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Contact Em

Interested in one of my programs, but have questions? Fill out the form below to contact me!

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Shred With Em

30 Day Fitness & Nutrition Program

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Not feeling glute bridges in your glutes? Try thes

Not feeling glute bridges in your glutes? Try these tips:

☑️ Chin tucked, head down

☑️Ribs pressed down into the floor, little to no space between your lower back and the floor

☑️Arms down by sides, palms down

☑️Dumbbell or plate in your lap, or you can do unweighted

☑️When you reach full hip extension, contract (squeeze) glutes

☑️Push through your heels

Save for later & share with a friend!

#macroswithem #workoutvideos #shredwithem #humpday

350 calories Walking Tacos Save & tag a friend!

350 calories Walking Tacos

Save & tag a friend!

This makes one serving:
4oz 96/4 beef
1 snack size bag of Fritos (1 serving from a large bag- I like chili cheese)
30g Fritos mild cheddar cheese dip
30g salsa
Shredded lettuce & jalapeños
Taco seasoning to taste

Brown beef, drain, then add a splash of water and taco seasoning to taste. Let simmer for a few minutes.

Add lettuce to the bag of Fritos, then beef, salsa, cheese & jalapeños.

That’s it friends! So easy and so good! My son loves these too!

Macros👉🏻 355 calories: 27p/21c/17f

#macroswithem #shredwithem #iifym #countingmacros #tacotuesday

Physique Update - reverse diet Current weight: 12

Physique Update - reverse diet

Current weight: 120.6 lbs weekly average (fluctuates between 120-121)

Started cut at 123.7 lbs
Ended 7 week cut at 119-120 lbs

I ended my cut 3 weeks ago at 1700 calories and I’m currently at 2000 calories: 130p/235c/60f. I’ll likely bump to 2100 calories this week based on weight, biofeedback and current activity.

Cardio: goal of 10k steps per day (usually average 12-15k steps in the warmer months), and 60 minutes a week on the stair stepper, which is 2-30 minute sessions on a level 9.

Weight training: 5 days per week. 2 leg days, 1 shoulder/chest/triceps, 1 back/biceps, 1 full body. (I do the workouts in my monthly membership)

Training won’t change, nor will cardio. I enjoy the cardio I do, it’s good for heart health, digestion, mood, and my mental health.

What questions can I answer?

#macroswithem #shredwithem #diet #iifym #macros #countingmacros #reversedieting

Walmart & Kroger grocery haul 🙌🏼 My top tip

Walmart & Kroger grocery haul 🙌🏼

My top tip when it comes to grocery shopping… don’t buy things you won’t eat or that you don’t look forward to eating.

I love carrots. I eat them everyday. If you don’t like carrots, don’t buy them just because you see me eating them.

I truly enjoy everything I eat. That’s why I buy a lot of the same things weekly. This helps ensure good adherence, as well as sustainability long term.

What foods do you buy every week? What can’t you live without?

#macroswithem #shredwithem #iifym #macros #countingmacros #groceryhaul #diet #reversediet #weightloss #nutrition #fooddiary

2 things you need for fat loss: 👉🏻a calorie

2 things you need for fat loss:

👉🏻a calorie deficit, either through diet and/or exercise- a calorie deficit drives “weight” loss.

👉🏻adequate protein- this sustains muscle mass. A protein goal of .8-1g per lb of your body weight is recommended. Especially important when you’re dieting so that you’re not losing muscle tissue. This is what ensures you’re working towards “fat” loss, and not just “weight” loss.

Things you don’t need for fat loss, but programs will tell you that you do need:

👉🏻intermittent fasting- necessary for fat loss? No. But if it helps you adhere to a caloric deficit, makes you feel good, etc, then do it!
👉🏻carb cycling- necessary for fat loss? No. But if you adhere to a caloric deficit better alternating your carb intake, then do it!
👉🏻skinny teas, cleanses, meal replacement shakes or bars- necessary for fat loss? No. Focus on whole food nutrition while being in a calorie deficit, and getting in adequate protein.

Yes, dieting is hard, but it is that simple. Don’t over think it and make it harder than it has to be 😉

#macroswithem #shredwithem #diet #fatloss #flexibledieting #iifym #macros #countingmacros #nutrition

2017 me ▶️ me now… I don’t know who needs

2017 me ▶️ me now…

I don’t know who needs to hear this, but if you’re eating 1200 calories a day and having cheat/untracked meals or days, then you’re not really eating 1200 calories per day... your daily average is actually much higher. (1,200 calories is the ex because most women think they need to diet on this amount & in most cases it’s far too low for most people)

Let’s just do some quick math... 1200 calories per day, for 7 days a week would make your weekly total 8,400 calories.

If you eat 1200 calories for 5 days, that is 6,000 calories. Then let’s say you have untracked weekends or cheat meals, and we’ll just say you average 2,500 calories per day on Saturday & Sunday. (It’s likely more than that, calories add up quick when you’re eating out and or drinking alcohol.)

This makes your weekly total intake 11,000 calories. If you divide that by 7, that’s an average of 1,570 calories per day, not 1200…

This is the biggest mistake I see made! You feel like they’re working so hard, and eating so little, because you are! But then you’re undoing your hard work on the weekends, and making your deficit a much smaller deficit or possibly putting you at maintenance calories for the week.

I did this for a long time! Yo-yoed and binged because I tried to diet way too aggressively and stay in a deficit year round.

Top tips to make progress on your diet:

1️⃣ Make your diet work with your lifestyle. The majority of my clients calorie cycle. This allows higher calorie days when they need them, balanced with lower calorie days, but still yields the same weekly average.
2️⃣ Don’t go overly aggressive on your deficit. If you can’t adhere to it, you won’t be consistent. And if you’re not consistent, you won’t see progress. A 10-20% reduction from maintenance is a good starting point.
3️⃣ Stop trying to be in a deficit all the time. Understand that you’ll need phases at maintenance, not just a deficit.

#macroswithem #shredwithem #flexibledieting #iifym #diet #weightloss #nutrition #macros #countingmacros #fooddiary

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