flex friday: fitness myths debunked!

the fitness industry is one of the most confusing and complex, but the basic concept is so simple.
want to lose weight? burn more calories than you consume.
want to gain weight? do the opposite.
yet somehow people cook up these crazy ideas about how things regarding exercise and diet work.
honestly, though we’ve all been there. everyone starts out knowing nothing and has to gradually gain knowledge to get where they are now.
now, i’m not saying i’m a pro or that i’m a certified personal trainer that knows everything, but i have soaked up quite a bit of info over the last two years.
luckily for me i have a coach that knows what he’s talking about and several other great friends that are much wiser than i am in the gym.
luckily for you i’m going to relay that information on over to you!!
i’ve picked out a few common fitness misconceptions to debunk because i hate knowing that people think these are true.
1. lifting heavy will bulk you up.
this is the one i hear the most from girls..especially when i say that i lift heavy.
let me ask you one thing? do i look bulky to you?
ladies, you don’t naturally produce enough testosterone to get huge. lifting more than those five pound weights is not only going to make you stronger but you’ll also burn more calories. so don’t be worried about getting “too big”, girlfriend. strong is the new sexy, and don’t you forget that.
2. “i just want to turn my fat into muscle!”
if you can do this, please share your super powers with the rest of us.
sadly, this is physiologically impossible. you can’t turn a fat cell into muscle tissue.
what you’re really wanting to do is to lose fat while gaining lean muscle. this can be done by utilizing a combo of lifting, cardio and a clean diet. i know it’s vague, but there’s no magic program for everyone. customization is key when it comes to training.
3. the “no carb” diet.
while this isn’t impossible, it is very dangerous. even the most shredded bodybuilders still eat carbs..which means YOU CAN EAT CARBS. carbohydrates are one of the three key macronutrients your body needs to function. carbs are what give you energy to perform daily tasks, to workout, to live! and trust me, after being on less than 70 grams of carbs a day during peak week, you don’t want to try this.
remember, the no carb/low carb diet is NOT a lifestyle. it’s okay to diet down for a few weeks, maybe even a month or two, but never longer than that. 
*please consult a dietician or certified professional to help you out with your diet plan!*
4. spot reducing / targeted fat loss.
i wish it worked like this. if it did crunches alone would give us six packs and side dips would take care of those pesky love handles. like i said at the very beginning, it’s all about the calories burned. you can’t tell your body where to weight. you just have to lose it and watch it (hopefully) evenly diminish.
5. chicken and rice is all i can eat.
this kills me. while i have to stick to a strict diet for my prep, you don’t!
if you learn how to track your macros (IIFYM) you can be so much more flexible with your diet. there are so many helpful videos about macro counting on youtube that is super easy to learn!
[here are some of the ones i have found helpful: RockRep Fitness, Michael Kory Fitness, & HunnyBuns]
there are sooooo many ideas and concepts about fitness that can be misconstrued, so if you have questions about anything, please let me know.
if i don’t personally know the answer, i know people that do!
now i’m off to go on a galentine’s date with my favorite gal pal.
happy weekend lovebugs!
xoxo, emily

flex friday: back on the grind.

i’m back on prep and i couldn’t be more excited about it.
i know. i’m weird.
i just enjoy the structure it provides my life.
…..and getting shredded is always something to look forward to.

i wanted to do a quick (this video actually is quick this time lol) update on how my prep for the osu cowboy classic is going so far. i’m only almost two weeks in, but it’s been great so far!!

[EDIT: wow. i really need a spray tan. your girl is pasty. let me go get that taken care of.]

grab my sweater while it’s on sale!! ]

30 day diet & training program / 90 day diet & training program / contest prep!

let me know in a comment or email if you sign up for the rock rep newsletter!!
it’s once a month, it’s free and it won’t disappoint, i swear!

xoxo, emily

flex friday: 2016 FITNESS GOALS

i know what you’re thinking. either a) this post is 3 days late or b) 4 days early.
well, surprise it’s both!
i was going to push this post back to this friday, but then i realized that it’s my birthday week and i can do my friday post on a monday if i want! heheh
so here we go, flex monday…motivational monday…whatever.
i’m sharing my 2016 FITNESS GOALS today! i’m not usually one for making new year’s resolutions (i explain why in the video), but i do love setting and smashing little milestones.
i guess that’s the competitive nature inside me.
1. bench 135
2. win the osu classic bikini class (it’s going down.)
3. be happy with my “non stage ready/normal body”
4. maintain a healthy eating habits
5. be able to do 5 wide grip pull ups in a row
6. remaster the handstand
7. conquer the pistol squat
did you think up any new year’s resolutions or set any goals for yourself?
i can’t wait to hear from you all!
xoxo, emily
ps: 4 days. 🎉

flex friday: 3 moves to a better booty!

happy friday, yall!
before we get into this flex friday, i wanted to give a quick plug to rock rep and tell you that my guest post for their blog went up this past monday! i shared some super important aspects when it to bodybuilding. everything from prep, diet, workouts, the dreaded cardio, and being on stage.
[ also while you’re over on the rock rep site, sign up for the monthly newsletter! this email is full of information about what’s going on with the brand, helpful tips, etc!
and it’s only once a month, so why not? ]
alrighty, let’s get this flex friday started!!
we’re talking booty today. yep, you read that right. booty.

personally, my rear end is not my best asset (pun intended), so i’ve been on a little operation: BOOTY during my off season. i usually have one big leg day during the week and then a hammy/glute day that i’ll squeeze in on a lighter day with something like chest, or sometimes just on it’s own!

in this video i’m showing you three of my favorite exercises for building your glutes.
cable kickbacks (4 sets of 12-15)
split squats (4 sets of 8-10)
glute bridges (4 sets of 8-10)


as bradley martyn would say, “let’s get better together.” shall we?
xoxo, emily