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This is the most time efficient way to train to build muscle. in ~30 mins Antagonist supersets -pair opposing or completely different muscle groups to reduce recovery time needed between sets) You’re training while the opposing muscle group is effectively resting. That allows you to maintain performance without long rest periods. What a typical workout might look like: Squats / Pull ups Romanian dead lifts/ Shoulder press Bicep curls / hanging leg raises Tricep dips / Inverted rows 3 sets of 8-1

This is the most time efficient way to train to build muscle. in ~30 mins Antagonist supersets -pair opposing or completely different muscle groups to reduce recovery time needed between sets) You’re training while the opposing muscle group is effectively resting. That allows you to maintain performance without long rest periods. What a typical workout might look like: Squats / Pull ups Romanian dead lifts/ Shoulder press Bicep curls / hanging leg raises Tricep dips / Inverted rows 3 sets of 8-1

352 views2 months ago

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YouTubeEmma Storey-Gordon

It doesn’t need to be long to be effective.. Full body supersets: Goblet squat / quad extensions Incline press/ curls Single arm row/ lateral raises Cable fly/ lying leg raises 10-12 reps of each, 3 sets | Emma Storey-Gordon Fitness

It doesn’t need to be long to be effective.. Full body supersets: Goblet squat / quad extensions Incline press/ curls Single arm row/ lateral raises Cable fly/ lying leg raises 10-12 reps of each, 3 sets | Emma Storey-Gordon Fitness

414 views7 months ago

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Emma Storey Gordon 🌈| online coach on Instagram: "The 3:1 method. The premise is quite simple - you increase consistency by having 3 structured meals and then 1 more flexible meal. This allows for a nice balance between structure and flexibility. It also reduces the amount of decisions you make around food each day which makes dieting far easier and you a more productive, present & focused human. The idea is to use the first 3 meals of the day (or 2 meals and a snack) to tick the boxes re food

Emma Storey Gordon 🌈| online coach on Instagram: "The 3:1 method. The premise is quite simple - you increase consistency by having 3 structured meals and then 1 more flexible meal. This allows for a nice balance between structure and flexibility. It also reduces the amount of decisions you make around food each day which makes dieting far easier and you a more productive, present & focused human. The idea is to use the first 3 meals of the day (or 2 meals and a snack) to tick the boxes re food

38.3K views3 months ago

Instagramesgfitness

Body weight circuits: 1 mile run 10-12 inverted rows 6-8 each leg - pistol squats 10-12 overhead body weight tricep extensions 3x round This will take you less than 25mins - short, sharp, effective @esgfitness | Emma Storey-Gordon Fitness

Body weight circuits: 1 mile run 10-12 inverted rows 6-8 each leg - pistol squats 10-12 overhead body weight tricep extensions 3x round This will take you less than 25mins - short, sharp, effective @esgfitness | Emma Storey-Gordon Fitness

406 views5 months ago

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The secret: I am VERY consistent. This isn’t discipline. Discipline is only required when you DON’T enjoy something. I have created a diet and exercise regime that I enjoy, that makes me feel good, that I don’t feel deprived on, that isn’t overly restrictive. it’s 20min workouts. Simple nutrition rules (the 3:1 method) and getting up later rather than trying to hustle hard at 5am. This will look different for you. But when you create your plan around your life and your preferences - you don’t ne

The secret: I am VERY consistent. This isn’t discipline. Discipline is only required when you DON’T enjoy something. I have created a diet and exercise regime that I enjoy, that makes me feel good, that I don’t feel deprived on, that isn’t overly restrictive. it’s 20min workouts. Simple nutrition rules (the 3:1 method) and getting up later rather than trying to hustle hard at 5am. This will look different for you. But when you create your plan around your life and your preferences - you don’t ne

361 views4 months ago

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This realisation is a game changer for fat loss: Success comes from damage control on your ‘bad days’. Not perfection. Focus on improving your average. Minimising your ‘bad’ days is the best way to do this rather than trying to make your good days unsustainably ‘perfect’. Most people think fat loss requires having to be perfect. But real, lasting fat loss doesn’t come from perfection. It comes from what you do, on average over time and most importantly - your average energy balance. It’s weird t

This realisation is a game changer for fat loss: Success comes from damage control on your ‘bad days’. Not perfection. Focus on improving your average. Minimising your ‘bad’ days is the best way to do this rather than trying to make your good days unsustainably ‘perfect’. Most people think fat loss requires having to be perfect. But real, lasting fat loss doesn’t come from perfection. It comes from what you do, on average over time and most importantly - your average energy balance. It’s weird t

2K views1 year ago

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Reframing hard work Hard work is exciting, it’s satisfying..��& Honestly if its not hard work I am not interested | Emma Storey-Gordon Fitness

502 viewsAug 26, 2020

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You GET to you don’t have to do it. Focus on what you CAN do, not what you can’t (imperfect action) Make everything you do as fun as possible. Bonus - play catch more & listen to country music @ESGfitness | Emma Storey-Gordon Fitness

351 views10 months ago

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Action first 🎯 create proof! | Emma Storey-Gordon Fitness

313 viewsApr 9, 2024

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➡️First and by far the most important - got to know myself and be open to what works for ME as opposed to trying to structure my life and work around a neurotypical person. ➡️Exercise/movement every morning - 20min walk, 2 sets of pull ups, press ups, leg raises, squats. I find it almost impossible to concentrate without doing this. ➡️I write every morning - it clears my brain. ➡️Work with my energy, creativity and motivation levels over the day. I do my best work 6am-8am (slightly earlier in th

267 views10 months ago

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Emma Storey Gordon 🌈| online coach on Instagram: "Follow for more anti bullsh*t fat loss content that actually gets you results @esgfitness"

14.6K views2 months ago

Instagramesgfitness

I did a 10min run every day for 8 weeks and the difference in my mood, energy, concentration, mood, resilience to life’s stresses, mood and also mood Oh and I also became funnier, sassier and more myself (have you noticed?) I feel more like me I have been following the Energy first formula and this is one of the changes I’ve made. If you want to know more about it message me ‘energy’ @esgfitness | Emma Storey-Gordon Fitness

1.2K views7 months ago

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This shit really pisses me off To be clear there is no worst exercise during menopause. Any exercise you enjoy and makes you feel good is great - you dont have to stop exercise you enjoy. messaging like this actively damages women’s health - I dont think its intended - I think this guy just wants to make some money and knows that negative marketing works but its getting really sad and tiresome. If you’re a menopausal women and you’re tired of this shit - you’re in the right place for no bullshit

518 views7 months ago

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If you’re confused about this too or have any questions comment below or message me 🥰 - always happy to help @esgfitness | Emma Storey-Gordon Fitness

246 views5 months ago

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Emma Storey Gordon 🌈| online coach on Instagram: "I can’t believe this has to be said but do not rub oil on your stomach thinking you will: Lose fat Ramp up your metabolism Meaningfully increase circulation The reason you are not losing fat isn’t because you haven’t been rubbing oil around your stomach. It’s because you’re not in a calorie deficit. Most dieting cons are just people telling you that it’s not a calorie deficit. It’s something way more complicated than that… which they can help yo

38.5K views5 months ago

Instagramesgfitness

2 spicy supersets for chest and tris. 1: DB incline fly into plate squeeze 3 sets of 10-12 reps 2: skull crushers into bench dips Again 3 sets of 10-12 reps Let me know if you try them! @esgfitness | Emma Storey-Gordon Fitness

745 views5 months ago

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If you need some help - shoot me a message 🥰 I am very friendly and helpful 👋 @esgfitness | Emma Storey-Gordon Fitness

124 views7 months ago

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You can have it all ✅work life ✅social life ✅family life ✅fat loss Join the 8 week Upgrade Yourself - Female Fitness & Nutrition Program program and let us show you how! | Emma Storey-Gordon Fitness

355 viewsMay 30, 2018

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No!❤️I’ve had this discussion with a few women todayThe right dose of exercise & balance of fuelling yourself will give you more energyWe just need to meet you where you are& get the dose rightShoot me a message if you’d like some help (open offer to anyone feeling the same) @esgfitness | Emma Storey-Gordon Fitness

530 viewsMar 26, 2024

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Step 1: Notice the pattern - what is it that tends to trigger stress eating for you. Once we know this we can find a solution. Then try: Delay: tell yourself ‘if I still want it in 10 minutes, I can have it.’ Often the urge passes. Replace ...swap the food cupboard with another ritual (cup of tea, journaling, quick walk, calling a friend). Reframe... eating won’t change the situation with your partner. But choosing a different response builds self trust and gives you control. (that is essential

306 views7 months ago

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Over indulged on the weekend? Watch this video! | Emma Storey-Gordon Fitness

4.3K viewsOct 9, 2017

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You don’t need to justify it to anyone else.. #fukaverage | Emma Storey-Gordon Fitness

338 viewsApr 11, 2025

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Follow me for more bullsh*t evidence based fat loss advice and Comment ‘BS’ below if you want to avoid being scammed. | Emma Storey-Gordon Fitness

181 views3 months ago

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Most people will tell you abs are made in the kitchen.. They are wrong. Abs are made doing this exercise. Now go eat what you like 🙄🙄🙄 Non sarcastic advice: Unfortunately if you want visible abs you’re going to have to have low body fat levels & before someone asks how low.. the level your abs appear is individual. For example I have a long torso and short stumpy legs which was less than ideal for my hurdling ‘career’ but does mean I have abs at a higher body fat than some. In fact, someone o

1.2K viewsSep 2, 2019

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Emma Storey Gordon 🌈| online coach on Instagram: "Hello instagram friends, Do you struggle with losing body fat? Do you feel like you’re always either on a diet or off a diet and when you do lose weight it’s a horrible and restrictive experience that you end up resenting and then inevitably give up and put the weight back on?? Well you’re in the right place. I teach you how to lose fat and keep it off. I am not about being an influencer, making fancy videos (clearly), doing ads or promotions or

80.3K viewsSep 29, 2022

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508 views9 months ago

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Most Common fat loss methods rated honestly. @esgfitness | Emma Storey-Gordon Fitness

135 views8 months ago

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You probably don’t need to lower your calories! | Emma Storey-Gordon Fitness

8.8K viewsMay 22, 2018

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Ironically it’s this belief that’s hold you back | Emma Storey-Gordon Fitness

365 views2 months ago

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