Save your sanity & your time to get the body you desire

Save your sanity & your time to get the body you desire

One of the surest and fastest ways to save time and your sanity is by doing less. Often we overwhelm ourselves by trying to accomplish too many tasks in one day, usually never achieving them. Later to find out that you now have tomorrows and yesterdays tasks on your plate. Sooner or later you find yourself off putting the functions and never getting back to them which usually results in an unwanted outcome.

In my field, I have learned that the outcome, most of the time, is reflected in one’s body and health.

When my clients are giving 100% effort, but not seeing 100% of the results, it usually comes from something falling through the cracks. One of the most recurring issues we encounter is time. At Body Sculpting by Emmanuel, we were able to resolve that issue for exercise by creating a 30 min high-intensity interval training program, but what about nutrition.

Fitness is one thing, but we all find it hard to couple it together with the other resources needed to see these types of results:


My goal for today is to tackle one of the most common issues most of us face when it comes to obtaining the actual physical results you desire, you deserve, and you are working so hard for every day.

Time and time again, on weigh-in day when a client comes in and says “hey, I have been following the plan. Why haven’t I have seen results or sufficient results?”, after doing a little troubleshooting to get down to the source, it usually points back to one of the following or a combination of all:

  • I did not have time to meal prep
  • I did not have time to get food during word
  • I did not have time to cook dinner when I got home
  • I did not have time to eat breakfast
  • I did not have time to measure out my portion sizes
  • I did not have time to go grocery shopping
  • moreover, the list goes on

Granted, this is not an exhaustive list of the reasons why someone may not have had much success with his or her blueprint this week, and this issue can often be much more complicated than this (every week we measure all of our clients progress so that we can make tweaks with relevant data). However, this list is something that I can quickly address and problem solves for you today.

Going back to my point above, one of the surest and fastest ways to save time and your sanity is by doing less. You can do less and empower yourself to execute on the most critical parts of your tasks, like eating healthy so that you can achieve the body you desire, just by delegating.

Delegate the tasks that can be done by someone else and focus on the most important tasks that only you can do. When it comes to nutrition; you can delegate grocery shopping and meal prepping. The easiest and less expensive option, for now, is grocery shopping.

One of the ways that I like to delegate my grocery shopping is by ordering it through Peapod, Instacart, or Postmate. However, today, I have found an even better and more cost-effective way – AMAZONFRESH.

With AmazonFresh you get:

  1. Order fresh produce and groceries for same-day and next-day delivery
  2. Shop supermarket essentials and specialties from local shops and markets
  3. Fresh groceries at low prices and get UNLIMITED DELIVERIES

By delegating your grocery shopping task to someone else helps you get to the body that you desire and deserve, by buying you more time which results in:

  • Always having prepped meals for the week
  • You can focus on other tasks that move you forward and can only be completed by you
  • Freedom of mind
  • Less stress = lower cortisol levels (high cortisol levels increases fat storage around the midsection and thighs)
  • You stick to your plan longer
  • You deviate from your plan less
  • You stop craving and giving in to your vices
  • You hit your nutritional timing on point
  • You execute precisely on your dietary plan which eliminates too many variables and allows you to achieve the results you want and gives your nutritionist the ability to make the tweaks needed.

Only take the grocery list you received with your nutrition plan and add it to AmazonFresh and voila!

Grocery shopping may seem like a small thing that doesn’t make a huge difference, but try delegating it for the next two weeks. I guarantee that you will not regret it.

To make things easier and less risky, Amazonfresh has a free 30 Day trial now. Go ahead, give it a try: CLICK HERE

Emmanuel Soba
Body Transformation Expert
Body Sculpting By Emmanuel

Core/ HIIT Cardio @ Fit Camp DC

[FREE] Dance/ BootCamp Class – Sat @ Logan Circle Park

Core/ HIIT Cardio @ Fit Camp DC

Core/ HIIT Cardio @ Fit Camp DC


[FREE] Dance/ BootCamp Class to Support 1st Graders for better ED!

1st Graders Seeking Your Support!

After years of teaching, and going without, we have identified a gap that has the potential to change the trajectory of our 1st graders educational foundation.  Technology.  This one word and the use of it, bridges the gap of the information divide.  It leads to greater knowledge, increased opportunity, and the ability to compete.  In today’s world it means so much.

We need your help. Your donation on Donor’s Choose will make it possible for us to purchase four iPad Minis. Of course we need more, but this will be a wonderful start. All donations are welcome.

Look out for a surprise for all supporters of this cause below! 


My name is Janet Corbitt and I am a 1st Grade teacher at Walker Jones Educational Campus.

We need your support to bridge the information divide with new technology in the classroom. These resources will empower them with the tools to grow, learn, and lead into the future.

If you have children, are a teacher, have ever thought of providing support to children but don’t know how, or just have a heart for wonderful children and want them to receive a better education, please show your support by clicking on our cause on DONOR’S CHOOSE!

Our goal is only $2,500, and I know we can get there with your help.

Click here now to show your support of our future leaders.

As an added bonus to the already amazing feeling you will have for supporting our children of the future, I’m personally inviting you to a free MeetUp on Aug. 12, 2017 where you’ll get to experience DC’s top fitness and body transformation expert, Emmanuel Soba.

Emmanuel has agreed to give you a FREE Fit Camp DC workout and a 14 Day Fat Furnace meal plan and cleanse that you can start implementing right away!

The workout is 30-mins of high intensity, calorie crushing, fat burning exercises that motivate you to the tune of exhilarating music!

I will see you on Saturday, August 12, 2017 at 9:00am at Logan Circle for your FREE Fit Camp DC workout.

See you soon,

Janet 🙂


Operation Turbo 5K Race – Washington, D.C.

Local Fairfax, VA Attorney Karin Riley Porter is sponsoring the Washington D.C. Operation Turbo 5K race and is encouraging members of the community to participate.

Proceeds from the race will help to deliver care packages, or “little boxes of home” as they call it, to our deployed U.S. military troops.

This is a perfect opportunity for community members to come together and run for a deserving cause on August 13, 2017, in Georgetown, Washington, DC.

Make sure to stop by our booth for a chance to grab well-earned swag bags after enduring a long run! For more information on the race and to register, visit our website here.

Do You Need A Customized Workout?

Do You Need A Customized Workout?

Not everyone needs a customized workout to see results, but to see the maximum results everyone benefits from a personalized workout plan. That’s why working with a personal trainer can get you into shape faster. A personal trainer designs a workout plan specifically geared for your needs, goals and level of fitness. A good trainer always identifies your fitness level first, including any weak muscle groups, listens to your special needs and fitness goals before he or she designs a customized plan.

Everyone has a different level of fitness and different problem areas.

You would never expect a couch potato to suddenly be able to do dozens of one handed push-ups or a super buff individual to do a routine meant for those new to workouts. Insuring you have an appropriate workout is part of the reason you use a personal trainer. It has to be work you hard enough to see results but still not be beyond your capabilities. Identifying weaker muscle groups and working to build their strength can also prevent injury. Some people need more work in areas of strength, while others need to focus on flexibility, making a customized plan a huge benefit.

You may have a special need.

If you travel frequently and spend a lot of time in hotels across the country, you have a special need. A trainer can show you ways to exercise while on the road if your hotel doesn’t have a workout room. If you’ve had an injury or weak needs, you need a customized program too. A good trainer will adjust the way you do specific exercises to prevent further injury.

Everyone has a different goal.

You might want to be stronger, have more endurance, lose weight or improve flexibility, but your ultimate goal may be to gain bulk or improve your sports performance. That’s why customized workouts are important. Someone who wants to improve sports performance won’t have the same type of workout as a person who wants to shed those last few pounds.

You’ll get the results you want when you have a customized workout plan because it’s designed specifically with you in mind.

You can schedule a time to workout that fits with your schedule, rather than you having to adjust your schedule when you work with a personal trainer.

A customized workout may include nutritional information to help you eat healthier.

When you work with a personal trainer that offers customized workouts, you’ll get plenty of personal attention and more immediate results that keep you motivated.

Are You A Gladiator

Are You A Gladiator

Are you a gladiator? If you’re faced with challenges and stresses that can come with everyday living, you need to be. The gladiators of old Rome were the rock stars of their day because they represented courage, strength, determination and an icy cool disposition in the face of danger. Those same traits are still respected and appreciated in today’s world. You don’t have to enter an arena or face death by an opponent to develop them either. You can build them by improving your fitness level.

When you build your strength, you build your confidence.

Men and women alike benefit from building their body strength. You don’t have to build bulky muscles. In fact, building strength may firm and tone your muscles without adding bulk, particularly in women. The stronger you are, the more confident you become. It’s the self-assurance that occurs when you become fitter that makes the difference. You’ll have more confidence and it will show.

You’ll boost your energy level with a regularly scheduled workout program.

Gladiators never seemed tired in the arena. Your workplace or home is your arena and you need to be totally focused on all your responsibilities. Regular exercise boosts your energy level so you’ll be more alert, no matter what time of day. It boosts your cognitive thinking and gives you the extra energy you need to accomplish all of your tasks without breaking a sweat. Just like the gladiators of old Rome, you’ll be admired and respected for your achievements.

You’ll simply look better and more capable.

While it may not seem fair, people who look good are often perceived as more efficient, smarter and more capable than others. Overweight people are often perceived as lazier than those who are fit. Getting gladiator fit will make people perceive you differently. Even though you may work hard all the time, others will begin to notice your efforts and make note of it. You’ll be amazed at the difference becoming fit can make in your life.

Gladiators were ranked by their abilities. Some were at the top of their game and got honors and were rewarded for it. Striving to be the best in all things, including fitness, makes you a gladiator.

You need more than just exercise to be your best. Gladiators ate diets that were mostly plant based, which is healthy by today’s standards. Eating healthy can help make you gladiator fit.

When you workout to the maximum of your capabilities, you develop mental toughness. Mental toughness is the ability to continue beyond the point where others might have quit. It helps in any facet of life.

Tracking your fitness progress helps keep you motivated. Winners keep score.

Do You Know What Foods To Eat?

Do You Know What Foods To Eat?

Do You Know What Foods to Eat

Do you know what foods to eat to achieve the fitness results you want? Frankly, with all the hype and quick weight loss diets on the internet, it’s hard to figure out what’s good for you and what will help you shed pounds. You may have tried a number of “fad” diets and ate all the cabbage soup or magic potions you can handle and still have a weight problem. There’s a good reason for that. Diets, particularly fad diets, don’t work.

Fad diets are the worst type of dieting.

If you’re only eating one type of food for several weeks, with your intake of calories severely restricted, your body reacts by going into starvation mode. Starvation mode slows the metabolism, which means when you start eating normally, you’ll gain weight even easier. Not only that, you’ll be robbing your body of important nutrients necessary for good health and it also takes a toll on your mental attitude and overall appearance.

Even healthy dieting doesn’t work.

You might try dieting using a well balanced diet that’s just lower in calories. You’ll might even lose weight. However, as with any type of special diet, it’s doomed to failure because it’s rigid, restrictive and always ends. Then you go back to your normal eating pattern that put the weight on in the first place. While you have a good start with a healthy diet, there’s a better way to lose weight.

Learning to eat healthier is the only thing that works.

Even though you know that fact, what is healthier eating? We’ve gained so much more knowledge on the role that nutrition plays in good health and somethings, such as the food pyramid, that were accepted as the holy grail of good health are not any more. Getting expert help is important. Sometimes healthier eating is just a matter of substituting one food for another. For instance, you can top off your potato, but make it Greek yogurt instead of sour cream. It tastes just as good, but is lower in calories and a healthy addition to a meal.

Eating healthy doesn’t mean you only consume sticks of celery and tofu. Most people who first learn how to eat healthier are amazed at how great the food tastes.

You’ll never be hungry when you learn how to eat healthier. Healthy eating includes healthy snacking. Learning how to plan for those midday hunger pangs is part of the training.

Did you know herbs and spices add more than just flavor to a meal? They also add vital nutrients. More and more studies show that herbs can be powerful when it comes to good health. They also make you feel like you’re eating in a gourmet restaurant every meal.

Some foods do more than just help you lose weight. Some foods can help prevent serious diseases. Studies show that blueberries or other fruits and vegetables with deep blue, red or purple colors can help prevent serious conditions, including some forms of cancer. New research is available all the time and an expert can help you by keeping you abreast.

Do You Want To Transform Your Body?

Do You Want To Transform Your Body?

Transform Your Body

If you’re not pleased with what you see in the mirror when you look at your body, you can transform your body, but it takes work. You have to start by making lifestyle changes. Lifestyle changes include both dietary changes and regular exercise. In some cases, it may also include insuring you have adequate sleep, because lack of sleep can wreck even the most dedicated plans for a new look. While you might undertake the journey to a more vital, svelter you alone, getting expert help can make the journey faster and quicker. It’s like the difference between walking to a destination that’s miles away or driving there. You’ll get there much faster in a car. A personal trainer can be the catalyst to help you make that change quicker.

Find out what you need to do for trouble spots.

Everyone is different and each person has a different problem area. Your stomach might be bulging or your thighs dimpled. Each one takes a different solution. Even when people seem to have the same problem, they don’t. For example, a bloated bulging abdomen can come from lack of muscle tone, but it’s not always the same muscles that require toning. It also can come from dietary problems. Analyzing the problem first is important, which is one reason a personal trainer gets better results. He or she assesses the situation first before ever making a recommendation on exercise or diet.

Doing exercises that specifically deal with problem areas is also important.

Once you know which muscle groups are weak, you also have to know the best exercises to deal with that weakness. Not all types of exercise are equal. For instance, some exercises, such as high intensity training, burn calories faster and give you the same cardio workout in a shorter time than running. Knowing the right type of training to maximize your results comes with experience and education, the type that personal trainers have and share with you.

What you eat, when you eat and how you eat makes a huge difference.

You might shed a few pounds with a starvation diet, but the minute you start eating again, they come back and bring friends! Eating too few calories or the wrong foods can put your body into starvation mode, which slows the metabolism, making it even harder to lose weight. Instead of a diet, since diets just don’t work, you need to learn how to eat healthier. Not only will you lose weight by eating healthier, you’ll also improve your nutrient intake, which can give you a better complexion and even make you look years younger.

Transforming your body isn’t easy, so you need someone to provide motivation when you simply can’t go it alone. Getting a workout buddy helps, but so does a personal trainer.

Once you start exercising, you’ll find you’re filled with far more energy than you thought possible. You’ll want to do even more, which also burns more calories.

A personal trainer not only shows you how to do exercises that will help you transform your body, he or she watches to insure you do them right, because doing exercises improperly either negates the benefits or potentially causes injury.

You’ll not only improve your body, you’ll improve your mental attitude. Not only does regular exercise lift the spirits by stimulating the body to produce hormones that make you feel good, you’ll also have more confidence from achieving your goal and improved self esteem.

Frustrated With Your Workout Results

Frustrated With Your Workout Results

If you’re frustrated with your workout results and feel like you’re on a treadmill leading nowhere, it’s time to take action and make some changes. Even if your best friend got great results from a specific program, it doesn’t mean you’ll get the same results. That’s because each person is unique. Everyone has different issues they face and different levels of fitness. Each person has his or her own personal physical abilities, goals and even lifestyle challenges. Of course, health histories also vary widely. That’s why settling for a “one-size-fits-all” workout program may not give you the results you hoped to achieve, no matter how hard you work it.

A personalized program starts with a fitness assessment.

A personal trainer that’s competent first assesses your fitness level before he or she starts any training. The assessment not only considers overall fitness, but also focuses on strengths and weaknesses of different muscle groups. That can be extremely important, particularly if you’re the type of person who pushes toward perfection. If a muscle group is underdeveloped, it may depend on a different group of muscles to do the work it should be doing. That can create too much stress on that group, particularly if you’re pushing yourself to the limit. It can cause injury that will set you back for months. A personal trainer will identify those weaknesses and work to build the muscle so it does the work it was meant to do.

Not all fitness programs achieve the same goals.

Everyone has different fitness goals. Some people want to lose weight and tone the body while others may want to build more muscle mass. Believe it or not, some people exercise to gain weight. Of course, they combine it with dietary changes to achieve the goal. Everyone has a different “ideal” and only a personalized plan can address the goal and aid in achieving it. If you’re tired of going to the gym and moving from one machine to another, without ever seeing results, you need a body/goal specific plan created for you by a personal trainer.

You may need to push harder.

Pushing your body to the limit can be scary, particularly when so few of us know exactly where our limit is. If you don’t have the proper training, pushing it to the limit can result in injury and that can set you back for months. Using expert advice, such as that from a fitness guru who has already tested our muscle groups, you can push your body to the limit with the knowledge you aren’t risking injury. A fitness expert, such as a personal trainer can help you achieve peak performance.

If weight loss is slow or negligible, consider a personalized training that combines exercise with dietary information. Losing weight isn’t just about burning calories, but also eating fewer calories. That comes from healthier eating.

Sometimes there are roadblocks and plateaus when you exercise. A personal trainer can help you identify those plateaus as temporary and help you get past them. You’ll stay more motivated.

Working harder isn’t always the answer. Sometimes it’s the type of exercises you do or the combination of exercises that can make a huge difference in success and failure.

Look for a money back guarantee. Only trainers who are confident in their skills offer a guarantee.

Look Amazing In Your Wedding Dress

Look Amazing In Your Wedding Dress

Look Amazing in Your Wedding Dress

Every wedding, even small ones, take a lot of work and planning, which can leave you stressed and exhausted. That stress can lead to all types of problems from overeating to illness. It definitely doesn’t help your appearance in any manner,either. Even when things go well, you also want to look dazzling, which may require shedding a few extra pounds or inches. That’s not a problem even if you only have a few weeks left. You can look amazing in your wedding dress by taking a few hours each week before the wedding to exercise.

Losing weight before your wedding shouldn’t involve starving yourself.

You may be tempted to go on a starvation diet that consists of water and celery or (UGH) only sauerkraut juice. While you might shed a few pounds, you’ll feel AND look horrible from that type of crash dieting. The results you may get don’t last long either. When you crash diet, your body goes into starvation mode, slowing your metabolism to preserve calories. Once you quit the diet, you gain weight back rapidly. This type of dieting also adds additional stress to your life at a time when you already have way too much.

Exercise does more than sculpt your body and help you lose weight.

A routine of regular exercise not only can help you shed pounds, while firming and sculpting your body, it also helps burn off the stress hormones created at this hectic time. Stress hormones can take their toll on your body leaving you appearing exhausted and frazzled, which isn’t a good look. Regular exercise can help you cleanse out toxins in perspiration, increase your circulation to give you a glow and help you sleep better at night, besides whittling your body down to perfection.

Eat healthier as part of your plan.

Starving yourself won’t do the trick, unless you’re going for a haggard look for your wedding day, but eating healthy combined with regular exercise can shave those pounds off quickly and also improve your complexion and health. Eating healthy isn’t dieting, but rather making smarter choices when it comes to food. Just like regular exercise, a healthy diet clears your complexion and gives you a glow, improves your disposition, helps you sleep better at night and helps you look stunning in your wedding gown.

You’ll be ready for the honeymoon when you get into shape. Regular exercise makes you look sexy, while also making you feel sexier by helping to balance the body’s sex hormones.

Regular exercise boosts the body’s production of HGH—human growth hormone—the same hormone that many people believe is the key to youth and even pay thousands of dollars for a single injection.

You’ll feel happier when you exercise before your wedding day. Part of the reason bride’s are so beautiful is that they radiate happiness. Not only does an exercise program shave off pounds as it burns off stress hormones, it also boosts the production hormones that make you feel content and happy.

You’ll walk taller after a few weeks of regular exercise. Your posture plays an important role in how you look and exercise can improve it.

Find The Best Way To Burn Fat Quickly

Find The Best Way To Burn Fat Quickly

Burn Fat Quickly

If you’re looking for a way to burn fat quickly, you’ll be happy to know it’s possible. However, it’s not necessarily easy. In order to burn fat, you have to eat fewer calories than you burn. When you increase your activity, via exercising, you’ll start burning more calories. To make the fat seem to melt away, you need to add healthier eating to your habits. Healthy eating isn’t dieting, but consuming foods that are good for you, besides being lower in calories.

Eating can actually stimulate your metabolism.

The body is a wonderful machine that was built to survive. In times of famine, the body goes into starvation mode to save calories and prevent dying from lack of food. When food was plentiful, the body burned extra calories, allowing the person to consume more nutrients to stay healthier. When you keep those factors in mind, you’ll understand why starving yourself isn’t a good way to lose weight. Not only does the body go into starvation mode, burning as few calories as possible, that mode continues once you go back to normal eating, so you gain the weight—and sometimes more—right back.

Eating healthier is different for each person.

You may have super healthy eating habits, but don’t drink enough water. Another person may think they’re eating healthy, but they consume all the wrong foods for their body type. It’s important to have a nutritional assessment to find out the foods that are best for your body type. You can change your eating habits slowly, by making small substitutions, such as using Greek yogurt instead of sour cream or make dramatic changes if you want to lose weight fast.

Boost your metabolism to burn fat quicker by building more muscle tissue.

Muscle tissue burns more calories than fat tissue does, so the more you have, the faster you burn calories and the faster you’ll lose weight. Not only does muscle tissue burn more calories, it weighs more too. That might not sound like it’s important, but it is. If you had two containers, one holding a pound of feathers and the other a pound of steel, the one holding the steel would be far smaller. Even if you don’t lose a lot of weight exercising, as you build muscle tissue, your body will become slimmer because of the extra muscle tissue, which is the ultimate goal.

Some exercises can help you burn fat faster. Personal trainers can aid you in learning which ones they are and teach you the right way to do them.

Staying motivated is one of the most difficult and yet, important parts of weight loss. Finding another person to help you along the way is important. Sometimes even family members sabotage your success, so using a personal trainer to provide the motivation may be in your best interest.

You can get many of the benefits of having a personal trainer without the same expense of private sessions by attending a fitness camp.

Once you get into the routine of exercising and eating healthier, you’ll love it and wonder why you didn’t start it sooner.