitions for each exercise. Skipping from machine to machine doing one set won’t properly break down the muscle tissues to be able to recover and build lean muscle.
#2: Full extension/squeeze. One of the best examples of this is tricep extension. The photo on the left is not completing the movement to full range. This shortens the muscle and doesn’t activate the tricep efficiently. The photo on the right shows full range with pause and squeeze at the bottom. This principle can also be applied to most back exercises as well. Make sure to really reach with a slow and controlled movement and squeeze. Don’t short yourself full benefits and ultimately results. I am currently taking a limited amount of new clients- PM me for details! #emergefitness #everettpersonaltrainer #fitness #fitmom #properform #muscle #fitgirls #fitfam #bodybuilding
As a post baby goal and a client motivator I signed up for my 1st 10k race. Now let me get real with you— I HATE running. Always have. Even in my competing days I never ran. I would choose any type of cardio over running. What I’ve come to realize is that we will never accomplish anything unless we step out of the box and do something we feel uncomfortable doing. Do I enjoy running now? NOPE 😂but you know what I do enjoy? feeling stronger, goal crushing and seeing myself improve every time. (I have a really bad habit of hitting the stop button on accident hence the two pictures!) #emergefitness #fitmom #running #fitnessjourney #running #10ktraining
It's no surprise that us PNW folk don't see much sun in the fall & winter seasons. Most people overlook the importance of vitamin D. Vitamin D can cause such illnesses as fatigue, depression, skeletal diseases, metabolic disorders, cancer, cardiovascular disease, autoimmune diseases, infections, and cognitive disorders.
The Institute of Medicine recommends a minimum daily allowance of 600 IU of vitamin D per day and 800 IU per day for people over age 70. People living in the PNW are advised to take 1,000 to 1,500 IU daily due to our limited exposure to the sun compared with other areas of the country, particularly during winter.
By supplementing & eating vitamin D rich foods such as salmon, tuna, & eggs we can prevent seasonal effective disorder (SAD) that many of us feel in those gloomy winter months!
Sunday marks 4 weeks since Jason and I welcomed our baby girl! We are so in love and are adjusting well to our now family of 5! Sunday also marks 2 weeks until I will be cleared for working out.
Let me get real here for a moment. I am excited to get back in the gym and get active after being a sloth the 2nd half of my pregnancy but I am also fearful! Starting off this pregnancy 'fit' absolutely helped me to maintain balance through out it. I was able to keep my weight gain to 15lbs and lost all 15 within 1 week. However, because I had so much lean muscle mass prior to pregnancy and also was not lifting weights like I was I know I also am up against a lot of muscle loss. I titled this blog post what I did because that is basically what I am doing. Starting from square one. I spent years eating and working out with competing in mind. Packing on as much muscle as I could to be able to stand up on a stage and compete with other women. As much of an awesome experience that was, and the years I spent doing it were some of the most pivotal moments in my life, it was never my long term goal. That's the amazing thing about goals, they are ever changing.
So what now? My body doesn't look the same, my fitness level is not the same and my motivation level is not the same. I spent almost 8 years in competition mode of some sort competing in 5 figure bodybuilding competitions, running 5k's and being active with my Husband and kids. I need to be realistic in the new goals I set for myself. I am now a Mom of 3 kids. 11, 8 and 4 weeks. I am also a business owner and train & coach clients. My time is stretched thin as it is so it's important for me to make small, obtainable goals in order for me to stay motivated and continue on the path of my long term one. This is not just advice for new Moms, its my advice for anyone starting a new long goals.
I already know that the minute I am cleared by my doctor to resume activity I am going to pick up a weight and be discouraged by how heavy it feels. I also know that by being mentally prepared for this is what is going to push me past that discouragement and switch my brain response from feeling negative to feeling empowered knowing I have something to work for and towards.
A Harvard study showed that you are 90% more likely to accomplish a goal if you write it down. I thought in order to inspire others to set some goals I would share mine with you. Keep in mind these are my realistic, obtainable, short term post-pregnancy goals based on my ultimate goal which I will share in a later post!
In the next 30 days I WILL:
1. Complete 30 minutes of weight bearing physical activity 3x a week.
2. Complete 2, 3-5 mile runs weekly.
3. Consume 1800-2000 of clean calories 6 days a week. (I am currently breastfeeding so I have to increase my normal caloric intake to account of that.)
4. Try 3 different new workout programs in the area to support local businesses. ( Orangetheory, Cycling & Piyo)
I encourage you to set short term goals and share them with an accountability partner. Don't give up on yourself if you have started a goal and failed to achieve it in the past. Anything worth having is hard, but it's not impossible!
If you are interested in goal setting, nutrition consultation or workout regimes I am currently accepting new clients. Email firstname.lastname@example.org for more information,
As many of you know, we are about 2 months away from welcoming a very big surprise to the Emerge family... baby girl Phillips! To say finding out we were pregnant was a shock is an understatement but we are so excited and feel so blessed to have this little person become part of our team With all that being said, the struggles of pregnancy have not come easily. My fitness journey did not come until after my 2nd baby, 8 years ago. I had always told myself "if I were to ever get pregnant again I would continue my fitness journey as I did when I was not pregnant, eat healthy and get to the gym every day." Ha! What a joke that was! What I failed to realize was that for the most part you lose a lot of control over what your body does while you are pregnant despite your best intentions. From finding out we were pregnant (around 5 weeks) up until week 13 I had never ending nausea. I actually lost 5lbs in the first trimester. Even walking on the treadmill made me feel the need to go racing for the restroom. My diet consisted of whole wheat toast, applesauce, apple slices and cheddar cheese. That was basically all I ate for 2 months straight. The sight of my normal foods (chicken, lean beef, rice, veggies ect) was enough to send me over the edge. I felt defeated and ashamed that what I had hoped to accomplish was hopeless.
Around week 14 my nausea subsided and for the most part, I felt great! I was able to workout 1-3 times per week depending on the week and how many hours I had been standing daily. I have had a history of pre-term labor and preclamsia so I do have to be mindful of my daily activity levels in order to try and prevent any re-occurrence of those two complications happening. My diet had expanded to some greens, chicken & turkey, whole grains and low sugar fruits.
As many of you Mama's out there know, with pregnancy you get used to one thing and bam! It all changes again! I hit 27 weeks and felt like I had hit a wall. My hips and back were aching, muscle cramps & fatigue set it. We are sitting currently at 30 weeks and I am lucky to make it through the day without an ice pack, heat pack or some Tylenol! My visits to the gym are much less frequent. My diet is still *okay* although it is not what I want it to be. I have gained a total of 11lbs since my pre pregnancy weight which I am very happy about but also could go hand in hand with some muscle loss.
As I near the end of this pregnancy I am so excited to be able to document my fitness journey with all of you and inspire other women to be able to do the same thing! I have accomplished a lot in my fitness career but growing a human (well 3!) has been the most rewarding. I will continue to blog about the remainder of my pregnancy, birth, immediate postpartum and my plan for getting back to pre-pregnancy shape and any plans for a return back to the stage.
One major reason people decide to forego any personal training or even explore it is because of the cost. I will be honest-- yes. It's expensive. At what cost though is your health worth?
The average American spends $232 a month eating outside the home. AMERICAN. Not plural. This meals for a family of 4 you are spending almost $1000 a month on eating out!
A typical dinner in our household consists of a lean protein, a veggie and a complex carbohydrate. An example would be grilled chicken breast, roasted broccoli or green beans and sweet potato, rice or whole wheat/brown rice pasta. I buy in bulk and prepare large dinners like this a week to provide meals for the remainder of the week for Jason and I to take for lunches. Each meal breaks down to approximately $2.
Our personal training sessions cost anywhere from $12.50 for a small group to $60 for a one on one session. This includes a full nutrition plan as well as overall health and wellness coaching. You may think that coming to personal training once a week is not beneficial but in actuality it increases motivation, sets a goal for the week and keeps you accountable to your trainer each time you see them. This is a great options for those on a tight budget.
As always, we offer a complimentary consultation and 30 minute workout to all new clientele. You are not going to feel pressured. We aren't going to try and bargain with you or make you feel like you are trapped. We love what we do and we hope that by giving us a chance to share our passion with you, you will see the benefits in starting and maintaining a healthy lifestyle!
We have been asked when we will be offering early morning classes for those of you who are looking to get a pre-work workout in. I am happy to announce starting in October we will be offering 5:30am classes on Tuesday and Friday mornings! Taking RSVP's now as we know these classes will fill quickly! Comment below or email email@example.com so reserve a space!
As we quickly approach our 5 year anniversary here at Emerge, I reflect back on why I decided to devote my life to helping others with weight loss and nutrition goals. Basically it came down to this: "If I can do it, then honestly anyone can." Sounds silly and simple enough right? Let me explain. I have never been an active person. I did not play any sports nor could I even kick a ball without the possibility of missing it completely and falling right on my behind. After having my second child in 2009 I looked in the mirror and did what most women do-- I picked myself apart. I knew that I didn't like what I saw and I decided it was time to do something about it even if I didn't really know what that meant. I started doing some simple cardio on the machines at the gym & watching what I ate. I was losing weight but still wasn't really getting the results I wanted. As part of my membership sign up I was given 3 personal training sessions. During these sessions I used my time to ask questions on proper form, technique and how to use the equipment. I am a pretty quick learner so I took this information and the skills given to me and started to do resistance training. The changes in my body were almost instant. That 'loose' feeling I had was becoming a distant memory as I noticed the tone in my arms & legs and even booty and I felt amazing. I was in the best shape of my life after 2 kids and 25 years of life! Flash forward a year and I was stepping on stage for the first time in a figure bodybuilding competition. My point in all of this is that if someone like myself can do it than I knew I could provide the tools to someone else who didn't think they could either. You know that feeling you get when you learn something or hear some great news and want to share it with someone? That is basically how I feel everyday doing what I do. I take my knowledge and excitement about fitness and nutrition and I get to share it with my clients!
I have worked with a lot of people and the most common thing I notice with clients that really struggle with weight and food is this: "I am not enough." Not good enough, not worth enough, not strong enough. Not enough time. I 100% believe that this is something we tell ourselves to sabotage ourselves in fear of failure. I have had many successes and many failures in this life but when I finally realized that If I don't focus on myself than how can I be anything to anyone else. At the end of the day even if I failed, at least I tried. Not trying, in my eyes, is so much worse than failure. Life is so short and I don't ever want to look back and wish I would have done something I know I probably could have just because at the time I was scared. Fear can be a very powerful tool in success! Fear drives us in many different ways but if you can harness that fear and use it for your benefit you would be amazed at what you are capable of!
Moral of the story: Hey! You are worth it! You are worth the time, the money, the sweat and even maybe the tears because I promise you. You wont regret trying.
Creatine is a widely known supplement in the fitness industry. Most people know that it aids in muscle growth but do you know why or how it can benefit you?
What is Creatine?
It’s a combination of amino acids produced by the liver, kidney, and pancreas. Creatine is not a steroid—it’s naturally found in muscle and in red meat and fish, though at far lower levels than in the powder form sold on bodybuilding websites and at your local supplement store
How does it work? Creatine reduces fatigue by transporting extra energy into your cells,
If you have more creatine phosphate—which you do if you take a creatine supplement—you can work out longer and do sets of, say, eight reps instead of six. Over weeks and months, that added workload allows you to add lean muscle mass, lift heavier weights, and become stronger.
But should you worry about side effects? Does creatine cause you to lose weight when you stop it, or does it hurt your kidneys, like you may have heard? Here are the key myths and facts you need to know.
Creatine causes weight gain. Fact. (But that’s kind of the point.) It pulls H2O into your muscles, which causes water-weight gain and makes muscles look bigger initially. (You don’t actually gain muscle fibers until you work out.) No two people will have the same results. Weight gain of about 0.8 to 2.9 percent of body weight in the first few days of creatine supplementation occurs in about two-thirds of users. What can you expect after the water weight gain? In a study of 20-year-olds taking creatine and doing weight training they found some gained two pounds of muscle but one even gained 17 pounds of it—with the same amount of supplement and the same training.
Creatine doesn’t work well for everyone. True. “One major factor with creatine is that some people have high levels in muscle naturally,” says Tarnopolsky. Meat and fish eaters are less likely to respond than vegans, who have low levels in their diet. Your muscle makeup matters, too. Most people have about 50 percent fast-twitch fibers (responsible for sprinting and jumping) and 50 percent slow-twitch fibers (responsible for endurance exercise), says Peter Adhihetty, Ph.D., assistant professor in the department of applied physiology and kinesiology at the University of Florida in Gainesville. Those guys should respond well. But people with 70 percent fast-twitch and 30 percent slow-twitch muscle will see even more results, he says.
Creatine makes you look softer. True. There’s a reason bodybuilders stop using creatine a month or so before a competition. As the creatine hydrates itself, it causes water to flow into the muscle. That extra water may increase the volume of the muscles, but it also makes them look mushy rather than defined.
Creatine users will lose muscle when they stop taking the supplement. Myth. Your muscles may look smaller because creatine adds water volume. “The real question is, ‘Will you maintain your strength and muscle mass, dry muscle mass, when you discontinue the use of creatine?' The answer to that is absolutely yes. Once you have built the muscle, as long as you continue to lift, you will maintain it.
So, you want to take creatine? Here’s how.
The first week you go on creatine, some experts recommend a “loading phase” of 20 grams a day for five to seven days. Afterward, go to 5 grams per day.
See your doctor first if you have high blood pressure or diabetes, if you regularly take any prescription meds or non-steroidal anti-inflammatory drugs like ibuprofen (which can tax the kidneys), if you’re over age 40 (since kidney function slowly declines after age 30), or if you have a history of kidney or liver disease.
credit: Mens Health Magazine
Setting small goals for yourself can be a very powerful tool for reaching your long term goals. Even as a gym owner, nutrition coach and personal trainer I set weekly goals for myself to help me improve my health, fitness level and who are we kidding-- what I will look like in a swimsuit this summer! 😜 more than that it keeps me accountable to
The most important person in all of my goals-- myself!!
A girlfriend and I made goals this week of doing a total of 3 hours of cardio (split up however we want) and 200 push-ups among other small personal goals. Think of things that will keep you motivated so Sunday you can be proud of what you've accomplished and ready to tackle the next weeks!