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emily // womens strength + nutrition coach

@imemilyfro

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✨you can do hard things✨
⛰️ strength built for the trail, the gym + life
↓ free meal planner + am I eating enough guide ↓

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I used to think the highlight of my story was just the weight loss, but it wasn’t.

It was leaving something that made me feel unworthy of my own life, getting a diagnosis that scared me into finally looking at myself, trying and failing at this four or five times before I figured out why starving myself never stuck, doing whole30 and beachbody and 1100 calories a day and calling it discipline when it was actually just misery, losing 75lbs and then losing a year of my life to a spinal injury and surgery that forced me to rebuild my relationship with my own body from scratch, falling in love with training again through bodybuilding, hitting my leanest ever and realizing I hated it, and landing here now.

Stronger, heavier than my leanest, and happier in my body than I’ve ever been, despite society telling me I should’ve stayed smaller and leaner, even if I felt like a small boy and hated the mirror.

If chapter one is where you’re standing right now, I built the exact thing I wish someone had handed me back then.

Dm me ‘CHAPTER ONE’ and I’ll send you where I’d start if I was starting from the ground floor all over again 🩷🧚🏻✨🪩🫶🏻 taken in Albuquerque, New Mexico by @imemilyfro

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17 days ago

What would you do differently if you actually felt strong and confident in your body - not just smaller?

Start here if you’re ready to stop shrinking and start building the kind of strength that lets you actuallyyy say fuck yes to your life - on the trail, in the gym, and also everywhere else. Because you deserve to live a big life that lights you up!!!

This page is real-life based education on training, nutrition, and mindset for women who want strong enough to mean something outside the mirror too 🫶🏻🤍🥾🧚🏻🪩

Comment START & I’ll DM you where to begin. And follow along for what living a fuck yes life actually looks like ✨ taken in Albuquerque, New Mexico by @imemilyfro

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2 months ago

ran eleven miles yesterday and still had the thought “i’m not really a runner” LOL 🫠

if you’re months into something and still feel like you’re faking it, here’s what’s actually helped me:

first, start a receipts note in your phone. every time you show up, add it. a run, a lift, a meal you ate when you didn’t want to, a boundary you finally set. on the days the doubt gets loud, read the list instead of arguing with your brain.

second, catch the hedging. “i’m just trying to,” “it’s probably too much,” “but it’s not that far.” try deleting the hedge and saying the plain version out loud, like “i’m training for a half marathon.” it feels weird the first few times and then it starts to feel true.

third, run the client test. if someone brought you your exact numbers, what would you tell her? say that to yourself, word for word. feeling like a fraud is super common right when you’re growing into something new, and it fades with reps. your brain is a muscle too.

what’s something you’re already doing that you haven’t let yourself claim yet? tell me below, i’ll go first in the comments taken in Albuquerque, New Mexico by @imemilyfro

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a day ago

This is your sign to go outside and run slow with your dog and zero expectations, she just cares that she’s outside with you 🩷 taken in New Mexico by @imemilyfro

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4 days ago

“If I skip breakfast I’ll lose weight faster” is the exact thought trap that’s gonna keep you stuck feeling like shitttt forevaaaa

Trust me, I’ve been there. I’ve done it. But wanna know the reality of skipping breakfast or eating as little as possible in the morning?

Your workouts are trash. Existing throughout your day feels harder than it needs to. Hormones take a hit. And you end up standing in front of your pantry at 5pm munching on everything in sight because you’re waiting for dinner to cook and absolutely ravenous.

And nowww, all you’ve done is eat MORE than you would have if you had just eaten a well-rounded breakfast and gone into your day with better control and more regulated hunger cues.

There’s a reason they say breakfast is the most important meal of the day - it literally sets the tone for every meal you have the entire rest of the day.

Have a solid breakfast, followed by a solid lunch a few hours later, and watch how your 5pm spiral shifts into a more controlled version of you around food taken in Albuquerque, New Mexico by @imemilyfro

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5 days ago

fitness feels a lot different when you’re focused on all the things it allows your body to do 🤭

and when your lifestyle requires strength in all kinds of ways, the gym stops being just for the gym. now, it translates to every single thing I decide to do in life

house relies solely on wood stoves for heat in the winter so this household has been buussyyyyy 🪵❄️

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#newmexico #offgridliving #strongwomen #fitforlife #womenwholift taken in New Mexico by @imemilyfro

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6 days ago

think about how it actually goes ⬇️

monday you’re all in, eating clean, feeling good about how disciplined you are. by wednesday you’re hungry all the time but you’re proud of yourself for pushing through. thursday you’re thinking about food way more than you’d like to admit.

friday night you finally relax, and then saturday hits and it’s like your body has been saving up a week’s worth of hunger just for you. you’re standing in the kitchen eating peanut butter off a spoon and then a handful of chips and then whatever else is in there, while you’re already planning how strict you’ll be on monday to make up for it.

and then monday comes and you start over and you wonder why you can never just stick with the plan. but the reality is, your body spent five days asking for more food and you finally gave it to her all at once.

when you eat enough during the week, the weekend stops feeling like a free for all and sticking with the plan gets a whole lot easier. taken in Ironverse Training Facility by @imemilyfro

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8 days ago

but actually though, fitness stops feeling like a chore the second you stop treating it like a punishment or a phase.

you start running because you want to be able to do this on a random tuesday morning, not because you’re trying to earn your food or fix something about your body.

the process gets so much more enjoyable when it’s not tied to a deadline and even more enjoyable when you learn how to make fitness enhance your life, not detract from it 🤭 taken in Las Conchas Trailhead, East forks by @imemilyfro

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11 days ago

heart so full after a weekend in the mountains and ellie having her very first s’more 🪵🍂🍫 taken in Las Conchas Trailhead, East forks by @imemilyfro

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12 days ago

ran 10 miles today, longest run of my whole training block, called my best friend to tell her and she had... thoughts. about my outfit, about the pasta i wanted, about the burger i was planning for tonight, about the bagel i had this morning before i even left the house.

and luckilyyy, that entire conversation was made up. but it’s exactly how i used to talk to myself, just a few years ago, about my body, my food, what i was “allowed” to wear or do based on how i looked that day or how much the scale said i weighed.

as if i had to earn my right to wear shorts in public or eat the very food my body desperately needed to fuel everything i was asking of it

you’d never accept that voice from your best friend. so why are you still accepting it from yourself? taken in Albuquerque, New Mexico by @imemilyfro

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15 days ago

4.5 years ago my life changed + I spent a lot of time being told all the things I’d probably never do again

Leave it to me to take that as a challenge, not an absolute 😅

And god I am just so freakin glad I didn’t give up!!! All the setbacks were worth it to be where I am today, rebuilding as an endurance athlete and truly existing in a constant state of gratitude for the surgeon that said he’d get me here 🤍

10 miles down, let’s keep building 😭 taken in Albuquerque, New Mexico by @imemilyfro

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16 days ago