Erica Marsh Fitness LLC

Erica Marsh Fitness LLC Strength training made simple.
15+ years coaching real people. Train at home or in the gym with Club EMF. Try it free for two weeks.

I think we’ve been taught to judge a workout by how exhausted we are afterward. And who's NOT sweaty in this weather?!? ...
09/01/2026

I think we’ve been taught to judge a workout by how exhausted we are afterward. And who's NOT sweaty in this weather?!?

Sweaty = good.
Sore = effective.
Completely wiped out = REALLY good workout.

But that’s not how I measure progress with my clients, because it's just not the right metric.
I’m having you watch the weight you progressively used. Your reps. Your control. Your balance. Your range of motion. Whether something that was HARD six weeks ago suddenly looks easy.

That’s progress.

And if we constantly change the workout just to make things feel harder, we lose the opportunity to actually see that adaptation happening.

This is why I believe so much in repeating foundational movements and tracking your work. Your body needs the opportunity to learn, adapt and get stronger.

You don't need to leave every workout destroyed.You need to leave it a little more capable than you were before.

And over weeks, months and years of consistency? Those little changes become a very different body. One that you're proud of.

That’s strength training.

Club EMF Mini is an incredible resource to track and measure your progress. $29/month. Comment TRACK to get more information.

08/28/2026

We are ALL Vera in these moments! 😂💪

There’s a point in strength training when your body kicks into “I CAN’T” mode.

The weight feels heavy. The movement feels foreign. Your muscles start to fatigue. Your brain starts looking for the exit.

And yes, sometimes there may even be a little negotiating with your trainer!! Yes, I am talking to some of you.

But uncomfortable doesn’t always mean incapable.

Sometimes it simply means 'this is new."

This is where we slow down, focus on form, trust what our body CAN do, and push just beyond what it already knows.

Then we do it again. And again.

Over time, we add a little more weight. Another rep. Better control. Greater range of motion. That’s progressive overload, and it’s how we give the body a reason to adapt.

What felt foreign becomes familiar.
What felt heavy becomes manageable.
And “I can’t” eventually becomes “LOOK WHAT I CAN DO.”

That’s the work. And that’s where change happens.

We are ALL Vera in these moments. The goal isn’t to never feel the “I can’t.” It’s to keep showing yourself that you CAN. 💪

And if you need a boost, Club EMF is an easy $29 per month subscription that gives you fundamental workouts and nutrition tracking. Highly recommended for existing in person and beginner new clients!!

www.clubemf.com

GLP-1s are here to stay. And for many people, that's a very good thing.These aren't just “weight-loss drugs.” For people...
08/26/2026

GLP-1s are here to stay. And for many people, that's a very good thing.

These aren't just “weight-loss drugs.” For people managing obesity, diabetes or other health concerns, they can be incredibly valuable medical tools.

The research is compelling. In one major semaglutide trial, participants lost an average of about 15% of their body weight over 68 weeks. And in another large study of people with cardiovascular disease and overweight or obesity, semaglutide reduced the relative risk of cardiovascular death, heart attack or stroke by about 20%.

That's significant.

But here's the part I want us to talk about more:

When we lose weight, we don't necessarily lose only fat.

In a body-composition subgroup of that same weight-loss trial, participants also lost lean body mass.

And THAT is where I come in.

If a GLP-1 is helping you improve your health, wonderful. There should be no shame in using a medical tool that you and your healthcare provider believe is right for you.

But let's also protect the body you're working so hard to improve.

Strength train. Prioritize protein and adequate nutrition. Build muscle. Pay attention to what your body can DO, not just what it weighs.

Because the goal isn't simply to become smaller.

It's to become healthier AND stronger.

Use the tool.
Build the foundation.
Keep the results.

GLP-1 medications should be used under the guidance of a qualified healthcare provider.

08/24/2026

Four years. ❤️

Four years of watching you get stronger, grow up, push yourself, learn your body, and become the incredible young woman you are today.

When you train someone for this long, especially through such important years of their life, it becomes about so much more than the workouts.

I’ve watched your strength grow, but I’ve also watched your confidence, discipline and determination grow right alongside it. And getting to share so many of those workouts with your mom, while watching her go through an incredible journey of her own, has made this chapter even more special.

Now you’re off to UC Berkeley, and while I am SO excited for everything ahead of you, I’m going to miss having you here more than you know.

Take everything you’ve built with you. Trust yourself. Work hard. Stay curious. Keep showing up, especially when things get hard. Those lessons will take you so much further than any workout ever could.

And remember, you may be going to Berkeley, but you will always have a coach, a cheerleader and a friend back home rooting for you.

I am so proud of you. Always.

And when you’re home, you know where to find me. 💪

Save this for the next time you’re tempted to call coffee your pre-workout meal. You don’t need a huge meal. You need en...
08/19/2026

Save this for the next time you’re tempted to call coffee your pre-workout meal.

You don’t need a huge meal. You need enough quality fuel to help your body meet the challenge.

Before your workout, try:

- Greek yogurt + berries
- Cottage cheese + fruit
- Oats + protein powder
- Eggs + sweet potato
- Chicken or tofu + rice

Training soon? Keep the portion small and choose something you digest comfortably.

Within 45 to 60 minutes after your workout, aim for 25 to 35g of protein, quality carbs, and water:

- Chicken + rice + vegetables
- Salmon + sweet potato
- Turkey + roasted potatoes
- Tofu + rice or quinoa
- Protein smoothie with Greek yogurt, fruit, and oats

The best option isn’t always the fanciest one. It’s the one you’ll prepare, eat, and digest well.

You’re asking your body to become stronger. Support it before the work, and help it recover afterward. And if you need a plan to view and track your macros, I've got you with Club EMF Mini.

www.clubemf.com

The fitness industry talks a lot about burning calories during a workout. But here’s what I want you to understand: musc...
08/16/2026

The fitness industry talks a lot about burning calories during a workout. But here’s what I want you to understand: muscle changes what your body is doing even when the workout is over!

Muscle is metabolically active tissue. Your body uses energy to maintain it, which means having more muscle generally increases the amount of energy your body needs each day, including at rest.

But the benefits go far beyond calorie burn.

- More muscle supports a healthier metabolism.
Muscle requires energy to maintain and helps increase your overall daily energy needs.

- It can make maintaining weight loss easier.
When weight loss includes muscle loss, your daily calorie needs can decrease. Strength training helps preserve and build lean mass.

- Muscle plays a major role in blood sugar regulation.
Skeletal muscle is one of the body's biggest users of glucose. When your muscles contract, they take up glucose for fuel, and greater muscle mass gives your body more tissue capable of storing and using it.

- And as we age, muscle becomes even more important.
We're not just building muscle to change how we look. We're building it to protect our strength, mobility, metabolism and independence for the years ahead.

So yes, muscle burns calories at rest. But the bigger story is what muscle does for your entire body.

Build muscle. Protect it. Keep using it.

Don’t just chase smaller. Chase stronger. And get a plan to do so. Check out our Club EMF Mini, $29 per month to build foundational strength training, track your nutrition and your progress.

Inconsistency is emotional.I’ve seen it with so many of my clients. You miss a few workouts. Nutrition gets off track. L...
08/14/2026

Inconsistency is emotional.

I’ve seen it with so many of my clients. You miss a few workouts. Nutrition gets off track. Life gets busy. And suddenly, coming back feels like an uphill battle.

There can be guilt. Shame. Frustration. That feeling that you’ve “blown it,” so you might as well wait until Monday, next month, after vacation, when things calm down...

But you haven’t blown anything.

One of the most important things I want my clients to learn is that progress does not require perfection. It requires a way back.

You don’t need to punish yourself with a harder workout. You don’t need to slash calories. You don’t need a brand-new program because you missed a week.

You need a plan you can return to.

The same foundational workouts. A way to track your strength and see that you ARE progressing. Nutrition habits you can pick right back up. Support and accountability that are still there when life gets messy.

Because life WILL interrupt you. The goal isn’t to prevent that.

The goal is to make coming back easier.

That’s a huge part of why I created Club EMF Mini. For $29/month, your workouts, nutrition and progress tracking are already there, so you always have somewhere to come back to.

The key is to set yourself up for success BEFORE, not after.

Think of skeletal muscle as something you’re investing in for your future. Starting in our 30s, we can begin to lose rou...
08/10/2026

Think of skeletal muscle as something you’re investing in for your future.

Starting in our 30s, we can begin to lose roughly 3–8% of our muscle mass per decade, with that decline accelerating later in life.

And this is the muscle we need to live our everyday lives. Getting up off the floor. Carrying groceries. Climbing stairs. Picking up our kids and grandkids. Traveling. Maintaining our balance. Simply getting ourselves out of the toilet when we are 80, as Vera says is a part of her goal.

Muscle supports your strength, balance, mobility, metabolism and your ability to keep doing the things you love independently, from now through the end of your life.

And here’s the important part: muscle responds to what you ask of it. Strength training gives your body a reason to maintain and build muscle.

Protein and good nutrition give it the materials it needs. Consistency is what allows those small investments to add up over time.

This is why I don’t look at strength training as something you do simply to change how your body looks.

We’re training for the life we want to be able to live 10, 20 and 30 years from now. Start making deposits now. Your future self needs that muscle.

If you’re wondering where to start with Club EMF, start here. Club EMF Mini is the program I recommend for two groups:My...
08/10/2026

If you’re wondering where to start with Club EMF, start here.

Club EMF Mini is the program I recommend for two groups:

My in-person clients who want to track their strength, nutrition and progress, and have workouts to do between our sessions.

Beginners who want an affordable place to start, build strength consistently, and document their progress from beginning to end.

Because the results you see from my clients come down to one thing again and again: consistency.

Strength training. Nutrition. Tracking your progress. Showing up week after week.

My Club EMF Mini puts it all in one place for just $29/month. Think of it as your starter pack if you’re beginning and your training companion if you work with me in person.

Start here. Stay consistent. Get stronger.

🔗 Club EMF Mini | $29/month | Link in bio

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