Eats by Emm

Eats by Emm Qualified nutritionist and personal trainer tailoring plans to your goals with YOU as the focus.

If you’re looking to get healthier, stronger and more confident contact me ! I offer online services as well as in person sessions on the Gold Coast.

06/08/2026

RDL- a fantastic way to target the hamstring

Romanians can be a challenging move to master, learning to hinge not squat, but not stiffen up, and to keep your arms like legos and transition your weight, keep the core tight and the spine neutral, go low enough to stretch the muscle but not so low you’re using your arms to get range.

• a machine (bottom left) helps keep the weight in a set spot and aids with shifting through the moment- great for a beginner

• a smith machine (top left) great as the bar path is set so you can focus on shifting your weight and slowing the rep down without rolling your shoulders

• dumbbells (bottom right) reduces the urge to go too heavy as your limited by your arms capabilities, can help by keeping the dumbbells to the side of you rather than infront which can reduce the spine rolling

• barebell (top right) great for someone whose confident with the movement, allows you to personalise it to your body and not be limited by machine frames

It’s not that you can’t eat 1200 calories … I’m sure you have the willpower if your goal means enoughBut how long can yo...
05/08/2026

It’s not that you can’t eat 1200 calories …

I’m sure you have the willpower if your goal means enough

But how long can you sustain that?

✨ not having enough energy to move
✨ you’re always cold your fidget less and you blink less
✨ being too fatigued to recover or train with intention
✨ being so food obsessed you dream about recipess
✨ eating weird fake food just to get more volume
✨ constantly having digestive issues

Now I’m not saying there’s no benefit understanding the extremities of what your brain and body can do, but remember it is a short-lived temporary phase and not something you can sustain long-term.

Now, I ain’t one to judge, but I’m one to educate.I seen this on tik Tok “what I eat in a day as a slightly larger women...
22/07/2026

Now, I ain’t one to judge, but I’m one to educate.

I seen this on tik Tok “what I eat in a day as a slightly larger women”

Now, she ain’t advertising that her goals to lose weight or eat healthy but let’s add this up.

Breakfast: 380calories 2P 16F 56C
Breakfast 2: 750calories 25P 50F 45C
Snack: 500calories 4P 19F 74C
Lunch: 1650calories 48P 109F 122C
Snack: 300calories 4P 18F 31C
Snack: 650calories 29P 31F 64C
Dinner: 1300calories 35P 92F 90C
Dessert: 350calories 5P 20F 38C
Dessert: 500calories 13P 10F 82C

Roughly 6400 calories
163g protein 364g fat 606g carbohydrates

No fruit, almost no veggies, poor quality sources protein and a drastic amount of calories.

That’s how quick poor eating can add up, then from a nutritional perspective !
-sugar highs and lows
-poor energy
-poor digestion
-poor arteries

The basics work and they work well!

Putting the work in, really isn’t that hard, you just don’t want it enough. Every day someone comes to me wanting to ✨ b...
18/07/2026

Putting the work in, really isn’t that hard, you just don’t want it enough.

Every day someone comes to me wanting to
✨ be healthier
✨ loose weight
✨ get stronger
✨ learn more

But is that what you really want when
👀 you’re not checking in
👀 you won’t log food (photos, AI or accurate tracking)
👀 you refuse the basics like fruit and veg

Your daily actions must align with your goals, otherwise they aren’t going to be achieved.

It doesn’t have to be perfect, it just has to be actioned.

Here’s my homemade chicken, chip, doner kebab

Man, it feels good to be back into meal prepping.Like everyone I go through phases, sometimes super strict, other times ...
17/07/2026

Man, it feels good to be back into meal prepping.

Like everyone I go through phases, sometimes super strict, other times more flexible and at times I’m just surviving.

Proud of me for showing up and prepping my meals all week ✨ focusing on just protein, veggies, carbohydrates and sauces or seasoning that don’t add ridiculous calories

•chicken breast
•nandos seasoning
•tomatoes + broccoli + beans + onion
•cream cheese
•potatoes

8 hours on low and it took me no longer than 5 minutes to cook and 5 minutes to clean up 🧹

Personally attacking myself with some of these…
15/07/2026

Personally attacking myself with some of these…

14/07/2026

Meal prep 👨‍🍳

Just moved houses, my 11 month old gets into everything and I have to make sure the dog doesn’t steal the babies snacks.

Easy prep is my best friend 🥵

Chicken • pasta • spicy pasta sauce master foods • cream cheese • broccoli • beans • capsicum • canned tomatoes •

30 minutes ⏰
5 meals cooked 🥘

Do it my way, do it your way, just get it done.

is really giving us some solid options 🤤 Choc protein bites Various egg bites Protein pancakes For the days you have no...
08/06/2026

is really giving us some solid options 🤤

Choc protein bites
Various egg bites
Protein pancakes

For the days you have no time and just need some easily accessible options !

03/06/2026

Learn how to do proper technique 🏋️‍♀️

Top one: movement is derived from back and momentum
Bottom one: movement replicates a hip thrust and it’s controlled through tempo

Feeling this in your spine ?
Time to slow it down and think about that 🍑

02/06/2026

🔥 8 WEEK FAT LOSS PHASE 🔥

Tired of starting over every Monday?

This 8-week program is designed to help you lose body fat, build confidence, and create habits that actually last.

No detoxes.
No meal replacements.
No spending hours in the gym.

For just $399 you’ll receive

✅ Personalised calorie and macro targets
✅ Education so you can learn to create your own meals
✅ Meal plan examples and recipe ideas
✅ Weekly check ins and feedback
✅ Accountability and goal tracking
✅ 3-day OR 4-day gym training program
✅ Ongoing support throughout the entire 8 weeks

This phase is perfect for anyone wanting to

✔ Lose body fat
✔ Improve their relationship with food
✔ Build consistency
✔ Increase strength and fitness
✔ Stop guessing and follow a proven plan

The results in the photo came from consistency, education, and accountability not perfection.

If you’re ready to invest in yourself and finally have a clear plan, send me a DM with the word “PHASE” and I’ll send through all the details.

📍 Limited spots available
💰 $399
⏰ Starts soon

You don’t need another quick fix. You need a plan.

Address

Arundel/Southport
Pimpama, QLD

Telephone

+61430908066

Website

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