Emma Rooney | Fat Loss Coach Instagram Profile Picture

Emma Rooney | Fat Loss Coach

@embikini

Fat Loss Coach, Fitness Coach, Online Trainer
✨ I Help Busy People Earn Their Dream Body Fast & Keep It Forever! Your Online Transformation Starts Here 👇🏻
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Top Instagram Posts of Emma Rooney Fat Loss Coach

Emma Rooney Fat Loss Coach’s Most liked posts from the last 30 uploads.

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Recent 30 posts with likes and comments overview.

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Greece 🇬🇷 2024-08-19 21:09:01 Greece 🇬🇷 140 +162% 10 +198%
Breakfasts that is not only delicious but easy to make in bulk and prep in advance! Swipe for Recipe! You can easily just multiply the recipe and make these in bulk, but in a large freezer bag & Freeze. Then you can just pop them into the toaster in the morning to toast them back up & they are ready to go! 2024-07-03 20:30:20 Breakfasts that is not on.. 21 -61% 4 +19%
How do you know if this is going to be your last time dieting…. Or just the start of another yo-yo? Most people don’t have an issue losing weight. People have a problem KEEPING the weight off. So… how can you be in the 5% of people who actually keep the weight off… forever. No more up & down on the scales, no more dieting for your holidays.. just being healthy, happy & confident, from here on out? Here’s 3 main things to fully consider BEFORE & During your (hopefully) last ever dieting phase.. 1. The life you lead results in the body you keep. : If you’ve become overweight.. chances are, there’s multiple aspects of your daily life, routines & “norms” that have led to that result. You need to be willing to really look at how you live your life & what aspects can stay… and what will NEED to change if you’re going to maintain results. 2. Are you enjoying what you’re doing? If you HATE the gym, HATE doing steps..HATE vegetables & are forcing yourself to do things just to see that scale drop.. then there’s going to be a “fuck this” point coming over the horizon. You can only force things for so long. It’s normal to feel uncomfortable when starting anything new. You probably won’t love the gym from day 1, but if you’re 3 months in & still hating it, you might want to consider trying out some other activity you do enjoy, so you can build that into your long term future. 3. 30 years of habits will never be fixed by 12 weeks of structure/dieting. Even after your diet, keeping an eye on your weight weekly will be NECESSARY. Being mindful & planning food will be NECESSARY. Keeping up your new sleep, water & exercise habits will be NECESSARY. Once you finish dieting, you should expect to be able to eat more food, do less/no cardio.. but that doesn’t mean it’s going to ever be able to go back to what you did when you were heavier. It’s going to take effort. It’s going to take focus. & it’s going to take real lasting CHANGES, so that you can look back & be able to say… “Yes, I used to struggle with my weight, but I’ve fixed that now” If you’ve maintained your weightloss… whats one major thing you’ve changed thats helped you do that? Let me know 👇🏻 2024-06-19 16:08:03 .. 63 +18% 1 -70%
🌟 Client Spotlight 🌟 11kg in 12 weeks for Irish online client Brenda. 👏🏻 Brenda came to me only having worked with trainers in person. She was nervous about going online. She didn’t really know what it was or how exactly it worked. She would have said herself “The gym wasn’t really my thing, I would have only ever done an exercise class by myself” I’m happy she gave it all a shot & trusted me to guide her through this 12 week diet. In the end, she actually said “it was more enhanced than in person. I knew you were always there to text anytime. With in person training I felt that I could only talk to them when I was with them and then I was on my own” Where’s Brenda now? After the diet, we started working up calories. We added 900cal total to her daily food over the weeks after the diet. + 1 weekly off plan meal, where she can go out & enjoy food with friends/family. Then, given that Brenda is a busy mum with also a full time job & is wanting to maintain this for the long term.. we actually started transitioning into “intuitive eating” No meal plan, no counting calories.. learning to eat & maintain her body without having all that structure. Happy to say now, after the reverse diet & fully eating intuitively for the last 8 weeks.. she’s maintaining her weight, still loving her weight based workouts & happier than ever. With the New year approaching… where will you be after the first 12 weeks of 2024 passes? Comment or DM “info” & we can have a quick chat if you’re ready to start your own transformation with me. 🙌🏻 2023-11-03 18:55:06 .. 34 -36% 3 -11%
Low Calorie Tasty Salad Dressing & Dip Recipes 🥒🥕 You can buy fat free or low calorie salad dressing but usually… they have hardly any taste & can be hard to find. These are my go to’s & I use this recipe for dips for air fried potato wedges or just some sliced veggies if I want a super low calorie snack. The base: - 15g Incredibly light Mayo (10cals) -30g 0% Greek yogurt (16cals) To make into a dressing, just add 50ml of water to thin it out so it’s easily pourable, but still thick/creamy. From there, you can really add anything you like… lime/cilantro .. a small bit of green pesto.. get creative! My favorites are the garlic/herb or south west that I share in the video. Like & Save this for future 👏🏻♥️ ————————————————————————— Interested in working with me? Message me “Coach” for more info or Follow the link in my Bio 2023-11-02 13:01:42 .. 23 -57% 0 -100%
With Dubai’s temperatures cooling & the Christmas season approaching… most people will be having more social occasions on their calendars. It’s very easy to become a hermit when you start focusing on your health. But is that necessary? Here’s some tips I use personally. 1. You can go out, without having to drink lots! I’m Irish.. so in the past, if I went out, I’d “go for it” & be left feeling awful for 2 days after. Which meant I never wanted to go out.. because I didn’t want to have that awful feeling. BUT, The last 3 weekends I’ve gone to events that involve alcohol. & I didn’t get drunk at any of them. I had 2-3 drinks, choosing a spirit & diet 7up at the beginning of the night & then switched to water. I didn’t feel like I took part ANY LESS & I wasn’t crippled the next day with a hangover. Win win. 2. Socializing doesn’t HAVE to involve Alcohol at all! Most times, the best memories aren’t the ones you spent in a pub on a Saturday night. Inviting friends round for a games night, going out on a hike, picnic, visit a new place or activity together, take a staycation or a picnic by the beach. 3. Know it’s ok to still have times where you do “Go for It” & that’s OK too. Nobody is one way, all the time. You can be into fitness.. and still eat mc Donald’s. You can be into fitness & still get drunk. You can be into fitness & still have a lazy day on the sofa. Being able to decide WHEN & HOW OFTEN these things happen Is the most important part. & that will all depend on your current goals. Making sure you have a healthy mindset when you DO decide to do these things.. & not allowing yourself to feel bad for them.. (especially when they’re not a every week occurrence) is actually the MOST healthy/normal way to approach fitness for the long term. Many of my clients POST diet, will have weekly OFF PLAN meals, where they can go out with friends & choose to eat whatever they like once per week. (Usually with a set calorie cap) None of them gain weight from this. None of them feel guilt or the need to “burn off” or “fix” that meal after they’ve had it. 2023-10-09 19:07:33 .. 57 +7% 0 -100%
You’re not always going to LOVE training. & that’s ok. Sometimes we can get into a “Funk” with training. Where you would just rather be somewhere else. Or sometimes it’s certain exercise that you avoid like the plague. For me, it’s been Sumo Deadlifts. Give me normal deadlifts, give me straight leg… fine. Sumos.. I’ve always just hated how they feel & have never ever put them consistently in a program. But, as a challenge to myself, I’ve put them in & will stick with them to try to hit 100kg with that movement. If anything its been nice to have something completely fresh to have to focus on. As I’ve literally been doing every other variation of dead’s for yeaaaars. What’s your LEAST favorite exercise? 2023-09-28 17:34:33 Y.. 93 +74% 6 +79%
Want an easy way to either get more food while dieting… or bank up some extra fatloss? Choose protein sources wisely. This is a major one! Chicken is a great source of protein, as I’m sure you’ve heard 100 times over… but making sure you’re aware that depending on WHAT PART of the chicken you’re having, can mean up save yourself 100’s of calories over the week. Considering 100g of dark meat (chicken leg/wing) has nearly x2 the calories as chicken breast.. is a no brained to make sure you’re choosing your protein sources wisely. 🐓 🍗 ————————————————————————— Interested in working with me? Message me “Coach” for more info or Follow the link in my Bio Get an extra 10% OFF @ www.myProtein.ae > Emma10 #ERNfit 2023-09-19 16:47:42 .. 20 -63% 2 -40%
Keeping Routine While Traveling… I talk a lot about mindset & making sure to recognize how certain situations, like being in a new environment can really knock ANYONE off their routine. Traveling is a big one that can affect your mentality around eating right, training, sleep.. water.. everything. One tip I have, is to keep doing SOMETHING you associate with keeping on track while away. Whether that’s getting to the gym, drinking your X amount of water… getting out for a walk each day.. it can be anything. It’ll help ground you in your new location & keep your mind focused on what you really want & how you want to feel. Being out of Dubai’s heat has actually been a god send. I’ve been feeling so much more excited to start my day, being able to go outside in the fresh air, train & Eat good food. Missing “home” but I’ll be back in September so I’m going to enjoy the rest of my time here while I have it. 🙌🏻🙏🏼 2023-08-21 18:30:39 .. 84 +57% 1 -70%
Client Result! Massive 32kg in 20 weeks. This client couldn’t use the gym for the majority of the transformation & wanted to focus on solely fat loss. He had never worked with a PT or followed a diet plan before. So there was a lot of challenges & new things to take on board along the way. We did a combination of virtual bodyweight PT sessions & online communication to keep him on track & give him the tools he needed to lose the weight for the first time in his life. 🙌🏻👏🏻 ————————————————————————— Interested in working with me? Message me “Coach” for more info & we can have a chat about how I can help you! or Follow the link in my Bio Get an extra 10% OFF @ www.myProtein.ae > Emma10 #ERNfit 2023-08-15 13:19:40 .. 10 -81% 1 -70%
Sweaty Friday Morning Session 💦 2023-08-11 14:07:59 Sweaty Friday Morning .. 42 -22% 2 -40%
Double Training Sessions Most days at the minute. Muay Thai this morning following by a quick leg workout. I Think the island life is suiting me. 🏝️ 2023-08-09 17:00:32 Double Training Sess.. 51 -5% 2 -40%
Absolutely Loving the training & People here. I’ve not felt this kind of pain from training in a long long time. That’s really expected when you’re doing any new training. Heading into Patong town to see a bit more of the “normal” life this weekend & stepping out of the fitness bubble we’ve been staying in last week. 2023-08-06 15:18:45 Absolutely Lo.. 91 +70% 4 +19%
Something New Today. First Muay Thai Class. It’s been so good to get out of my comfort zone. Especially as I’d say I’ve the coordination of a baby giraffe. I’ll definitely do more Muay Thai during my trip here & see what difference there will be in a few weeks. It’s easy doing anything new to feel SO out of place. Whether that’s the gym.. or for me today, doing Muay Thai. But at the end of the day, you need to accept those feelings & do it anyway. 2023-08-03 17:22:54 Something New.. 61 +14% 7 +108%
Out Of Office 🏝️ Taking the first opportunity in 4 years to do some decent traveling. For the whole month of August I’m going to travel around Thailand & im SO excited for it. Cooler Weather, trying out some new types of training 🥊 & New Friends. I’m Still taking on new online clients & will still be “working” but a change in scenery is always good. 2023-08-02 15:54:35 Out Of Of.. 107 +100% 3 -11%
Never drink A Protein Shake Again! Try these Hacks instead… Do you think drinking protein is boring? Try these 3 ways to have your protein… but not in a boring protein shake. My personal favorite is the protein ice cream! ————————————————————————— Interested in working with me? Message me “Coach” for more info or Follow the link in my Bio Get an extra 10% OFF @ www.myProtein.ae > Emma10 #ERNfit 2023-07-13 19:05:07 .. 51 -5% 3 -11%
Upper Body 🙌🏻 🐢 I think I actually do my reps TOO slow, if there’s such a thing… 2 reps of each normal speed.. then the rest is x4 speed. Training partner definitely needed.. any takers? 2023-07-06 18:20:07 Upper Body 🙌.. 40 -25% 2 -40%
Do you think Ben & Jerry’s is worth the calories? Let me know 👇🏻👇🏻👇🏻 ————————————————————————— Interested in working with me? Message me “Coach” for more info or Follow the link in my Bio Get an extra 10% OFF @ www.myProtein.ae > Emma10 #ERNfit 2023-07-04 15:17:19 .. 16 -70% 7 +108%
Another Monday, Another Leg Day. 🦵🏻 2023-07-03 17:44:57 Another Monday, Ano.. 87 +63% 1 -70%
Really Tasty Low Calories Recipes… are they a god send? Or are they actually making things harder?? This is an IMPORTANT topic. The number one thing you want to focus on while dieting is “satiety” What is Satiety ? It’s the content “I’ve had enough” feeling you get after eating. It’s what makes you able to get on with your day after a meal, without having food still stuck in your mind. The interesting thing is… really tasty or “highly palatable” foods/meals have been shown to DECREASE satiety. Why? Because you eat it, and you think “wow that was good!! I want more” It triggers the reward center in your brain & your brain will always crave more & more reward signals. It’s the reason you eat one cookie… you want another cookie.. But you eat an apple.. and you’re not craving another apple right after.. right? There’s been multiple studies on this over the years. Just google “highly palatable foods and satiety” So… the next time you see a low calorie taco cheesey chip recipe.. or healthy brownies etc etc… just keep in mind, that YES they will taste yummy.. but choosing foods that are still nice, but not “wow wow wow I want more!” Nice…. Will actually make keeping within your calories & dieting overall… a lot easier. ————————————————————————— Interested in working with me? Message me “Coach” for more info or Follow the link in my Bio Get an extra 10% OFF @ www.myProtein.ae > Emma10 #ERNfit 2023-06-29 12:49:19 .. 16 -70% 1 -70%
Are you Guilty of starting to guess the weights of the foods on your meal plan? Maybe because.. “I use the same sized bowl every time” Or.. “I know what it looks like on the plate” I know it can be tempting.. but consistently weighing your food is a MUST if you want to continue to see progress in fat loss. Even after years & years of consistently tracking/weighing food… we still got Some measurements off by 50% Especially with high calorie foods like butters, nut butters or oils.. a small amount over can mean you’re over eating on calories by quite a lot without realizing. It only takes a few extra seconds to weigh out your food. So keep that scale close by & don’t leave your results behind! If you’re guilty of “guesstimating” the weight of your food from time to time… leave a “🤚🏼” below! 2023-06-28 16:32:19 .. 58 +8% 2 -40%
This is how you keep your fat loss results forever! ————————————————————————— Interested in working with me? Message me “Coach” for more info or Follow the link in my Bio Get an extra 10% OFF @ www.myProtein.ae > Emma10 #ERNfit 2023-06-27 21:01:19 .. 62 +16% 13 +287%
Dieting Is Easy For Them… I wish I could do that… BUT… But you only see the results & the nice parts. Them being more confident & posting happy smiling selfies. Getting impressive results is 100% worth it, but there is tough days & sacrifices for all of us. We choose to tackle those tough days head on & get through them when they come. Have you gone through a dieting phase recently? Did you feel is was easy? Did you feel is was worth it? Let me know 👇🏻👇🏻 2023-06-26 18:18:29 Dieting.. 55 +3% 8 +138%
🌟 Client Transformation 🌟 A Massive 29Kg Loss in 21 weeks. This client never worked with a PT before & achieved this transformation largely online. Initially we began in the gym but switched to online after 4 weeks. He worked from home & did the majority of his steps in his apartment. We implemented some simple strategies to make sure he wasn’t only sitting working without moving throughout the day. 2023-06-21 17:49:03 🌟 Client Transfor.. 16 -70% 1 -70%
New Gym, New program. - Also did machine abductor & Kick backs, but didn’t film 🙈 2023-06-19 16:48:53 New Gym, New program.. 40 -25% 0 -100%

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Tracked since Oct 5, 2025
Updated: Oct 5, 2025
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