Emma | weight loss & life

I’ve spent so much of my life chasing a specific number thinking that it was going to be the finish line where everything finally clicked and I’d be happy. Looking back at 330lbs and even that lowest weight I realize now that I had to gain a bit back so I could actually live my life. Being at my "thinnest" was the loudest my brain has ever been. I was so exhausted from the constant restriction and the mental math that I couldn't even enjoy the body I worked so hard for because I was too busy being terrified of losing it or gaining a single pound back. Now I’m just existing and eating for strength and actually having the energy to show up for my life instead of just showing up for the scale. I wish I could tell my past self that there is so much more to this journey than just shrinking yourself down. It’s okay to take up space and it’s okay to choose your peace over a pants size, I promise.

After losing 160 pounds I’ve realized that so many of the "rules" we’re taught are just total icks (cringey) and they make the whole process so much harder than it needs to be. I’m over the fake food and the constant pressure to be perfect every single day. Life is already a lot and I’d rather just focus on what’s actually sustainable for my peace of mind and my health without it being such a huge deal! It took me a long time to figure out that you don't have to be miserable or follow these weird cycles of guilt just to see progress and that's exactly why I do things differently now. I'm curious if anyone else feels the same way about these or if you have your own that you're just totally over by now, let me know in the comments what your biggest weight loss icks are because I'd love to hear what habits you've decided to stop doing for your own peace of mind. If you're tired of the "diet starts Monday" mindset or feel like you’re only allowed to have the lowest calorie version of everything and want to actually find a balance that sticks, I’d love to help you get there without all the unnecessary stress. If you need help on your journey, the link is in my bio🫶🏻

High protein french toast with 43g protein and 17g fiber! Stop skipping breakfast or settling for a bland protein shake! You CAN eat french toast and still hit your goals! Starting your day with a massive hit of protein and fiber is the ultimate hack to staying full and crushing cravings! • 1/2 cup Fairlife 2% Milk • 2 Eggs • 1/2 tbsp Vanilla Extract • 1/2 tbsp Cinnamon • 4 slices Life Light Bread (80 cal / 5g protein per 2 slices) 1. Whisk the milk, eggs, vanilla, and cinnamon in a bowl. 2. Dip the bread, making sure it’s fully coated and soaks up all that high-protein goodness. 3. Cook on the stove over medium heat until golden. 4. Slice into rectangles and pop them in the air fryer for 4 minutes at 400°F for that perfect crunch. (Air fryer times may vary!) 5. Top with a container of Light & Fit Greek yogurt, fresh berries, and light maple syrup. 480 Cal | 43g Protein | 17g Fiber | 57g Carbs | 13g Fat If you’re ready to stop feeling restricted on your weight loss journey, my clients eat meals exactly like this every single day while the scale keeps moving down. We don't do "diet food,” we do favorite foods made better! If you’re ready to lose weight without the restriction and need help starting your journey, click the link in my bio to apply for coaching!

Everyone sees the physical change but they don’t always see the mental side of things. I’ve done so much healing and I’m in such a better place now but I think it’s important to be real about the fact that you still get hit with those old thoughts sometimes. Being that version of myself for so long left a mark and some days my brain just hasn't fully caught up to where I am today. I catch myself looking in the mirror and for a split second I still see the girl I used to be and it’s such a weird feeling to describe because I know how far I’ve come and I’m so proud of myself but that old version of me still feels so familiar. I think about the years I spent hiding in the back of photos or feeling like I was only invited to things out of pity and even though I know that’s not my life anymore those memories can still feel heavy when they pop up. It’s a constant process of unlearning all those things I used to tell myself about not being good enough or not belonging in certain spaces and even when you're "healed" you still have to choose to be kind to yourself every single day. I just want anyone else going through this to know that it’s okay if you still have those moments where you feel small or scared that you’ll lose your progress. I’ve worked so hard to find peace with myself and most days I feel good but I’m learning that part of the journey is just accepting that those intrusive thoughts might show up and that’s fine as long as you don't let them take over. You were worthy of an amazing life back then and you're worthy of it now and having a hard day doesn't take away from everything you’ve achieved!

Sans description

Sans description

Right now, society is making billions by convincing you that your body is a problem that only a prescription can fix. We’re being flooded with ads for GLP1s, making it feel like "the only way." Years ago, before I lost the weight this time around, I tried the GLP1 route. I lost 20 pounds in a single month but because I hadn't changed my lifestyle, I gained every single bit of it back and more the moment I stopped. Through all the noise I want to remind you that you don’t need a shot to reclaim your health. I lost the weight naturally and more importantly I kept it off. You have the power to do this without being tethered to a pharmacy. Don't let them convince you that you're powerless without their product. If you’re ready to stop the cycle and lose the weight for good click the link in my bio to learn more about my 1:1 coaching🫶🏻

The problem isn’t that you don’t know what to do because you do! The problem is you don’t give it enough uninterrupted time. Three good weeks feels amazing, you’re locked in, feeling yourself… then one higher calorie dinner feels like you ruined it, then you mentally check out for four days because “I already messed it up” and suddenly it’s March again and you’re back at square one. The only thing that changed losing 160 pounds was that I stopped blowing it up when it got slightly uncomfortable. I stopped acting like one off day meant the whole thing had fell apart and I was just doomed. Weight loss is not complicated, it’s just emotionally inconvenient. It requires you to keep going when it’s boring and when it’s slower than you want and when nobody notices yet and if you could just sit in that middle instead of escaping it your entire year would look different. If you’re done restarting and you want structure and accountability so you don’t spiral every few weeks I’m here to help🫶🏻

I’m not saying you need an excuse to hit chick fil a but if you needed one, here it is!! Most protein bars sit around 200–250 calories with maybe 18–22g of protein BUT an 8 count nugget is about 250 calories and 27g of protein! So if you’re on the go and debating between a bar in your glove box or nuggets at the drive thru just know you’re not “ruining your progress” with either and they’re actually pretty comparable. Sometimes the nuggets just hit more too and actually leave you satisfied instead of still thinking about food an hour later. Food swaps like this are what make weight loss feel normal instead of miserable. I HAD to get some chick fil a sauce to dip them in though but just be mindful!🫶🏻

There are so many weight loss coaches out there... so how is my coaching different? This isn't another cookie cutter program, and it's definitely not about eating way less or living in the gym. No two people are the same and your plan shouldn't be either. When we work together, everything is tailored to YOUR life... whether you're a busy mom juggling a million things or someone who's never worked out before. No extremes, no one size fits all nonsense. Weight loss is about more than just food and workouts. That's why we focus on mindset, habits, and building a life you love... not one you're constantly trying to escape from. I've been there, and I know the mental battles are just as important as the physical ones. My team and I check in with you weekly to celebrate wins, tackle challenges, and keep you supported 24/7. Whether you're struggling with cravings or feeling overwhelmed, we've got your back, no judgment ever. Unlike other programs, I don't believe in restrictive diets or crazy workouts. You'll eat foods you love, move in ways that feel good, and actually enjoy the process. There are so many other features to my coaching to help you be successful on your journey. I know what it's like to feel stuck and hopeless. That's why I created this program... not as a coach who's never struggled, but as someone who knows exactly how it feels and what it takes to break through. My coaching is different because it's built for YOU... to create a life you're proud of without sacrificing your sanity. If you're ready to ditch the quick fixes, crash diets, and unsustainable challenges, I’m here for you! We focus on small, sustainable steps that lead to lasting results... no drastic measures or crazy habits, just real progress that fits into your life. Let's continue 2026 strong and work toward your goals in a way that lasts. Link is in my bio!

Not every season is a glow up🫶🏻 The last couple months I’ve still been fueling myself well, still moving when I could, still doing something instead of nothing, but I haven’t been fully in it and I could feel that in how my days were going and how my energy felt and how disconnected I felt from my own structure. When you live with autoimmune stuff and chronic fatigue you can’t just bulldoze through that, sometimes you have to let your body be where it’s at and handle it accordingly. But I miss feeling intentional and I miss moving on purpose, so I’m rebuilding slowly! 15 minute walks, making sure I’m going to bed at a good time, waking up with more structure and slowwwwly layering things back in instead of flipping a dramatic switch and pretending I’m in some extreme comeback era. This is just me building from where I am! If you’re in a quieter season too, you’re not behind, you just start where you are and stack from there!

Here’s a beginner full body workout to do on your weight loss journey! Sumo squats: 3 x 10–12 Dumbbell RDLs: 3 x 10–12 Reverse lunges: 3 x 8 each leg Dumbbell rows: 3 x 10-12 Glute bridges: 3 x 10-12 If you’re newer, start light and if that means bodyweight, then that’s where you start! You don’t need to be dripping sweat or barely able to walk the next day for it to “count.” You need something you can come back to next week and the week after that and actually stick with! Save it, try it, repeat it, get stronger little by little! 1:1 weight loss coaching in my bio if you’re wanting some support on your journey♥️

I hope this helps♥️

I’ve lost over 160 pounds and my gym anxiety didn’t magically disappear when my body changed like I thought it would. I still have days where I’m super hyper aware of my body and where walking into a gym takes way more mental energy than people realize. So when I see someone in a gym getting laughed at for simply existing and moving their body, I know exactly how much courage that takes and how fast moments like that can shut someone down. What gets me is how obsessed people are with what other people are doing in the gym. Someone is literally there trying and instead of minding their business, people choose to judge or even make content about it. I’ve seen it in person and I see it online too and it’s just messed up. If someone is in the gym they’re already doing the thing. If that bothers you that’s something you should sit with and not them. If you’re in the gym, moving your body, or just TRYING… I see you and I am so proud of you.