• Customized program designed around your lifestyle, preferences and fitness level. (No gym required!)
  • 2, 3-week phases that will include strength training and HIIT conditioning.
  • Everything that is included in the Macro coaching package.
  • Phone consult to better understand how to make a program that WILL work for you.
  • Access to your training plan through your computer or phone (app).
  • Video demonstrations for every exercise.
  • Weekly progress checks.
  • 24/7 communication for questions and feedback.
  • Customized program designed around your lifestyle, preferences and fitness level. (No gym required!)
  • 4, 3-week phases that will include strength training and HIIT conditioning.
  • Each phase will be a progression from the previous one with new workouts to challenge the body.
  • Everything that is included in the Macro Coaching package.
  • Phone consult to better understand how to make a program that WILL work for you.
  • Access to your training plan through your computer or phone (app).
  • Video demonstrations for every exercise.
  • Weekly and monthly progress checks.
  • 24/7 communication for questions and feedback.
  • 6 Weeks of coaching to help you get a jump start on creating a healthy lifestyle.
  • Customized macro's set to your specific fitness goal.
  • 20+ page guide to help walk you through how to be successful with macro's
  • 4 weekly emails that will have weekly focuses and break down the macro guide.
  • A menu for a weeks worth of meal ideas.
  • Small recipe book to help jump start your meal ideas.
  • Weekly progress checks
  • Phone consult to get to know you better.  Client/coach relationship is key!
  • 24/7 communication through text of email.

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  • This is my BALANCE. If I gave up baking, sweets or ice cream I wouldn’t be happy with food. Food would only be something that controls how my body looks, not how It makes me feel.
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I love a good Sunday bake session. It makes me all sorts of happy. 💃🏼 So I do it! It isn’t tracked, I indulge a little, and my belly is happy. 😁 Happy Sunday!!
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#sunday #donutsforthewin #flexibledieting  #eatwhatyoulove #nutrition #findingbalance
  • Having a workout partner is awesome; it’s even better when we have the same taste. 💁🏼‍♀️🤣 #eventheshoesmatch #twinning #accountabilitypartner #saturdaysweatsesh
  • 💪🏼RESISTANCE and MINI BAND STRENGTH💪🏼 with some incredible studio lighting.😏
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It is 🎉Friday🎉 which means it is #esmweekendmoves time! This workout only uses a resistance band (can be replaced with dumbbells) and Mini bands to work the whole body, while building lean muscle mass and getting a little cardio session in too.🙌🏼
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Complete each exercises for 45 seconds on, 15 seconds off. If the exercise only focuses on one side, switch sides half way through the 45 seconds. REPEAT3-4x
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✨These are all slow and controlled movements. It isn’t about how many reps you can do in 45 seconds, but really engaging the muscle.✨ 1️⃣RB Squat to cross press
2️⃣Static lunge pulse w/RB curl
3️⃣Glute Squeeze w/RB pull down (I attached to band around the leg of my couch)
4️⃣Single leg deadlift w/RB row
5️⃣MB lateral plank walk (2) w/kickback
6️⃣MB wall sit w/abduction
7️⃣MB plank jack (2) to tuck
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Did you know you can now follow hashtags?! 😱Post your workout and tag it #esmweekendmoves so we can all see and motivate. Plus you won’t every miss a workout! 👊🏼
#athomeworkout #strengthworkout #tabataworkout #totalbodyworkout #minibands #resistancebands #esmworkouts
  • 🔸SPLIT SQUAT PROGRESSION🔸 Beginner, intermediate, or advanced. Pick your poison!💪🏼
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I love to hate this exercise. It is a quad and booty🍑 burner! Whether you are just starting, or need something to spice up your current split squats, try these! I like to super set them with glute squeezes, because obviously I don’t like being able to use the 🚽 the next day.😳#legdayproblems .
Do you have a love/hate relationship with them too? Tag your 🍑 loving friends!
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#splitsquats #fittip #squats #legexercise
  • ??What tricks should you do after a crazy weekend, or a quick vacation to do damage control?? None, nada, zilch!
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First, let’s just admire this Italian Gelato in the heart of Florence. Take me back there ASAP!!❤️😩 Now back to real life.🙄 Often we feel damage control needs to be an intense cardio session, followed by carb restriction with a slash in calories. This is totally the All-or-Nothing mentality; binge then restrict, binge then restrict. Your body doesn’t lose fat overnight, neither does it gain overnight. Guilt will NOT be a motivating factor. It is a negative thought that leads to no growth!
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Instead of focusing on damage control, use those extra calories to your advantage. No wallowing over them. I forbid it.☠️ Instead, shoot for crushing some goals. 🏋🏻‍♀️Do a lifting session instead of a cardio sweat fest. It is likely you have a lot of built up carbs so use them! Trying to run sprints on the treadmill will only make you want to 🤮. Crank out a squat pyramid and go for a PR!💪🏼
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💦Hit your water intake goal, for once. 🤦🏼‍♀️🙈 Your muscles will need the hydration after your kick butt workout, but also give your body a good flush.
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📊Hit all your macros for the day. If this has never happened, it is a great time to make it happen.👊🏼
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That is it. Nothing magical, hardcore or crazy about it. Think about making alternatives, not limiting yourself. Make your body feel good, don’t punish it!
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#allornothing #flexibledieting #onlinetraining #progressoverperfection #macros #gelato #eatsquatmom
  • Self love comes from learning to love who YOU are, not trying to create something you think you will love.  The scale and the mirror should not be your source of self worth. These are only objects!
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I have spent a lot of years basing my happiness on what my appearance was in the mirror. It had taken away so much happiness for so many years.  Any compliment from my husband was immediately responded with an eye roll because I just assumed he was lying. I had no faith in what he was telling me, because I didn’t believe it myself. It took a very personal moment with my daughter to make me realize the distraction I was causing, not only for myself, but the ones I loved. I have worked for the last couple of years changing my mindset to one of self love, because I am happy! My life is good. 😊 I have people that love me and uplift me daily.  I draw my strength from them to be who I am. Fitness is just my hobby. 💁🏼‍♀️
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Let’s all work on being freaking awesome individuals inside and out! 👊🏼
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#selflove #motivationmonday #youareworthit #ditchthescale

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