Emily Rosen

Client transformation + testimonial 🙌🏻

This client has been working with us since September. Meaningful progress can take time, so be patient and trust the process. Results don’t always happen overnight.

“When I started, Sam and Emily took the time to understand exactly what I wanted to achieve. With their deep expertise in building muscle, losing fat, and fine-tuning macros, they crafted a fully customized plan aligned to my goals. They kept me accountable along the way, and their no-nonsense approach delivered. Thanks to their expertise and guidance, I hit my targets, and it was exactly what I needed.“

📍Charleston, South Carolina is known for its food, and after visiting, it’s easy to see why.

Check out the post for our full reviews, but here are a few additional notes:

The service at was incredible. The owner personally visits each table to introduce himself, and they’re basically giving out free food throughout the meal. One of those items was their famous hushpuppies, which were honestly one of the best things we ate there (pictured with the fish platter).

She-crab soup is a Charleston staple, so we had to give it a try. It’s clearly a local favorite, but we’re just not big crab people, so it wasn’t our favorite dish.

The cake from was good, just not quite our style. If you’re planning a trip to Charleston, I’d recommend trying the Ultimate Coconut Cake from the Peninsula Grill instead. It’s one of Charleston’s most famous desserts, and looking back, that’s the one we wish we had ordered.

Overall, Charleston absolutely lived up to its reputation as a foodie destination. From the fresh seafood to the Southern hospitality, it’s a city we’d happily return to—and one we’d recommend visiting with an appetite.

Charleston was a dream!

Stay tuned for a full food roundup and all of our favorite places.

Your reminder there are different seasons in life, and success won’t always look the same in each one. Not every season is meant for the same pace, goals, or version of success. Sometimes growth looks like pushing harder, and sometimes it looks like adjusting, resting, or shifting priorities. Give yourself permission to adjust, both are valid 💕

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Bump update + second trimester recap 💕

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🎉 GIVEAWAY TIME — 2 WINNERS!
Ready to level up your fitness, nutrition, and confidence? I’m giving away TWO customized coaching packages to help you get real results.

🏆 Winner #1:
12-Week Custom Workout + Meal Plan ($850 value)

🥈 Winner #2:
8-Week Custom Workout + Meal Plan ($675 value)

HOW TO ENTER:
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Tag your friends in the comments (each tag = one entry)

⏰ Giveaway ends May 11th at 12:00 AM (MST).

Anybody who enters the giveaway gets $100 off our meal plan or meal plan + workout plan programs if you sign up before the end of May.

Took a girls trip to DC and Virginia for the weekend! Laughed a lot, ate the best food, went to the First Ladies Luncheon, saw Zac Brown perform, and explored the beautiful East Coast ✨

8 Week Challenge winner transformation + testimonial🙌🏻

“I am strong.

I am stronger than I thought I was. This is the lesson I’ve learned not just in the 8-week challenge—it’s a lesson I have learned and re-learned throughout my time with Emily and her team.

This challenge felt different because I came into it determined and confident. Instead of thinking, “if I win” or “I’m nervous about not being able to make enough time for this,” I thought, “when I succeed” and “I want to prioritize time for this because I feel happier when I have healthier habits,” and so on.

Emily and her team have truly changed my life. When I say that I am stronger than I ever thought I could be, I don’t just mean the ability to carry heavier dumbbells or run a faster mile. I mean that I am stronger mentally. My belief in myself has skyrocketed, my understanding of how and why to fuel my body has been completely repaired, I sleep better, my cravings have changed, and the way I think about myself has become so much more compassionate and confident.

The first step is always scary. Stepping into a gym for the first time can feel TERRIFYING. Saying no to certain foods can feel restrictive. Chugging water can feel like a full-time job. Man, I understand those feelings to my core (which I do have now thanks to Emily haha). But just keep taking steps, and you will find that, in time, those things become natural and habitual—and that you can still enjoy your favorite sweet treat on occasion.

I love that about Emily’s program. I am walking away stronger, happier, more compassionate and kind to myself, and with a better understanding of how to take care of me.

So yes, this is your sign to start working with Emily and her team. You’ve got this!”

I’m officially out of the first trimester, and I’d be lying if I said it hasn’t been a struggle. It’s been a tough few months. This pregnancy, I’m choosing not to carry any unnecessary weight. Being pregnant is hard enough as it is. If you’ve found yourself in the same place, don’t be too hard on yourself. Remember that you’re doing something truly incredible by growing a human. Give yourself grace. 🤍

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Client transformation + testimonial 🙌🏻

This client worked with us for six weeks and gained the tools and confidence to keep progressing on her own for the next year. Hear about her experience in her own words! ✨:

“Emily’s program helped jump start my health journey! I learned the importance of whole foods while still hitting my macros. It gave me the mindset that “food is fuel!” Her workouts and nutrition plan really set me up for longterm success!
When I started with [her] I was postpartum, hadn’t worked out in over a year and really starting at ground zero. Since then I work out around 4-5 times a week now, ran a half marathon and have made serious diet/lifestyle changes.
The scale hasn’t changed a ton so I was getting pretty frustrated. That’s why I wanted to compare progress photos! And I didn’t realize that there is actually a pretty big difference!! Wahoo!!!
I still have a ways to go but [her] program really helped kickstart my health journey!”

Just another example of why the scale is just a number and does not always reflect progress!