Posted 18 April 2013 by Interview:

Emily Stirling

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How/when did you get started in training
and living a fit lifestyle?

It started some 25 years ago when my parents put me into gymnastics! That turned into a full run of competitive gymnastics throughout my childhood and teenage years. After my emily sterling q3.pnggymnastics career, I started lifting weights with my brother. I would say I was 17 when I started fooling around in the gym... And by the age of 19 I was on my way to actually knowing my way around the gym and taking it seriously! It's been over 10 years of dedicated gym time now, and has turned into a professional career not only competing, but with my business too!

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How do you stay motivated?

Good question! Different things in life always keep me motivated! I travel a lot, which means I like to stay in shape when I’m by a pool in LV emily sterling q1.pngoron a beachon an island! My businessrequires me to be fit also, therefore I try to walk my talk. My athletes are always keep me on my toes, which means when I see them killing it, I think I better bust ass in the gym too!

A few "life changing" events have happened in the last few years of my life, which has added a lot of fuel to my motivation. I guess it's easy to say that I am full of motivation. I have it coming from all angles!

By nature, I’m a high-energy person, which makes to perfect for personal training. Gym time is MY time to put back energy into myself. It’s where I let go of all frustrations, negative energy and let my stress release in a positive way!

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What types of cardio have worked best for you?

Conditioning style cardio. HIIT training, Plyo's and anything that requires me to keep up my heart rate and burn as many calories as possible in the least amount of time!
In the summer I prefer track sprints... In the winter I treadmill sprint. I'll use spin bike intervals in between my workouts, and am always finding ways to change up my cardio.
Long endurance cardio isn't for me. It's simply boring!

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What does your diet consist of?

My diet in off-season consists of clean eating while still allowing myself to have the occasional glass/bottle of wine! Yes, I said bottle!

My on season diet however has zero alcohol.

I prefer to carb-cycle and match my carbs with the workout that I’m doing that particular day. It seems to work great for me! I fuel my body for what it needs, and nothing more! That's my recipe for how to get my body lean.

How do you deal with cravings for junk foods,
sweets and salty food?

Pretty good actually! There is 1 day of the month (which I’m sure every girl can relate) that I allow myself to have something that simulates chocolate! When I’m on point on training and emily sterling q2.pngdieting, I don’t even care to cheat. I think more about how much I want to be lean over how good something will taste for that minute of enjoyment. Once you stop eating sugars, your body doesn't crave sugar! Truthfully, if you're eating the right amounts of macronutrients, your body shouldn't even have to crave. Some people diet so hard they restrict themselves of certain things that make you go crazy, hence when the cravings start! Somewhere down the line there is an imbalance in their nutritional program!

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What are your top 3 favourite exercises?

Well they always change because I don’t stick to 1 particular program but lately it's been:

- Sumo Deadlifts
- Barbell Rollout Pushups
- Underhand Grip Bent over Barbell Rows

I'm also a big fan of anything that requires the whole body to work. I.e: Squats with Barbell Shoulder Press, Lunges with Bicep Curls etc.

Do you listen to music whilst you train?

Loud EDM! I love my EDM! It's great for my cardio style workouts, or conditioning workouts. I will occasionally switch it to my playlist for "weights" which then consists of Eminem, Jay-Z and some old school rap.

My stretching and cool down music usually consists of lower tempo music which can range from Bruno Mars, Paul McCartney, The Beatles and U2.

Yep, people in the gym will see me fist pump on cardio... Sing to myself during weights, and close my eyes and get into my zone while stretching! No music in my mind = no good workout!

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What is your training routine like?

Right now, my routine is all over the place, as it's a busier time of the year both personal training and with my online coaching business.  I'd say I typically get in per week:

2 days of conditioning or Cross Fit style workouts.
1 leg day.
1 shoulder and back day.
2 days of sprints, spin, plyo.
A rest day.

My rep range is usually high. Anywhere from 15 - 25RM.
I believe in high reps with heavy weights. That seems to work for me.
I use cardio intervals in my weights to keep my heart rate up.
Some weeks I’ll throw in some ridiculous workouts like "100 rep" workouts.
Each exercise is 100 reps. Or days where I do "1 minute sets" where everything is timed instead of reps!

My theory is once you have your base built for your body, you should continually change workouts. I never usually do the same workout twice. I always switch my weights, my order of exercise, my exercises in general and my rep range. I follow by the rule of instinctive training. Now when I’m working out with a trainer, I let them take full range in how we train that day, but usually that trainer is on point with me, and will continually change my workouts week from week!

Do you set short and long term goals?

Absolutely. If I'm not competing, I set goals of arranging photo shoots.  If it's not photo shoots, it's going away on a vacation.  I also do challenges with my clients. I make myself a part of it too. So each 4 weeks there is a new challenge.

Business and Promo wise I do the same thing. I try to make goals in order to accomplish either a new Youtube video, or release an EBook. My brain is always turning!!
Without a goal, there is no reason to keep one committed!

What are you most proud of?

My ability to continually change, to make my passion my income, and keep myself grounded. I say this by being in the industry, I have gone from amateur to professional, won 3 world championships and have always come in with a different but great look on stage! From athlete to coach, I truly love giving back and helping the up and coming! I've been able to turn my passion of competing into a successful business. I am definitely an extremist however I live a pretty humble life. Yes, I travel. Yes I like to have social life and no, I have never been a slave to the industry. I also feel I've kept a good image for my name. I've tried to keep myself portrayed as classy, respectful and professional, basically someone that I hope others will inspire to be.

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Have you had any obstacles or setbacks towards achieving your goal physique?

Ha! Yes! Of course! We all have! Luckily I’ve had no set back with injuries, however last year with going through a divorce and a job change right as my prep started definitely put a stress on my body that would be quite expected! Stress is probably the worst obstacle, as we know stress stores fat! Awesome eh! My desire to proceed to compete and be focused took priority in my life at that time... And I'm so impressed with the physique that I managed to pull off last year at the Worlds considering all of the circumstances! Did I win? Not first place... But did I personally win?... Yes!

How do you measure your progress?

Callipers and the Mirror.  If I pinch and it’s less... The calliper shows me that I’m losing fat!
The mirror also shows everything that I need to see!  The scale is the absolute worst way to judge yourself! I haven't really used the scale to track progress in over 10 years!

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Who are your favourite, athletes or fitness models?

Model - Chady Dunmore. She's so humble and cool. And we're both super foodies, aka closet fatties!

Figure - Monica Brandt. The icon. Who hasn't been inspired by this woman over the last 20 years!

Fitness Hustler - Sara Solomon. This woman is one of the hardest working fitness inspired women that I know! I never knew I would create a beast!

What supplements would you use/recommend if any?

My top 5 for people are:

  • Udo's Oil
  • Protein (American Muscle Isolyn)
  • BCAA (American Muscle Musclephyx)
  • Multi Vitamin (American Muscle Lifeline)
  • Greens +

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What 3 tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

I'll give you 4. Some tips. Some advice!

1. Stick at it! As much as people think this body has been easy for me to achieve... It really hasn't happened over night. It happens with hard work, daily commitment and a drive like NO other that forces you to think about it day and night! And it's happened over a 10-year span.

2. If you aren't killing it in the gym, and you aren't 100% committed to your diet and your workout routine, results will not happen. It takes change to make change!

3. Remember that genetics are genetics! We are born with what we have, and it's up to us to maximize our individual potential! So try not to compare yourself against the best when you are beginner! It’s just not fair to you! Fitness isn't about being better than someone else, it's about being better than you were yesterday, or last year!

4. Don't forget to have a social life! Go out. Have fun. Enjoy time with your family, your kids and your partner. Don't let things stop you from having a life unless you are in full prep. Life is too short to miss out on things!

Emily Stirling

Born: April 3rd, 1983 - Yes I just turned 30!
Height: 5 ft
Weight: Contest 115ish... Off-season 125ish




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