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!

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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