Emily St. Amand Personal Training

Emily St. Amand Personal Training Client Connection and Fitness/Health/Dieting Resource for Emily St. Amand Clientele, Friends, and Family. Hello Everyone and Welcome!

I want to first start off by congratulating you on the first step to becoming fit and healthy! Although it won't get any "easier" from here on out you will be amazed at the way your body, mind, and overall lifestyle and outlook on life will change when you get your fitness in check. I want to utilize this page for open discussions, article sharing, tips and encouragement, and just a connection for

those of you out there that are either training with me right now, are thinking about training in the future, or want to get healthy on your own. My goal as a personal trainer is to establish a meaningful relationship with all of my clientele and to educate them on their health and fitness. There's no better day than today to discover your DETERMINED mind, FIT body, BEAUTIFUL soul, and new YOU....

On the menu for lunch: Smoothie -antioxidant frozen berry blend-frozen chopped spinach-1 banana- 2 big scoops of Greek V...
01/03/2019

On the menu for lunch: Smoothie
-antioxidant frozen berry blend
-frozen chopped spinach
-1 banana
- 2 big scoops of Greek Vanilla Yogurt
- 1 cup of Almond Milk
- 1 Tablespoon Chia Seeds
- 1 scoop whey protein mix

BONUS** The boys loved it too!

01/03/2019

Hello everyone and happy New Year! Tell me your New Years resolution using a GIF! Mine is in the comments!

09/13/2017

I can not even begin to stress the importance of strength training!

Taken from a friend:

1 lb of muscle burns between 35-50 calories per day and 1 lb of fat burns 2 calories per day.....

1. The majority of active adult women are walkers, joggers & group exercisers. Only a small percentage participate in regular strength training.

2. Average Woman: Adds ~ 10 lbs of fat every decade.

3. Looses ~ 5 lbs of muscle every decade.

4. Reduces her muscle mass by 1/3 by the age of 60. Strength loss is 12-14% per decade after age 60.

Make time for YOU!
08/06/2017

Make time for YOU!

One of my weaknesses... snacking... something I've been doing this week to help curb some cravings in between meals is t...
07/06/2017

One of my weaknesses... snacking... something I've been doing this week to help curb some cravings in between meals is to grab a handful of nuts! Get your minds out of the gutters!!! 🤣Walnuts or almonds are my go-tos! I buy them in bulk at Costco in the baking section. I get the raw almonds and walnuts and they last me a couple months!!

Easy tip to cut out carbs! Using substitutes such as spaghetti squash for pasta can help cut out some unhealthy carbs fr...
06/06/2017

Easy tip to cut out carbs! Using substitutes such as spaghetti squash for pasta can help cut out some unhealthy carbs from your diet. We had spaghetti squash and ground turkey meat sauce last night and it was DELICIOUS! See my easy directions for cooking spaghetti squash in the microwave (way easier and quicker than the oven) below!

05/31/2017

Went to the gym to lift yesterday for the first time and I felt like a lost puppy dog... it's been so long! 😩 I ended up doing the following workout with TRX straps!

15 squats
10 jumping squats
15 rows
10 lunges with a front kick each side
15 tricep extensions

3 SETS

Then I did 3 SETS of the following with an exercise ball:

20 crunches
10 twists on each side
30 second plank with elbows on the ball

I'm not gonna lie... I couldn't move today! Haha 😂But it felt so good to be back in the gym atmosphere again... I went back again today even! I love that Reed is old enough for daycare now! Woohoo!

WHAT DID YOU ALL DO TO BE ACTIVE TODAY??

Late... but here's what we had for dinner last night for Taco Tuesday! Ground Turkey Taco Salad1 lb ground turkey browne...
05/31/2017

Late... but here's what we had for dinner last night for Taco Tuesday!

Ground Turkey Taco Salad
1 lb ground turkey browned (seasoned with cumin, sea salt, and chili powder)
Two heads of romaine lettuce chopped
Half can black beans
Half can sweet corn
2 diced Roma tomatoes
1/4 cup shredded cheese (or less)
1 diced avacado
1/2 cup of chopped cilantro
Salsa and Plain Greek Yogurt for dressing!

Yummmmmmmmm😋

Tip #6 FIGHT THOSE CRAVINGS!Hello my name is Emily and I am addicted to sugar... You heard it! I have a problem and I am...
05/15/2017

Tip #6 FIGHT THOSE CRAVINGS!

Hello my name is Emily and I am addicted to sugar... You heard it! I have a problem and I am finding ways to deal with it lately! The best thing that I have found for me personally is to grab a piece of sugar free gum when I'm having a craving! Here are some other ways you can fight off those cravings! (Taken from an article I found on Pinterest)

1.Give in a little. A small sweet, such as a single cookie, can help you get past the craving. It's all about moderation!

2.Avoid processed foods. Processed food is addictive and can encourage your sugar cravings.

3.Drink more water. Sometimes our body craves sugar when we’re actually dehydrated and craving water.

4.Go for a walk. Before you give in to temptation, try getting away for a little while with a short, brisk walk outside.

5.Eat regularly. If you try starving yourself or if you skip a meal, you could crave sugar in response to needing more nutrients and food.

6.Do a cleanse. Try a 14-day Teatox to help you beat your sugar cravings.

7.Grab a piece of gum. Chewing gum helps to reduce food cravings in general and can help you avoid your sugar craving.

05/09/2017

Tip #5: Find ways to move MORE!
It is very common for us to take the easy road if one is provided for us... Take a daily situation and make it involve more movement... whether it's parking further away at the grocery store, taking the stairs rather than the elevator, doing some squats while watching your show at night! The more we move the more you develop lean muscle mass and the more lean muscle mass you have the faster we burn calories! Get moving people!! 💪🏻🏃🏻‍♀️

Tip #4: EAT BREAKFAST!!You may have heard this before and some of you may be saying... ugh I'm just not a breakfast per...
05/08/2017

Tip #4: EAT BREAKFAST!!
You may have heard this before and some of you may be saying... ugh I'm just not a breakfast person or I don't have time to make breakfast... if you are serious about losing the weight you WILL make time and you will BECOME a breakfast person! It is literally the most important thing you can do for your body in the am to kickstart your metabolism! Make sure to have a well rounded meal though... toss those pop tarts and carb/sugar filled breakfast bars! What did you have for breakfast this morning?? This is what Bryce and I had... 2 eggs, 1 slice of sandwich thin multi grain bread, 1/4 sliced avocado and 1 Tbsp salsa!! Yum!!! And only 300 calories!

05/03/2017

Tip #3: Make yourself accountable!
Add your workouts to your weekly planner/calendar. Treat it like a job/ appt. You wouldn't skip the dentist or a doctors appt would you?? Think about it... if you just make exercise and "option" you will never do it... make it a "priority" you DESERVE that!

Have a hard time getting motivated alone?? Find a workout buddy and help each other to get it done!

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Gainesville, VA

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