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EMILY MESZ ✨🪩🍒

@emilymesz

4.1K

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3613

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strength • nutrition • running • performance coach
Helping women realise they’re more capable than they think 💛✨
⬇️ Coaching | programs | work with me

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Apparentlyyyyy “wanna do this event with me?” is all the convincing I need 😂

Sign up first. Panic slightly. Train for it. Figure the rest out along the way.

Plus life’s way more fun when you give yourself shit to get excited about anyway x

#HybridTraining #HYROXTraining #WomenWhoTrain #FitnessMotivation #StrongWomen by @emilymesz

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2 months ago

For anyone new here (or just wanting clarity), this is what my online coaching actually looks like 💛✨

I work with women who want to feel strong, fit, fuelled and confident — without their entire life revolving around training or food.

My online coaching covers:
• Strength training (gym or home-based)
• Running or hybrid training if that’s your thang
• Nutrition coaching to support performance, body composition and daily life
• Structure, accountability and support that’s actually realistic

Some of my clients love lifting heavy.
Some love running.
Some want both.
Some just want to feel better in their body and stop overthinking everything.

There’s no one “type” of woman I coach — the common thread is wanting progress without burnout and guidance that makes sense for real life.

If you’re looking for online coaching that looks at training, nutrition, recovery, and lifestyle together — then welcome x

DM me if you want to chat through whether it’s the right fit for you 🤍

#onlinecoach #onlinenutritioncoach #onlinetrainingcoach #femalecoach #femalefitness #fyp #lionessperformance #runningcoach #strengthcoach taken in Berwick, Victoria by @emilymesz

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9 months ago

A compulsory @hyroxanz photo dump 🔥🥵

I won’t lie — I walked away from this HYROX feeling a little disappointed in myself. Not because I didn’t give it effort (trust me, I emptied that tank), but because I had a finish time in mind & missing it hit harder than I expected.

But here’s the thing: your mindset and your intention going into something can completely shape the way you walk out of it.

Yes, I wish I had pushed that bit harder, run that bit faster. But instead of letting it knock me down or make me second guess competing again, I’m choosing to let it fuel me.
To push harder, yes — but also to remember WHY I started this in the first place: because it’s FUN and because I GET to.

This is ALSO a reminder that you are far more capable than you give yourself credit for. Rather than beating myself up, I’m soaking in this feeling of: “wow, my body is amazing — it got me through 1h28mins of grit and grind. How fkn cool is that?”

If I can do it, so can you 🫶🏼

And let’s be real… I’m forever reminding my clients of this exact thing, but it’s easier said than done when you’re the one in it.
I’m a high achiever & I put a lot of pressure on myself to “do well.” Sometimes that means forgetting the bigger picture.

So this is me, reminding both you and myself: chasing joy, soaking up the moment and fully embracing the experience will always feel better — and usually lead to a better result too.

Next time? I’ll still go in with fire, but I’ll make sure I’m smiling through it too 🔥✨
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#hyroxperth #fyp #hybridcoach #hybridtraining #hyroxtraining #hyroxcoach #trainingcoach #nutritioncoach #lionessperformance #femalefitnessmotivation taken in Perth, Western Australia by @emilymesz

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a year ago

you really do become a product of the people you surround yourself with.

when you’re constantly around people who challenge themselves, work hard, back themselves and genuinely want to see you do well, that shit rubs off on you.

you start thinking bigger, pushing yourself further and realising that things you once thought were out of reach are actually pretty fucking achievable.

and it’s not about surrounding yourself with people who are constantly grinding or have their shit together 24/7.

it’s about having people around you who make you want to be better, without ever making you feel like you’re not already enough.

your environment matters more than you think.

choose your people wisely x

#GrowthMindset #YourEnvironmentMatters #StrongWomen #FitnessCommunity #PersonalGrowth by @emilymesz

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3 days ago

If you’re asking your body to lift heavier, run further and keep showing up - then give it something to work with 🫶🏼

Fuelling your training gives you energy to put into the session.
Carbs help power the work, especially when the intensity picks up, while eating enough across the day supports recovery and adaptation.

Let’s be real, the goal is to actually benefit from all that effort you’re putting in.

If you’re starting sessions hungry, feeling flat halfway through or struggling to hold your usual pace/intensity, have a look at when you last ate. Food might be one piece of that puzzle.

And no, you don’t need a perfectly timed meal or an expensive pre-workout stack. Sometimes it’s toast and jam. Sometimes it’s a banana on the way to your 5:30am session.
Choose something that suits the time you’ve got and sits well in your stomach.

For longer or harder sessions, plan your fuel beforehand - and for longer efforts, carbs during training can help too.

What you eat before training matters, but that little snack still needs a whole day of adequate food behind it.

You don’t have to earn your food through exercise.
You’re allowed to eat to support the things you want your body to do 🩷

Save this for your next session & send it to your mate who runs on coffee and vibes x

#FuelYourTraining #WomensStrengthTraining #HybridTraining #RunningNutrition #FuelToPerform by @emilymesz

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2 days ago

You’re probably not going to see the result the same week you start putting in the work.

And tbh that’s where most people get impatient.

You train for a few weeks and don’t look wildly different.
You start running and you’re still slow.
You increase your food and you’re not instantly stronger.
You start working on yourself and life doesn’t magically fall into place.

So you wonder if it’s even working.

Babes you literally just planted the fucking seed 😂😭

Keep watering it.

A lot can change when you stop constantly digging it back up to check if it’s growing x

#ConsistencyOverMotivation #TrustTheProcess #WomensFitness #StrengthTrainingForWomen #FitnessJourney by @emilymesz

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10 days ago

9 WEEKS OUT. 63 DAYS TO GO 👀🔥

Now can we PLEASE stop thinking that the only way to become a better runner is to make every run faster? 😂

Because one of the biggest mistakes I see when women start taking their running more seriously is trying to progress absolutely EVERYTHING at once.

More kms.
Faster intervals.
Longer runs.
Extra sessions.

All while still trying to lift heavy and have an actual fucking life.
And then wondering why their legs feel like concrete.

The goal of a good training block isn’t to see how much you can physically survive.

It’s to gradually build what your body can tolerate, recover from and eventually perform.

Sometimes progression looks like running further at the SAME easy effort.
Sometimes it’s holding more consistent splits.
Sometimes it’s completing an extra interval without your pace falling to shit.
And sometimes it’s repeating the exact same week because your body needs more time to adapt.

THAT STILL COUNTS.

Especially when you’re balancing running with strength + conditioning, we need to be smart about how much we’re asking from your body.

We’ve got 63 days until race day.
Plenty of time to keep building.
But only if we stop treating every week like we need to prove something.

Progress the work. Don’t just chase the exhaustion 🩷

Save this one for your next training block!

#HybridTraining #RunningTips #HybridAthlete #WomensRunning #LionessPerformance by @emilymesz

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5 days ago

townsville you were good to us 🥹🌴

a weekend full of sunshine, good food, lots of laughs, voluntarily putting ourselves through pain & being surrounded by my people 💛

feeling grateful for the people, the experiences & this little life i get to live. never taking any of it for granted 🫶🏼 by @emilymesz

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6 days ago

Unfortunately I was not put on this earth to be mysterious and nonchalant.

I was put here to overshare, make questionable noises, get aggressively excited about very niche things and somehow turn every normal interaction into a bit 🙃🤪

Sexy and mysterious was simply never on the cards.
Weird af with a good heart will have to do x

#ADHDHumour #GirlHumour #RelatableReels #JustGirlThings #ChaoticEnergy by @emilymesz

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19 days ago

Devastating 😭😭😭 by @emilymesz

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9 days ago

ah yessss my fav fitness strategy:

miss one workout > declare the entire week a write off > eat like an unsupervised dog > “I’ll start again Monday” 😂

ORRRRRR you could just continue with your week?

Missing one session doesn’t undo your progress.
Having a meal you didn’t plan doesn’t undo your progress.
Having a shit day doesn’t undo your progress.

You know what tends to fuck with progress way more?

The all of nothing mentality that turns one imperfect choice into 4 days of saying “fuck it” because you’ve already “ruined” the week.

Consistency was never supposed to mean being perfect.

It means getting really fucking good at returning to the things that matter without needing a Monday, a new month or a perfectly colour coded fresh start to do it.

Missed Monday? Cool.
See ya Tuesday x

#ConsistencyOverPerfection #FitnessMindset #StrengthTrainingForWomen #HealthyHabits #OnlineFitnessCoach by @emilymesz

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17 days ago

I think sometimes we confuse having high standards with making everything as hard as fucking possible.

Like if you’re really committed, surely you’ll never miss a session.
You’ll always hit your steps.
You’ll always meal prep.
You’ll never eat “off plan”
You’ll somehow execute your routine perfectly regardless of what else is happening in your life.

But I actually think there’s a different kind of discipline in knowing when to adjust WITHOUT completely abandoning yourself & beating yourself up x

Because anyone can follow their routine when motivation is high, work is cruisy and life isn’t throwing you 67 curve balls at once.

The real skill is knowing what to do when it isn’t.

Can you train twice instead of four times without deciding the week is ruined?
Can you grab a convenient meal instead of skipping lunch because you didn’t meal prep?
Can you enjoy dinner out without turning it into a 3 day “fuck it” bender?
Can you have a shit day and just go back to normal tomorrow?

THAT is the stuff I care about.

Because your goals don’t require you to be perfect for the next 6 weeks.

They require you to keep showing up for long enough that all those seemingly boring little choices actually have time to compound.

So no - adjusting the plan when life gets busy isn’t lowering your standards.
Sometimes it’s exactly how you maintain them.

Build a routine that works when you’re motivated.

But more importantly build one you know how to come back to when you’re not 🩷

#WomensFitness #StrengthTrainingForWomen #HealthyHabits #FitnessMindset #BuildingPowerfulWomen by @emilymesz

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10 days ago