Excellence with Emma

Can you build muscle and lose body fat at the same time?

6 weeks of incredible work from here 👏🏻

And would you believe she weighs exactly the same from left to right? Despite being visibly leaner?

That, my friends, is body recomp at its finest ✅

Body recomposition is a much sought-after result from a lot of people, cos it sounds amazing, right?

Get jacked and lean all in one go?

Sign me up 🙋🏼‍♀️

However, for a lot of people it’s not all that possible.

But with the right plan in place and consistency in & out of the gym, it’s possible.

As proven by Jenna👆🏼

What have we done?

As always, we have nailed the basics:

👉🏼 followed a structured training program, doing the same movements week on week & getting stronger at them 🏋️‍♀️

👉🏼 nailing training ex*****on. Jenna is amazing for sending me training videos & she always takes on board my feedback & improves every single time 🎥

👉🏼 training with high intensity. If anything, I am having to pull Jenna back & stop her going past failure too much 🤣 she trains like an absolute animal & it shows 🚀

👉🏼 focusing on getting in good quality, nutritious foods with plenty of protein. She’s been averaging around 2300-2400 calories a day with lots of flexibility, meals out & the odd hot wings challenge here & there 🤪

👉🏼 nailing variables outside the gym, especially sleep & stress management which are key for muscle hypertrophy 😴

It’s a pleasure to get to work with people who work damn hard m can go in the gym and get after it, & I’m so excited to see how the next few months unfold for this lady. The sky’s the limit 🚀

If you’re ready to really level up your health& fitness game & take your training to the next level, I have online coaching spaces available. Click the link in my bio or DM to book your FREE discovery call 📲

26 trips around the sun 🌞

My 25th year was definitely my most impactful yet

A lot of self exploration done

A lot of looking deep inside

A lot of figuring things out

A lot of… realizing things (Jenner, K. 2016)

I started 25 fresh out of university, trying to get a job in a lab with the aim of doing a PhD down the line.

I ended 25 running my own business where I get to coach the most amazing women every day and help them fall in love with fitness and achieve their goals.

I feel like I am finally doing the thing I always knew deep down I wanted to do.

I feel like I am living my purpose and am truly in alignment (as cheesy as that sounds).

And honestly I just feel so lucky and grateful.

If there’s one thing 25 taught me it’s that you are the one who’s responsible for your life, you are the one who has the ability to go out there and create the life you truly want. And if you literally cannot stop thinking about something - just fu***ng go for it. You’ll only regret not going for it sooner ❤️

And I am oh-so excited to see what 26 has in store for me 🥰

Own your actions 🫵🏼

If you’ve decided you want to start a fat loss phase, then you need to own all the actions that are required to get you to your goal

Because the reality is, you will have days where you’re hungry 👹

You will have days where you don’t want to go and train 🏋️‍♀️

You will have days where energy is on the floor and doing simple tasks seems like an effort 🫠

You will have days where you have to say no to certain events or occasions or food or drinks, when you really want to say yes ✋🏽

And while these days are hopefully rare, complaining about them isn’t going to make it any better

And taking it out on those around you certainly won’t make it better either.

So own the actions you need to take, and understand that the sacrifices may be necessary in order to get to where you want to be.

And if you take actions that don’t happen to align with the goal you say you have?

Then own that too.

Either way, own your s**t, because no one is ever forcing you to do anything 🤪

You’re an adult, and you are the one calling the shots on what you do each and every day.

Want to work with me towards your own health and fitness goals? Click the link in my bio or DM me for more info on online coaching 📲

Every ‘yes’ is also a ‘no’.

This is a really important concept to understand when it comes to achieving your fitness goals (and any goal really) - that, for everything you say ‘yes’ to, you’re saying ‘no’ to a whole lot of other stuff.

And it works the other way around too: if you say ‘no’ to something, you’re probably saying ‘yes’ to something else.

And what you need to start getting clear on is what you’re willing to say yes and no to.

For example, if you want to go out this weekend to the clurbbbb, you’re saying no a night in with your family 🕺

Or if you want to save your money for a holiday next year, you might have to say no to spending it on another iced vanilla latte every day next week ☕️

If you want to dye your hair brown, you have to say no to being blonde 👱‍♀️

You see what I’m getting at here - every single time we say yes to something, we’re effectively saying no to all of the other options.

And if you want to lose some fat or improve you body composition, you are going to have to say no to certain things, like eating high-calorie foods whenever you feel like it, or indulging in cravings 24/7, or sitting inside and not moving all day rather than getting out for a walk.

But every time you say ‘no’ to these things, you are saying ‘yes’ to slowly becoming the person you want to be and to achieving your goal.

Conversely, if you decide to say ‘yes’ to all of the above (which is always your decision to do and I ain’t here to judge btw), then you are effectively saying ‘no’ to improving your body composition.

So it comes down to this - what have you been saying ‘yes’ to and what have you been saying ‘no’ to that has brought you to your current position?

And if you’re not so happy with that current position, then maybe you need to think about where you need to redirect those yes’s and no’s.

So what can you say yes to today and for the rest of this week that’s going to bring you a tiny step closer towards your goals?

If you’re ready to say YES to achieving your body composition goals and want some help along the way, my August spaces for online coaching are open now and I would love to help! Click the link in my bio or DM me for more info 📲

INSANE progress from the amazing Robyn here over the last 11 weeks

I’ve known Robyn for years, and honestly when she approached me to coach her I was a bit in disbelief - this girl knows what she’s doing, and so to be able to guide her through a fat loss phase was definitely an honour!!

Robyn is no stranger to the gym, and knows how to train hard, but has never had someone write her programs for her 🏋️‍♀️

She’s also done multiple fat loss phases, but the approach we decided to take this time was a bit different

So I stepped in and changed things up slightly

We moved away from a very high volume approach, paring back the workload and instead focusing on intensity and immaculate ex*****on

Over the 11 weeks, she worked up to a 125kg deadlift, and also shoulder pressed the 30kg dumbbells 🤯

Paired with a calorie deficit, and an amazing work ethic, has delivered some phenomenal results in a short space of time 👆🏼

She’s an absolute workhorse and never missed a beat either, and was a dream to coach.

When someone already has all the habits and fundamental behaviors nailed, it means we don’t have to spend any time working on
them and can get straight down to the nitty gritty

This won’t always be the case however, and for a lot of my clients we have to spend a month or two simply nailing their routines and making big changes to their lifestyle

Every client is so different which is why I love this job so much ❤️

If you want guidance with your training and nutrition, I have coaching spots available now! Hit the link in my bio or DM me for more info 📲

So so proud of my client and what she has achieved in 9 weeks ❤️❤️

This lovely lady was one of my very first clients and came to after doing the typical 6-8 week challenges, but always struggling to maintain the results she achieved.

So I knew I wanted to make sure that the plan I set for her was sustainable, and something that could fit into her daily routine without any stress.

She is currently:
🏋🏼‍♀️ Resistance training three times per week
🥙 Eating an average of 1800-1900 calories per day
🍹 Still fitting in meals out, drinks and social occasions
💘 Feeling like this is just the way that she lives now (the most important part in my eyes)

That’s not to say this has been easy peasy, we’ve also had the C-word (🦠) for a week at the start, some very busy and stressful weeks with work, and some weeks where progress felt quite slow and that the scales maybe wasn’t playing ball ⚖️

But I constantly reminded her that the work she was doing day in day out would pay off and the results were coming, it was just a matter of time ⏰

The result? When we finally compared the week 1 vs week 9 pictures, well… I think the results speak for themselves 😍

Not only that, she’s also dropped a massive 6 cm from her waist in the last TWO WEEKS 📏

Sometimes progress feels slow but you have to remember that if you just keep ticking the boxes, the work isn’t going to waste

And sometimes that’s why you need a coach - to keep you motivated during the weeks that feel a bit slower.

I’m so excited to see what we can do with another 9 weeks of hard work.

Can’t commend this lady enough 👏🏼👏🏼

If you want someone in your corner, and to learn how to make real, lasting changes in a sustainable manner, I have a few coaching spots left before I close my books until mid-May. If you want one, message me the word ‘COACHING’ and let’s book in a discovery call today 📱

Or you can click the link below to apply! 👇🏼

https://ex2yscngntt.typeform.com/to/wKbQnUqJ?utm_source=Typeform&utm_campaign=Coaching+Application+form

Happy to announce the start of my newest venture - Excellence with Emma fitness and nutrition coaching! 🥳

Anyone who knows me probably knows I’m incredibly passionate about all things and health and fitness. Since I started going to the gym 8 years ago I’ve been obsessed with learning all about how the body works and moves, how to optimise health and performance, all about the psychology of behavior change, and more. I’ve also made quite a drastic physical transformation, and an even more drastic mental transformation. Fitness has allowed me to become my most productive, happiest self, and now, I want to share that with others.

After completing my Bachelor’s degree in Biochemistry, I made the decision to finally pursue something I’ve always wanted to, and gained my PT qualification along with a Precision Nutrition Level 1 Coaching Certification.

I’m now taking on clients for 1-to-1 online coaching. If you’re interested, you can head to the link in my bio and fill out the application form and book in for a consultation call - a free, 20-30 minute chat where we can discuss your goals, and what I can do to help you get there.

Whether you’re looking to gain muscle, drop body fat, become more confident, or just get some more structure to your training and nutrition, I can help you!

If you have any questions or would like to know more then drop me a message!!