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

flex friday: ROCK REP FIT

fitfam, what is happenin?!
i hope you all had a great thanksgiving day with family or friends and got to stuff yourself full of super yummy foods (i know i did), BUT it’s time to get back on the grind.

i’m so so SO excited to share this flex friday video with y’all because we have an amazing guest today!
chris prosser, the founder of rock rep fitness, my coach and my sponsor, joined me to talk more in depth about my contest prep and to fully explain what rock rep truly is!
his passion for this company is so insane and his motives are so pure, i can’t help but promote it! especially because i know first hand how well his programs work.
and that, my friends, is when you know you have a good product.

just a little blurb from rock rep:

“Rock Rep Fitness is a website devoted to online coaching including completely customized from scratch workout and nutrition programs. Whether your goal is to trim down some body fat, to gain muscle, or even to just become overall healthier and to reap all of the benefits that physical fitness has to offer, Rock Rep has you covered! With a coach on stand-by 24/7 to field your questions and help you along your fitness journey with motivation and guidance, Rock Rep will supply you will all of the tools that are needed to succeed!”

SEE?! i told y’all he was awesome.

oh! and college kids don’t forget about the #CollegeFitChallenge!!
this is an amazing opportunity for you to finally reach your fitness goals with a sweet student rate!
(use the hashtag #CollegeFitChallenge on all your fitness social media posts for the chance to win exclusive deals!)

– get in touch with chris –

xoxo, emily

flex friday: SEVEN DAYS OUT.

this is getting so close it’s unreal. SEVEN DAYS.
i actually just got my update for this week and found out that my last day of cardio is tomorrow and my last workout is tuesday!!!
then it’s rest rest rest and CARBS CARBS CARBS until showday.

xoxo, emily

flex friday: prep update + KILLER ab circuit

as much as i loved being in new york, it is SO nice being home and back on my regular schedule..especially since i’m this close to competition.

for this flex friday, i’m updating y’all on my training, giving you the skinny on my favorite protein bars and sharing a KILLER ab circuit.

( you’ll be sore for days. promise. you can thank rock rep fitness. )

want to give those power crunch bars a try? find out where to pick some up here!

okay, but seriously. y’all give this circuit a try and tell me what you think!
really focus on contracting your abdominal muscles with every rep!

xoxo, emily