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.

24/08/2026

Testing my deadlift postpartum after training the last 2 years like a little chicken 🐓

Currently have 4 online training spots open 🏋️‍♀️
Ready to train
•pain free
•see results
•enjoy your sessions
•get strong

Let’s chat 💬

19/08/2026

4 Deadlifts. 4 Different Targets. 🏋️‍♀️

Think all deadlifts are the same? Think again 👀

🔹 Romanian Deadlift (RDL) → 🍑 Glutes + hamstrings
Great for building the posterior chain with controlled hip hinge movement.

🔹 Sumo Deadlift → 🍑 Glutes + inner thighs
Wider stance = more adductor involvement while still smashing the glutes.

🔹 Stiff-Leg Deadlift → 🦵 Hamstrings
Less knee bend = greater hamstring emphasis and stretch.

🔹 Conventional Deadlift → 💪 Full posterior chain
Glutes, hamstrings, back and core all working together.

Same movement family. Different emphasis. 🔥

Save this for your next lower-body session!
NutritionAndFitness

16/08/2026

🦷 Your nutrition starts with your mouth.

We often talk about what you eat, but not enough about where it all begins.

Did you know your dental health can influence more than your teeth, it’s also linked to inflammation and can affect things like blood sugar management, cardiovascular health and your ability to comfortably eat a nutritious diet. (Bad teeth=harder to chew)

Your teeth and gums need the right nutrients to stay healthy, while a balanced diet supports your body’s ability to maintain healthy tissues and fight infection

Do your health a solid and look at all areas, including those outside nutrition and training 🦷🦷🪥

09/08/2026

Send videos to your coach 🎥

Bottom one: no connection, hips at lifting, movement is being rushed

Top one: more controlled, slower, arms pull me into the seat so I’m stable

A little tweak such as bracing your body to the pad could be the difference between lifting heavier, getting stronger and developing faster 🏋️‍♀️

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…

Address

Arundel/Southport
Pimpama, QLD

Telephone

+61430908066

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