• 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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  • It is all about the 🔥fire burning🔥in your legs for this #esmweekendmoves workout. .
Complete each exercise for 30 secs on 10 off. Use a mini band to add difficulty or remove to modify. Use plates instead of towels if you are on carpet for the mountain climbers. REPEAT 4-5x
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1️⃣Sumo Squat Pulse 
2️⃣Plank Jack to Plank Twist
3️⃣Pivoting Lunge w/Squat Jump
4️⃣Single Leg Plank Tuck
5️⃣Squat Walks
6️⃣Sliding Mountain Climbers
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Tag your workout buddy and get moving this weekend!👊🏼
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#athomeworkout #legworkout #tabataworkout #hiitworkout #esmworkouts #fatloss #weightloss #fitnessnutrition #fitnessjourney #macros #weightlossjourney #strongnotskinny #progressnotperfection #strongwomen #flexibledieting #personaltrainer #onlinetraining #fitnesscoach #strongwomen #girlswholift #bodyafterbaby #postpartumbody #helathylifestyle #healthandfitness #fitnessmotivation #eatsquatmom
  • This is just a number. It will not tell me that I am not good enough. That all my hard work is for nothing. That because it is the highest it has been in a while, I am now fatter (I cringe even just typing that word). I will not let it stop me from trying to improve. I will not let it define me. It will not take away the memories I have created. It will not make me body shame. Don’t let these negative thoughts occur!
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I WILL let it teach me. It WILL teach me that there are always consequences for the choices I make. If I want to feel a certain way, I make a choice that reflects that. I always have a choice. Lately, that hasn’t been to fuel my body in the best way possible. While this number is not high by any means, I promise I know that and not implying it is, I just know I have done better. I WILL continue to apply what I know to improve my health, not the number. I will continue to #banbodybullying so my self worth is not wrapped up in a number.
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I am still 💯percent an advocate of #ditchthescale I have not stepped on the scale in months and won’t for another couple of months. I use the scale as an accountability partner. Nothing more.
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Know you are not alone. Even I get off track and fall into bad habits. However, they are not permanent unless I choose to let them be. Take ownership of your choices and move forward. I am today.
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#morethananumber #selflove #positivemindset #movingforward #healthylifesyle #fitnessnutrition #progressnotperfection #weightlossjourney #fatlossjourney #onlinetraining #eatsquatmom
  • 🔸MUSCLE ENGAGEMENT🔸 Fight the urge to just push or pull, without thought!
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I am totally guilty of being sore in places that were not my focus. 🙈When this happens, don’t just brush it off as, “Well, that area must be weaker.” NO! It means You were not engaging the muscle you were intending to strengthen. We tend to just pick weights up and go through the motion, without thought. Let’s change that!
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The back is the easiest way to demonstrate the difference between just going through the motion and actually engaging the muscle. When you engage the muscle, your brain is now telling the muscle to react a certain way. This reaction puts tension on the muscle. This is where the magic happens!! Your body is not using muscle memory to push or pull. This mind to body connection is GOLD to increasing strength and muscle growth.💪🏼
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In these demonstrations you first see me just go through the motion (muscle memory). I then show how to engage the muscle for that same exercise. In the first exercise I pull the shoulder blades in, which engages the lats and pulls them together. This is the tension we want! On the next video (straight arm pull down), my triceps do the initial pull to move the weight. 🚫🙈🚫 I was so guilty of this the first year of lifting. My triceps were always sore, and I just thought I was weak. 🤦🏼‍♀️Once I started learning more about muscle engagement, I never had sore triceps after doing this exercise, but my back finally was! 🙌🏼
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Start by just practicing the retraction without completing the full exercise. Trust me, you will still come away feeling like you worked your back! Try 4x15 retractions for the first couple of weeks and then add in the full movement.
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#formtip #esmformtip #backworkout #weightlifting #mindmuscleconnection #hypertrophy #fatloss #weightloss #girlswholift #strongwomen #healthandfitness #flexibledieting #onlinetraining #personaltrainer #eatsquatmom
  • The torture of baked goods is real. 🍪🍪 It makes me throw all logic out the window and dive in! Who is with me??
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While I make a pretty mean chocolate chip cookie 💁🏼‍♀️, it is not always in the cards. Instead, I play around with food and find desserts that leave me walking away with a smile of pure satisfaction on my face.😋
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🔸APPLE CRUMBLE🔸
•75g apple, chopped
•10g mini marshmallows
•1/2 Tbsp semi-sweet mini chocolate chips
•5g Cookie Butter, melted
•1/2 Graham Cracker, •Place Apples in microwave safe bowl. Cover with marshmallows. Microwave for 30 seconds. Top with chocolate chips and drizzle the cookie butter. Crumble the graham cracker over the top. 🤤#happydance
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▪️MACROS 1 P, 28 C, 4 F
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What is your favorite dessert swap?? Comment so we can all try them!
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#dessert #foodtransformation #transformationtuesday #esmrecipes #fatloss #weightloss #fitnessnutrition #fitnessjourney #macros #weightlossjourney #strongnotskinny #progressnotperfection #strongwomen #flexibledieting #personaltrainer #onlinetraining #fitnesscoach #strongwomen #girlswholift #bodyafterbaby #postpartumbody #helathylifestyle #healthandfitness #fitnessmotivation #eatsquatmom
  • Here is why the scale sucks. It makes you believe that FAT LOSS should be a linear line and if it isn’t, your efforts are pointless. Can you feel my 🙄🙄??
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Here is why...Weight loss and fat loss and NOT the same thing. You can not tell me that you did not lose any fat just because your weight on the scale did not decrease. Your weight is ALL your body weight. That includes muscle, organs, water, blood AND fat. When any of these increase enough your TOTAL body weight can go up. The scale does not tell you where the weight increased or decreased. You could have lost fat but increased some lean muscle mass. Or, you could have lost fat but are enjoying that special time of the month (yippe!👎🏼), which increased some blood flow.
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This graph shows the same “weight loss” over a 10 week period. However, one line is linear (which is what we tend to believe we need to see), and the other is not. The linear line resembles a quick fix, high calorie deficit with food restrictions. You are most likely miserable, and not have food for your lifestyle. You may be dropping fat but you while also dropping weight, mostly muscle. This should not be your goal! Healthy and sustainable FAT loss is NOT linear. It leaves room for good and not so good days (my 3 brownies yesterday🤦🏼‍♀️🤷🏼‍♀️). It creates a positive mindset and realistic goals. It sustains muscle 💪🏼, which helps promote fat loss. Both lines have the same end weight loss result, but the staggered line promotes a healthier mental and physical state.
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Focus on where you have come from and not where you think you need to be. Start to enjoy every day by working on being better then you were the day before. Learn something every day and apply those lessons. This is sustainable. This is healthy. 👊🏼
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#motivationmonday #sustainableliving #sustainablefatloss #fatlossvsweightloss #fatloss #weightloss #fitnessnutrition #fitnessjourney #macros #weightlossjourney #strongnotskinny #progressnotperfection #strongwomen #flexibledieting #personaltrainer #onlinetraining #fitnesscoach #strongwomen #girlswholift #bodyafterbaby #postpartumbody #helathylifestyle #healthandfitness #fitnessmotivation #eatsquatmom
  • 🔸BACK, GLUTES and CORE🔸Trust me, there is core in there!
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Doing a giveaway (don’t forget it ends today!) is love, but TRUE love is doing this workout for you on the day I have to sit on my tush in a car for 7 hours.😩 Enjoy this #esmweekendmoves so I don’t regret it. #noregrets
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💪🏼Set 1:  4x8-10.
1️⃣Single arm Lat Pull- make sure your arm extends over your head, not in front of your face. If you are not feeling this in your core as well, ENGAGE!
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💪🏼Set 2:  4x8–10.
1️⃣Low cable row- take note of my back engagement before I row. This is key!
2️⃣High cable row- engage the back!
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💪🏼Set 3:  4x8-10.
1️⃣Glute Bridge
2️⃣Bench Glute Raise- make sure you have lots or random people watching you. Makes it a lot less awkward. 😂
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💪🏼Set 4: 3x20.
1️⃣Frog bridge- make sure you have something to support your head. A Bosu works great for this.
2️⃣Fire hydrant- 20 on each side.
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🙌🏼Have a fantastic weekend!! 🙌🏼
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#backworkout #gluteworkout #esmworkouts #fatloss #weightloss #fitnessnutrition #fitnessjourney #macros #weightlossjourney #strongnotskinny #progressnotperfection #strongwomen #flexibledieting #personaltrainer #onlinetraining #fitnesscoach #strongwomen #girlswholift #bodyafterbaby #postpartumbody #helathylifestyle #healthandfitness #fitnessmotivation #eatsquatmom

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