How to Hip Thrust in a Busy Gym 🥵
(sound on for my voice over!)
Ok we all know we should be hip thrusting, but like the set up is pretty awkward 🙈
My go-to is to use the bench press! (Side note for my anxious peeps: guys bench press on Mondays so it will be busy 😂)
The bench press is great because the bench won’t slide away from you during your thrusts! And all the equipment is right there ☺️
Tips:
✨Use bumper plates if you’re not strong enough for the 45s. Nothing is worse than trying to roll small plates over your legs.
✨Snag a squat pad or a rolled up mat for your hips!
✨ACT CONFIDENT. I’ve never been questioned using this method, and I think it’s the easiest set up.
Stay tuned for the other ways I set up in the gym 🤩
Emily Clark
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Hi babes!
I'm a personal trainer and this is my fitness page where I can share ALL the fitness tips with you! :)
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09/28/2020
🖐 health goals keeping me sane during quarantine
If you’re like me, quarantine has really tanked your motivation 😅
Like you KNOW if you worked out/ate better/worked on your goals you’d feel better overall
But that damn motivation is holding you back 🙃
Here are some daily things you can do (that help me!) to start building that back up ☺️
Now you don’t have to be perfect, just taking those little steps each day will get you much further than random spurts of motivation
✨ Workout/Move EVERY DAY
Making movement a daily habit will 100% be easier than saying you’ll workout 3 days a week (unless you set specific days)
Even if that movement is stretching or going for a walk, it really just clears your head and elevates your mood 🥳
✨Drink 1/2 your bodyweight in water
Staying hydrated is so important obvi
It helps with energy and keeps your body run smooooth
And no one likes dehydration headaches hehe
✨Make a healthy feel-good breakfast
Starting my day with protein and fruit just makes me feel productive ya know?
I aim for ~20g of protein, some healthy fats, and some fruits or veggies!
Take 15 mins in the morning to make yourself something nice :)
✨Set fitness goals
Boring workouts make me not want to workout either, so setting goals helps avoid that
Actively working towards new goals makes your workouts much more fun!
Mine are handstands and splits 🤸♀️
✨Have vegetables at dinner
Even if I have 0 veggies all day, I make it a point to include them for dinner pretty much every day!
Remember, consistency is your BEST FRIEND 👯♀️ for seeing progress
09/21/2020
How to become more ✨confident✨ even when you’re not 👀
Last night I watched Amy Schumer’s “I Feel Pretty” and basically she started out super insecure about herself, fell and then woke up the next day totally believing she was THE most beautiful and capable woman in the world. 💫
She got her dream job, delivered amazing speeches, got the guy, etc.
But she still looked exactly the same.
The only difference was her CONFIDENCE. She believed she was the absolute best and got everything she wanted.
Now IRL you’re not going to just wake up and be confident. 😂
As someone who has always struggled with this, 🙈 I can tell you it takes A LOT of work.
I truly believe confidence comes from putting in the work to become your best YOU.
You are the only person who can actively work towards your best self. Your confidence is built by the actions and goals you accomplish, not by wishing.
And I know it’s freaking hard. The amount of times I sat in the bathroom at the gym googling s**t is unmatched. 🙃😅
But guess where that got me? 😉 I built the knowledge, confidence, and capability. It just starts with you ✨ So let’s do the dang thang this week and work on building that CONFIDENCE.
09/10/2020
Here the best way to actually stick to your workout routine
During stress, we get rid of the things that bring us the most peace
Which literally makes no sense
We revert back to old habits of not working out, sleeping in, eating out all the time (am I just calling myself out rn?? 😂😂)
But those things aren’t benefiting us
Self care is the MOST important thing ESPECIALLY right now
So let’s stop convincing ourselves that we are too tired, lazy, or busy to do the things we need the most
Here are my 3 fav tips to keep up with workouts at home
💫Have designated “me” time
SCHEDULE when you’re going to workout. Failing to plan = planning to fail idc who you are 🤷♀️
💫Get excited about your workouts
Find a workout routine that has you working towards something that excites you! Nothing is worse than being bored during a workout
💫Accountability
Your spouse, your bff, a workout class, a coach, WHATEVER. Something that helps hold you to your workouts makes it so much easier 🥰
If this is you, know it’s normal to not be on it 100% all the time. But also know you can take the small steps each day still.
08/03/2020
Happy Sunday and August 1st 🤩 There’s never a perfect time, but right now you have a PERFECT opportunity to commit to one thing this week.
Obviously there’s a lot on everyone’s plates rn. I understand if you’re feeling overwhelmed and like you can’t possibly add another thing.
Honestly I’ve been feeling this exact thing. Just falling through the weeks instead of moving forward on my goals 😅🤔
👉Action BEFORE motivation.
To start, it’s best to work on building consistency. This will make it easier for us to build confidence and compound our work over time 🙌
So this week, instead of trying to do EVERYTHING and falling short, let’s pick one thing and crush it.
Change starts with one thing.
✨wake up 15 mins earlier
✨read 10 pages every day
✨do 20 min workouts each day
✨eat 1 cup of veggies each day
Pick one thing and practice consistency this week.
Remember the basics, there’s brilliance in the basics ☺️🙌
08/01/2020
What if I told you it’s normal to fall off track?
And what if I told you I’m not motivated all the time...in fact I’m not motivated most of the time 😂
The biggest misconception I hear is if you aren’t motivated 100% of the time, there’s something wrong with you or your goals. And maybe it’s not for you.
The truth is we ALLLLL struggle with this. (Yes even fitness trainers....we spend all day breathing fitness AND we have to do it ourselves after all that 😅)
So how do you move forward out of the normal slumps?
We don’t wait for motivation.
We just do it.
That’s how we keep going and be consistent.
We set an alarm an hour earlier to go before work. We stock up on fruits and vegs for the week. We plan to make things as easy as possible with where we are.
We move FORWARD in some way even if it feels like the tiniest step.
So if you’re feeling discouraged, know that it’s normal. The difference is you can choose to keep pushing forward each day. You may not feeeel like doing the thing, but you’ll always feel so much better after 🙌☺️
06/29/2020
How to get fit even if you’re not motivated‼️
Alright we are talking about self care up in here.
And no I’m not just talking about face masks and a glass of Prosecco (although those are both amazing 😉😍)
It’s a weird time and I think all of us are feeling especially unmotivated to take care of ourselves.
Self care is literally giving af about your body. Not how it looks, but how you treat it.
❗️Remember this:❗️
Action before motivation.
Read that again.
You must take action FIRST to become motivated.
And it all starts with one step towards a healthier you.
My #1 secret to taking action? Create an environment/routine that supports your goal.
For example:
🌟Increase🥦🥑🥬 by 👉 Buying frozen veggies you can just add to your meals throughout the day
🌟Hit your🏋️♀️ by 👉 Going to the gym first thing in the morning so you don’t procrastinate
🌟Get that💧 in by 👉 Having a reusable water bottle at your desk at all times
It all starts with one thing. Then add on another. Soon enough you’ll be in a routine and crushing your goals 🙌
So let’s get it this week 😉
06/10/2020
In the midst of these overwhelming, stressful, and crazy times I know it can be hard to focus on your health.
But the truth is right now is still an important time to do that. We all still need to take care of our healthy bodies 💕
You will always be your best when you take care of YOU.
When stress hits, our newest habits and routines are the first things to go out the window.
But LISTEN. You only have so much to give. So take care of you so you can continue to care for others.
Things to make time for:
✨quality sleep
✨food that fuels you
✨daily movement
✨enough water
And I know that seems so freaking simple, but the simple things are what we need to focus on the MOST.
I’m going to be honest, I felt weird posting anything for so long. Mostly because it felt almost trivial to be talking about fitness right now.
But I know it’s hard right now, which is why I think taking care of our health in all aspects is so important 🙌
Do what you can with what you have. Maintaining those small habits now will create a more healthy lifestyle 👊
04/14/2020
How to get the most out of your planks 🙌
Planks are a staple core exercise, but most people are not doing them optimally 😳
I see people holding planks for minutes and only stop because their “arms get tired”.
HELLO IF YOU ARENT FEELING PLANKS IN YOUR CORE, YOURE DOING THEM WRONG.
No worries, here’s what you do 👇
✅Tuck your pelvis and squeeze your glutes and quads. No b***y poppin!
✅Squeeze shoulder blades back and down to activate lats (limit traps and neck work).
✅Pretend like you’re pulling your elbows toward your feet to help activate upper core.
These tips will help you feel your core better and help you learn how to brace!
If this is too hard/you’re not sure if you’re doing it right, try a dead bug first and that will help.
Hope you’re staying healthy ✨
04/09/2020
Just a reminder because I know there is A LOT going on right now.
❌1200 cal diets: just meaning don’t starve yourself in fear or because you’re too busy you forget to eat. Take the time to make some balanced meals 🥦
❌juice detoxes: lots of MLM companies are bringing out immunity savers and “cleanses”. Don’t listen to them. Focus on the basics of exercise, vegetables, protein, stress management.
❌Pinterest workouts: I saw this one yesterday. Now I’m not going to tell you to not do them at ALL, because I believe any movement is better than no movement. Just be smart. Research the exercises and make sure they’re legit and use proper form. They’re not the best and most of the time made by unqualified people. I recommend finding someone qualified and reputable and follow their IG or YouTube if you want free workouts.
❌people who stress you out: right now more than ever is important to guard your positivity. If someone or something is stressing you out, change it.
❌being too hard on yourself: it’s ok if you can’t workout every day or you order takeout. It’s ok if sometimes you just watch tv. BUT know what you’re in control of, and know you have the ability to change it if you want to.
I hope you’re doing ok and making it through the week.
Let me know something you’re breaking up with 👊
Mine is bad sleeping habits 😂 (I KNOW I FELL OUT OF MY ROUTINE. But we are back to 6:30 as of today. 🤩)
03/31/2020
With all the things to worry about right now, losing progress shouldn’t be one of them.
TBH you probably won’t lose muscle mass (unless you’re eating very low cals for some reason)
So not to worry, the muscle and strength you’ve built won’t disappear overnight 😊
But that doesn’t mean we should just “wait it out” to hop back in our fitness.
There’s lots of different things we can work on right now for your overall health!
Maybe this is an opportunity to focus on sleep, stress, add vegetables and protein to your meals, etc.
Exercise and moving our bodies is so important for maintaining that muscle mass (which helps us look toned, get strong, and overall wellness!) and is very therapeutic and good for overall wellness.
It’s normal to go through phases of fitness. No one is on their fitness routine 100% all the time (at least not me 😂😂)
Right now is a perfect opportunity to learn how to still keep it going even when you don’t have gym equipment!
We can most definitely build some positive habits right now that will carry over when all this is done.
AND now is the perfect time to get comfortable with your form, so when you go to the gym, you’ll have the basics down already.
How amazing would it be to gain the tools and knowledge so when you get back in the gym you are confident cool and collected 😎??
If you need help, shoot me a message 💕
03/25/2020
Here’s the best way to maintain progress right now:
I know a lot of women are scared of “losing” progress right now by doing home workouts.
Here are the facts:
If you stopped working out all together, you might start seeing a little bit of loss around 4 weeks.
Then depending on how fit you were, it will take longer for people with more muscle mass to lose ALL their progress.
So that’s good news!
If you want to maintain progress right now, here’s what you can do:
✅Make sure you are still fueling your body (if you are eating less, you will lose faster. If you are eating more, you will gain body fat)
✅Drink water, eat veggies & protein
✅Get quality sleep and manage stress
✅Do home bodyweight resistance workouts 3+ times per week
✅Focus on improving other things like cardiovascular endurance, mobility, core strength, etc.
You are most likely not going to lose much progress during this time. So take a deep breath. 🤗
It gives us an opportunity to shift our focus and work on other things that may get neglected! 🙌
Even if you have other things going on and fitness isn’t at the top of your list, that’s ok.
This will pass.
Do the best you can during this time with what you have.
Self care is still important and there’s so many ways to do it.
PS -I just sent a list of things you can focus on right now for self care to my email list. Click the link in my bio and I’ll send it to you. ☺️
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