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Healthy Balance LLC

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United States
Savannah, GA
Healthy Balance LLC

Certified Personal Trainer and Nutrition Specialist. I decided to use some common sense – if what I was doing wasn’t working…try something else!

Emma Lowe
BS in Psychology & Human Behavior
Certified Personal Trainer & Nutrition Specialist
Precision Nutrition Level 1 Coach
NSPA Certified Program Design Specialist

My Personal Perspective:
Why I do what I do? After going through my own weight, health, physical fitness & nutrition I decided it was time to find peace and balance in reaching my goal to be a healthy & happier person. After going through the normal cycle of eat less, exercise more & feeling crappy about myself with no real results. Easier said than done right? Being bombarded by magazines, TV shows, latest trends & quick fix methods are hard to ignore. What I have learned over years of experience and education is that the key to long-term success is actually simpler than we make it. So what are my Keys to Success? Clean Eating: Eat real food; it can heal your mind, body & soul. Being Physically Active: Find what you enjoy & become the strongest you! Consistency: Make health a routine and not a struggle. Healthy Life Balance: Find your passion and peace of mind. Why Work With Me? If your goal is to lose weight, address health concerns, heal relationship with food & exercise, behavioral changes, becoming educated on effective methods of training & nutrition or receive support/accountability to make this a permanent change. My passion is to work with clients on setting goals and ACTUALLY meeting them. While my focus is creating effective workout programs & meal plans, I also believe working on behavioral changes over time is what leads to long term results. I will focus on looking at your lifestyle and walking you through the steps to become the healthiest and happiest you. Giving you the knowledge and tools to be the best you can be! Physically, mentally & emotionally, this can change your life!

12/26/2021

Merry Christmas to all, and to all a goodnight!🎄🤶🏼❤️

10/26/2021

Celebrating 1 month as a family of 4. Life is chaotic in all of the best ways and my heart feels complete. I can’t believe I get to spend all of my days with these 3.💗

05/10/2021

Happiest of Mother’s Day to all the mamas out there. 💕

To my mom, who showed me what it means to be strong and a mama bear.

To my mother-in-law, who’s shown me nothing but warmth and kindness.

Most importantly, to my amazing, sweet, and beautiful son. 💙 Becoming your mom has been the most worthwhile thing I’ll ever do. It’s an honor to be mama and I’m so grateful to watch you grow. And to your baby sister, we can’t wait to meet you and complete our little family.💗

This day can be filled with joy for many but also heartache for some. Thinking of you all and hope you are surrounding love. 🌸

04/26/2021

A funny thing happens once you get pregnant... Everyone seems to feel like it’s their job to comment on e-v-e-r-y-t-h-i-n-g!

Especially when you work in the fitness and nutrition field.
👉🏼 How am I working out?
👉🏼 Should I be lifting weights?
👉🏼 Am I tracking macros?
👉🏼 Do I worry about weight gain?
👉🏼 How will I get my “body back”?🙄

And don’t get me started on comments regarding how “huge” or “tiny” I look while growing a human being...😑

My knee jerk reaction is to say buzz off BUT since this is my second baby bump, I’m less fazed and more open to educating.

A confession: During my 1st 🤰, I was more concerned with gaining too much weight, eating perfectly, what my body would look like postpartum, and maintaining my fitness. It was kinda exhausting and at the end of the day, a big waste of energy.

👉🏼My body gained what it needed to.
👉🏼 I could not control where my body gained. Aka it’s not all gonna be bump.
👉🏼 My body lost weight how it needed to postpartum while still hanging onto what was needed to nurse my 👶 for 2 years.

So when it comes to how I view my nutrition during pregnancy, it’s about the same as every other day.
1️⃣ Focus on mostly whole foods bc it makes me FEEL my best.
2️⃣ I honor my hunger AND my fullness.
3️⃣ I don’t set unnecessary food rules and believe all foods can fit IF they work for me and my health.
4️⃣ I stay mindful and observe that what use to work for me pre-pregnancy may not work for me now. Our bodies change and that’s OK! Don’t stay married to one food philosophy.
5️⃣ I don’t track. Tracking has it’s place but I don’t think pregnancy is the time. Caveat medical needs. Some days I’m hungry AF bc baby is spurting. Other days she’s squishing my stomach and I’m stuffed. Stressing over hitting the same number everyday isn’t healthy. Note: that also applies outside of 🤰.

The cliff notes, I stick to foundational nutrition principles and I don’t sweat the rest. Sexy or exciting advice? Nope. But it’s what I preach everyday and it’s what works. Jumping off my 🧼 box. Questions??

04/21/2021

Don’t mind me. Just needing to share how big my baby is getting.😭

I blinked and suddenly my tiny babe became a little boy. This little monster decided he couldn’t wait to wake up extra early and join mama for her AM workout.😏 Truthfully, not my first choice but ya do whatcha gotta do.

He *shockingly* patiently waited in the chair and cheered for mom while I squeezed in what I could. As I put my weights away, he said “mama is so strong, Owen can be that strong too?”. Words I didn’t know he could say, much less put together. Talk about a way to make a 🤰lady cry.

I love him seeing mom as strong and capable, in more ways than one. A sweet way to start my day. 💕 But really, I just wanted to share school pictures.

01/18/2021

One of the most common comments I get from new clients is “I know I should workout in the morning but ________”.

👉🏼 “I’m not a morning person”
👉🏼 “I can barely get myself out of bed as it is”
👉🏼 “My kids wake up so early already”
👉🏼 “I feel better working out in the afternoon but I know it’s better to workout early”

Insert one million reasons why they can’t get out of bed early enough to priorities their fitness. Lazy AF, right?

Kidding! Surprise, there is NO “right” time to workout. You don’t burn more calories in the AM, you don’t stoke your metabolism for the day or any other craziness people say.

Yes, there are benefits to knocking out your workout early. For me, I love it bc:
✅ It gets it done so that life doesn’t get in the way later in the day.
✅ It’s a little me time to wake up before the rest of my family.
✅ I have better energy in the AM vs PM.
✅ It motivates me to get into bed earlier, much needed!

But guess what, that’s ME. You do you. If life constantly gets in the way and causes you to skip your workouts, try the AM instead! If you are happy to squeeze in a lunchtime lift, enjoy!

If you want to workout in the morning bc it’s the best time in your day, make sure to:
❗️Get sleep first and foremost.
❗️Have your workout planned the night before.
❗️Have your gear organized and ready to go.
❗️Put it into your calendar like any other important activity.
❗️Have your coffee ready to go!!😉☕️

Tell me, are you team AM or PM? 💪🏼

01/12/2021

I love kicking off the new year with brand new clients who are 100% motivated to do whatever it takes to crush their goals. 🙌

❕No sugar for 30 days 🍭
❕Dry January 🍷
❕Workout every day 💪🏼
❕Zero carbs 🥯

Truthfully, I’ve heard these goals over and over and am kinda known as the New Years goal crusher..😂 Because let’s be real, if you made these goals, raise your hand 🙋🏼‍♀️ if you’ve already “slipped up” and thrown in the towel. 👀

Instead of jumping to extremes, I really urge my clients to take a few quiet moments and envision what habits they will actually DO. For life! 🚫Not for just one month.

Will they:
👉🏼Add to the quality of life, mental and physical
👉🏼Be enjoyable much of the time
👉🏼Be sustainable

So if you are like MANY who already feel defeated by their 2021 goals, take a few minutes to reframe. And let’s be real, 2021 is already off to a 😖 start so we can just call it a reset and try again. Deal?

01/06/2021

Today is a rest day. Sleeping in, sipping coffee, checking off a few to do’s before the sun comes up. Sounds lovely, right?

Fun fact. I’ve always struggled with rest days. I am a routine person through and through so part of my day includes getting up and doing a workout. I feel kinda lazy skipping it and battle the lack of AM energy boost.

Truthfully, for many years I also worried I’d “fall off the wagon” and start missing workouts if I took a day off. It’s a fear I see time and time again with my clients. We grind and grind until we crash. Yet that “no pain, no gain” attitude is idolize as “healthy”.

❌ WRONG!

Hard truths. You need rest days to make progress!!! Should I repeat?

▶️YOU NEED REST DAYS TO MAKE PROGRESS!◀️

Whether your goal is to:
✅ Gain strength
✅ Build muscle (“tone”🙄)
✅ And yes, even lose fat.

The progress is in the recovery! You break your muscles down and if you refuse to give them the opportunity to rebuild, you’ll find yourself like most.

👎🏻Stuck and frustrated!
👎🏻 Burned out
👎🏻 Frequently injured

So for whoever needs to hear this, take a day off. 👏 In fact, take 2! I think for most active women 4 days of moderate to intense workouts is more than enough. In fact, you’ll like see better results if you start focusing on 👉🏼QUALITY and stop worrying about 👉🏼 QUANTITY!

How about it, how many days do you 💪🏼 each week?

01/03/2021

“Meal prep” is a super trendy term that can be prettyyyyyy overwhelming. Line up your Tupperware and perfectly plan every bite you eat along the week. Pretty rigid and complicated? 🤔 It certainly can be!

While I am NOT a fan of eating 4 day old pre-measured and cooked veggies out of plastic. 🚫 I am a fan of meal prep for the simple fact that it makes life easier!

How so?
✅ No more what’s for dinner convo when the whole family is 😴 and hangry.
✅ Save 💰 by avoiding food and waste or excessively dining out.
✅ Be intentional about what you eat! If you know you feel your best when you eat well, planning ahead sets you up for success.
✅ Save time! Yes, planning ahead takes a few minutes but it makes weekday meals come together in no time. With a lot less STRESS!😣 Another plus.

So how do you simplify meal planning while also eating balanced meals? My pick 2 guide gives you a foundation. This is literally how I plan our Sunday-Thursday eats. While allowing Friday/Saturday to be a little more flexible. Bc who doesn’t like take out, an empty out the veggie drawer meal or breakfast for dinner.🙌

How does it work? Pick 2 “recipes” for each category and alternate your eats. It allows your to batch prep while still enjoying a bit of variety.

Sunday Meal Prep:
➡️ Prep 2 Breakfast, Lunch, Dinners.
➡️ For most, breakfast can be quick and easy so it may be just having ingredients on hand.
➡️ Lunch can be prepping one protein and having it 2 ways. Example: buy a rotisserie and make chicken salad wraps and taco salads with it.
➡️ Cook one dinner and prep another on Sunday! Think big batches that hold up. Chili, stir fries, casseroles, slow cooker meals, roasts, etc.
↔️ Note: We often cook the protein and starches on the weekend and quickly cook fresh veggies each night. 👌

I’ll share a few examples in my stories but the short and sweet of it is, don’t feel overwhelmed by the concept! Think through what works for you:
❗️How much time do you have to cook each night?
❗️What does your family enjoy?
❗️Any events on your schedule to work around?

And just do it! 👏Questions? Ask away!

10/19/2020

A top lesson I’ve learned as a new parent?
🔸Little 👀 are always watching. 🔹Little 👂 are always listening. 🔸And little 💕 pick up on the ways we view ourselves.
_
When we treat the scale as a measure of our worth, so will they. If we talk about food in terms of “good vs bad”, they will follow in suit. If we chat about exercise as a means to “burn to earn” what we eat. They do too. When we feed them one meal but mom constantly eats something else, they wonder why and make assumptions.
_
They are truly little sponges who look to us to set the foundation. We certainly can’t control every marketing label, fad diet, or false fitness claim that they’ll encounter. Yet we can lead by example and be the whisper in their ear that health is much more then a number.
_
It’s a great reminder for me on days where I’m not feeling awesome in my skin. Or a Monday where I am inundated by posts that push the message of . Food and fitness matter but they can certainly be measured in a variety of metrics. If the 1 # is ruining your day, ditch it.

09/09/2020

It’s been a BIG week in the Hammond household with lots of changes happening. After a big boy haircut, Owen attended his first day of school!😭
_
I won’t lie, with all the uncertainty in our current climate, this wasn’t an easy decision. However, we hope Owen loves spending 2 mornings each week with faces that aren’t mom & dad. While I get much needed space to take on new clients and use my work brain. 💪🏼 PS first day pictures are so cute.

08/08/2020

My favorite view. 💙

Address

Savannah, GA
31410

Opening Hours

Monday	6am - 8pm
Tuesday	6am - 8pm
Wednesday	6am - 8pm
Thursday	6am - 8pm
Friday	6am - 7pm
Saturday	8am - 11am
Sunday	8am - 5pm

Website

http://www.healthybalancewithemma.com/

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