• 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.
  • Customized macro's and nutritional guidance to help create a lifestyle, not a diet.
  • 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.

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  • 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.
  • Customized macro's and nutritional guidance to help create a lifestyle, not a diet.
  • 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.
  • Customized macro's set to your specific fitness goal.
  • 20+ page guide to help walk you through how to be successful with macro's
  • 6 Weeks of coaching to help you get a jump start on creating a healthy lifestyle.
  • Helping with recipes, meal planning, and incorporating foods you love.ย 
  • Weekly progress checks
  • Phone consult to get to know you better. ย Client/coach relationship is key!
  • 24/7 communication through text of email.

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  • Favorite post workout meal! ๐Ÿฅž๐Ÿ’ช๐Ÿผ If you say you don't want chocolate and peanut butter at 7 am with a large stack of protein pancakes, we need to talk. ๐Ÿ˜ .
๐Ÿ”ธProtein Pancakes๐Ÿ”ธ
โ€ข1/2 cup Kodiak Cake Pancake mix.
โ€ข1/2 cup water.
โ€ข46g egg whites.
โ€ขMix and pour!
โ€ขTop with Chocolate PB protein syrup (recipe found in #esmrecipes).๐Ÿ™Œ๐Ÿผ
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Have a fabulous weekend!! #itstheweekend #kodiakcakes #pancakes #postworkoutmeal
  • HELLO to all my new peeps ๐Ÿ‘‹๐Ÿผ It has been too long since I let you all in on the secrets of my life.  Ok, I guess I am not that cool to have secrets but  I can pretend. ๐Ÿ’๐Ÿผ .
๐Ÿ•I am ALL about the outdoors.Nature is my second home. Backpacking is my camping of choice. None of this "glamping" people call camping. If I don't have to dig a hole to, you know what, it ain't camping. ๐Ÿ˜œ
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๐Ÿ’ƒ๐ŸผI can NOT dance. No really, this isn't just me being shy. Even when I asked my husband to name things people might not know about me,  this was his first response, no hesitation.๐Ÿคฆ๐Ÿผโ€โ™€๏ธ
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๐Ÿซ I am not a big chocolate lover. ๐Ÿ˜ฑ Brownies, chocolate cake, Oreos. No thanks! It has to be the right kind, and most of the time mixed with peanut butter. #obviously I got spoiled with European chocolate for almost 4 years when my husband traveled there frequently. Once you have it, you can't do back!!
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โฐ I follow a schedule and that schedule keeps me sane. Throw me off and... well ๐Ÿ‘ฟ. This in no way means I am organized. Weird, right?!? I crave organization but have yet figured out how to make that my reality. ๐Ÿคท๐Ÿผโ€โ™€๏ธ
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๐ŸŽตI don't listen to music. No joke. I might throw on a random Pandora station while on the treadmill but then the ear phones are back in my bag for weights. I could sit in a silent car for hours. Maybe it is because I can't sing either... Lets just say I am musically challenged. ๐Ÿ™„
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โค๏ธ Despite all my awkwardness my passion is to help others. Whether that be fitness related or not. I love knowing I did something important that day that had nothing to do with myself. Every person I meet, coach, train and/or develop a friendship with changes my life for the better! It is why I love what I do! ๐Ÿ˜˜
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Share something about yourself! ๐Ÿ‘‡๐ŸผI would love to get to know you better!!
  • Check out my amazing client!! She had made such a change physically but most importantly, mentally. She has learned how to make this a lifestyle, and one she enjoys! ๐Ÿ‘๐Ÿผ
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Testimonial:
"Working with Elisabeth has been a truly eye-opening and transformational experience for me. I feel like I understand nutrition better and understand what my body needs and where I was going wrong in the past. Elisabeth was great, customizing my macros and workouts to fit my body and my needs. She was an open book and available to answer all my questions along the way. " So proud of you mama!! #onlinetraining #clientspotlight #transformationtuesday
  • Here's to another Monday!! ๐Ÿ‘Š๐Ÿผ Instead of saying "I am starting new and fresh today" (because lets be honest, that happens A LOT more than you want) say "What change can I make today, and conquer!?" Positive thinking that makes you think about the future not the past is my #motivationalmonday Oh, and this workout...๐Ÿ’ช๐Ÿผ
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Landmine Shoulders, legs and abs- Complete each move for 60 seconds each, with no breaks. For the movements that use single leg/arm, switch half way through. Once you complete the circuit, hop on the treadmill or any cardio equipment for 5 minutes of 20 secs on, 10 secs off sprints (this will mean you sprint 10 times ๐Ÿ™Œ๐Ÿผ) REPEAT the Landmine circuit and cardio 3x (4 total rounds) ๐Ÿ‘๐Ÿผ .
1๏ธโƒฃ Reverse lunge with press.
2๏ธโƒฃ Squat and press.
3๏ธโƒฃ Deadlift to front squat.
4๏ธโƒฃ Rear Delt pull.
5๏ธโƒฃ Ab twist.
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HOME MODIFICATION: Any of these exercises can be replace with dumbbells. Complete the same movement, just hold dumbbells in your hands instead. If you have no cardio equipment, pick one of my Tabata circuits from #esmworkouts and complete one time through.  No gym, #noexcuses
  • Despite everything you see or think you believe, NO one is perfect. We all have battles of our own we fight every single day, but it doesn't mean we can't be happy. True happiness with yourself and your progress comes from taking the time the learn from the things that don't make you happy  and change them to better yourself, NOT perfect yourself. Let today be about a better day, not a perfect day. ๐Ÿ‘Š๐Ÿผ #mymottotoday #progressnotperfection #abetteryou #selflove
  • If you are new to Macros and overwhelmed with tracking and not seeing results, ๐ŸšซSTOP๐Ÿšซ Change your approach to learning instead of fixating on seeing results. For a couple of weeks give yourself a mental break. Allow yourself to remember what it is that you want to learn from macros, and not feel tracking is a life long requirement to staying healthy. Try doing these things instead for a couple weeks. ๐Ÿ‘‡๐Ÿผ
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โœ”๏ธStop logging every single thing and instead just weigh, not log, your portions for foods like, meats, egg whites, dairy, crackers, fruits, pasta and potatoes. Just weigh that portion and move on. Don't log or create a recipe. You are teaching yourself portion control ,which is HUGE for when you phase into more intuitive eating. Portion sizes vary depending on your goals but the averages for commonly used foods are: โ€ขPORTION SIZES:
โš–๏ธ Lean meats: 4 oz.
โš–๏ธ Higher fat meats: 3 oz.
โš–๏ธ Cheese: 25 g about 1 oz. per meal.
โš–๏ธ Cottage cheese: 120 g about 1/2 cup.
โš–๏ธ Egg whites: 125g about 1/2 cup.
โš–๏ธ Sweet potato: 125 g (cooked).
โš–๏ธ Quinoa: 92 g about 1/2 cup (cooked). .
โœ”๏ธFocus on having a green ๐Ÿฅ’๐Ÿฅ— food at EVERY meal. Use vegetables as "filler" food. Something that will make you feel full without a lot of calories. Don't weight your green vegetables! I repeat, DO NOT weigh them. Give yourself a mental break from logging and weighing every food item. I 110% guarantee you won't develop fat if you eat 20g more in carbs from vegetables than you usually do. You might turn a slight shade of green, but my favorite color is green. ๐Ÿ’๐Ÿผ
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โœ”๏ธLog AND weigh dessert. ALWAYS. Even though you don't know what the rest of your day looked like, this matters. Even though I always leave room for dessert, (if you don't, I have no words...๐Ÿคฆ๐Ÿผโ€โ™€๏ธ) you still need to give yourself a guide on how much will work for you. If you ate said amount, what are you choosing to replace it with. If you eat a lesser said amount, can you eat both?? Teach yourself what portions allow for both and what doesn't. This is where the magic of understanding macros comes in. The ability to say, "I want it, how CAN I have it." ๐Ÿ‘Š๐Ÿผ
(Finished in comments๐Ÿ‘‡๐Ÿผanyone know how to fix this??) #macros #macrotip

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