• The 100 Workout

    Hey, hey!

    Find a 100 dollar bill? Get 100% on a test? Both will make you extremely happy, correct?

    The number 100 is always linked to greatness, and that is why I wanted to create a workout based around the number. This workout will get your heart rate up and help you burn a ton of calories in a short amount of time. Sounds amazing, right?

    Set your timer and see how long it takes you to complete the workout below. I then challenge you to beat your time the next time you complete the workout!

    Strong, stronger, strongest.

    Well, here it is:

    100 WORKOUT

    100 Jumping Jacks

    90 Squats

    80 High Knees

    70 Mountain Climbers

    60 Butt Kickers

    50 Russian Twists

    40 Plank Up/Downs

    30 Full Sit-Ups

    20 Lunge Jumps

    10 Burpees

    1 Minute Plank

    Go all out, and get down with the number 100.

    Peace & Love,
    Emily Burkhardt

  • 2016: The Year Of My Great Depression

    the worst year ever.

    2016 wasn’t only just the worst year ever, it was also the year I turned 30, founded my own feminine wellness company, and brought an amazing puppy home. So not all bad. Light does find a way of shining through the darkness. And what is the darkness I’m referring to? Crippling anxiety and depression at the hands of a severe vitamin deficiency that went undiscovered for 16 months.

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  • How I Left My Dairy Life Behind (And How Doing So Did Wonders for My Skin)

    Hi, everyone. I’m Eliza and I used to be a self-proclaimed dairy addict. In fact, I always took my coffee, extra light, with cream. Whenever I could, I would season my meals with an overabundance of cheese. And, truth be told, I had this special bond with full-fat dairy yogurt. But, one day, I decided to leave that life behind in pursuit of a dairy-free diet. This is my story.

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  • March MABness Your 4-Week Journey to Rock-Hard Abs!

    Hi, Guys!

    I’m a few days late to the start of the month, but boy do I have a four-week AB challenge for you!

    To compliment March Madness, the showcasing of America’s strongest college basketball teams, I’ve come up with March MABness, a month-long exercise routine guaranteed to get you your strongest core!

    Here are the 6 moves you will use throughout my challenge. Get yourself familiar with them before you rock and roll!

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  • 4 Steam Room Etiquette Tips You Must Know

    Like many of you, I really love a good steam room. I find steaming to be an almost meditative practice, one that allows me to slow down the rapid-fire train of thoughts whirring through the Penn Station situated in my head. It also grabs the toxins sitting underneath my skin out, and allows any excess water weight and bloating to pour out of my skin. A good sweat is life-changing, a way to break through a nasty hangover or simply change your outlook on your day. If you’re not steaming, add it to your beauty routine STAT. You will look and feel better because of it.

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  • Exercise on the Go! Because You Can, You Know?

    Hey, Busy Bee!

    Time to focus on your body all day every day without anyone knowing you are getting your workout on!

    Here are eight exercises  you can seamlessly incorporate into your daily routine!

    1. Stay confident with your posture
      Your trunk, or core, is the center of your body. Start to constantly engage it. This will not only help keep your core tone, but it will give you a nice confident posture!
    2. Commercial break workouts
      Watch TV and workout! Here is a link to my last article that has a fun challenge for you to complete every time you watch your favorite show.
    3. Grocery bag bicep curls
      Evenly distribute the weight of your groceries in each hand and give a little love to your biceps!
    4. Squats while you brush your teeth
      Many dentists say you should spend 2 minutes brushing your teeth—that’s at least 4 minutes of squats a day!
    5. Enjoy the scenic route
      Take the long way to each and every destination, even if that means you have to park at the back of the parking lot.
    6. Lunge down hallways
      At home or in the office.
    7. Calf raises while you are waiting
      Whether you are waiting for your favorite salad, or for the bathroom get those calf raises in!
    8. Dance and laugh as much as possible.
      Get your groove on and giggle until your abs are on fire to burn a few extra calories.

    Dance, laugh and stay confident with these eight moves all while creating the best version of yourself!

    Peace & Love,

    Emily Burkhard

    Feature image via Bjoern Ewers.

  • The Commercial Break Workout You Have to Try!

    Hey, TV Heads!

    Yes, you! Don’t have enough time to hit the gym because your favorite TV show is on tonight? Don’t worry, I totally get it! That’s why I created this special workout just for you!

    Presenting, Emily Burkhardt’s Commercial Break Workout!

    A 30-minute show typically has two to three commercial breaks, each lasting roughly two to three minutes. That’s six to nine minutes of free time for you to get your heart rate up!

    I’m challenging you to complete the following three circuits during the commercial breaks of your favorite show. Watching a 60 minute show? Repeat the workout!

    Commercial Break #1:

    20 Couch Up/Down
    Step up and down off of the couch. Alternate which leg leads each time you step up.
    10 Decline Push-Ups
    Plank position with your hands on the floor and feel on the couch. Keep your back flat and push-it-up!
    25 Russian Pillow Twists
    Sit in a V position, grab the pillow of your couch, hold it close to your chest with your elbows out, and swing your torso from left to right keeping your arms stable.
    Repeat 2x

    Commercial Break #2:

    25 Jumping Jacks
    Go big with these!
    20 Couch Squats
    Feet shoulder width apart, squat your booty down until it touches the couch, and come back up.
    20 Couch Sit-Up
    Lay down on the ground with your feet under the couch to stabilize you while you do your sit-ups.
    Repeat 2x

    Commercial Break #3:

    25 High Knees
    Stand up, and get your knees as high as you can.
    10 Couch Dips
    Tricep dips using the couch.
    25 Couch Climbers
    Hands on couch in plank position, drive your knees one at a time to your chest.
    Repeat 2x

    Time to turn on the TV and get your sweat on!

    Peace & Love,

    Emily Burkhardt

  • Please Stretch! It's Really for Your Own Good

    Hey, hey!

    Do you feel tight before, after, or during your workouts? It’s your body’s way of telling you to give your muscles a good stretch!

    Because there are SO many different ways to stretch, I wanted to share some of my favorite techniques!

    Whether I am teaching a bootcamp or working one on one with a private client, I always begin the workout with dynamic stretches—moves that get their bodies moving while also loosening up their muscles. Once we are finished with the workout, I implement a series of static stretching to target specific muscle groups and to bring their heart rate down.

    If the studio or the client has a foam roller on hand, I will use one of my favorite forms of stretching, myofascial release, before and after their workout. Foam rolling applies pressure and really releases any tension in the muscles.

    As an ACE Certified Personal trainer, I love to use their definitions to help you understand the different types of stretches.  

    Dynamic Stretching:
    Unlike static stretching, dynamic stretching requires the use of continuous movement patterns that mimic the exercise or sport to be performed. Generally speaking, the purpose of dynamic stretching is to improve flexibility for a given sport or activity.

    An example of dynamic stretching would be a sprinter doing long, exaggerated strides to prepare for a race.

    Static Stretching:
    The most common stretching technique, static stretching is executed by extending the targeted muscle group to its maximal point and holding it for 30 seconds or more. Usually performed after your workout.

    There are two types of static stretches:

    • Active: Added force is applied by the individual for greater intensity
    • Passive: Added force is applied by an external force (e.g., partner or assistive device) to increase intensity

    Myofascial Release:
    Through the use of a foam roller or similar device, myofascial release relieves tension and improves flexibility in the fascia (a densely woven specialized system of connective tissue that covers and unites all of the body’s compartments), and underlying muscle. Small, continuous back-and-forth movements are performed over an area of 2 to 6 inches for 30 to 60 seconds. The individual’s pain tolerance will determine the amount of pressure applied to the target area.

    Enjoy your workouts, and don’t forget to stretch before and after!

    Peace & Love,

    Emily Burkhardt


  • Why You Should HIIT! (+ A HITT Workout)

    Hey, hey!

    To HIIT or not to HIIT?

    If you want a quick workout that you can do anywhere (no equipment necessary), is super efficient, and boosts your metabolism to get you on an all-time endorphin high, then you HAVE to try HIIT workouts!

    What does HIIT stand for? High Intensity Interval Training.

    During this type of interval training, you will get your heart rate up multiple times by pushing yourself outside your comfort zone. The idea is to give quick pushes of extreme energy (all-out) before resting in short (or active) recoveries.

    While equipments aren’t necessary, you can also do fun HIIT workouts on a bike or even a treadmill!
    For example, I am an instructor at Flywheel Sports, and all of our workouts are HIIT workouts. Riders push through speed or resistance for short periods of time and recover between each push (or interval). I am obsessed with and believe in our workout, because riders must give the ride their all! 

    Are you ready to rev up your metabolism and burn fat for hours after your workout?

    Well, your wish is my command! Complete this following workout ANYWHERE!


    Do Anywhere HIIT Workout
    45 seconds – Jumping Jacks
    Rest 15 seconds
    45 seconds – Squat Jumps
    Rest 15 seconds
    45 Seconds – Mountain Climbers
    Rest 15 Seconds
    45 Seconds – Burpees
    Rest 15 Seconds
    45 Seconds – Lunge Jumps
    Rest 15 Seconds
    Repeat 3X

    Get in this quick workout so you can enjoy the rest of your day!

    Peace & Love,

    Emily Burkhardt

  • Try This 5-Minute Morning Warm-Up!

    Good Morning and Happy Monday!

    What better way to start your day (and your week) than waking up, moving your muscles, and getting your blood pumping?

    Forget the sugar-loaded coffee from your favorite barista, these moves will get you fired up in no time!

    Complete each move for 30 seconds
    Jumping Jacks
    Squats (or Squat Jumps)
    High Knees
    Butt Kickers
    Plank Up/Down
    Bicycle Crunches
    Jumping Jacks

    Turn on your shower, start your stopwatch, and before you know it you will be fueled with natural energy to start your day strong!

    Oh, and don’t forget to HAVE FUN!

    Peace & Love,

    Emily Burkhardt

  • How to Build Stamina for Your Workouts

    Hi, Guys!

    Regardless whether you’re trying to build mental or physical stamina, my tips will help you reach your goal! Since I’m all about making exercise fun, I’ll be concentrating my efforts on improving your fitness stamina.

    Here are four tips and a workout to get you going!

    “Believe in yourself and forget the nerves!”

    Remove negative words from your vocabulary. Yup, do it now.

    Instead of saying “I can’t” or “I’ll never run a marathon,” flip those statements to “I will” or “I would love to start training for a marathon.” Disrupt those negative thoughts and turn them into positive ones! Have self-confidence, follow your dreams, and kick your doubts to the curb.

    When people are nervous, their hearts are usually racing and their palms are more or less sweaty. If we turn this scenario on its head, wouldn’t we realize that these reactions are the same reactions we naturally get when we’re excited? Instead of psyching myself out, I trick my mind into feeling excited instead of nervous. For example, I will often say, “I am SO excited for this event or I am SO excited for this long flight!

    “Eat, drink, and sleep like you want to build stamina.”

    When you put your body outside its comfort zone (a.k.a. when building stamina), you need to treat it well with healthy fuel. Eat natural, non-processed foods that ARE meant to go into your body! Drink more fluids that you think you need! Because your body is being put through more mental and physical exercise than it is used to, you need to supply it with an adequate amount of sleep to balance your hard work!

    “Grab a buddy!”

    Don’t be in it alone. Find a friend or workout buddy who wants to build their stamina as well. You will keep each other accountable and push one another to your respective maxes!

    “Last but not least, training is key.”

    Building stamina doesn’t happen overnight. To gain more stamina, you will need to overexert your body with both aerobic and anaerobic workouts.

    Aerobic vs. Anaerobic
    Aerobic: low to moderate intensity prolonged exercises
    Anaerobic: short and very high intense exercise

    I love circuit training because it challenges my strength and incorporates both aerobic and anaerobic endurance. It is like a one-stop shop to building stamina.

    Now you are ready to workout! As you do this workout and begin to feel comfortable with the circuit, start reducing your rest time by 5 seconds.

    Circuit Workout

    High Knees
    2 rounds – 30 sec each move

    45 sec rest

    Circuit #1
    Jump Squat
    Jumping Jacks
    3 rounds – 30 sec each move

    45 sec rest

    Circuit #2
    Oblique Crunch
    Donkey Kick
    Flutter Kicks
    4 rounds – 30 sec each move

    45 sec rest

    Circuit #3
    Alternating Curtsy Lunge
    Lunges (alternate during 30 sec)
    Standing Calf Raises
    2 rounds – 30 sec each move

    45 sec rest

    Circuit #4
    Bicycle Crunches
    Plank Up/Down
    Plank w/ Shoulder Taps
    Plank w/Hip Up&Over
    3 rounds – 30 sec each move

    45 sec rest

    Repeat Warm-Up


    Building mental and physical stamina will help your body, your career, and life in general!

    Peace & Love,

    Emily Burkhardt

  • Blast Your Love Handles with These Moves!

    Hi, Guys!

    Feeling a little extra love in your midsection after the holidays? Me too.

    Excess abdominal fat is, unfortunately, one of the hardest areas to done. While you can’t target where to lose fat, a clean diet and a good workout can help you strengthen and tone your core. What are you waiting for? Let’s get to it!

    30 sec high knees
    30 sec jumping jacks
    30 sec butt kickers
    Repeat – 2nd round faster

    Mountain Climbers
    3 sets of 30 reps

    Bicycle Crunches
    3 sets of 30 reps

    Elbow Plank w/ Hip Dip
    3 sets of 20 reps

    Side Plank
    3 sets of 30 sec

    Fire Hydrants
    3 sets of 15 reps (each leg)

    Russian Twists
    3 sets of 30 reps

    Standing Cross Crunch
    3 sets of 30 reps

    Repeat Warm-Up

    Cool Down

    See? That wasn’t too bad! Now you are one step closer to a toned midsection! Who doesn’t love that?!

    Peace & Love,

    Emily Burkhardt

  • Try These Clean Holiday Treats!

    Happy Holidays, Everyone!

    While this time of year is usually the happiest, it’s not always the healthiest. From cookies to fried latkes, many people (myself included!) find it hard to escape the unhealthy temptations.

    A sweet lover through and through, I am usually overwhelmed by the amount of sugar-filled treats that come by way. Do I get sick of them? Um, hello! Never! But, I do know it’s not the best idea to ride a constant sugar high.

    That being said, I’ve come up with a couple recipes to make your holiday indulgences more or less guilt-free.

    Let’s get a cookin’!

    PRO TIP: Bring one of the following treats to your next party! Should you feel the need to let loose (a.k.a tell yourself you’ll start that diet tomorrow), you can snack on these yummy and nutrient snacks instead!

    Peppermint Chocolate Bark

    4 oz. unsweetened baking chocolate
    ¼ cup coconut oil
    ¼ cup honey
    8 drops peppermint essential oil

    Place chocolate and coconut oil in double boiler on medium high heat. Once it is all melted, turn off heat and add the honey and peppermint essential oil. Place on parchment paper lined baking sheet and in fridge or freezer until hardened. 

    Donna’s Hot Nuts

    2 egg whites
    2 cups roasted almonds
    2 cups roasted cashew nuts
    2 cup walnut halves
    2 tbsp curry powder
    1 tbsp ground cumin
    1 ¼ tsp cayenne peper
    1 tsp ground cardamon
    1tsp ground cinnamon
    2 tbsp honey

    My mom’s recipe! Mix everything together and place it on a baking sheet. Bake for 45 min at 250°F.

    Coconut Oil Fudge

    ¾ cups coconut oil
    ¾ cups cocoa powder
    ½ cup coconut milk
    ⅓ cup raw honey
    2 teaspoons vanilla essential oil
    A pinch of salt

    Mix the ingredients together and put it in the fridge to harden.

    5-Ingredient Brownie Bites

    2 eggs
    1 banana
    2 scoops of Quest chocolate milkshake protein

    Mix and bake at 350°F for 12-15 minutes. Spread a little Nutella (not so clean) or nut butter (clean) and top with crushed nuts.

    Save the calories and eat the sweets!

    Peace & Love,

    Emily Burkhardt

    Feature image via One Little Project

  • run, run, run get moving, like, now

    I’ve been running again.  

    Not as in an easy jog around the neighborhood. I mean full out, heart-pounding, sweat-dripping, running. It feels excellent to be moving, to feel my body in motion, so alive, so powerful as I dart through the cobblestone streets of lower Manhattan. When’s the last time you really moved?

    As a newly minted 30 year old, I’ve been reclaiming hobbies of my youth that have fallen by the wayside with the passage of time. I was a cross-country runner in high school. If I tried really, really, hard I could get a mile behind me in under 6 minutes. Miles 2 and 3 of my races weren’t quite as fast as that first one, but hey, a girl could try. And now all of a sudden, after years of pilates and yoga, even in the brisk temperatures of a winter that’s closing in on us, running is joyful again.

    The best part of rediscovering something you love is the consideration of what to wear when doing said activity (at least if you’re a lady who lights up at the notion of new workout tights like myself). I have stacks of gear that fit the bill, but it sure is fun to treat yourself to a few new items to encourage the flow of motion. For me, I’m a lululemon lover, and for my runs I’ve turned to them to keep me protected from the elements so I can get out there, and just…enjoy.

    Sprinting through Tribeca in the Rest Less 1/4 Zip and Featherlight Tights.

    I love a new black tight, and the transparent panels on the back of the Featherlight, along with an enviable V-shaped crop at the ankle gives some edge to my new go-to. They’re thin without letting in the cold around you, so moving quickly doesn’t feel cumbersome whatsoever. Sweat-proof and quite flattering, I’m going to pick these up in the iridescent color as well.

    Just Keep Running…

    …Just Keep Running…

    To stay warm up top, I LOVE the fittingly named Rest Less 1/4 Zip, especially in this festive pattern and lovely heather grey. It’s really warm without being overwhelmingly thick, just like the tights featured here as well.

    Cruising Down Collister Street.

    A Final Stretch…

    Take it from me, getting outside when it’s chilly is far more invigorating than it is daunting.  Whether you’re running, hiking, rowing, cycling, power-walking, snow-shoe-ing, or whatever-ing, just get out there, like, now.  For your many gear needs, check out some of my other faves from lululemon’s newest collection.


    Photography by Stephanie Cheng.

  • TheLoDown