– Complete the exercises for the amount of reps assigned for 3 sets or rounds
– detailed ‘how to videos’ are in my exercise database on Instagram @emfitt4me. The link is located to the right on a PC. If you are on your phone scroll down to the link.
– picture demos are below
3 ROUNDS
20 DB squat to press (10 each arm)
10 Bosu stand ups (crunches on Bosu to modify)
20 overhead lunges
12 SB crunches
12 dips (bent knee dips on a bench to modify)
Clean eating people!! Made easy!! I’m not messin this is real 🙂 Got the recipe from gym girl Jessie! She is hillarious, find her on IG or YouTube.
breakfast for the week 😍👇
Dump in a bowl:
3 whole eggs
1.5 cups egg whites
1/2 cup oat flour
1/2 cup unsweetened almond milk
16oz (2cups) fat free cottage cheese
2 cups thawed frozen spinach
1/2 cup finely chopped white onion
Pour in 9″ greased pan
Bake 15 min @450
Bake 35 min @350
I will probably top with salsa or avocado, or both!
Cut into 6 slices and eat it everyday! 😋
I originally got this recipe from Jamie Easons tricks and tips on bodybuilding.com
I’ve made them so many times now I’m not sure how close it is to the original! Totally recommend checking out her stuff, cool gal and a sister in Christ! Anyway, this makes a ton of food. It’s easy, clean eating, and quick!! Recipe below 👇
– 2 lb ground turkey
– 2 zucchini for every lb of turkey (shred the zucchini)
– 1 tea each: ground black pepper, garlic, salt, oregano
– 2 tea each: onion powder, basil
1. Dump it all in a bowl and mix with hands
2. Line a baking sheet with foil
3. Broil 8-10 mins each side
💚EmJOY
-Complete the exercises for the amount of reps assigned for 3 sets or rounds
-There are video demos with specific ‘how to’ details in my exercise library @emfitt4me on Instagram. The link to that is located on the right side of this blog if you are on a PC. If you are on your phone just scroll down to the link.
-There are picture demos listed below on this post.
3 ROUNDS
20 MB Slams
20 SB crunches
10 power step ups each leg
10 open close crunches
5 Romanian Deadlifts
5 side plank pass throughs each side
For an extra challenge try to complete 4 rounds!!!
Picture Demos:
1 a&b is an open close crunch
2 a&b is a side plank pass through
READY GO!!!
Let me know how it goes 😉
EmJOY❤️
After many failed attempts I’ve finally got this recipe perfected!! BIG YAY! I have had to eat many piles of mushy mess, can’t waste quality ingredients 😉
Recipe below!! It works, it’s good, I promise!!
1/2 cup mashed baked sweet potato
2 eggs
1 tbsp coconut flour
1 tea cinnamon
1/4 tea baking soda
1/2 tea vanilla
– mix ingredients in a bowl
– Cook pancakes in a skillet on med heat with coconut oil
– top with Greek yogurt, cinnamon, and maple syrup (I also use agave or walden farms calorie free syrup)
😊EmJOY
Ingredients:
1 1/2 cup oats
1 scoop vanilla protein
1/2 cup nut butter
1/3 cup unsweetened almond milk
Sweeten with stevia
– line a Tupperware container with plastic wrap
– mix ingredients in a separate bowl
– press into prepared container and freeze to firm up
– take out and cut into squares
– drizzle melted chocolate on top (I use 100% cacao bakers bar)
– can wrap individually in cling wrap and store in freezer
Grab and go!
💖EmJOY
– improve flexibility
– increase muscular strength of your: abdominals, low back, hips, and glutes
– help to balance muscular strength on both sides of your body
– enhance muscular control
– lengthens and stretches all the major muscle groups in your body
– improves posture
– relaxes your shoulders, neck and upper back
– safe for rehabilitation of joint and spinal injuries
– increased lung capacity and circulation through deep breathing
– improved concentration
– increased body awareness
– promotes stress management and relaxation
… and the list goes on! Pilates is a challenge for me but the benefits outweigh the pain in my opinion. I personally try to do at least 30 focused minutes at least one time/week. I also like to incorporate Pilates exercises into my clients training sessions.
Here are some shots of me suffering through an Efit30 video from YouTube. Actually it’s really not that bad, just one of my weaknesses. Gotta train the weaknesses!!!
WooHoo Em FITT Personal Training is on FB. I have been a NASM certified personal trainer since 2004. I also am a NASM Corrective Exercise Specialist and Fitness Nutrition Specislist.
Follow on FB to see some live action going on at the gym and stay connected with the latest in Em FITT!
Once you like my page go ahead and INVITE (just click the invite button located on the page) some friends that would benefit from a little motivation and training tips that change lives and bring actual results !!! Real life, real people… Livin’ life FITT!!!
My goal is to create a community that has an atmosphere full of: love, laughter, acceptance , and inspiration!!! It is my highest priority to provide information that is helpful to achieving YOUR fitness goals!!
Thank you to all who support Em FITT and contribute to the community!!
Much appreciation,
Emily
I often resort to spaghetti squash and ground turkey when I need a quick meal prep, it’s super easy and delish!!
– half the spaghetti squash and bake it face down @ 400 for 45 minutes, I rub a little olive oil on the flesh of the squash
– brown the turkey meat: add fresh crushed garlic, sea salt, pepper, basil, and oregano
– after turkey is browned add a 1/2 cup low sodium tomato sauce and a chopped orange bell pepper, let simmer about 5 minutes
– once squash is done fork out strands to serve/portion out
💖EmJOY
So excited to have some of this brewing! It’s going to go great with my baked sweet potatoes or on top of a rice cake!! Yay!
Easy peezy:
– cup dates
– 1 cup of water
– boil in a pan over high heat
– reduce heat and simmer 45-60 mins
– remove from heat and let cool for 15 minutes
– blend/process till smooth
– store in fridge in sealed container
So this makes rice cakes Em-Azing!!!
YES TRY IT NOW!!!
EmJOY💖
It's a beautiful life, in the midst of the mess, always find the joy!!!
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