Working with Emily offers a comprehensive and personalized approach to help you achieve your health and fitness goals. Here's what you can expect:

• Sustainability and Habits: Emily focuses on building a strong foundation and routine that supports your overall health and lifestyle. The goal is to create consistency throughout your life, promoting long-term success and well-being.

• The 3C's: Commitment, consistency, and communication are essential elements of the coaching experience. Emily emphasizes the importance of these factors for personal growth, fostering deeper connections with yourself, and finding happiness through movement. Coaching is a collaborative process where transparency and open communication allow you to take ownership of your journey and maintain consistency.

• Education: Emily prioritizes providing you with a thorough understanding of the "why" behind the training methods and exercises tailored specifically for you. By educating you about the benefits and rationale behind the chosen movements, Emily aims to build your confidence, break down movement patterns, and help you understand the overall training program.

• Safe Space: Creating a safe and supportive environment is a top priority for Emily. She wants you to feel comfortable, open, and vulnerable, allowing you to fully engage and get the best out of your coaching experience. Trust and confidentiality are valued to ensure a positive and empowering journey.

• Trust: Emily strives to build trust with her clients right from the start. By establishing a positive coaching environment based on trust, you can feel confident in Emily's guidance and expertise, which is crucial for your progress and success.

Working with Emily involves a holistic and individualized approach, where your goals, needs, and well-being are prioritized.

Strength training is often considered the closest thing we have to the fountain of youth. Our muscles play a vital role in enabling us to perform everyday tasks such as walking, running, climbing, and carrying objects like groceries or laundry, including our children or grandchildren.

Unfortunately, as we enter our 30s, muscle deterioration begins, resulting in an average loss of 8 percent of muscle mass per decade thereafter.

By engaging in strength training, we can build and retain a strong foundation of muscle mass that can support us throughout our lives. It is a valuable gift we can give ourselves, as it helps counteract the natural decline in muscle mass and promotes long-term functional independence.

Strength training offers numerous benefits for both physical and mental well-being. Here are some key advantages:

• Increased muscle strength and mass: Strength training stimulates muscle growth, leading to increased strength and enhanced muscle definition.

• Improved bone health: Regular strength training helps increase bone density, reducing the risk of osteoporosis and fractures.

• Enhanced metabolism: Building muscle through strength training can raise your metabolic rate, allowing you to burn more calories even at rest. This can be beneficial for weight management.

• Enhanced physical performance: Stronger muscles and improved muscular endurance contribute to better performance in various physical activities, such as sports, lifting objects, and daily tasks.

• Injury prevention and joint stability: Strengthening muscles around joints provides better support, stability, and protection, reducing the risk of injuries and enhancing joint function.

• Better body composition: Strength training can help decrease body fat and increase lean muscle mass, resulting in improved body composition and a more toned appearance.

• Improved posture and balance: Strengthening core muscles and the muscles responsible for good posture can lead to improved body alignment and balance, reducing the risk of falls and injuries.

• Increased energy levels: Engaging in regular strength training can boost energy levels and reduce feelings of fatigue, improving overall vitality and quality of life.

• Mental well-being: Strength training has positive effects on mental health by reducing symptoms of anxiety and depression, boosting self-confidence, and promoting a sense of accomplishment.

• Long-term health benefits: Strength training has been associated with a lower risk of chronic conditions such as heart disease, type 2 diabetes, and certain types of cancer.

Remember to consult with a healthcare provider before starting any new exercise program, especially if you have pre-existing health conditions.

During the training sessions, you will have the opportunity to learn and utilize a diverse range of equipment. Here are some examples of the equipment that may be used:

• Kettlebells: These compact weights with a handle are excellent for functional and dynamic exercises, such as swings, snatches, and Turkish get-ups.

• Dumbbells: Versatile and available in different weights, dumbbells can be used for various exercises targeting different muscle groups.

• Barbells: Long bars with weights on either end, barbells are commonly used for compound exercises like squats, deadlifts, and bench presses.

• Trap bar: Also known as a hex bar, this specialized barbell allows for a safer and more comfortable grip during exercises like deadlifts and shrugs.

• Cables: Cable machines provide constant resistance throughout the range of motion and are suitable for exercises targeting specific muscle groups from various angles.

• Vipers: Vipers are weighted tubes with handles that can be used for functional movements, core exercises, and rotational exercises.

• Medballs: These weighted balls are ideal for dynamic exercises, including throwing, slamming, and core workouts.

• Ski ergs + Rowers: These cardio machines simulate the movements of cross-country skiing (ski erg) and rowing (rower) and can be incorporated into training sessions for cardiovascular fitness.

• Treadmill: Treadmills are commonly used for cardiovascular conditioning and can be adjusted for different speeds and inclines to accommodate individual fitness levels.

It's important to note that the specific equipment used may vary based on the training program and individual needs. Emily will guide you in proper equipment usage and technique during all sessions.

For in-person training sessions in New York City, Emily offers training spots in the following locations:

• SoHo - Broadway + Houston St: This location features amenities such as elevator entrance, changing rooms with hair dryers, showers with towels and robes provided, accessible bathrooms and a water fountain. Additionally, lockers are available, but clients are advised to bring their own locks.

• Union Square - East 17th st This location features amenities such as changing rooms with hair dryers, showers with towels and robes provided, accessible bathrooms and a water fountain. Additionally, lockers are available, but clients are advised to bring their own locks. Please be aware this is a one story walk up and climbing stairs are required to access this location.

Furthermore, Emily is available to travel to apartment building gyms or provide in-home training within a 1.5-mile radius of Union Square.

Please note that availability and specific locations may vary, so it's best to consult with Emily for the most up-to-date information and to discuss your specific training needs and preferences.

In-person coaching sessions offer a hands-on and personalized approach to training, with direct feedback, customized programming, and the benefits of face-to-face interaction.

In-person training sessions typically offer the following features:

• Consultation and Client Intake Form: Offering a free 15-minute consultation, either in-person or virtually, allows both you and Emily, to discuss your fitness goals, expectations, and address any questions or concerns you may have. The consultation serves as an opportunity to establish a connection and ensure that you and Emily are a good fit for working together.

• The client intake form is a crucial part of the process as it provides Emily with important information about your medical history, goals, exercise background, current activity level, general nutrition, and training preferences. By understanding your specific needs, limitations, and preferences, Emily can create a personalized training program that aligns with your goals and suits your individual circumstances.

• Duration: Sessions are typically 60 minutes long, allowing for an adequate amount of time for warm-up, workout, and cool-down.

• Hands-on assistance: In certain exercises or situations, having a coach present allows for hands-on assistance. The Coach can provide physical support, help with proper alignment, and offer tactile cues to enhance your understanding and execution of exercises.

• Locations: The personal training sessions are conducted in private gyms located in Union Square and Soho Manhattan.. These locations provide a dedicated space for focused 1-1 or semi-private training.

• Personalized program: Emily will design a program that is specific to your needs and goals. Whether you are aiming to build strength, improve your aesthetic appearance, or enhance performance in a specific sport, the program will be tailored accordingly. The personalized program may include exercises, sets, repetitions, and rest periods that are appropriate for your fitness level and goals. Emily will also consider any specific areas you wish to focus on or any limitations you may have.

Overall, in-person coaching sessions provide you with individualized attention, guidance, and support to help you reach your fitness goals effectively and safely.

Yes! Emily provides training services to individuals of all age groups, regardless of their location. Through virtual platforms like FaceTime or Zoom, Emily can effectively train clients from anywhere in the world.

Virtual personal training sessions offer a convenient and flexible option for clients who are unable to attend in-person sessions or who are frequently on the move.

Here are the features typically included in virtual personal training sessions:

• Suitable for remote clients or frequent travelers: Virtual personal training is especially beneficial for individuals who don't live in the same location as Emily or who travel frequently. It provides the flexibility to continue training and receive guidance regardless of your location.

• Consultation and Client Intake Form: Offering a free 15-minute virtual consultation, allows both you and Emily, to discuss your fitness goals, expectations, and address any questions or concerns you may have. The consultation serves as an opportunity to establish a connection and ensure that you and Emily are a good fit for working together.

• The client intake form is a crucial part of the process as it provides Emily with important information about your medical history, goals, exercise background, current activity level, general nutrition, and training preferences. By understanding your specific needs, limitations, and preferences, Emily can create a personalized training program that aligns with your goals and suits your individual circumstances.

• Duration and platform: Sessions are typically one hour long and conducted through video platforms such as FaceTime or Zoom. These platforms allow for real-time communication and interaction between you and your coach Emily.

• Personalized program: Just like in-person sessions, virtual personal training provides a personalized program tailored to your specific goals. Whether you want to focus on building strength, improving aesthetics, or enhancing sports performance, the program will be customized accordingly.

• Weekly check-ins and direct messaging: To ensure ongoing progress and support, virtual personal training sessions often include weekly check-ins and direct messaging via an app or platform. This allows you too communicate with Emily, ask questions, and receive guidance or modifications as needed before your next session.

By utilizing virtual personal training, you can receive personalized instruction and guidance, allowing you to work towards your fitness goals effectively, regardless of geographical constraints.

The personal training programming package provides a comprehensive and self-driven approach to fitness. 

Here are the key components typically included in such a package:

• Customized 4-6 week training program: Emily will design a training program specifically tailored to your goals, whether it's building strength, improving aesthetics, or focusing on sports-specific training. The program is structured for a duration of 4 to 6 weeks, allowing for progression and adaptation over time.

• Exercise demo videos: For each workout included in your program, you will receive exercise demonstration videos. These videos guide you on how to perform each exercise correctly, ensuring proper form and technique. This helps you understand the exercises and perform them safely and effectively.

• Weekly check-ins and messaging: To provide ongoing support and accountability, the package includes weekly check-ins and messaging via an app or platform. You can communicate with your coach Emily, discuss progress, ask questions, and receive guidance or modifications as needed.

• Form checks, feedback, and video analysis: Although you are doing the workouts on your own, Emily can still offer valuable feedback. You can record videos of your exercises and share them with Emily for form checks, feedback, and analysis. This helps ensure that you are performing exercises correctly and making progress.

• Suitable for self-driven individuals: This package is designed for individuals who are comfortable, capable, and committed to performing the assigned workouts on their own. It is suitable for those who have the motivation and discipline to follow a program independently, whether in the comfort of their home or at the gym.  

By providing you with a customized training program, instructional videos, ongoing support, and feedback, this package empowers you to take charge of your fitness journey. It allows you to train independently while still receiving expert guidance to help you achieve your goals effectively and safely.