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

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?
SHARE THEM WITH ME!!!
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)

LET’S GET IT.

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