So excited for my Fat Loss Coaching client Robert who started with me less than three months ago and has already lost over 30 pounds! Him and his wife started my coaching program and they were at a point where they both drew the line in the sand and said that they needed to take the step! They both were stuck at a plateau and felt like they weren’t really making the progress they wanted it on their own with their work out. They are both busy. And professionals that didn’t really have time to try to figure it out so they reached out to me and my team to get them the results!
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I always tell clients that you can either take a road trip on a bus 🚌 to try to get from where you are to across the map or I can put you on the fat loss fast track which is like a 🚀rocket ship from where you are to your goal.
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What are your goals? What are your biggest challenges?

FitEmmett@Gmail.com
Call or Text 803-389-7600

As a Fat Loss Coach for over 20 years I am committed to my clients getting results and not just dumping my clients into some cookie cutter group fitness program. As Fort Mill’s top trainer and fitness expert I pride myself in working with each client specifically to get RESULTS!!
What are Your Goals?
What is Your Biggest Challenge?
Why is it Important for you to Reach these Goals?


Call or Text - 803-389-7600
Email - FitEmmett@Gmail.com
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What lights me up 💪🏾🤩🚀 and excites me each day is knowing that I’m able to make an impact in the lives of others to not only Transform Bodies but Also the Opportunity to Positively Change Lives!!
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Nikki is absolutely amazing! She went from total uncertainty and discouragement with where she was to following the plan I laid out for her and making progress week after week. -
What is it costing you to stay stuck where you are currently?🤔
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Is it quality of life?
Happiness?
Confidence?
Physical Health?
Mental Health?
Productivity?
Efficiency?
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The longer you continue doing nothing the worse it gets and the harder it gets‼️

Get Started Today 😃👍🏾
Fit Emmett
Call or Text
​803-389-7600
FitEmmett@Gmail.com
Fort Mill Personal Trainer

Meet Levar!!
Levar is a client, friend, DJ, music producer that I worked with that went from 250 to 190 at his leanest and is now helping to motivate others today as a personal trainer himself. Listen to his story because he is a very busy guy that juggles his career, his passion and his family while his transformation evolves.

Don't forget to leave us a 5 star review on ITunes so that I can continue to bring you the content that will be the most helpful and valuable to you in your transformation.

www.FitEmmett.com
Call Email or Text for Program Info
(803)389-7600
iTunes- https://itunes.apple.com/us/podcast/t...
Online Coaching - https://fitemmett.typeform.com/to/IXud0Y
TheFatLossProgram4You@Gmail.com
Instagram - www.instagram.com/FitEmmett
Facebook - www.facebook.com/TheFitEmmett



​Fort Mill Top Personal Trainer

This is what lights me up 💪🏾🤩🚀 and excites me each day is knowing that My Coaching Programs are Making an impact in the lives of many of my clients around the world to not only Transform Bodies but Also the Opportunity to Positively Change Lives!!
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Michelle is absolutely amazing! She followed the steps of my 21 Day Plan and got amazing results‼️😃 That’s -15lbs Down in a short period of time!! Making progress is not about perfection it’s more about sticking to the plan and if you fall down GET UP QUICK because the longer you stay down the further you fall away from your goal. ✅👍🏾
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What is it costing you to stay stuck where you are currently?🤔
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Is it quality of life?
Happiness?
Confidence?
Physical Health?
Mental Health?
Productivity?
Efficiency?
No Social Life?
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The longer you continue doing nothing the worse it gets and the harder it gets‼️ -
In order to make progress you have to make the first step and just continue moving forward.

Emmett
803-389-7600
​FitEmmett@Gmail.com

​5 things You Need to Get Beach Ready!
That time is almost here!  The sun will soon be shining very bright and the temperatures will be increasing which will mean only one thing.  Beach Time!.  With Spring Break and Summer approaching many people start to realize that maybe they should have stuck to their New Years Resolutions a little more consistently.  So, How do you “Get Ready” for Bikini Season?  As a Personal Trainer and Online Fat Loss Coach to fat loss clients here locally and all over the world for almost 20 years now I’ve had the privilege of seeing many fitness industry trends come and go especially the claims to get you ready for bikini season!  Of course the fitness industry has always been inundated with many false claims and hype in order for companies to sell more products and services.  Over the years there have been certain things that have always remained the same as a standard foundation of what most people need to do in order to get ready for bathing suit season. 
Here are the Top 5 things You Need to Get Beach Ready!

1. Eliminate the C.R.A.P Foods 
   1. Carbonated Drinks- These are drinks like sodas and many of the drinks that have sugar additives in them.  Of course the real harm comes from the SUGAR that is present in many of these drinks.  Sugar has a sneaky way of finding its way into many of our foods and now they are in many of our drinks (especially the so called specialty waters)
   2. Refined Sugar- Sugar in it’s fine white granules has undergone an extensive refining process to reach this point.  During this process any nutritional benefits from the original source are lost.  This type of sugar is absorbed quickly into our bloodstream and also leaves quickly causing blood sugar levels to spike.  This type of sugar consumption is known to contribute to diseases including type 2 diabetes.  Many processed foods contain refined sugars but some obvious ones are cakes, biscuits, cereals and yogurts.
   3. Artificial Flavorings & Alcohol - Artificial additives and flavouring in foods are classed as ‘anti-nutrients.’  This means that they can rob or cancel out vital nutrients our bodies need.  They can hide in many processed foods but especially in sweets and soft drinks.  Alcohol is also here because it is considered a toxin and too much can have a damaging effect on our bodies.  If you do want a little alcohol then a glass of red wine is the best option
   4. Processed Foods - Processed foods often contain refined sugars, are high in salt, artificial flavorings and saturated and trans fats.  It is best to try to stick with a whole food
   5. s diet and consume foods in their most natural form where possible.
2. Get Moving! – Weight Loss is a pretty simple equation as my team and I help clients with their weight loss and fat loss plans everyday.  The basic principle always applies as it relates to weight loss which is creating a SLIGHT calorie deficit (average -200 calories from your BMR) as it relates to your calorie output.  Motion creates motion so the more opportunities you find to be active throughout the day the more you will naturally begin to feel the need to want to move.  Finding opportunities to move can be as simple as doing a 30 minute walk, bike or run around the neighborhood 5 times per week.  Maybe taking your lunch break and grabbing a friend and some comfy walking shoes to walk for about 15 minutes during your break.  How about parking far away from work and walking up the stairs instead of the elevator (unless you’re on the 100th floor)
3. Add More Water – Most people don’t drink enough water and end up doing more harm than good because your body is mostly water and if your cells are dehydrated in the least bit then some of the normal processes are slowed or even halted (which includes fat loss and fat metabolism).  Water is vital to the body, hydrating the organs and helping to remove waste and toxins from your system. Denying your body water is counterproductive to losing water weight, as dehydration sends your body into crisis mode and will cause additional retention.  Also be careful that as you begin to cut carbohydrate you will probably feel a little more dehydrated because carbs all have molecules of water in them.  How much water to drink is usually a question that I get and it varies for every individual but my standard baseline especially if you are an active person is at least 80 ounces of water.  Some really quick hacks for you to help get your water in is to buy a really large water bottle, set a water alarm, chug water upon waking, and with every meal make sure you drink a ton of water. For my caffeine drinker…..you want to make sure that you get additional water in because caffeine is considered a diuretic.
4. Itsy Bitsy Tiny Weeny Yellow Polka Do Bikini – So there was a yogurt commercial that was on television years & years ago that I still remember the jingle to this day!  The commercial was about a young lady that place a bikini that was way to small for her to fit at the time on her closet door but she would stare at it every day while eating this particular brand of yogurt.  After several weeks of (I’m guessing) eating healthy she was able to finally fit into what I would call an Inspiration Outfit.  Go out to the store and purchase an inspiration outfit and even go as far as to try it on!  You want to be somewhat realistic but also stretch yourself a bit by aiming for a size that’s a little smaller.  When you get this outfit home place your inspiration outfit somewhere visible that you are able to see it everyday.  Then you want to also try this outfit on periodically to see where you are with being able to fit into it.
5. Countdown and Cross off – Break out the actual physical calendar and make sure you place it somewhere visible so that you can note a few things everyday.  On your calendar that you will have hanging on your wall I want you to place the goal date of when you plan to make it to the beach and fit into your inspiration outfit.  Then from the date that you hang the calendar up until the goal date I want you to place an X over the days that you were able to get active (walking, running, biking, hiking, rowing, exercise etc) for at least 30 minutes or more and also place a circle on the days that you were able to get at least 80 ounces of water in.  So essentially you want everyday to have a circle and also an X to signify that you’ve gotten movement in as well as enough water.  The calendar just makes the deadline that much more real as you make daily progress towards your goal of being beach ready!

 
 
I hope this was helpful as there are many programs, tactics and elements
 
 
 
 #fortmillpersonaltrainer
Fort Mill Top Personal Trainer
Fort Mill Personal Training
 
 
                                                                                                                       

What you see here is motion!! Remember motion creates motion so if you’re sitting at home, hoping, wishing or even worse complaining about where you’re at and why your health sucks just remember this one thing. Motion Creates More Motion 🏃‍♀️ 🏃. A body at rest stays at rest 🤷🏽‍♂️ if your body is accustomed to lying around and not moving guess what’s going to happen? Well you know how that story ends....right? High Blood Pressure, Cholesterol, Diabetes etc!!
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Get Started is all I’m saying! Link in the Bio.
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Mission: Transforming Bodies and Changing Lives!
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#fortmill #fortmillsc #charlotte #charlottenc #exercise #fitness #fortmillpersonaltrainer #cltfitness #clt
www.FitEmmett.com

Download my new MP3 and put it on your playlist for a little motivation! 😁😁👇🏾👇🏾👇🏾

http://store.cdbaby.com/cd/fitemmett

Repitition is the ONLY way to build a muscle and it’s the ONLY way to reach any goal that you set! The reason why I posted a picture of MJ is not because I want you to be some superstar athlete but it’s rather to impress upon you that Jordan spent more time practicing and doing it over and over and over to give you the product that you see in a game. Over course some people are gifted in certain areas but to reach your goal it takes repetition.

“They say” it takes 30days to create a habit but I want to take it a step further and say 30 TIMES. Because if you are only working out and eating healthy only once a week to lose 20lbs and you are saying to yourself that you are going to only give it 30 days, then you are totally under false pretense!

More Here: http://eepurl.com/dk6ycD

What will it take to keep you focused?

Fort Mill Top Personal Trainer Fit Emmett

Smoked salmon, hollandaise, egg, and chive breakfast bombs. My favorite thing in the world is eggs Benedict with smoked salmon but I can’t always wait until the weekend for this goodness! These make a delicious, creamy, and extremely satisfying breakfast on the go. Now you can have your weekend treat on the way to work too.

These little bites taste just like everything you love about your traditional eggs Benedict. Creamy hollandaise, gooey eggs, and fresh, rich, cold smoked salmon. These little breakfast bombs are best served lukewarm if freshly made, however, they will be softer in texture. They will also keep fine in the fridge and can be eaten cold when on the run. When chilled they are a little firmer in texture but I like that as it makes for a no mess, no fuss, scrummy breakfast.
If you aren’t a fan of cold smoked salmon you can easily substitute hot smoked salmon, and if salmon isn’t your thing then crispy bacon makes a perfect substitute as well. Have a go and experiment with what you like. Chives can also be left out if you don’t like them or substituted for parsley or dill.
This recipe requires no special ingredients or special equipment and uses a fail-safe hollandaise sauce. I have never had this sauce split or clump on me before.
You can easily whip these up on a Sunday afternoon as they are relatively quick to make and store well in the fridge to make a scrumptious treat for your Monday mornings, (and Tuesday if you please.)
If you love hollandaise sauce and salmon as much as I do and are time poor in the mornings then you need to try these! All those healthy fats will keep you satisfied all morning long!
Yields 2 servings of Salmon Benny Breakfast Bombs
THE PREPARATION
Breakfast Bombs

• 2 large eggs
• 4 ounces smoked salmon, sliced
• ½ tablespoon butter, salted
• 2 tablespoons fresh chives, chopped
• Salt and pepper to taste

Hollandaise Sauce

• 2 tablespoons butter, salted
• 1 large egg yolk, separated from the white
• ¼ teaspoon Dijon mustard
• 2 teaspoons lemon juice, freshly squeezed*
• ½ tablespoon water, add more if too thick
• Salt to taste

*About half of a lemon. Can also be substituted for store brought lemon juice if you don’t have any fresh lemons.
*Be careful not to add too much water to your hollandaise sauce as you want it to be thick consistency for this recipe so the balls hold together well.
THE EXECUTION
1. Ensure you have all your ingredients for hollandaise ready and sitting at room temperature.

2. Grab a small pot and fill with water then put on the stove to boil. Once the water is boiling add your 2 whole eggs and let them boil for 10-12 minutes. You want your eggs to be hard boiled as we will be adding hollandaise to these.

3. While you are waiting for your eggs to boil, take your salmon slices and finely dice. Ensure they are separated once cut.

4. Preheat a pan over high-heat and add the 2 teaspoons of butter. Once the butter has heated up, take approximately half of the cut up salmon and add into the pan then crisp into little crunchy pieces. Set aside.

5. Once your eggs have boiled for 10-12 minutes run the eggs and pot under cold water and allow the eggs to cool before peeling.

6. When your eggs have cooled, place them in a dish and use a fork to finely mash the egg.

7. After you have your eggs and salmon prepared you can make a start on your hollandaise. Don’t try and do this at the same time as it will need your full attention to avoid clumps and splitting.
8. Take a pot and fill with a cup or two of water and place on the stove to simmer. Melt the 2 tablespoons of butter in the microwave for 30-60 seconds. You want your butter to be melted but not hot. Set aside. In a large heat-safe bowl whisk the egg yolk, lemon juice, dijon mustard and a pinch of salt together until you see air bubbles. Place the bowl with egg mixture over the pot with the simmering water to create a double boiler. Make sure that the water does not touch the bottom of the bowl.

9. Use medium heat and continuously whisk the mixture until it starts to thicken.

10. Once the mixture starts thickening, slowly pour in the melted butter while stirring with a whisk. Ensure you keep stirring the entire time to avoid clumps. Once all of the butter is added, place the bowl back onto the pot to thicken further.

11. When the sauce has fully thickened you can remove it and set to the side. If the sauce is too thick add a tiny bit of water to thin, but remember we want a thick consistency.

12. Allow your hollandaise to cool to room temperature. We don’t want to cook the salmon when we add the hollandaise, so it is crucial this is cool (unless you like your salmon cooked).

13. Take the raw salmon. hollandaise, half the chives, and mix well with the mashed egg. This should form a firm mixture. You don’t want this to be too wet so limit the hollandaise if you see this happening.

14. Once combined, split mixture into four pieces and roll into balls.

15. Mix your remaining chives and the crispy salmon together and roll your bombs in this to coat.

This makes a total of 2 servings of Salmon Benny Breakfast Bombs. Each serving comes out to be295 Calories, 23.53g Fats, 0.96g Net Carbs, and 18.25g Protein.

Fort Mill Personal Trainer
​Personal Training Fort Mill SC