Instagram story viewer> @drempost> Posts

Em Post, PhD, CSCS | Women’s Health & Fitness Coach

@drempost

1.4K

followers

829

following

⬩PhD Exercise Physiology+ Neuroscience
⬩Helping women 30s+ improve their metabolism after years of chronic dieting& overtraining!🫶🏼
⬩Fat loss+strength

POSTS STORIES REELS TAGGED

Download All

Hi again. It’s me, Em!

I’m a PhD-trained Exercise Physiologist, college professor, and women’s fat loss and strength coach.

I’m a big nerd, absolutely love food, a sucker for a romcom book, unbelievably clumsy, love a good excel spreadsheet, but mostly.. I love helping others.

In my professor role, I get to mentor and teach students one of my favorite topics — Exercise Physiology. I get spend time in the DREAM lab with my students researching the impact exercise has on the beautiful world of Down syndrome.

In my coaching role, I get to guide women into beautiful and fulfilling lives. Lives full of understanding of the privilege of movement and how we can continue to show up better in our lives when we have the right individual strategy for us.

A huge common thread in all of my work — I’m here to serve. I love deeply and widely; knowing there’s always enough to go around.

In this place of helping others, I’ve spent years studying how the female body actually responds to training, nutrition, stress, and hormones and applying it with real women. Every woman is an n=1.

I coach women in their 30s-40s that come to me looking for a framework that actually works.

Most of these women have experienced:
• fat loss feeling harder than it should
• strength not being what it used to be
• the gym feeling intimidating
• clothes not fitting anymore
• confidence taking a huge hit

They’ve tried eating less.
They’ve tried training harder.
They’ve tried being more discipline.
And it still didn’t work.

That’s not usually a willpower issue.
That’s a strategy problem.

I don’t coach extremes. I don’t prescribe punishment workouts or starvation disguised as discipline. I, for the love of all that is holy, sure as heck don’t believe women need to earn their food. I am an empathetically honest coach.

If you’re still blaming yourself, still forcing methods you hate, or still wondering why “what used to work” doesn’t anymore.. then this page is probably going to challenge you a bit.

And if you’re reading this thinking, “This sounds like me,” no need to keep silently struggling.

We’ve all been there and I got you! My DMs are always open💕🫶🏼 by @drempost

3

4

8 months ago

Two photos. Ten years apart.

What matters most isn’t what changed on my body.
The weight difference is only about 15 lbs (!!!!HELLO BODY RECOMP), but that was honestly never the point.

Back in 2016, I began to *slowly* age and my life changed, too.
Subtle things changed.
My body felt different.
Didn’t bounce back like I used to.
Pretty unhappy with my life.
Battling situational depression.
Time for myself shifted as my education and career took off.
I was SO tired of injuries and, even more importantly, not being able to recover from them.

So what IS the point then?

What changed this last decade is far more than what you see on those photos.

What changed is how I live.
How I move through my days.
How I take care of myself.
How I talk to myself.
& most of all, how much I genuinely enjoy my life.

I built a lifestyle that supports my health and my happiness.

One where movement adds energy instead of taking it.
Where food feels nourishing and joyful, not stressful.
Where my body feels strong, capable, and trusted.
Where peace shows up in places it never used to.

This is what happens when health and fitness becomes something that supports your life instead of consuming it. It’s sustainable.

I love my life now and I genuinely want that for other women, too🤍

If that’s something you’re craving, you know where to find me.

DM me “READY” and I’ll send you a quick overview of my individualized, evidence-based coaching program that I have used for myself and every single client that I’ve coached🫶🏼 by @drempost

3

10

8 months ago

The Aligned Method.

To be in alignment your thoughts, emotions, actions, and values are in harmony, creating a state of inner congruence, authenticity, and flow. This means you are intrinsically in tune with your body and ready for the next step of life.

Alignment is moving out of your comfort zone and staying anchored to your inner knowing and quiet confidence, embracing friction as part of growth, and continuing to take congruent action toward your vision even when expansion feels wildly uncomfortable.
.
.
I’m excited to be opening enrollment for my signature program, The Aligned Method, and I’m looking for 5 highly committed women to be a part of this intimate group!

This program is a science-driven, highly individualized coaching approach where you work directly with me. I combine my vast expertise in female physiology with education, human-centered programming, and structured weekly feedback to create lasting change.
Summer goals start now!

I’ve had many women use this method as I have refined it over the years; reaching their goals and maintaining them for years after. I’ve taken the years of education, training, and hands-on coaching to refine a method that truly works.

It’s not a magic pill and it takes commitment, but it works because it’s individualized to you and exactly what your body needs in this season of life.

This is first-come, first serve. So if you’re thinking about it, DM me right away!

The Aligned Method emphasizes teaching YOU how your body works, accounting for real-life stressors and recovery capacity, and following a deliberate multi-phase process that builds metabolic readiness, strength, confidence, and long-term maintenance, resulting in improved body composition, confidence, and trust in one’s body plus skills to sustain results long term!

This program includes 1:1 coaching with me, weekly customized video feedback and adjustments, step-by-step action items, and tools that are tested and just simply proven to work.

If you’re ready to lose body fat and gain strength and confidence in the gym, then this is the perfect fit for you.

If you want to join, comment “READY”, and I’ll send you additional info😊💪 by @drempost

3

2

7 months ago

Came out of a posting lull to say how much I hate the way our society sexualizes women in sport.

So let's push for better for our daughters❤️

Much love🫶 by @drempost

3

6

14 days ago

Friendly little reminder that you never know how big you can win if you don’t try and give it your all 🫶🏼 by @drempost

3

2

a month ago

Sometimes I, too, also fall into the trap of comparing myself to where I want to be, where I once was years ago before whatever injury, or generally just other people’s performance.

It’s easy to fall into the mentality of “but I could be better” or “but I was better”. It’s easy to minimize the progress you’ve made on your journey; physically, mentally, emotionally. It’s easy to give into the mentality of UGH this sucks, so why even take my step today.

It sure is okay to have some of temporary feelings, but we never want to stay there; to live there. It keeps us stuck.

Sometimes what you need is to recognize how far you’ve come. Give yourself a perspective shift to enjoy your life, appreciate how far you’ve come, and avoid finding yourself in the comparison trap. Give yourself kudos so you can KEEP pushing forward with your goals, rather than sitting in the now of contentment of what is easiest.

Right now, staying in what is 100% comfortable for you may be easiest.. but it sure doesn’t make your life easier as you go day to day. It doesn’t help you reach your goals any faster. It doesn’t help you fit into your old jeans any sooner. It doesn’t help you love yourself any better.

Challenge yourself. Get out of your comfort zone. Take one step closer to your goals today.

& sometimes that just needs to start with a perspective shift. A shift to keep you on your path forward.

🫶🏼 by @drempost

3

6

a month ago

Progress isn’t linear.
This could mean the number on the scale, but also weeks you feel strong, while other weeks feel heavy.

You’ll have months where your routine feels effortless and weeks where work, stress, sleep, travel, illness, or life completely changes what you’re capable of. You might finally feel like your body is doing everything you want it to do and then an injury forces you to change the plan. [I know that one all too personally.]

I’ve had injuries change the way I train, what I can do, and what “progress” even looks like for me at different points in my life. There have been seasons where progress for me meant lifting heavier and training harder. Then there were others where progress meant modifying an exercise, rebuilding strength, being patient with my body, or simply being able to do something again to walk again.

That can oftentimes feel like going backwards, but going backwards and adjusting the plan so you can keep moving forward are not the same thing. Key word there is *adjusting*, not scrapping altogether.

Research supports a much less perfect version of progress than social media tends to show us. Exercise adaptations happen over time. Research supports varying training volume and intensity over time, and planned progressions and regressions are normal parts of training and rehabilitation. This is especially true through injury rehab and post-partum changes.

We need to stop expecting our progress to look like this straight upward trajectory: ↗️ ↗️ ↗️ ↗️ ↗️
We need to recognize that it usually looks a little more like: ↗️ ↘️ ➡️ ↗️ ➡️ ↗️ ↗️

Try to zoom out a bit. One bad day or two doesn’t erase months of training. One difficult week doesn’t erase the habits you’ve built. One injury doesn’t erase ALL of your strength. One step backward doesn’t mean you’re automatically back where you started.
BUT letting that one day turn into weeks turn into months will lead to erasing the progress you’ve made.

Sometimes the biggest sign of progress is realizing you no longer need every day to look perfect in order to trust that you’re still moving forward.

🫶� by @drempost

3

4

a month ago

We can push ourselves like crazy in the gym, but there are certain things that we need to do or a lot of that work in the gym will go in vain.

Who wants to spend 60 minutes working their butt off in the gym just to only get a portion of the muscle building that they could get?

We’re talking 24 hours after a solid lift.
Recovery is SO dang important.

Prioritize these 4 things first.
1. Consume protein AND carbs. Many women focus only on protein. This is great, BUT an even better option is a protein + carb combination. This yields the best protein synthesis, which leads to better muscle repair and building post-workout.
2. Getting enough and quality sleep! This helps immensely with muscle repair, tissue remodeling, restoring glycogen, and general nervous system recovery
3. Hydrate! Water + electrolytes as appropriate. Muscle tissue is highly dependent on proper hydration nearly every recovery process in the body depends on adequate fluid balance.
4. Mobility work. This work helps to maintain range of motion, improve blood flow and circulation, improve exercise technique, and support better movement efficiency.

As always,
Much love🫶🏼 by @drempost

3

0

a month ago

After numerous surgeries, my mindset on exercise and movement became different.

Things began to just feel easier when I framed exercise as a privilege.

It’s not something I HAVE to do, but something I GET to do.

Because after months of healing and not being able to walk normally or lift my nephews up with my arm, I’m just grateful for another day towards healing. Another day where I get to move.

I hope you take this as your sign to move today because you GET to.

Much love🫶🏼 by @drempost

3

4

a month ago

Your reminder to take the workout outside every once in awhile! 🌿☀️

Most of you know exercise does a lot for your physical and mental health. When we add some green space, there may be an extra benefit.

Recent research shows that exercising outdoors, especially in natural or green type environments, can improve well-being, positive mood, and mental health.

There’s a time and a place for the indoor gym. It tends to be hard to lift heavy outdoors. But if you can? Give it a try!

It doesn’t need to be complicated. Walk. Hike. Run. Bike. Do an outdoor obstacle course. Throw some weights around outside.

The point is to move your body. Get some fresh air. See some trees. Touch some grass.

Movement is good for you. Sometimes, where you move might just make it even better.

🫶🏼

[Side note: wear your sunscreen and reapply as prescribed. Research shows that the benefits of sunscreen and avoiding skin cancer vastly outweigh whatever you’re reading on social media about chemicals in sunscreen. Oh and go see your dermatologist for your annual skin check!] by @drempost

3

0

a month ago

Every day we work to get just a little better. Oftentimes it’s hard to notice our own progress. So when someone points it out to you, own that ish!

🫶🏼 by @drempost

3

0

a month ago

Sometimes being brave looks like just walking into the gym when you feel like everyone knows more than you. Making the appointment you’ve been putting off. Trying a new class. Learning how to lift. Changing the way you eat. Going for the walk. Asking for help.

…Starting again after you’ve stopped 10 times before.

There’s a certain vulnerability that comes with deciding you want something different for yourself, especially when you’re not totally sure what you’re doing yet.

But I want to challenge you in this. Think about how some of the best things in your life exist because at some point, you were scared and you did it anyway.

You applied. You showed up. You asked. You tried. You took the risk.

Your health deserves some of that bravery, too. You don’t need to feel completely confident before you begin. Confidence usually comes after you’ve collected enough evidence that you can do hard things.

So its okay. be scared.. and take the first step anyway.

🫶🏼 by @drempost

3

0

a month ago