Emily Flynn Wellness

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Halifax, NS
Emily Flynn Wellness

Empowering busy women to find confidence, health and happiness.

10/15/2026

I haven’t done Nordic curls in a while, and wow… I’m feeling rusty 😂

It’s funny how you can remember being pretty good at an exercise, assume you can still do it, then give it a try and realize… ohh umm maybe not!!🥴

But this is one of the things I love about strength training... there’s always something to work on!

Nordic curls are amazing for building hamstring strength. But when it comes to these, slowing things down makes all the difference. The eccentric (lowering) phase is where the real challenge begins!

I’ve been loving my .co Hyper Pro bench because I can adjust the incline as I get stronger. In this video, I’ve also added a band to help me control the movement all the way down and get more reps with good form. Still a long way to go, but I’m up for the challenge!

Getting stronger doesn’t mean being good at everything….It means being willing to start where you are! Put in the work, and keep challenging yourself!

09/24/2026

A little reminder that meal prep doesn’t have to be complicated!

You don’t need to spend your Sunday cooking 5 different lunches for the week.

Sometimes the easiest meal prep is simply making extra dinner.

More food = leftovers = easy lunches = one less thing to think about + no need for takeout!

So make dinner… MAKE EXTRA!! And thank yourself tomorrow!!

06/24/2026

If your goal is a push-up from your toes, stop relying on endless knee push-ups. Instead, use an incline that allows you to perform 8-10 quality reps with full range of motion. Try hitting 3 sets of 8-10reps before decreasing the incline.

As you keep getting stronger, continue to gradually lower the incline until you’re performing push-ups from the floor.

Bonus tip: Once you've found the right incline, try slowing down the lowering phase or adding a brief pause at the bottom. This is one of my favorite ways to help clients build strength quicker and confidence throughout the entire movement. You got this!!

04/10/2026

Be honest with yourself…What exercises do you tend to skip the most!? 👀

Usually, it’s the ones that feel the hardest or the ones that highlight our weaker areas…

It’s completely normal to want to stay in movements that feel comfortable, but that can also be where progress stalls.

A lot of plateaus come from things like: repeating the same workouts, using improper form, avoiding certain muscle groups or skills, not having a clear progression in place (such as increasing weight or making the exercise harder over time)

A complete overhaul of your current program may not be necessary, sometimes just a few small adjustments can make a big difference!! But for others…. maybe you’re over-due for a program switch-up!
If anyone’s looking for support with this, I’ve got 2 personal training spots opening up this spring 🌱 I also offer semi-private sessions if you’d rather train with a friend.

My schedule usually fills up pretty quickly in the summer with the kids home, so spring is a great time to get started!!

Send me a DM if you’re interested or want more info!

03/31/2026

If you struggle with back pain or engaging your core properly during leg raises- try this variation!

See full post with more tips on insta:

11/06/2025

Why wait for January to start fresh? What if you stepped into the new year ALREADY feeling strong, focused, and confident in your training. The holidays are hectic — which is exactly why staying consistent now matters most.

My new 𝗟𝗜𝗙𝗧 +𝗦𝗪𝗘𝗔𝗧 𝟲-𝗪𝗲𝗲𝗸 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 & 𝗖𝗼𝗻𝗱𝗶𝘁𝗶𝗼𝗻𝗶𝗻𝗴 𝗣𝗿𝗼𝗴𝗿𝗮𝗺 starts Monday November 10th and I would love to have you join us!

LIFT + SWEAT is a 6-week home-based program designed to help you build strength, challenge your endurance, and maintain a routine that fits your life. Whether you’re just starting out or looking to stay consistent, this progressive program offers the structure, flexibility, and support you need to feel stronger and more energized!

𝗪𝗲𝗲𝗸𝗹𝘆 𝗦𝗰𝗵𝗲𝗱𝘂𝗹𝗲:
- 2 strength workouts (Mondays & Wednesdays)
- 1 strength-HIIT workout (Fridays)
- All workouts are 30–45 minutes
- Bonus Mini Sessions: Core and balance-focused add-ons

𝗙𝗹𝗲𝘅𝗶𝗯𝗹𝗲 𝗙𝗼𝗿𝗺𝗮𝘁:
- Join live Zoom classes (M/W/F at 9am AST)
- Access on-demand sessions anytime
- or follow the full program solo through the Everfit app

𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝗧𝗿𝗮𝗰𝗸𝗶𝗻𝗴: Celebrate your wins with built-in workout tracking via Everfit

𝗦𝘂𝗽𝗽𝗼𝗿𝘁𝗶𝘃𝗲 𝗖𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝘆: Small group format to keep you motivated and accountable

𝗛𝗼𝗺𝗲-𝗕𝗮𝘀𝗲𝗱 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴: Minimal equipment required (equipment list available upon request)

𝗜𝗻𝘃𝗲𝘀𝘁𝗺𝗲𝗻𝘁: $99 for non-members

Let’s finish the year strong — and start the next one even stronger 💪 𝗔𝗿𝗲 𝘆𝗼𝘂 𝗶𝗻?

***𝗠𝗲𝘀𝘀𝗮𝗴𝗲 𝗺𝗲 𝘁𝗼 𝗿𝗲𝗴𝗶𝘀𝘁𝗲𝗿 𝗼𝗿 𝗳𝗼𝗿 𝗺𝗼𝗿𝗲 𝗶𝗻𝗳𝗼!***

💪🔥🏋️‍♀️

10/18/2025

Our 4-Week Strength Program is going SO well — I’m so proud of everyone!

Take a peek at the workouts we’ve been doing 👀🔥

Strength training doesn’t have to be intimidating. In this program we’re focusing on 𝗳𝗼𝗿𝗺, 𝗾𝘂𝗮𝗹𝗶𝘁𝘆 𝗿𝗲𝗽𝘀, and learning how to 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝘀𝗮𝗳𝗲𝗹𝘆 week by week. It’s been amazing to see everyone getting stronger (and having fun!) — even virtually!

Want to try a 𝗳𝗿𝗲𝗲 𝗰𝗹𝗮𝘀𝘀 or join the 𝗻𝗲𝘅𝘁 𝗽𝗿𝗼𝗴𝗿𝗮𝗺 𝗶𝗻 𝗡𝗼𝘃𝗲𝗺𝗯𝗲𝗿? Send me a message!

Worried about your home gym setup? You don’t need anything fancy — just a couple of dumbbells and some resistance bands, and then you can build from there! Key is to 𝗷𝘂𝘀𝘁 𝗴𝗲𝘁 𝘀𝘁𝗮𝗿𝘁𝗲𝗱.

09/25/2025

🚨 NEW PROGRAM ALERT 🚨

𝟰-𝗪𝗘𝗘𝗞 𝗦𝗧𝗥𝗘𝗡𝗚𝗧𝗛 𝗥𝗘𝗦𝗘𝗧 | October 6th - 31st

Build strength, confidence & consistency in just 4 weeks!

$69 non-members
$55 members

This program is perfect for women who want more than a typical group workout— track your progress, challenge yourself, and grow stronger week by week, all with a supportive community.

***𝙏𝙝𝙞𝙨 𝙥𝙧𝙤𝙜𝙧𝙖𝙢 𝙞𝙨 𝙞𝙣 𝙨𝙢𝙖𝙡𝙡 𝙜𝙧𝙤𝙪𝙥 𝙛𝙤𝙧𝙢𝙖𝙩 - 𝙡𝙞𝙢𝙞𝙩𝙚𝙙 𝙨𝙥𝙖𝙘𝙚𝙨 𝙖𝙫𝙖𝙞𝙡𝙖𝙗𝙡𝙚***

𝗪𝗵𝗮𝘁 𝗬𝗼𝘂 𝗚𝗲𝘁:
• 4 strength workouts/week (Lower, Upper, Full Body, Core+)
• Flexible schedule—train with the group or on your own
• Progress tracking in the Everfit app
• Optional weekly live Zoom classes + on-demand recordings
• Private community forum on Everfit ap

𝗪𝗵𝗼 𝗜𝘁’𝘀 𝗙𝗼𝗿:
• Women starting or returning to strength training at home
• Beginners wanting to build a solid foundation
• Intermediates seeking consistency & results

💫𝗣𝗹𝗲𝗮𝘀𝗲 𝗺𝗲𝘀𝘀𝗮𝗴𝗲 𝗺𝗲 𝗳𝗼𝗿 𝗺𝗼𝗿𝗲 𝗱𝗲𝘁𝗮𝗶𝗹𝘀, 𝗼𝗿 𝘁𝗼 𝗿𝗲𝗴𝗶𝘀𝘁𝗲𝗿!

Address

Halifax, NS

Website

https://emilyflynnwellness.ca/

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