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© 2017 by Emily Bierbrauer  |  Photography by Emily Bierbrauer unless otherwise noted. Credit to Alameda Photography & Film.

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FIT
FOR
LIFE

July 30, 2018

Interval workout for the treadmill! Make cardio fun again!

May 10, 2018

Is eating every 2-3 hours a healthy practice? Turns out, eating six meals a day can be doing your body more harm than good. Let's dig deeper and find out why eating too many small meals throughout the day is most likely sabotaging your weight-loss goals.

For many years, health and fitness gurus have been preaching about the benefits of eating six meals a day. I have always been a fan of snacks, so I was all in favor of more mea...

April 28, 2018

As travel, whether for work or pleasure, continues to be apart of many people's lives it is important to assess whether or not training on that five-day vacation is truly worth it.

I have spent far too many trips engulfed in the fear that if I don't train, I will either lose muscle mass or gain so much weight that I will never recover once I return home. It's so silly because I was wasting so much of my life fretting over somet...

April 19, 2018

You've probably heard it discussed before, people who say, "I do this because of my why" and you aren't quite sure what a "why" is nor the reason people are so passionate about it. Today I will walk you through a few quick steps that will leave you with a new sense of purpose... Also known as, your WHY! A "why" is a purpose or a reason a person does something. Mary eats healthy every day...

April 4, 2018

I do daily cardio for many beneficial reasons (I’ll write a post on that later) and have gained some insight I’d like to share with you. My top tips are listed below and I genuinely believe they can be helpful to you. Let me know your thoughts and other tips you’d like to add in the comments below!

March 31, 2018

I feel you, girl! You work full time. You have kids. You travel for work. You have kids AND a job. You're flat out busy and there is no time to get a workout in... And even if there was, you'd much rather Netflix into a nap. I understand the feeling because it happens to me weekly and sometimes even daily. No one is ever fully motivated 24/7. It takes practice, grit, and some serious will-power to stay in the game. (T...

February 22, 2018

Anyone who knows me knows that I love my sleep and that mornings can be a challenge if I go to bed late.  So, then, how do I train early in the morning?  Here are a few tips that might come in handy next time you’re tempted to hit the snooze button.

  • Commit to it.  Nothing is easier to give up than something you haven’t fully committed to.  Write it in your planner and commit to making it happen.  If you’re feeling wish...

February 10, 2018

Being in the midwest, this girl has SPRING on her mind. I cannot wait for the snow to melt and the green grass to grow! I am looking forward to sunshine, longer days and birds chirping! During the nicer months of the year, I like to take my workout classes outside.

Here is a bootcamp style workout that I like to teach at my classes. Enjoy! 

Warm Up:

  • 50 Jumping jacks

  • 50 Skaters

  • 50 High knees

  • Repeat 2x

Main Wor...

June 22, 2017

Ah… it’s the last day of January and around the time that many of the well-intended 2017 resolutions are fading fast.  Life got busy and your calendar filled up.  Your 2016 inner voice is coming back stronger than ever telling you: “one little cookie won’t hurt”, “it’s the weekend”, “you can work out harder tomorrow”…  And thus is the human conundrum.

I was doing SO good.

Yeah, well, I was too until I decided...

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