• 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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  • 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

    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!

    HealthyOut

    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
    @thehealthyhustle

  • 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!

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    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!
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    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

    @thehealthyhustle

     

    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

    Woo-hoo!

    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
    @thehealthyhustle

  • 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

  • How To: Sweat In Style + Giveaway!

    Enter to Win!

    Working out is never a bummer when you’re rocking sweet new gear at the same time.  Or, perhaps you’re more of an athleisure type of lady instead, running errands and picking up an almond-milk latte in your fitness tights and a leather jacket.  Whatever the case may be, fresh gear is always a must – especially as we head into a new season.

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    Wearing Lorna Jane’s Luxe Wrap Pant & Lauper Excel Tank

    I’ve been a fan of Lorna Jane for years.  I love the versatility of the fitness line for women: all kinds of pieces in all kinds of colors, with cuts and shapes that are flattering to all.  We’ve done a few giveaways before together and with the weather getting chillier we thought it would be fun to line another up for you, dear reader, right this very second!

    I’m obsessed with the Luxe Wrap Pant pictured above – they’re absolutely perfect for a stroll around the neighborhood paired with nice kicks, or for layering on top of tights for when you’re heading out the door in cold weather.  Very Alexander Wang vibey, right?

    My favorite new top is the Lauper Excel Tank – finally, a crop tank from a fitness line that isn’t too short or revealing!  My prayers have been answered!  I want it in like 7 more colors (can we make that happen, LJ? Hint, hint!).

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    Next question I ask myself often: how many pairs of tights are too many?  Well, when they’re the Be Seen Ankle Biker Tight the answer is NO AMOUNT, EVER.

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    Lorna Jane Be Seen Ankle Biker Tight

    Like, I’m sorry but how dope are these!  They are everything!  Sexy cut-outs, mesh, black, tight, long?  Hello, gym!!!!  Hello, every place in New York City and beyond!  Hello, Shanghai!

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    Lorna Jane Tough Girl Active Jacket

    Moving on to some jackets I’m loving right now…the one pictured above is for tough ladies only (you). The camo print on the Tough Girl Active Jacket literally changes my mood as I bound down the street towards my pilates studio.  I feel bold and in charge – the right way to feel on the way to a workout, or anytime really!

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    Lorna Jane Night Runner Active Jacket

    Finally, lets throw a little COLOR into this mix, shall we?  My favorite piece from all the new goodies on Lorna Jane right now is the Night Runner Active Jacket.  Its cozy, with a nice mesh lining on the inside that’s perfect for layering on top of literally anything.  I love the bright blue color, too.

    SO – if you’re digging LJ as much as I am right now, why not enter this sweet little giveaway below?  No reason I can think of not to!  The giveaway is open until October 28th and we’ll notify the winner by email. Good luck!

    a Rafflecopter giveaway


     

    SHOP

     

     

  • TheLoDown