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Emily Daniel

August 2017


As an exercise physiologist, Emily Daniel is determined to stay fit and active. Emily has always been active, but it wasn’t until college she really started pushing herself daily to achieve a healthier and fit lifestyle. She became 20 pounds leaner over the past three years and continues to enjoy an active lifestyle by playing flag football and sand volleyball. Although her asthma sometimes presents challenges, she pushes herself to exercise five-six days a week doing high-intensity interval training. The weekends are for rest and recovery.

Being active is nothing new for you, right?
In school I played softball, volleyball and golf. Then in college I got more serious and started working out more.

What happened after college?
I continued to work hard and managed to lose 20 pounds through diet and exercise.

What’s your workout regimen?
I invested in a home gym and it’s in my garage. I do high intensity interval training, or HIIT, for 30 minutes several times a week. For example: plyometrics, medicine ball slams, battle ropes and agility drills. I also do circuit training for 30 minutes to an hour several times a week. This may include dumbbells, bodyweight, bar bell and kettle bells.

How do you find time for your workouts? 
On days I’m training, I get up at 5 in the morning. I have to be at work by 7:30, so I usually take my coffee and breakfast to work.

Are you involved in any other activities?
I play co-ed flag football and sand volleyball for fun. On non-workout days, I usually bike or walk.

Can you tell a difference when you don’t work out?
Definitely. If I don’t work out, I have less energy and I’m more tired. When I do, the day is a piece of cake and I push right through it.

How does your asthma affect your workouts?
It’s usually exercise induced and is mainly shortness of breath. I have to limit myself; I can’t go as hard as I might like. Sometimes I have to use an inhaler between rotations.

What keeps you on the right path?
I want to be as healthy as possible for the future. In my job, I see a lot of patients with health problems. I’m so grateful I don’t have those issues and I don’t ever want them.

What are the fitness goals you’ve set for yourself?
I’d like to do a tough mudder, which is a 12-mile mud race with obstacles. And I’d like to add equipment to my gym.

Do you eat a healthy diet?
They say what you do in the kitchen makes or breaks what you do in the gym, so I try really hard. In the mornings, I eat fruit, carbs and protein, then I don’t eat fruit for the rest of the day. Lunch is protein, veggies and carbs. Dinner is fewer carbs, but protein and vegetables.

What are your biggest temptations?
The biggest is probably Starbucks caramel macchiato with whole milk. I like Chipotle, and it can be healthy with the right choices. And everybody craves margaritas on the weekend, right?

Speaking of weekends, what are yours like?
Saturday is splurge day. I sleep in and let my body recover from the week. On Sunday, I sometimes splurge during the day, but don’t want to wake up feeling bloated on Monday.

What tips would you give others?
Success doesn’t happen overnight. It’s built day by day, rep by rep, habit by habit. Set goals, be consistent and be happy.​