Brandon Emslie

𝐒𝐭𝐨𝐩 𝐣𝐮𝐝𝐠𝐢𝐧𝐠 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐛𝐚𝐬𝐞𝐝 𝐨𝐧 𝐰𝐡𝐚𝐭 𝐭𝐡𝐞 𝐝𝐚𝐦𝐧 𝐬𝐜𝐚𝐥𝐞 𝐬𝐚𝐲𝐬!

👉🏻 Do you find yourself getting OVERLY FOCUSED on the scale during your fat loss journey?

👉🏻 Are you measuring your SELF WORTH based on the number on the scale?

👉🏻 Do you have a certain GOAL WEIGHT that you're aiming for and constantly tell yourself that you WON’T BE HAPPY with your body until you hit it?

𝐈𝐟 𝐲𝐨𝐮 𝐬𝐚𝐢𝐝 “𝐘𝐄𝐒” 𝐭𝐨 𝐚𝐧𝐲 𝐨𝐟 𝐭𝐡𝐞𝐬𝐞 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬, 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐡𝐞 𝐖𝐑𝐎𝐍𝐆 𝐦𝐢𝐧𝐝𝐬𝐞𝐭 𝐚𝐫𝐨𝐮𝐧𝐝 𝐥𝐨𝐬𝐢𝐧𝐠 𝐰𝐞𝐢𝐠𝐡𝐭.

𝐓𝐡𝐞 𝐛𝐨𝐝𝐲 𝐰𝐞𝐢𝐠𝐡𝐭 𝐬𝐜𝐚𝐥𝐞 𝐢𝐬 𝐚 𝐓𝐎𝐎𝐋. 𝐈𝐭 𝐝𝐨𝐞𝐬 𝐍𝐎𝐓 𝐦𝐞𝐚𝐬𝐮𝐫𝐞 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠 𝐰𝐡𝐞𝐧 𝐢𝐭 𝐜𝐨𝐦𝐞𝐬 𝐭𝐨 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬.

🔴 it doesn’t measure the amount of body fat you LOST and muscle mass you GAINED during your fat loss journey (unless you have a fancy one which measured body fat. But you should beware that there is quite a bit of error with them)

🔴 it doesn’t measure how your body looks in CLOTHING.

🔴 it doesn’t measure your MOOD and ENERGY levels.

🔴 it doesn’t measure how much EASIER it is to do daily living tasks. Being able to play with your kids without being exhausted.

🔴 It doesn’t measure the DECREASED risk of CHRONIC CONDITIONS like cardiovascular disease, cancer, type 2 diabetes, depress, sarcopenia(age related muscle loss), osteoporosis (age related bone loss) and many others

🛑 Stop! Solely focusing on your damn weight!

𝐓𝐡𝐞 𝐬𝐜𝐚𝐥𝐞 𝐢𝐬 𝐬𝐢𝐦𝐩𝐥𝐲 𝐚 𝐭𝐨𝐨𝐥 𝐰𝐡𝐞𝐧 𝐜𝐨𝐦𝐛𝐢𝐧𝐞𝐝 𝐰𝐢𝐭𝐡 𝐨𝐭𝐡𝐞𝐫 𝐟𝐨𝐫𝐦𝐬 𝐨𝐟 𝐦𝐞𝐚𝐬𝐮𝐫𝐞𝐦𝐞𝐧𝐭𝐬 (𝐰𝐚𝐢𝐬𝐭 𝐜𝐢𝐫𝐜𝐮𝐦𝐟𝐞𝐫𝐞𝐧𝐜𝐞, 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐩𝐡𝐨𝐭𝐨𝐬, 𝐦𝐨𝐨𝐝 𝐚𝐧𝐝 𝐞𝐧𝐞𝐫𝐠𝐲).

Next time you start judging yourself based on the scale, come back to this post.

- Coach Brandon

📸 🔥

𝟓 𝐓𝐫𝐚𝐢𝐭𝐬 𝐌𝐲 𝐌𝐨𝐬𝐭 𝐒𝐮𝐜𝐜𝐞𝐬𝐬𝐟𝐮𝐥 𝐅𝐚𝐭 𝐋𝐨𝐬𝐬 𝐂𝐥𝐢𝐞𝐧𝐭𝐬 𝐇𝐚𝐯𝐞.

Out of all the clients I’ve worked with as an online fitness coach, the most successful ones tend to have these traits.

1️⃣ 𝐓𝐡𝐞𝐲 𝐭𝐚𝐤𝐞 𝐚𝐜𝐭𝐢𝐨𝐧 𝐫𝐢𝐠𝐡𝐭 𝐚𝐰𝐚𝐲. They start their program and nutrition protocol immediately. They don’t wait days or weeks to start.

2️⃣ 𝐓𝐡𝐞𝐲 𝐚𝐬𝐤 𝐟𝐨𝐫 𝐡𝐞𝐥𝐩 𝐰𝐡𝐞𝐧 𝐭𝐡𝐞𝐲 𝐚𝐫𝐞 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐢𝐧𝐠. They reach out to me if they're not sure how to perform a certain exercise or if they are having difficulties with hitting their macro targets.

3️⃣ 𝐓𝐡𝐞𝐲 𝐥𝐞𝐭 𝐦𝐞 𝐤𝐧𝐨𝐰 𝐰𝐡𝐞𝐧 𝐭𝐡𝐞𝐲 𝐦𝐞𝐬𝐬 𝐮𝐩 𝐨𝐧 𝐭𝐡𝐞𝐢𝐫 𝐝𝐢𝐞𝐭 𝐨𝐫 𝐦𝐢𝐬𝐬 𝐚 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐬𝐞𝐬𝐬𝐢𝐨𝐧 (yes, successful clients still mess up but they own it and are willing to get back on track). So I can help get back on track and figure out what was causing the slip up. When they are up front about everything, I can make the appropriate adjustments to their training and nutrition to get them to their goal in the most effective way.

4️⃣ 𝐓𝐡𝐞𝐲 𝐩𝐮𝐬𝐡 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐰𝐡𝐞𝐧 𝐭𝐢𝐦𝐞𝐬 𝐠𝐞𝐭 𝐭𝐨𝐮𝐠𝐡. When life gets busy they make the appropriate adjustments to their schedule to make their training fit in. They rarely make excuses.

5️⃣ 𝐓𝐡𝐞𝐲 𝐚𝐫𝐞 𝐰𝐢𝐥𝐥𝐢𝐧𝐠 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧. They not only read through the intro guides thoroughly and watch all my live trainings but also spend time learning on their own.

If you have a lot of these traits and are looking to drop 20-30lbs in the next 3 months, DM me “IM IN”.

Let’s lose the BEER BELLY or LOVE HANDLES and have you feeling healthy and confident this summer.

LFG🔥

📸

𝐁𝐞𝐬𝐭 𝐆𝐲𝐦 𝐈𝐧 𝐊𝐞𝐥𝐨𝐰𝐧𝐚 🏋🏻

The amount the gym has TRANSFORMED since they have switched to the new owners has been remarkable. (Gravity Fitness -> )

👉🏻 They REPAINTED the entire gym.

👉🏻 Took down a bunch of walls to EXPAND the gym.

👉🏻 Got all-new Atlantis EQUIPMENT. A lot of machines I’ve never had a chance to try in the past (pendulum squat, belt squat, vertical leg press, and many more).

👉🏻 Staff is super friendly and welcoming.

They have done all this in just a couple of months of owning the gym. Can not wait to see what this gym continues to become.

𝐈𝐟 𝐲𝐨𝐮 𝐠𝐮𝐲𝐬 𝐚𝐫𝐞 𝐢𝐧 𝐖𝐞𝐬𝐭 𝐊𝐞𝐥𝐨𝐰𝐧𝐚 𝐨𝐫 𝐊𝐞𝐥𝐨𝐰𝐧𝐚, 𝐈’𝐝 𝐡𝐢𝐠𝐡𝐥𝐲 𝐫𝐞𝐜𝐨𝐦𝐦𝐞𝐧𝐝 𝐜𝐡𝐞𝐜𝐤𝐢𝐧𝐠 𝐢𝐭 𝐨𝐮𝐭!

Not sponsored just thought I’d support the great work the new owners have been doing.




fit

5 SIMPLE TRICKS to stay on track during EASTER 🐇

I know many of you are currently in a fat loss phase and scared that you are going to lose all your progress with Easter coming up.

You likely have some dinners with family or friends coming up 🍖🍰

✔️ ONE DAY of eating a LITTLE more calories is not going to completely derail your fat loss journey.

✖️ But a COUPLE of DAYS of eating EVERYTHING in sight and stuffing yourself until your uncomfortably full can set you back.

𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐬𝐢𝐦𝐩𝐥𝐞 𝐭𝐫𝐢𝐜𝐤𝐬 𝐭𝐨 𝐤𝐞𝐞𝐩 𝐲𝐨𝐮 𝐨𝐧 𝐭𝐫𝐚𝐜𝐤 𝐰𝐡𝐢𝐥𝐞 𝐬𝐭𝐢𝐥𝐥 𝐞𝐧𝐣𝐨𝐲𝐢𝐧𝐠 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟:

1️⃣ Have a LARGE GLASS of WATER before dinner 💧

2️⃣ Use a SMALLER PLATE 🍽

3️⃣ Fill up 1/4 plate with LEAN PROTEIN (turkey), 1/4 plate with a STARCHY CARBS (potatoes) and 1/2 plate with VEGGIES or FRUIT (salad, brussels sprouts)

4️⃣ Eat until 80% FULL

5️⃣ Have a SMALL PORTION of DESSERT after your meal.

For those of you that are PREPPING for a BODYBUILDING competition, it is important that you STILL TRACK your food intake. It would be a good idea to periodize your nutrition so that you have a REFEED on this day.

𝐖𝐡𝐨 𝐡𝐚𝐬 𝐝𝐢𝐧𝐧𝐞𝐫 𝐩𝐥𝐚𝐧𝐬 𝐟𝐨𝐫 𝐄𝐚𝐬𝐭𝐞𝐫? 😋

📸 🔥

𝐖𝐡𝐲 𝐲𝐨𝐮 𝐬𝐡𝐨𝐮𝐥𝐝 𝐰𝐚𝐥𝐤 𝐦𝐨𝐫𝐞 𝐞𝐯𝐞𝐧 𝐢𝐟 𝐲𝐨𝐮 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐫𝐞𝐠𝐮𝐥𝐚𝐫𝐥𝐲 🚶🏻

Right now so many of us work at sedentary jobs, where we are sitting for the majority of our day. Especially as a result of covid.

🏋️‍♀️ A lot of us may believe by simple exercising 30-90 minutes per day that we will cancel out the negative effects that come with being sedentary.

✖️𝐓𝐡𝐢𝐬 𝐢𝐬𝐧’𝐭 𝐞𝐧𝐭𝐢𝐫𝐞𝐥𝐲 𝐭𝐫𝐮𝐞!✖️

👉🏻 A review from MASS (Monthly Application in Strength Sport) showed that athletes that spend more of their time sedentary, tend to have a higher amount of fat around their waist than athletes who are less sedentary.

🔻This sedentary behaviour was shown to blunt the acute metabolic benefits of exercising to a small degree.

It was pointed out that the absolute risk of having health issues in athletes was much lower than individuals that don’t exercise, even if the relative risk is worse for lifters who are more sedentary.

So exercise will still GREATlY BENEFIT you even if you are very sedentary but it would be a good idea to reduce how often you are sedentary.

𝐓𝐨 𝐞𝐚𝐬𝐢𝐥𝐲 𝐞𝐥𝐢𝐦𝐢𝐧𝐚𝐭𝐞 𝐭𝐡𝐞 𝐧𝐞𝐠𝐚𝐭𝐢𝐯𝐞 𝐞𝐟𝐟𝐞𝐜𝐭 𝐭𝐡𝐚𝐭 𝐜𝐨𝐦𝐞𝐬 𝐰𝐢𝐭𝐡 𝐬𝐞𝐝𝐞𝐧𝐭𝐚𝐫𝐲 𝐛𝐞𝐡𝐚𝐯𝐢𝐨𝐮𝐫 (𝟏𝟎𝐡𝐫𝐬+ 𝐨𝐟 𝐬𝐢𝐭𝐭𝐢𝐧𝐠) 𝐢𝐭 𝐰𝐚𝐬 𝐫𝐞𝐜𝐨𝐦𝐦𝐞𝐧𝐝𝐞𝐝 𝐭𝐨:

✅ Take two 15-20 minute WALKS per day

OR

✅ Step count between 7000-9000 steps per day

💥To increase the number of STEPS my clients are doing per day I will be running a step challenge for this week💥

🎁 With the WINNER receiving a $50 dollar AMAZON card.




📸 🔥

𝐒𝐭𝐫𝐞𝐬𝐬 𝐜𝐚𝐧 𝐚𝐟𝐟𝐞𝐜𝐭 𝐲𝐨𝐮 𝐦𝐨𝐫𝐞 𝐭𝐡𝐚𝐧 𝐲𝐨𝐮 𝐭𝐡𝐢𝐧𝐤

As I’ve been going through my bodybuilding prep I have been a lot more aware of what stress has been doing to my physique, strength and appetite.

𝐖𝐡𝐞𝐧 𝐈 𝐚𝐦 𝐞𝐱𝐭𝐫𝐞𝐦𝐞𝐥𝐲 𝐬𝐭𝐫𝐞𝐬𝐬𝐞𝐝:

1️⃣ my appetite skyrockets and I have extreme cravings for chocolaty, fatty and salty foods.

2️⃣ my strength in the gym drops lower than normal.

3️⃣ my weight the next morning will typically be 1-2lbs heavier than usual.

I know this is completely normal due to the stress response (increase cortisol), which when chronically elevated leads to stress eating (in some cases decreases appetite), water retention, and can negative impact on body composition and gym performance.

Stress is a part of daily life and there is no way of completely removing it. Having some stress is actually important for getting things done.

But it’s important to understand what it can do to us and stop it from being chronically high.

𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐬𝐭𝐫𝐚𝐭𝐞𝐠𝐢𝐞𝐬 𝐈 𝐮𝐬𝐞 𝐭𝐨 𝐝𝐞𝐜𝐫𝐞𝐚𝐬𝐞 𝐦𝐲 𝐬𝐭𝐫𝐞𝐬𝐬:
✅ Morning routine (meditation, gratefuls, reading, mobility)
✅ 7-9hrs of sleep per night
✅ Daily walks in nature
✅ Spend time with family and friends
✅ Limit time spent on social media

When I’m very stressed out and about to have a meal I take a couple of deep breaths and put my phone away and focus on the meal.

When eating, I chew slower and set down my utensils between bites.

𝐓𝐡𝐞𝐬𝐞 𝐬𝐭𝐫𝐚𝐭𝐞𝐠𝐢𝐞𝐬 𝐡𝐞𝐥𝐩 𝐦𝐞 𝐚𝐝𝐡𝐞𝐫𝐞 𝐭𝐨 𝐦𝐲 𝐝𝐢𝐞𝐭, 𝐫𝐞𝐜𝐨𝐯𝐞𝐫 𝐰𝐞𝐥𝐥 𝐚𝐧𝐝 𝐠𝐞𝐭 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐨𝐮𝐭 𝐨𝐟 𝐦𝐲 𝐠𝐲𝐦 𝐬𝐞𝐬𝐬𝐢𝐨𝐧𝐬.

Who struggles with chronic stress?

📸

𝐏𝐫𝐞𝐩 𝐮𝐩𝐝𝐚𝐭𝐞!

Currently 13 weeks out from the show

Photos on the left are from the start of prep (16 weeks out) where I was sitting at 192lbs and photos on the right is my current physique sitting at 185lbs.

Currently down 7lbs.

Starting to tighten up a little bit. Show weight will likely be around 170-173ish.

Energy levels are still really good!

Hunger is pretty good as long as I space out my meals throughout the day. I have also been incorporating a lot more high volume and low-calorie foods into my diet which seems to be helping a lot for now. I’m getting some craving at night but nothing terrible yet.

Have to work on my sleep though. This week I’ve been averaging about 5-6 hours per night so I need to get that up to 7-8hrs.

Calories = 3145
Pro 228g
Carb 377g
Fat 80g

Cardio 4x40min LISS
Resistance training 5x/week

Loving the program .lifts got me on.

I’m excited to keep grinding away 💪🏻

𝐘𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐧𝐞𝐞𝐝 𝐞𝐧𝐝𝐥𝐞𝐬𝐬 𝐡𝐨𝐮𝐫𝐬 𝐨𝐟 𝐜𝐚𝐫𝐝𝐢𝐨 𝐭𝐨 𝐥𝐨𝐬𝐞 𝐛𝐨𝐝𝐲 𝐟𝐚𝐭 🙅🏻‍♂️

Yes, the stair master can be a good tool to help you lose weight but you don’t need hours of walking on it every day to drop weight.

The main driver for weight loss is a calorie deficit, essentially burn more calories than you consume.

𝙏𝙝𝙞𝙨 𝙘𝙖𝙣 𝙗𝙚 𝙙𝙤𝙣𝙚 𝙗𝙮 👇🏻
✅ Eating less food
✅ Resistance training more
✅ Doing more cardio
✅ Increasing your NEAT (ex: steps per day)

If you enjoy eating more food then use cardio as a way of creating a calorie deficit.

If you can’t stand cardio, maybe reduce your calories or increase your NEAT.

Instead of resistance training 2x per week try 3x per week.

I don’t recommend going to an extreme with any of these strategies. It is all about that balance and what you are able to adhere to.

Only make small changes. No extreme changes like going from 20min 2x per week of cardio to 60min 7x per week. Keep it gradual.

I also don’t recommend everyone to go into a calorie deficit. Especially if you have been doing alot of yoyoing diet and now metabolism in a bad spot.

Keep the process simple and easy to adhere too.

🔥If you would like some help setting up a plan to lose weight DM me “FAT LOSS” 🔥

📸 .lifts

How do you know if you’re making progress?🤔📈

Are you taking monthly/weekly PROGRESS PHOTOS? 📸

Are you tracking your BODY WEIGHT?⚖️ (don’t solely rely on the scale it’s only a tool)

Are you tracking your BODY COMPOSITION?

Are your tracking LIMB CIRCUMFERENCE? 💪🏻

Are you tracking your WEIGHTS lifted in the gym?

🛑 To be honest, during my offseason I typically slack with tracking my body weight, body composition and taking progress photos.

✅ I have made it my mission to start tracking my body weight every morning, take progress pictures once per week and tracking limb circumferences once a month for the rest of my improvement season.

🌟This is made super easy by the app that I use with my clients. I have simple created an account for my self that I can input all my stats into and the data gets graphed out 🌟

✅ You don’t need to use all of these different ways of tracking. I’d suggest using 2 or 3.

Tracking is not only crucial for knowing if you need to make adjustments to your diet or training program but also very important for motivation. If you see changes to your physique you’re more likely to keep following the program.

If you have any questions about tracking progress feel free to reach out to me 🙂

📸

💥5 Tips that helped me deadlift 500+ pounds💥

When I was younger, the deadlift was a super awkward lift for me and I would mainly feel it in my lower back.

❌I would squat it up versus hinging it up

❌I would just hop on the treadmill for 10minutes and then go straight into deadlifting without doing any mobility, stability and pre-activation work

❌Though the deadlifts felt terrible I would still continue to perform all my sets thinking that it was fine to feel it in my back and didn’t know that is mainly a hamstring/glute dominate movement

❇️ It wasn’t until I got help from trainers at my local YMCA ( being the main dude). Where I was told to👇🏻

✅Lower the weight and focus on form

✅Increasing my mobility through the hip and hamstrings

✅Pre activate (core, glutes and hamstrings)

✅Brace properly (valsalva maneuver)

✅Follow a structured program

I’ve been following these tips for the past 6 or so years.

💥I’ve been able to go from deadlifting 225lbs for a couple of reps all the way up to deadlifting 525 for a single💥

📸