• 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.

  • The Four Fitness Apps I Live By

    Hey, hey, smart phone addicts!

    Always an arm’s reach away from your prized posession? I feel you. With Instagram, Facebook, Twitter, and Snapchat all the more popular these days, it’s hard not to be “connected.” At least your fingers are getting their workouts, right?

    Well, you’re not entirely wrong. Double tapping DOES burn calories… just not as much as we’d like to think!

    Why not try a full body workout or health regimen instead? Here are four of my favorite apps I use to maintain a healthy lifestyle. I find that they hold me accountable for my actions and motivate me to push harder around the clock. Who knows, you might just get more out of them than carpal tunnel 😉

    My Fitness Pal

    Whether you’re looking to maintain your weight, lose some, or gain some, this app makes keeping a food and excercise journal super easy. Not only do I use it everyday, but I also use it with a majority of my clients. My Fitness Pal is an amazing tool for those who need a little help holding themselves accountable. You can share what you’re eating with your friends and they can do the same. Best of all, they have the world’s largest nutrition and calorie database (of over 5 million foods) so it makes logging your macros a breeze!

    Spotify Running

    Music is one of my main motivators when I am running. Just in case you didn’t know, Spotify has a channel for dedicated runners. It helps you find your running tempo before turning that tempo into beats per minute all while building out playlists based on your listening preferences. Seriously, go check it out!


    Pact makes it easy to get hella competitive with yourself! It creates powerful incentives for healthy living. You basically:

    1. Commit or make a weekly Pact to exercise more or eat healthier and set what you’ll pay other pact members if you don’t reach your goal.
    2. Meet your goals or use the Pact app to track your progress.
    3. Reap the rewards or earn real cash for living healthily from the members who don’t.

    I have played around on this app, and think it can be a great asset for people who love competition and people who are trying to lose weight. A few of my clients have used it and said they love it because it forces them to stick with the healthy lifestyle when their money is on the line!


    Going out to dinner, but still want to stay healthy? This app allows you to do both! HealthyOut finds dishes at local restaurants that match your diet and nutrition preferences. It makes dinning out a healthy activity! I tell all of my clients to plan ahead when they’re going to restaurants so their mind stick with healthier options instead of the more calorie-heavy alternatives. This app does all the work for you!

    App it out and stay motivated!

    Peace & Love,

    Emily Burkhardt

  • 5 Ways to Stay Healthy During the Holidays

    Happy Holidays, Everyone!

    The end of the year is always a great excuse to eat, drink, and be merry with your family and friends. Unfortunately, however, if you don’t watch your intake, those extra drinks and treats can stick with you for months after the holidays.

    While you should definitely celebrate and enjoy yourself, here are five big tips to keep in mind when managing the extra calories!


    1. Don’t drink your calories!

    Stay CLEAR of all the sugar-loaded “holiday” cocktails and opt, instead, for a wine spritzer or light beer. This will allow you to drink more without overloading on the calories. Yup, you heard that right! Drink more!

    2. Bring a healthy dish to share.

    Holiday parties are usually chock-full of unhealthy dishes. Anytime you get an invite, offer to bring a fun fruit or veggie tray. Even if you are the only one that eats from your dish, you’ll still have one healthy option to load up on!chicken_potato

    3. Stay Hydrated!

    Regardless the occasion, you should already be drinking  8oz of water every hour. Because people tend to stuff their faces with sodium-rich foods during the holidays (guilty as charged!), a majority often feel sluggish or hungry when they actually may just be thirsty or dehydrated.

    4. Eating rule: Veggies > Holiday Treats > Fruit

    Pack half of your plate with fresh vegetables and fruit—and no, green bean casserole does not count. Begin by filling your tummy with the greens and interspersing them with small portions of your favorite holiday eats. Then, finish everything off with a piece of fruit to trick your sweet tooth!

    5. Wear your skinny pants!

    I didn’t think of this one until one of my clients texted me Thanksgiving morning saying she was wearing her “tight pants” to avoid overeating. While we all want to wear our strechy jeans and yoga pants during the holidays, wearing something tighter can help you feel full faster.


    I would love to hear your tips for staying healthy during the holiday season! What helps you might inspire others!

    Eat, Drink & Be Merry!

    Peace & Love,

    Emily Burkhardt



    Cut Food Photography via Beth Galton

  • A Day in the Life of a Fitness Fanatic

    Hey, you guys!

    Have you ever wondered what fitness instructors do during the day when they aren’t teaching? Well, every day is slightly different for me, but that’s exactly what I love about my “job”—new adventures, clients, goals, and dreams!

    Here’s what gets me out of bed to make confident, energized, and smiley people.

    b9541961a4de61f48e651861b4c3aa677:00 A.M. — Wake up, Drink Water, and Shower

    I usually wake up as soon as my alarm goes off in the morning. Before I hop in the shower, I drink a full glass of water to get my day started. I then focus on my breathing (in the shower) to calm my nerves and mentally prepare for the day.

    7:30 A.M. Big Breakfast

    • 1 small sweet potato
    • 1 big scoop of almond butter

    This meal has stayed constant in the past few months. Not only is it super filling, but it also gives me the right kind of energy to start my morning adventures.

    8:00 A.M. Train a Fabulous Client

    Every client has his or her set of goals, but the main focuses tend to be weight loss, building body mass, and increading endurance. Because my clients and I always have fun, I really look foward to this part of my day!

    9:30 A.M. Take a Fitness Class

    I try to get a workout in even though I also instruct my own classes and train with my clients. I take this time to work on my own body. Flybarre, for example, compliments all the other excercises that I do, which makes it the perfect fitness class to fit into my busy schedule.

    10:30 A.M. Instruct a Flywheel Class

    I rock out and ride for 45 minutes to some incredible tunes with equally incredible riders. Never tried an indoor cycling or Flywheel class before? Come check out one of my classes! I promise to take excellent care of you! #NEVERCOAST

    11:30 A.M. Shower #2

    Yes, I shower two to three times a day. So much SWEAT!

    tumblr_m2t0chq1bo1ru53gio1_128012:oo P.M. Travel, Snack, and Listen to Music

    I usually run from session to session, but when traveling longer distances, I take the train, or, if I’m in a hurry, grab an Uber. While traveling,snack on an RXBAR and scroll through Spotify Discover Weekly to find new music.

    12:30 P.M. Train ANOTHER fabulous Client


    1:30 P.M. Lunch with Friends (or Solo)

    I use this time to hit the reset button and get focused for the second half of my day. Sweetgreen is usually my go-to. My current favorite lunch is their Chicken + Brussels salad (with Kale for greens) of course!

    2:30 P.M. Plan Life Goals, Fine Tune my Playlist, Plan Workouts, Write

    Yes, I spend a portion of every day planning my future goals. I am constantly thinking of ways to grow and to inspire others to find their maximum amount of joy. I also use this time to make playlists for my upcoming classes, create workouts for my clients, and write articles like this one! If I have time to spare, I pop into Lululemon for some retail thearapy!

    screen-shot-2016-10-26-at-10-00-12-am5:30 P.M. Flywheel or Train Another Client

    Every day is different, but I either have more fun with my Fly family or my amazing clients!

    9:00 P.M. Shower #3

    The “work” day is done! Phew! Once I get home, I eat dinner and use the down time to decompress. Zucchini noodles (Zoodles) with ground turkey and tomato sauce is a personal favorite!

    I always aim to get into bed by 11 p.m. to catch a full eight hours of sleep. It’s the secret to my crazy amount of energy during the day! Shh!


    Thanks for coming along with me on my city-wide journey. I hope to see you soon in real life!

    Peace & Love,

    Emily Burkhardt

  • How to Stay Healthy on an Airplane

    Hi Everyone!

    Paula recently asked me for tips and tricks on how I keep healthy during short and long-haul flights. If you know anything about my greatest loves, then you’ll know that I absolutely adore traveling–especially with Zach!

    On my recent trip to Dublin, Ireland, I came up with a list of things I do to minimize exhaustion and jetlag and maximize smiles and fun.



    Walk Around The Terminal

    Because we’re usually told to arrive at least 45 minutes before our flight time, we spend a majority of it going through TSA and waiting to board. Instead of twiddling your thumbs and tapping your feet, take a walk around the terminal to get your blood flowing before sitting on your flight.

    Put On You Compression Pants/Socks

    In 2013, I developed a blood clot in my leg from a little too much traveling. For health reasons, I had to wear these uncomfortable compression socks that go all the way to my hips. I recently, however, discovered these yoga-like compression pants that are now my ultimate go-tos. Ask your doctor what type of compression gear you should be wearing because we all have different needs!

    Dress In Layers

    You never know what temperature it is going to be on the plane. You may either be sweating to death or ringing the call button non-stop for an extra blanket. Come prepared and layered for both situations. You’ll feel more comfortable bundling up in your own clothing! I usually wear a scarf to the airport because it can double as a great blanket. Plus, it’ll help ward off all head colds!

    Pack A Snack

    Flight food is usually filled with sodium. Because the dry air makes you dehydrated, there’s no reason add any more sodium on top of your pre-existing misery. Instead, bring snacks that are high in protein. It’ll help you feel full longer. I always pack RXBars with me where ever I go!


    If you suffer from crazy motion sickness, this is the medication for you!

    Pack A Water Bottle

    The airplane’s dry air that will make you extremely dehydrated. Drink one bottle of water before boarding and at least another during your flight. Try to drink 8 oz. for every hour you are in the air. We usually drink when we think we are thirsty, but to be safe, prepare ahead and stay hydrated before it’s too late.


    Use Sanitizer

    Pack travel-sized anti-bacterial wipes to disinfect your seat, armrest and buckle before you sit down for your flight.

    Get Out Of Your Seatda268824a437896725446735dedc4be4

    Get up and walk as much as possible, even if you don’t have to use the bathroom, to keep your blood flowing. I always try to select an aisle seat to avoid interrupting my neighbors. 

    Stay Active In Your Seat

    Bring your knees to your chest, pump your legs, shrug your shoulders, roll your neck, and shimmy! Just keep the blood flowing!

    Avoid Caffeine and Alcohol

    As I have and will mention a few times, the flight will make you dehydrated. Caffeine and alcohol will only add to your misery. Try your best to avoid it and drink water instead!

    Drink Water

    You know the drill: stay hydrated!


    Drink As Much Water As Possible

    What? More water? YES! Replenish your body!

    Shower and Moisturize

    Wash off the airplane air with a nice hot shower and load up on your moisturizer. 


    Get your blood flowing right after a long flight. If a full on workout doesn’t work for your schedule, make sure to walk, take the stairs at the hotel, make time for quick 5 minutes of cardio sesh to get the blood flowing again.


    Wishing you happy AND healthy travels!

    Peace & Love,

    Emily Burkhardt

  • Four Fitness Games You Have to Play

    Hi Everyone!!

    When with friends, games are a great way to get the night started. When solo? Well, they’re just as great a way to pass time!

    So why not get a workout in by playing a game?

    Playing fitness games are the perfect way to stay healthy and fit all while having fun. Here are four games you can play by yourself, with your friends, or even at your next family get together.

    Feel free to customize the moves in each game to make the workout best for you, your friends, or your family.

    Deck of Cards Strength and Cardio Workout

    Number of reps = number on the card. J=11, Q=12, K=13 and A=14.


    Red Cards: Strength
    Diamonds = Push-Ups
    Hearts = Lunges
    Diamond Face Cards = Plank Up/Down
    Hearts Face Cards = Squats
    Black Cards: Cardio
    Spades = Burpees
    Clubs = Butt Kickers
    Spades Face Cards = High Knees
    Clubs Face Cards = Jumping Jacks into Squat

    Flip a Coin Core Workout

    Every move is performed for 30 seconds.



    High Knees
    Bird Dogs
    Plank Jacks
    Mountain Climbers
    Russian Twists
    Plank V-Ups
    Mountain Climbers


    Bicycle Crunches
    High Plank
    Full Sit-Ups
    High Knees
    Oblique Crunches
    Bicycle Crunches
    Full Sit-Ups
    Plank Jacks

    Repeat 3x

    Full Body UNO Workout

    *Number Cards – Must complete the number of repetitions indicated corresponding to the move associated with the color you pick up.

    _mg_1253Red = Squats
    Blue = Sit-ups
    Green = Lunges
    Yellow = Push-ups
    Skip = 30 seconds high knees
    Reverse = 30 second jumping jacks
    Draw 2 = Draw one card and perform the move TWICE
    Wild Draw 4 = 4 burpees
    Wild Card = Pick any move and complete 10 reps

    Roll The Dice Workout

    You only need 1 dice. 1st roll decides time, 2nd roll decides move.

    1st Roll

    1 = 1 minute
    2 = 20 seconds
    3 = 30 seconds
    4 = 40 seconds
    5 = 50 seconds
    6 = 60 seconds

    2nd Roll

    1 = Jumping Jacks
    2 = Burpees
    3 = Plank Up/Down
    4 = Bicycle Crunches
    5 = Squat Jumps
    6 = Mountain Climbers

    Get your sweat on and have FUN!

    Follow me as I play these games this week.

    Peace & Love,

    Emily Burkhardt


  • Find your runner’s high 3 different ways!

    Hi Everyone!

    Do you want to be happier? Get fit without spending any money? Relieve stress? Be high on life?

    Well, guess what? Running can make all of those wishes come true!

    My favorite thing about running is that you can do it anytime, anywhere. All you really need is your body and a great pear of sneakers. I, personally, like On-Running Clouds because they are designed to work for everyone.

    Screen Shot 2016-09-06 at 1.16.17 PM
    Screen Shot 2016-09-06 at 1.16.29 PM

    A marathon runner, I’ve come to realize that sometimes I achieve runner’s high and sometimes I don’t. That said, I want to help you reach that euphoric feeling as often as possible. This, however, will require you to push your body out of your comfort zone–far, but not far enough to feel defeated.

    I have built three different workouts for three different running scenarios. They include the gym on a treadmill, your local track, and the great outdoors. These workouts are designed to help get you to get “runner’s high” without putting too much stress on your body.


    Grab a friend and try this track workout together!

    Lap 1: Run

    Lap 2: Long Sides – Side Shuffle, Short Sides – Walking Lunges

    Lap 3: Run

    Lap 4: Long Sides – Sprint, Short Sides – Power Walk

    Lap 5: Run

    Lap 6: Long Sides – Grapevine, Short Sides – Power Skip

    Lap 7: Run

    Lap 8: Long Sides – Sprint, Short Sides – Power Walk


    Running in place at one speed for a long time can become very repetitive. Chances are, you might go a little crazy.  Here I’ve created a 10-minute interval training that you can repeat as many times as you would like. Remember:  the more time spent, the more miles traveled.

    3 min light jog

    30 sec sprint

    30 sec speed walk

    30 sec sprint

    1 min light jog

    30 sec sprint

    30 sec speed walk

    1 min light jog

    30 sec sprint

    30 sec brisk walk

    30 sec sprint

    1 min light jog


    Oftentimes, you’ll set out for a long run, still have endless miles ahead of you, and start to feel bored. Turn your workout into a game!

    Make a killer playlist and do the following:

    • New to running? Run during the chorus and walk the rest of the song.
    • Avid runner? Run the whole song, however, pick it up and sprint during the chorus.

    Screen Shot 2016-09-06 at 1.27.16 PMMake sure to STRETCH before and after each run. I have found myself very sore after a run because I didn’t take the time to stretch and loosen my muscles. You don’t want lack of stretching to trigger your mind that running isn’t fun!

    Follow me for more fitness tips and motivation!

    Happy Running!

    Peace & Love,
    Emily Burkhardt

  • Six Tips for a Healthy Vacation

    Hi Everyone!

    Vacation (or “vacay” as I call it) is the perfect time to relax and hit the reset button on our hectic daily lives.

    At the same time, however, vacay often comes with plenty of opportunities to indulge in not-so-healthy activities opposite from your usual routine.

    Because you’ve worked so hard to earn your much-deserved time off, the last thing you need is to stress about ways to stay healthy. Why ruin feeling amazing in your own skin just because you’re in a new place?

    Check out these six tips for ways to stay healthy while traveling!


    Walk everywhere! There is so much to see and do when you are in a new place. Make nature your playground–take a hike, go for a run, or ride a bike to soak everything in. Get around town with your own two feet! When I am traveling I always pack a pair of sneakers, ditch public transportation and soak up the atmosphere.


    I always allow myself one treat a day.

    I always allow myself one treat a day. It could be a meal, dessert or even a frozen drink from the tiki bar. It will satisfy your cravings and meet your body’s vacation needs! Always follow up your not-so-healthy treat with something healthy. Ate a crazy chocolate filled croissant for breakfast? Make sure to have a big, refreshing salad for lunch.



    I don’t travel without snacks. My go-to snack is an RXBAR. They’re made of few, healthy ingredients that are extremely filling. Real meals, however, require some more planning. I always brow through menus and YELP before heading to the restaurant. I plan out exactly what I’m going to have beforehand to avoid any mind-wandering, last minute, unhealthy impulses.


    IMG_8298Search the area you are visiting for fun free workouts. I was just at LOCKN’ Music Festival in Virginia where they had free yoga every morning. I made sure to take full advantage of this! Traveling with friends or family that don’t want to workout? Find a fun restaurant or venue that has live music where you can go get your groove on and burn calories while having fun!


    IMG_4807Make sure to drink plenty of water. And no, drinking bottomless mimosas or rosé does not count as hydrating just because it contains water. At the same time, it is totally OK to have few alcoholic beverages. Try not to drink away your daily calorie intake by going for something nice and light. My go-to drink is a white wine spritzer with just a little bit of wine and extra spritzer. It allows me to have a few drinks with my friends and family without feeling the calorie guilt.


    Find restaurants in the neighborhood that are farm to table or use ingredients from local farms.

    The ingredients spend less time in transit, which keeps the product as fresh as possible. Unlike their processed counterparts, they retain a good amount of nutrients. Step outside of your comfort zone and try new meals!


    Are ready to vacay the healthy way? Book your next trip and ENJOY!

    Peace, Love & Happy Traveling,

    Emily Burkhardt

  • A Dozen Fitness Tips For Your Busy Work Week

    Hi Everyone!

    _MG_0282Be honest. How many hours a day do you spend sitting?

    With people saying, “sitting is the new smoking,” we have to take a stand and change this unhealthy habit!

    Prolonged periods of immobility can be detrimental to our health. When slammed with work, however, it can be difficult to find that extra time to move our bodies. Thankfully, I’m here to save your work day with some creative ways to get your blood flowing. Best of all, these little activities are so simple that they’ll blend effortlessly into your daily routines.

    Here are 12 ways to secretly work on your body while at work.

    1. _MG_0279Ditch the elevator. Instead of taking a quick ride up to your desk, get your heart rate up by taking the stairs whenever possible.
    2. Skip the email. What? Less emails? YES! Take a trip over to your co-worker’s desk to explain a task or idea. A little face time doesn’t hurt!
    3. Squeeze. Yes, squeeze your muscles. Select a muscle group, squeeze and hold it for 10-15 seconds, then let the tension go. My favorite muscle group to squeeze is my inner thighs. I press my knees together, squeeze, and repeat up to 15 times.
    4. Tap your toes. Get those twinkle toes moving under your desk. Have fun with this–two feet together, alternate left/right, quick taps and slow taps. You are a tap master. Make it even more fun and “draw” the whole alphabet with your legs.
    5. _MG_0283Bathroom JacksNo one in the bathroom with you? Great! Do 10 jumping jacks before walking back into the office.
    6. Take your meeting on the road. No, really! Try to walk and talk with your coworkers. Take your next meeting outside. Not only will you get your blood flowing, but you will also get a healthy dose of vitamin D.
    7. Tension be gone. Shrug your shoulders up to ears and release them. Add tension on the way up and release the tension on the way down.
    8. Activate your core. Lean back in your chair at a 45 degree angle, engage your core, and lift both feet slightly off the floor.
    9. _MG_0295Don’t sit, squat! Hover right over your chair so it looks like you are sitting. Joke’s on your coworkers! You are getting that extra burn without making a scene.
    10. Hips don’t lie. Sitting for a long period of time can wear on your hips. A) Sit back in your chair B) Bring your right food over your left knee C) Place your left foot on the edge of your chair D) Lean your body weight into your left heel. Then, switch legs and repeat.
    11. Get up, stand up! I challenge you: for every 30 minutes you are sitting, stand for 5! Whether you are walking around the office for 5 minutes, or just standing getting work done at your desk.
    12. Stretch. Whenever you can, just stretch!

    Long story short–keep your body moving ALL DAY LONG!

    Follow me this week as I stop by a few offices in NYC and bring these tips to life.

    Peace & Love,

    Emily Burkhardt

  • 12 Questions We Had to Ask Kayla Itsines


    Hi Guys! I recently got the chance to ask Kayla Itsines, Instagram’s fitness superstar, a couple crazy questions. I may or may not have fangirled ?

    1. We noticed you head tilt a lot in your photos. Where did you pick this up? Do you have a “better” or “preferred” side? I personally like the left side of my face. Ha!

    Haha! Really?! I haven’t noticed this! I’m definitely going to pick up on this from now on though!

    2. What is your least favorite exercise move?

    I don’t really have a least favorite exercise move, but I do love burpees! Commandos might be my least favorite?

    3. If you had to choose between something greasy and delicious and something super heathy and nutritious for your last meal on earth, which way would you go?

    Definitely the healthy and nutritious option! I actually find those foods to be delicious! Deep fried and greasy foods tend to make me feel sick so I’ll go the healthier route any day. This can still include a big bowl of pasta with a tomato-based sauce or a healthy homemade burger!

    4. What’s your favorite botched pronunciation of your last name?

    “Its-fitness.” I think it’s hilarious!

    cc21d40b-4f6a-42f7-ad54-5bb6091d0964 copy5. How many days a week do you eat mango? What’s the most creative way you eat of cook it? I’m so jealous because I’m allergic!

    Oh no! I’m so sorry you’re allergic! If I could, I would eat it every day! I always make sure to have a large variety of foods in my diet so I don’t eat mango every day, but if I could, I definitely would! I actually eat it in the simplest way. Here, let me show you a photo!

    6. Are we ever going to see your own line of non-itchy workout tights?

    I love that you know this about me! I can’t give a way too much, but I would love to work on creating my own activewear line!

    7. How do you choose which before-and-after picture to share on your Instagram? So many people tag you in their progress photos. It must be tough to pick!

    I know! I love reading the girls’ inspirational stories. It is so tough to pick! I don’t necessarily “choose” between any transformations. When I read an amazing story or see an inspirational transformation, I always want to share it with my followers. I just upload those pictures next!

    8. Finish this sentence: “A day without exercise is a day…

    …I’m spending on rest and recovery! I believe it’s so important to listen to your body and to rest when needed. I always try to do at least one rehabilitation session a week where I spend my time stretching and foam rolling. I also love to relax and take a hot bath.

    9. Do you follow the Sweat with Kayla program day-to-day or do you modify your own workouts? Do you do multiple workouts a day?

    Yes, of course I follow my Sweat With Kayla app. I train exactly the same way BBG girls do. I complete three to four of my 28-minute resistance training sessions a week and alternate LISS (Low Intensity Steady State) and HIIT (High Intensity Interval Training) the remaining days. I also try to fit in at least one rehabilitation session a week.

    10. How do you keep your tennis shoes so clean?

    Haha! I am such a clean person! I actually put my shoes in the washing machine to make sure they stay white. I’m not really fussing about anything, but I do love white shoes! I actually feel my style isn’t great when it comes to putting an outfit together. I like to think that my white shoes help balance everything out.

    11. As a child, what did you want to be when you grew up?

    I always wanted to help people and be involved in some form of sports. That’s why I decided to study PE (Physical Education) teaching. I deferred from university to focus on my personal training course at the Australian Institute of Fitness and I guess I never looked back! I know it sounds cliché, but I feel so blessed to be able to turn my passion into a career.

    12. Last question! What is next for you?

    I have so many exciting projects that I’m working on for the BBG community including new products and updates to my app so that the girls will always have access to the best product possible.

  • The Couple That Sweats Together, Stays Together!

    Hi Everyone!

    Love is love is love is love, so why not fall in love while sweating together?

    My other half, Zach, and I love to sweat as a team. It makes us feel more connected because we enjoy helping each other achieve the goals we set for ourselves. Our biggest accomplishments, both emotional and physical, are realized when we encourage each other to try new moves, activities, and workouts. To avoid an otherwise normal and boring routine, dare your partner to get out of his or her comfort zone! You’ll see positive results in your relationship and respective bodies.

    They say, “The couple that sweats together, stays together.”

    There’s no time like the present to replace that ice-cream trip with a trip to the gym. Once you and your partner realize the bedroom isn’t the only place to get sweaty palms, hearts racing, and a mutual shortness of breath, the two of you will be amazed by how intimate a 30-minute workout can be.

    Make sure to take those 15-30 second breaks, in-between activities, to bring your heart rates down, if you need them!

    Here’s the workout:

    30 Minute Couple’s Cardio


    Lateral Shuffle

    Get your muscles warmed up and hearts pumping right off the bat. Face each other, get down low, and shuffle back and forth in unison.

    60 seconds

    _MG_0159Jumping Jacks with Toe Taps

    Your standard jumping jacks with a little tap of love. Alternate tapping your partner’s foot as you raise your arms in the air.

    60 Seconds


    While one partner is lying down on his back for sit-ups, the other partner is holding his feet doing push-ups.

    45 seconds and switch. Repeat 2x.

    _MG_0185Jump Squat Plank Switch

    One partner is holding a plank, while the other partner is jumps over his plank into a squat.

    45 seconds and switch. Repeat 2x.

    _MG_0192Glute Raises

    Find a true connection with your partner by placing your feet against each other’s. Feet are connected and legs are at 90 degrees. Apply pressure and raise your booty off the floor.

    60 seconds

    _MG_0199Wall Sit/High Knees

    Find a wall. One partner goes into a wall sit with his hands straight out, parallel to the floor. The other partner goes into high knees, bringing her knees above her partner’s hands.

    45 seconds and switch. Repeat 2x.

    _MG_0208Plank and Army Crawls

    One partner starts in a full plank while the other partner army crawls under his plank. Once she is done with her army crawl, she gets right into a plank and her partner runs around and army crawls through. Continue to rotate until the 60 seconds is up.

    60 seconds

    _MG_0224Climb and Crunch

    One person is on the ground for crunches while her partner holds onto her knees. Once ready, she starts the crunches and her partner starts his mountain climbers using her knees for balance.

    45 seconds and switch. Repeat 2x.

    _MG_0235Plank Up & Down with High Five

    Alternate from high to low plank with a high-five to your partner in-between.

    45 seconds on – 15 sec rest. Repeat 2x.

    _MG_0236Core Twist and Pass

    Russian twists with a twist!? Grab a weight and pass it to your partner as you both go side-to-side. The weight will go in a full circle. Switch directions for the second round.

    45 seconds. Repeat 2x.

    _MG_0245Partner Burpees

    Start by standing face-to-face, then, hit the ground, kick your feet out, complete a push-up, bring your knees in, and jump back up. Finish each burpee with a high-five.

    60 seconds

    _MG_0247Partner Plank

    End with this, trust me. One partner is down in a plank while the other partner planks on top in the opposite direction (feet on back, hands on ankles). Finish this workout by feeling connected in more ways than one.

    60 seconds

    Workout complete!

    You are officially high on love. Don’t forget to stretch together to end on the right note!


    I will be using these moves all week long. Follow me to see them in action!

    Peace & Love,

    Emily Burkhardt


  • TheLoDown