What do you look for when hiring someone to help you with your fitness goals?
There are a lot of home workouts, online programming, videos and blogs to guide you but the one thing that all of these usually have in common is a “one size fits all approach”. Different body types call for different nutrition & different workouts. This is also true for injuries. Workouts need to be adjusted and modifications made to build stability and minimize future injury and damage. Our biggest priority in what we specialize in is finding the right program to benefit your specific goals. If your goal is simply to lose weight we are going to focus on providing a nutrition plan to maximize lean muscle and burn fat that is customized to your weight/height and body composition. If your goal is to train and prepare for a run, spartan or other fitness competition then we are going to customize your workouts to functional movements, core stability, grip strength, cardiovascular conditioning and agility. Whatever your personal goal may be we can help guide you in a hands on and positive way. Not only that but once you leave the gym we are still available to you to answer questions, concerns or even to lend an ear to struggles, achievements and “hell yeah!’s” Not sure if we are a right fit? Come in and meet with us! There is no judgement and no hard feelings if we are not what you are looking for! Everyone has a different need and you have the right to interview us before trusting us. For more information on what our motto is, click on the “about us” tab to get to know a little about what we do and what our passion for fitness really is.
Holiday lights have come down, the tree and ornaments are packed away and family has left town. You have received some great blessings over the holidays... and most likely some unwanted pounds. New Years resolutions are looming in the distance but how do you get motivated to hit the ground running once the calendar hits 2018?
#1: Purge the JUNK!
All those leftover cookies, candies and carby foods need to go! Toss them or donate them to a family member. Your are much more inclined to eat them if they are within sight! Not only that but after eating large amounts of sugary and high carb foods your body will crave them until you get back on track. Get rid of the temptation by ridding your house of the diet destroyers!
#2: Get moving
Jumping back into the gym when you are already feeling sluggish can be a daunting task. Start with 20 minutes of light/brisk walking and work your way up to resistance training, classes or HITT training. We sometimes want to go full force again only to cause injury or burn out quickly.
#3: Prepare for success, or prepare to fail
Taking the time to prep your meals sets you up for nutrition success for the week. As you know, 80% of results come from what you put in your mouth. Don't let your hard work go to waste by failing to be prepared with your food. It's easy to grab something quick on the go when we forget to pack food which usually results in some unhealthy options and unwanted extra calories.
#4: Set your sight close
Setting long term goals can be overwhelming. Same with weight related goals eg: I want to weigh XX by July. Not only are those discouraging but they also are not reliable goals because your body composition changes as you put on more lean muscle! What 140lbs looked once wont look the same after building up some muscle tone and shedding off the unwanted fat! Instead choose a short term goal that is fitness related. For example: Choose a run, spartan race or other fitness challenge. Maybe a goal such as doing a pullup or 5, lifting your body weight on squats or bench press. All of these are so much more gratifying than a number on a scale. In all honestly-- by working to obtain those goals the scale will most likely reward you anyways!
#5: Ask for help
Do not be afraid to seek our guidance from a fitness professional! We are here to help, encourage and set you up for success! It's extremely common to *think* you know what you should be doing, but by getting some instruction you could increase your productivity. Work smarter, not harder is always our motto. There's no better way to get discouraged than to be hitting the gym everyday and not see the results you think your hard work should be getting you. It could be as easy as form, swapping out some foods that may not be working for your body type or incorporating some other form or cardio. This is our passion and we love to see our clients reach their goals!
Happy New Year from the Emerge team!
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 email@example.com 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 firstname.lastname@example.org 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.