flex friday: EUROPA 2016.

first off, let me say that my wifi is being a brat and taking FOREVER to upload the vlog. i apologize on behalf of my internet.
regardless of my wifi connection, i am so so excited to share this vlog with y’all this week.
if you didn’t know, i, along with a few friends, went to the dallas europa games and expo last weekend! now if you aren’t crazy about the whole fitness world, you’re probably wondering why this was such an exciting thing for me.
well besides all the free supplement samples, protein snacks, and energy drinks and crazy good deals on products, you also get the chance to meet people in the fitness industry!!
i got to meet some of my favorite fitness girls, who are huge inspirations to me, this year at the expo.
i’ll give you more deets in the vlog. 😉

and here’s allllll the links as promised. 🙂

if you’re ever in the area check out …destination dallas!

my favorite place to grab a quick HEALTHY bite to eat

i’m still brainstorming for future flex friday ideas, so if you have any topics or questions send them my way!!


(i know, i know it’s not friday but i wanted to get this up before i jet off to europe!)

i wanted to share my thoughts on a new product i recently purchased because i’m so excited about it!
i’ve been thinking about switching up my preworkout supplement for a while but just wasn’t quite sure what to try out.
the supplement industry is a tricky business, and unless you totally understand the science behind the ingredients and dosages, it can be pretty confusing, too.

so when it comes to choosing new products, i tend to go by word of mouth, and this time it led me to   “Enter With Purpose” by Run Everything Labs.
i’ve followed DLB and rob bailey for a couple years now and love everything they are about. i know they put their heart and soul into every project they take on; their supplement line being no exception.
they use all of their own products daily which i see as a true testament to how well they work.
// product: EWP PREWORKOUT // flavor: GREEN APPLE //
what’s your current preworkout? 
questions about preworkout or supplements in general?
comment below or send me an email!

flex friday: OCB Cowboy Classic! + my show day bag

here it is! my show vlog! finally!
i apologize for how long it’s taken me to get this post up (or a post in general), but you’ll hear all about how hectic life has been in my next post.
but that’s beside the point.
two weekends ago i competed in the OCB Cowboy Classic in stillwater. this was such a cool show to do because the majority of competitors go to oklahoma state and train at our rec center.
go freakin’ pokes!
so i thought i’d film this little vlog for you all to show you more of what a show weekend is like, instead of during prep or peak week…because that gets old sometimes.
you’ll get to meet kalyn, a good friend and fellow bikini competitor, go with us to get our spray tans, see backstage at the show, and what’s in my show day bag!!

as you heard, i didn’t do as well as i wanted in this show at all. but that just means that there’s even more fuel on the fire to prep even harder next time…after a pretty long off season. lol

[ EDIT: i’ll be updating this post with more photos as i get them! ]

i love you all so much!
thank you for coming along with me on this journey and supporting me every step of the way. now that prep is over, i really want to start doing a wider variety of things for #flexfriday so if you have questions or ideas drop them to me in a comment!
i can’t wait to see where the rest of this year takes us!
xoxo, emily
[ for competition prep (or even custom diet/training programs) head on over to Rock Rep Fitness and chris will hook you up for sure! ]

flex friday: roll out my what?

gooooooood evening, lovebugs!
another week on the grind and into prep, which means another week closer to show day. i’m 29 days out and feeling good! my diet, even though i’m on low carbs, has been surprisingly fine and i’ve been kicking butt in the gym. YES.
or should i say the gym has been kicking my butt, because girl, i’m SORE.
chris changed up my training last week from a 5 day split (legs/back/chest/arms/shoulders) to a 3 day split (pull/push/legs).
[ if you want me to make a post explaining my training, or anything related to training, leave a comment! ]
but today let’s talk about being sore.
so many people workout, get sore, decide to take a few days off, workout again, get sore AGAIN, and the ruthless cycle continues.
c’mon..admit it. we’ve all done it at least once.
to combat the soreness and push through those workouts, stretching is key.
this has been something i’ve implemented into my workouts a lot more recently. (shout out to taybaby for getting me back on my stretching game!)
flexibility not only helps with your lifts, range of motion, etc., but also with posing!
there are several tools you can use to help with your stretching like bands, balls, machines, and my personal favorite, rollers.
last week, i wrote over on the rock rep fit blog all about fascia and rolling out!
fascia? what the heck is fascia? well lucky for you i gave the down low on rolling out.
[ check out “how do you roll?” ]
xoxo, emily