4 things you should do

Hey hey!!

Throughout my fitness journey and in a lot of classes, I have learned many things to do to improve your life.  Here are 4 things you can implement into your lifestyle that will benefit your health and wellbeing! Let me know if you try any of them 🙂 

  1. Drink water…and a lot of it! Water is very important to your body for many reasons.  The main reason I love water is that it helps with digestion and inflammation (bloated tummy). Also- fun fact: drinking water = increase in daily steps because you have to get up to use the restroom or to fill your bottle! 😉 Instead of aiming for a certain amount, start off by trying to increase your water intake gradually. 



Sleep is vital for a healthy body and brain. Sleep impacts your mood, your appetite, your skin, your metabolism, your brain, your immune system, etc. Make sure you are getting good rest and enough of it. Sleeping can prolong your life! I suggest aiming for 7-9 hours! 

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Photo by Christian Domingues on


3. Surround yourself with positive, encouraging people 

The people around you impact your health in many ways. If the people around you help you cope with stress and anxiety, they can help you deal with things in a healthy way. I love being around people who motivate me to be better. If someone doesn’t make you happy, or support you, then they don’t deserve your time 🙂



4. Breathe 

This is something that is hard for me. I am ALWAYS doing something. It is very important for both me and you to take a step back to relax. Hiking and yoga are the things I do to relax but I am trying to be content with just doing nothing. It is important to power down and relax our bodies. This is the habit I am working on right now 🙂 



I hope you will try one of these things. I promise they will help improve the quality of your life!



EM ❤ 


I deleted my social media

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Scroll, scroll, scroll, like, like, ohhh love her outfit, comment “CUTE”, scroll, like, oh dang, she looks good… get out of app, open snapchat: swipe, tap, swipe, tap tap, ohh long story, tap, tap, tap, dang they are still dating?, close app, open text message to Leigh Ann “did u know so and so are still dating?” send… instagram, scroll,scroll,scroll


This is what we do in our free time. We are connected to our phones, to an illusion of a perfect world, and to comparing ourselves to others.

Instagram and Snapchat were deleted from my phone on January 2nd. I have re-downloaded instagram primarily for my fitness account @fit_by_embem 🙂 But I will not go back on my personal account. I always would talk about how bad social media was, but I had never truly distanced myself until the beginning of this month. The first couple of days were really hard, I wanted to download them to see if I had any notifications, if anyone tagged me in somethings, or to see what people were doing.


After a week, I stopped thinking about these social media platforms. I had three extra hours each day to focus my energy toward something productive. Why did I spend so much time searching what Khloe wore to her sisters house? Why wasn’t I worried about how my grandparents were doing? Why wasn’t I using this time wisely in a way that makes me a better person? Why did I want people to see what I was doing? It is nobodies business besides my own and who I am with.

Now, in my free time, I checked the news. I looked at online research articles. I used my time, and technology in a smarter way. I listen to podcasts, or read articles by my role models. Social media is useful for some things, but it can also take a lot of your valuable time and impact your mental health.

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After almost a month without Snapchat or my personal Instagram I believe I am happier without them. My friendships are strong with my real friends. I don’t need to snap someone to stay connected with them, I will text or call them. If I want to take pictures, I do so and then save them for myself to see later! This has been an amazing challenge for myself that helped me a lot.

I challenge you to go a day without snapchat or instagram or even both! It is going to be hard but I promise you two things:

  1. You will still have friends 
  2. You will still have fun! (Believe me! You can go to the beach and not snap it 😉 )

See how you feel after one day, then maybe try two days. I am not telling you to get off of these platforms forever, but do it as an experiment for yourself.

Please reach out to me if you do this. I promise it will benefit you in the long run 🙂

Let me know in the comments below your thoughts on social media!


Will I Ever Compete Again?

Competing in an NPC bikini competition was a huge goal of mine once I turned 16. From the ages of 16-20, I competed in 5 bikini competitions. I am going to take you through a day in my life when I competed and then explain why I will never compete again. Please consider that competing is a sport and not a lifestyle. I would maintain this schedule for 10-12 weeks.



On a typical Monday morning with 4 weeks until competition, I would wake up at 5am to head to the gym for 45 minutes of fasted cardio. I would wear 3 layers of clothes with a sweat wrap around my stomach to help me lose any extra body fat I still had. After cardio, I would drive home and shower and then eat. My first meal would be 1 cup of egg whites, ¼ cups of oatmeal and 1 tbsp peanut butter, all of which I would weigh out and then put on my excel spreadsheet food log. I would measure everything I ate and ensure I was hitting my exact macros. This means that I would eat a certain amount of protein, carbs, and fats everyday: 120 grams protein, 110 grams carbs, and 35 grams fat. These numbers were monitored by my coach and would change as I got closer to my show. 

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After I ate,  I would head to class. Every two hours I would eat 3-4oz of chicken, broccoli, and if I was lucky, rice! At 3pm, when school was out, I would head to the gym, I would either lift with my trainer or do my workout on my own. A typical workout would be 1.5-2 hours. After this workout, I would head home, shower and eat my last chicken meal. Before bed I would get egg whites and 10 almonds. I remember being so excited to eat almonds. WTF !!! This was my life for 10-12 weeks. On weekend, I would drive two hours to attend posing class and to hear how my progress was. I would send photos of my body to my coach every week, along with my weight and how I was feeling.


Competing taught me a lot about myself. It taught me that I am strong. Really strong. I had to overcome many obstacles through competing. So many people would judge me for what I was doing. Everyone assumed it was a beauty competition and that I just wanted to strut around in a swimsuit. This was not true.  I competed to prove to myself that I can do anything I set my mind to. This sport requires so much dedication and commitment I cannot even explain the mental strength I gained through my experiences.


Competing also taught me how hard it is to lose weight. A lot of people do not understand that when I compete, I lose 20 lbs. I understand how hard it is to lose weight and how frustrating it is. I truly empathize with my clients and understand what they are going through. Losing weight is hard, but if you want something bad enough, there are no excuses! You wake up everyday and tell yourself you are a bad ass and that you can do it! 

I loved competing and loved seeing my body change. But, I  will never compete again. I am very content with my body the way it is now and I continue to push myself hard but I now strive for balance. 

Body image is something that I have struggled with. Competing is literally what your body looks like and someone is always judging you. It was really hard for me to love my body when people were constantly criticizing me. Being in season was amazing because I was always low weight and pretty lean. However, coming out of season, I would see the weight gain and get mad at myself. Fluctuating between on and off season was not good for my metabolism, my mental heath, or my physical health. In season, I could not enjoy time with friends and family and had to be really selfish with my time. I would NOT miss a workout for anything!  I would not eat sweets on my birthday, and would eat chicken breasts if I ever went out to eat. I was very dedicated.img_7436.png 


Now my mindset is completely different and I am proud of how far I have come. I push for a balance in my life. I love exercise and being healthy, but I also love tequila and chocolate. If I want to go out to eat, I no longer calculate my macros and I just enjoy my food and the time I am spending with others. I still track my food but I allow myself to be a human and do not get mad at myself if I miss a workout or eat ice cream. My metabolism is fast again and I have energy to hike, go out, and to be myself. I am stronger than ever both inside and out 🙂 


I am grateful for the 5 years of my life that I competed, it made me the confident person I am today. However, I chose this healthy lifestyle and am happier than I have ever been!



If you would like to hear even more about my experience, shoot me an email! If you are considering NPC Bikini Competitions, I would love to chat with you! If you are looking for a trainer or wellness coach, hit me up also!

Thats all for now!


Hey Hey!


My name is Emily! I am starting this blog to post all things wellness related. Wellness includes physical, mental, emotional, spiritual, financial, and psychological health. I am going to write about topics that inspire me to hopefully inspire you!

I am a certified personal trainer through NASM. I specialize in functional fitness, weight loss, older adults, and weight lifting. I would love to help you reach your goals! Shoot me an email at if you would like to work with me!

Leave a comment with a topic you would like to see me write about!

“In a world where you can be anyone, be yourself.”- Etta Turner