Here’s an update on my progress with your macros package and I cannot be happier with my results so far! I was always worried about what that number on the scale said and would restrict myself to 1200 calories and no junk food. Now as I’m taking in 1600 calories per day and at the same weight as when I started, I finally came to realize that a number means nothing! Thank you so much for helping me find something that works for me and I can’t wait to see my results next month!
Just an update to say thank you so much for your help! 7 weeks difference from following your macros, 19.5 inches down and 14lbs.
Since the moment I started with Emilia, so many things in my life have improved. I’ve lost forty pounds in five months and I finally have a new found sense of confidence I’ve never had in my entire life. Emilia is always there for any questions I have about workouts or macros and makes everything very clear. She’s always sweet when helping me out and never makes me feel like a newbie or stupid. On top of that, I can genuinely say she has become a friend.
You helped me so much through these few months. I now have no fear foods, a completely different outlook on food and my body in general, and I am just SO appreciative of everything you have done for me. I will continue to walk the path you have set me on, and I will live my life without worrying about food and training every single second. I couldn’t have come this far without you. Thank you for giving me hope for a better tomorrow. Thank you for always being here for me. Thank you for dedicating your time to helping me through all of this. I will always remember who you are and what you did for me. God really blessed me with you.
Hi Emilia! Just wanted to check in. Thanks for the magical macros! There are some visible changes, my body is definately looking better everyday and I’m having more regular bathroom visits with these higher macros which is nice! So my stomach is flatter thanks to that, and I’ve even made strength gains. Yay!
I’ve been following your workout and macro plan for almost 6 weeks now and I am already so so happy! There have been a handful of times where I’ve overeaten, but I’m not bothered, as they were social events. In terms of scales, at 3 weeks I had lost 1.6kg and 0.6% body fat. I’m at my lowest weight and feeling the leanest I’ve been, ever! I know many of your clients have made much bigger and faster progress, but I am just happy with how everything is going for me and that I’m still seeing continual progress.
The main difference is how I feel! In terms of diet, I am so satisfied, I very rarely feel hungry and I have pretty much stopped mindless snacking & binges have disappeared. Even on nightshifts, which used to be my main struggle, I’m still hitting my macros. I feel so much leaner and am noticing strength and muscle gains all over! I’ve never felt this happy in myself before, or so confident in my training. I’m so motivated and haven’t really felt this way before.
I just wanted you to know how much I appreciate your plan and how well it’s working for me! Thanks so much Emilia, it’s really changing my life. I know that sounds dramatic but it’s true!
I just wanted to thank you so, so much for the huge impact your programs and macro plans had on me and just my outlook on life. I was doing crazy cardio, used to be scared of food (I got over that like about a year ago, but it still stuck around to some extent til I started your programs), and never even looked as good as I wanted to. Now, I am excited to go to the gym (almost) every day when I wake up in the morning. I absolutely LOVE the feeling of lifting and I feel strong, confident, and happy with who I am and where I
am in life now. I have you and your plans to thank for that- I knew I wanted to change, I just wouldn’t have been able to start myself off right or know what I should do, even though I did a ton of research online myself.
So thank you so, so much for the awesome help as well as motivation- your Instagram motivates me to this day! And obviously I have NO plans of stopping or backing off any time soon. I work out as hard as I can every day and am still tracking my macros (slowly going up still and looking better!) and I seriously love it so much- it’s a lifestyle, not just working out because I feel like I have to. I was honestly so shocked because I took progress pics today just to see, and I automatically was like I have to send these to you, so I’m attaching those. I just see such a world of difference- I don’t even know if other people see it as much as me, but I know how much different and better my mindset is now and these pictures just prove to me how far I’ve come physically and mentally.
I have been working with Emilia now for about 4 months and she’s no ordinary coach. I love everything she stands for–from women’s empowerment through positive body image to balance in life; from ignoring the scale and looking at changes in your body for progress to her excitement and passion about what she does; and from her kind heart to her wise-beyond-her-years encouraging words. She is a coach who will keep you grounded, genuinely share in even your smallest successes, and push you to do and want and expect more for and from yourself. She’s responsive and reliable. Has given me fantastic workouts. Scolds me in the best way possible when I’m not staying on track. Reminds me what to look at for true progress. And encourages me to keep going.
I think you can judge a coach by the results you can obtain, but even more important is the quality of the journey. If you want to learn how to be the best version of yourself, work with Emilia. You won’t be disappointed. I’m sure not!
I began one of Emilia’s programs, unsure what to expect, but I loved it. I felt like I really began learning new things, not focusing on cardio but strength. I saw little changes, I’m not going to lie, it was hard, it was hard gaining the weight, but she was there with me every step of the way, no mate what time it was she would respond to my e-mails telling me how much better I looked, how much healthier and stronger. The workouts were hard, but amazing! Sometimes, I didnt know how the machines worked and wished I had Emilia there with me to show me, but the results I got were more than enough. I’m not only stronger, but happier. So regardless of your struggle, it will get better and easier. THANK YOU EMILIA. I really dont think I can say it enough.
My progress so far isn’t huge but makes me super happy, I just feel better all around. I have cheated and eaten things I shouldn’t have on bad days (only a few times; family found out my mom has breast cancer a few weeks ago) BUT wasn’t gonna let that be an excuse to slack off but instead work harder I have energy and I want to actually go do things! Normally I just nap lol. So I just wanted to say thank you for having programs like this that aren’t a million dollars like almost everyone else! You are much appreciated, keep doing what you do, you change lives and that’s fing awesome Just an update to say thank you so much for your help! I have attached photos for you so you can see the difference the past 2.5 weeks have made. I’m amazed and I cant wait to see where I can go from here.
I just wanted to send you a quick thank you. One night in as an emotional reaction to weight gain I signed up with another trainer on instagram because it included a meal plan and was cheaper than most. Emilia, what I received was a joke. I have a husband who trains in MMA and taught me alot, turns out i am more knowledgeable than I realized. I was literally scammed, the workout plan was NOT customized for me, it included gym workouts even though I specifically said i didnt have a gym, there were million misspellings and it looked like a bunch of random excersises thrown on a word document. Also the workout would have taken me at least an hour and half (and thats if i rushed). The meal plan was a joke, I could do better on pinterest in a half hour.
So the reason I am telling you all this is because I paid you a third of the price and I received such an amazing workout plan, one that I believe took what I said into consideration, comes from someone who understands the human body and is in this to actually help people.
So thank you for being genuine and for being great at what you do.
Hi Emilia, just want to tell you that I’m in the second week of the plan that you did for me and I feel great Down 3lbs, and yesterday I did 1 set of 8rep with 220lb in my squat exercise I feel very strong and happy because I can eat different type of food.
You are the answer to my prayers! You and your brilliant macro plans! I ate a doughnut last week and still lost 3lbs 😀 but more importantly i felt just fine about myself after eating it and guilt free!!! I calculated it into my macros for the day and made sure the rest of the day was balanced with nutritious choices.
I’ve been always dieting because I gain weight so easily, and I also love food! I ate 1200 calories a day and I started to lose weight but I gained it all back because I started binging a lot! I was always hungry when I first found Emilia on Instagram I was starting to lift a little and do some cardio. I tried to eat healthy but only 1200 calories and I felt so weak and had headaches. I saw Emilia’s Instagram and she inspired me a lot, so I thought it was a good idea to ask her for coaching.
At first I was a little scared because I didn’t know how an online coaching could work, but it was the greatest idea! I feel so strong now! Emilia has helped me to learn how to eat well without starving myself and workout better than ever! I haven’t lost much weight, and I felt disappointed at first but she made me see the scale doesn’t mean anything, and it’s true!
I can see real changes in my body and measurements. I’ve lost 6cm of my waist since I started the program 7 weeks ago and it’s not over yet! She always responds every question I have (even the dumbest) and encourages me to give more everyday. She’s helping me to reach my goals and I would be so happy to keep working with her.
Emilia is the perfect combination of a tough coach who is warm at heart with such a great personality. I couldn’t have asked to be working with a better coach. Emilia is and has always been there to answer the dumbest questions of mine, even in the middle of the night! I can always count on her to help me with any fitness type thing. She has never given up on me. Always there to encourage and support my goals. I felt very fortunate to find such an amazing, energetic, thoughtful, and caring coach to help me reach my goals and continue to feel fortunate to work with Emilia. I remember when I needed my workouts updated and she said she would get them done in time. She kept that promise even though I knew she didn’t feel good and has other things to do at home. She is such an incredible person to work with and inspires me every morning. Her transformations are incredible and I hope I can get there one day. I will never switch to another coach.
She stays true to each client and tells them the truth. No you don’t need 30 minutes of cardio a day. No you don’t need to lift for 3 hours a day. No you don’t need to starve yourself. I could never complain about her. She is helping me transform every minute from a skinny chick to a strong fit girl. The number on the scale doesn’t matter, fit and healthy is what does and she is helping me reach my goals.
I was struggling getting that “last 5-10lbs off” when I came across Emilia Hogan on Instagram! I had followed her for awhile before I actually got the nerve to e-mail her and ask about some coaching. I had never had coaching before. I always just lifted and did LOTS OF CARDIO. I ate relatively well; however, lived on anywhere from 800-1400 calories off and on and virtually no carbs (50-100g at most). I was scared that if I ate something “unhealthy or unclean” that I would instantly gain weight.
Once I got on board with Emilia’s coaching I saw instant results within 1 week! I lost 2lbs and 1/2in but then my weight started to come back. Emilia was quick to realize that my eating and work outs were on point so something medically was happening. Sure enough, I had my thyroid tested and I was diagnosed with hypothyroidism. I was very discouraged and upset most days, but Emilia kept me positive and promised to work with me and get my macro’s adjusted just right to continue my weight loss/fitness journey!
It took us a couple of months to get my macro’s situated, but she did it. She encouraged me and listened to me and I have had such great progress EVEN WITH HYPOTHYROIDISM. I am now eating up to 1600 cals a day with 150g of carbs and 3-4 days of 15-20 minutes of HIIT cardio.I could not be more happy with the results I have been receiving since starting on the personal coaching with Emilia. She has really helped me change my way I think about food, calories, cardio, lifting, and self-esteem.
Thank you SO much for all of the advice that you gave me. I was so lost and sad before I started counting macros. I was at a plateau at 130lbs and I couldn’t lose the weight no matter how much cardio I did, or how little I ate. I tried to eat clean, and stopped counting calories and ending up gaining. Then I was so frustrated because I couldn’t lose any weight after that. I was eating max 800cals and I was doing hours of cardio a day.You opened my eyes up to IIFYM and gave me the advice to be patient. About 4 months later, here I am finally happy. Finally at a stable weight. And finally gaining my confidence back. Even through the Christmas holidays and my birthday, I managed to maintain this weight. I am not starving myself, and I am weight training a lot more. I am so much easier on myself. My boyfriend of 5 years, who’s been through a lot of my up and downs with me… Keeps saying how much happier I seem and how much more confident I am. My parents are very happy with how much healthier I’m eating.
Wow, I have to say – this is really incredible! I’ve worked with other online coaches before, but it’s clear from what you’ve provided that you’re extremely knowledgable and well educated. I’m so excited to work with you!!!
I decided this restricting, eating 1200 calories, and then binging and running to burn off the calories was getting really old. I decided I was hungry and needed to eat 3000 calories too. But . . . I also wanted to run a marathon in 3 months. With Emilia’s help, I followed a custom lifting program and macros that let me both build muscle and do long runs! And yes, I got up to 3200 cal.
It wasn’t always easy – my body image was pretty poor at the time and sometimes adding food was hard. I even binged a few times.
But Emilia supported me and I got through it.
Now, I have to say, lifting heavy weights and “bulking” has been the best thing for my confidence, body image, and relationship with food and myself.
Thanks for helping me get started on this lifelong path, Emilia!
From being extremely skinny weighing at 93lb and eating 700-800kcal to trying to intake more calories but still only eating 100-1200kcal to now working with Emilia and eating 1700 calories building lean muscle and doing cardio only 2 days a week and lifting weights. Only been 4 weeks but in progress I believe everything will work out the way I want to look.
This four week journey with Emilia has been amazing! Although I still have a lot of work to do she has helped me so much! She always answered my emails right away when I had a question and gave me great advice. When I saw that she also suffered from ED, it gave me hope that I could change. When the doctors made me gain weight, I thought I would never love my body again. But Emilia showed me that I can and I love her for that! I’ve increased macros by a ton, and I’m still seeing results! If I never had started your program I would never be as happy and healthy as I am today! Thanks you so much for all your love and support you are truly and angel!
Working with Emilia has completely changed the way I approach food. Before, I was definitely not eating enough and restricting myself from enjoying the foods I wanted to eat. She’s always extremely encouraging and pushing me to focus, even with my inconsistency at times:) Emilia has coached me through learning IIFYM process and I have gained new insight into not only eating to fuel my body but also enjoying and splurging without the guilt. The workouts she provides are an added bonus. She tailored a challenging workout for me to complete solely with my equipment at home within my time constraints. It has fueled my desire to get into the gym so I can use other equipment and make further progress. There is always progress to be made, but thanks to Emilia, I am thoroughly happy with the progress I’ve made in my workouts and my mindset and approach to food
I have been working with Emilia for just over four months now, and have not stopped seeing results since the day we started working together. Emilia is very personable and intelligent. She goes above and beyond to make her clients happy and never makes me feel like I am asking too many silly questions.
I’ve never felt stronger or healthier since I started working with Emilia and she doesn’t stop pushing me to make me work even harder every day! Emilia really does have a passion for health and fitness and it really shows through her training techniques. Emilia is not only someone who gave me a workout plan and told me to follow it, she worked to build a friendship with me, as she does her other clients, to help motivate me to work the hardest I possibly can. If you are serious about changing your life for the better, Emilia will be there to lead you every step of the way. Thank you Emilia!
I just wanted to check in and let you know of the body peace I am developing. I’m learning to love and be grateful for my body and I especially wanted to thank you for that. I love how my booty is changing because of the time I spend doing quad, hamstring and glute work. I love when I catch a glimpse of my upper body muscles when I’m brushing my hair or getting dressed. I love the knowledge I have from trial and error of all things fitness and nutrition. I train to be healthy and I am reminded why I love it each and every single day. Thank you for your help and I am so happy to be back to who I truly am–a happy badass of course. 🙂
I don’t quite remember how I came to find Emilia but I am so thankful I did. She has been the greatest gift from the fitness gods. I came to her after spending months running to lose weight and had little to no muscle. I had spent little time in the gym and didn’t know how to use pretty much any of the machines.
And forget me attempting to use free weights. Emilia targeted everything I asked and I saw results every week. My butt does not lie- I owe it to her! I feel so much more confident in myself and in the gym thanks to Emilia. She has been my biggest influence in my fitness journey.
I am thrilled to have her as my prep coach. There isn’t anyone else I’d rather work with.
The best thing that Emilia has provided me in her program is an entire transformation of my mind and attitude. Before using Emilia’s program I thought of fitness and the eating that goes with it as a strict and restricted practice, but Emilia has shown me how to be real about it and as a result I can live, balance and enjoy my life WHILST achieving my gym and body goals. AND most importantly, I can eat all my favourite things. In addition, the workouts are so much fun and rewarding, she is prompt and thorough at responding to emails and she is great at addressing my individual needs, ie. reverse dieting. Emilia certainly knows what she is doing and is fantastic at it.
Just wanted to let you know that I have been feeling amazing these past 10 days!! I’m feeling stronger and have a lot more energy.
I just want to say thank you for taking time out of your busy schedule and coaching me for the last four weeks. I don’t know you but you seem like a truly genuine person. And thank you for doing my macro calcs numerous times before hand. My strength is up for sure. Thank god I stumbled across your IG account. You’ve changed my relationship with food and I’m so damn determined to get the body I’ve always wanted. Never in a million years would I’ve dreamt I’d be eating close to 400g of carbs a day and still look lean(kinda) lol I’m excited to start my new training program you created for me. I will send you progress pictures when I’m finished. New year, new booty!! If you ever find yourself in Florida we must meet 🙂
Em is the perfect coach for many reasons, but these are the ones that are most important to me:
1) She pushes you. The workouts are tough as nails and I felt like I was dying after my first week! Over time though, I became stronger and my endurance increased for both the lifting and the cardio.
2) You DON’T STARVE. I have gotten more and more involved in the fitness community and have heard horror stories of coaches full of “bro-science” and intensely low-carb diets, where clients have passed out, completely depleted. The macros that I was given were totally realistic and kept me fueled and ready to go for my workouts.
3) She is funny, understands real life, and is just a fantastic person. There were many a time where I didn’t want to go to the gym after a long day of school, or during stressful times, and just the fact that she was there and making me laugh with her sense of humor, and encouraging me, was more than enough to light my fire.
I would recommend Emilia to anyone that I know wanting to change their fitness in any way – competing in a bodybuilding show, increasing strength, body recomposition, anything! She is amazing and you will absolutely not regret it.
After working with Emilia’s one on one coaching for several months, I cannot say enough good about her. I came in knowing little bits & pieces, but not really knowing how to put it all together and get the results I wanted to see. I finished feeling fully confident in my knowledge of how/what to eat, and what to do to get my body in a place I can be happy with. She was always quick to get new workout/macro plans back to me, and great about answering questions (no matter how dumb!). It is obvious she loves what she does, and truly wants to help people succeed. And, if you tell her you want to grow a booty, she will kill you with 2 a week leg days, and deliver that booty!
Just want to thank you again! I love your workouts for me especially the HIIT training. I usually hate cardio but the way you set it up has me changing up so frequently that it doesn’t feel like it’s dragging on and on. I am definitely recommending you to people when they ask where I get my workouts 🙂 I can tell you put a lot of thought into it and I am so appreciative!
I wanted to say THANK YOU so much for my customized workout and nutrition plan, it has been the answer to my fitness prayers! I know it is still super early in the plan, but less than a week in and I already feel like I have more energy and motivation than ever!
My fitness journey began when I contacted Em. I work 70hr weeks more regularly than I care to admit so healthy eating / fitness / gym activity has always been something that gets forgotten. Em introduced me to clean eating and the benefits of a high protein diet. Before this I was of the impression that protein would make me fatter. She taught me, through example and science, that I was wrong. My workouts were fun, the food plans were easy yet tasty. Before I knew it, I was eating clean without realising and didn’t feel deprived.
My progress photos were proving that my hard work was paying off. With the skills that Em has taught me, I have lost 7kgs. I can honestly say that Emilia is the main reason why I was able to find time for my health again. I can’t recommend her more highly!
I wanted to thank you for all the amazing knowledge you have instilled in me about FEEDING ones body! The reverse diet that we did for me has helped me not just physically but i’ve come so much further MENTALLY. I am eating sooooo much more food and am loving actually enjoying treats daily! You were always so quick in responding to my e-mails and never once made me feel stupid for my questions, thank you so so very much for your unending patience and help.:)
I’m sure you relate to the feeling of not seeing progress as fast as you want to but this made me happy today and was a reminder that slow and steady wins the race. Just wanted to maybe brighten your day by giving you a big thanks because you played a very big part in this small change. First picture is January 17th, Second one is today, February 13th!
Been getting so many compliments on my body since I started my 8 week macro plan from you:) you are great at what you do and I look forward to purchasing more plans from you when I’m done.
I’m almost done with the second week of your workout programs and I must say I’m loving it. They fit perfectly with my timetable! Full body and legs days left me sore for ages.
I just wanted to give you a quick update on how following my macro plan is going. It was a little hard getting the grasp of everything the first couple days, but now I feel like I’ve got it down! I have soooo much more energy and my workouts have been great! I’ve also noticed I’ve been able to focus better in class. I cannot even begin to describe the difference in my energy levels in such a short period of time.
I’m glad I found you (yay Instagram!)The personal trainer that did my body fat testing told me that if I want to maintain I should eat my BMR (which was 1150). People who know what they are talking about are hard to come across! There are way too many trainers and coaches that have no idea what they are talking about. Its nice to know there are people like you out there who know their stuff, and are also super quick at replying to clients, and affordable as well!
Hi! I just wanted to send a quick note to thank you for setting me up with these macros! This is the first time I have consistently stuck with something for longer than 3 weeks! I think it’s because I am holding myself accountable. I know I want to email you positive feedback and show you my hard work so I have been making sure I hit my macros everyday! I have had a couple days I didn’t track but I am still seeing results. I felt so good this morning that I wanted to send you a progress pic! I have never ever seen muscle definition in my whole LIFE, so I am geeked!
I already notice a HUGE difference in my energy levels- Holy crap, I had no idea I was starving my body on the macros I used before.
It has only been 4 days with your meal plan and I have seen such an improvement in my energy, mood and stamina already! Just wanted to send much love and appreciation your way! I cannot wait to check in 2 weeks from now!
So Friday marked one full week of my macro plan, and I lost 1lb! I have felt so much more energetic and lighter.
I just wanted to send you a quick email to tell you that I just completed week 2 of my new plan. I have lost 1 pound and a half inch from each thigh! I am freaking ecstatic that I am making progress eating MORE food!! I want to wait to make a little more progress before getting an updated macro plan, but I just wanted to let you know and say thanks again!
I really want to thank you for that month of coaching. Introducing me to macros was quite possibly one of the best things that’s ever happened to me. I used to be so terrified of food and gaining weight so I basically tried to starve myself. Learning this from you has saved my sanity. It has really inspired me to try fitness the right way and I can never thank you enough for helping get out of my unhealthy ways. Although I am no longer following your plan, you taught me the basics and I am still seeing results. I am getting stronger and happier with each passing day and I have you to appreciate for that. I would eventually love to continue training with you but funds are a little tight right now! Starting a new job soon so hopefully I can come back in no time!
Hey I just wanted to say thank you again for coaching me! And I wanted to show you a progress pictures from the 1st day to the last day of the 4 weeks. Eating more and loving cardio and lifting. Not where I want to be but defiantly closer, thank you so much Em
Thank you so much! Your method (when followed like you instructed) works wonders! If anyone is having problems, its because they’re not following your advice properly.It worked for both me and my friend, so thank you for an awesome method 🙂
I just wanted to send you a thank you note. Even though when I step on the scale, it hasn’t changed…I can feel my body changing and adapting. Thank you so so so much for providing me with a macro plan and a workout guide. They have both put me on a track to become a better me. I feel so much stronger and leave the gym knowing I just kicked my own butt.
You’re such a great person and I owe all my recent success to you! I’ve gotten braver with lifting heavier weight, and have really just gotten so much better at lifting in general, and also my food intake has gotten so so much better and i have really become more aware of the nutritional values and caloric amounts that i’m eating.
Just thought I’d give you a one week update on my macro plan. I’m within a couple grams of hitting my macros almost spot on everyday! I weighed myself this morning and am down 1.5 lbs. I am getting plenty to eat each day and am not deprived of anything. This plan rocks! For once in my life I’m not constantly dwelling on food.
It’s been three weeks since I started this meal plan you provided and I have to say I’m shocked. I didn’t realize I wasn’t eating enough calories, ever, to begin with!!! I have not stepped on a scale or measured my body fat percentage but I will say that people have noticed I’m leaning out and my clothes even fit just a little bit better. I am even starting to notice my obliques more, which I’ve worked so hard on and never have had til I started lifting.Best $15 spent in my life!!
I’ve been upping my macros slowly! At first it was hard bc I was retaining water & bloated. But everything has settled in & I have more visible muscle & am more lean. I’ve PRd my squat & my bench press. My spotter said ” you’re strong for a skinny girl!” Lol I’m turning 38 today but feel the best I ever have. Thanks for helping me on my journey.