FAQ - Emily Skye


  • What is the difference between the different phases in the F.I.T. program?

    Emily Skye F.I.T. (Phase 1)
    This phase sets the foundation for the F.I.T. program where you learn to master unique movements that challenge you and make you fitter and leaner at the same time. This phase targets your whole body using workouts that focus on toning typical problem areas like your tummy, hips, arms and thighs.

    Emily Skye F.I.T. (Phase 2)
    After you have set the foundation in Phase 1 it is time to take your results and fat burning potential to the next level. In Phase 2 the intensity will increase, with more challenging exercises and workouts. Like phase 1, this phase will target your whole body, but with a special focus on your buttocks, hips and thighs.

    Emily Skye F.I.T. (Phase 3)
    It is now time to finish off your masterpiece with more challenging workouts aimed at targeting your whole body, but particularly your upper body and you core. This phase will further sculpt and tone, while flattening you tummy and mid-section. Phase 3 defines your abs like never before!

  • Do I need to do the other phases or can I stay on Phase 1?

    The other phases builds of the previous phase, with higher intensity and more challenging exercises and workouts. The next phase will thus take your fat burning potential the new levels ensuring you don’t plateau. The other phases will also have a slightly different focus ensuring you don’t get bored.

  • There is no morning cardio in the new Emily Skye F.I.T. program. Why is that?

    Although all forms of physical activity will assist you reach your goals and have a positive impact on your health and wellbeing; ‘traditional’ cardio (Low Intensity Steady State – LISS) might be inferior in regards to fat loss compared to HIIT (High Intensity Interval Training).

    When you do LISS you only burn calories during that moment. HIIT on the other hand has shown to not only make you burn calories during exercise, but also for hours after. That’s because you create metabolic changes in your body making you burn fat more efficiently.

  • Do your programs come with recipes?

    Yes. All of my programs come with recipes (including Vegetarian & Vegan friendly options). All programs come with a complete list of recipes for every meal.

  • Will I be able to follow the plan if I have limited time?

    Yes. My programs have been designed in a way that they cater for many different lifestyles. All of the recipes are nutritious and easy to make. This helps to cut down the time it takes to prepare meals. The training component gives you the option to train either at-home or at the gym - whichever is the best option for you.

  • Can I ever eat too many vegetables?

    Too much of anything isn’t particularly a good idea. Although vegetables are extremely healthy for you, too many can put your system out of balance (i.e. too many vegetables can greatly increase your fibre intake, above levels that are generally recommended). I would suggest sticking to the meal plans in my programs as closely as possible.

  • I am a vegetarian or vegan, will the plan be suitable for me?

    Yes. Yes, my plans cater for meat eaters, vegetarians & vegans.

  • Is this plan ok for breastfeeding or pregnant women?

    No. Although the diet guide in all of my programs are extremely healthy and nutritious it isn’t suitable for pregnant or breastfeeding women.

  • Will the programs suit me if I am picky about food?

    Yes. There is a great variety of food and recipes in my programs. Having said that, they are designed to get the maximum results by following the plan as closely as possible. Skipping meals or making up your own could hinder your results.

  • I work long hours. Will the programs still suit me?

    Yes. Even if you have a busy lifestyle my programs can help you. If you don't have time to get to the gym there is a complete at-home workout guide. The meals are quick and simple, which make my programs easy to follow.

  • How quickly can I expect results?

    You can expect to feel different in days. But by following any of my programs you may see changes in your body in as little as a week.

  • Will I be able to follow the plans if I am pressed for time due to commitments?

    Yes. All of my programs explain exactly what you need to do if you find yourself with limited time. This will give you strategies to maximize your results if you are time restricted.

  • Do I get an actual day-to-day meal plan?

    Yes. Every meal for the entire program is outlined and I also provide full shopping lists of ingredients required for all the meals.

  • Is it expensive to eat healthy?

    Generally healthy food can be a little more expensive. But in the long term it is an investment in your own health. Your body will thank you for it. However if you are someone who lives of takeout you might in fact find it a little cheaper.

  • For your programs is it a once off payment?

    Yes. For a one-time payment you will get full access to everything you need to complete any of the programs you chose to purchase. Where applicable, this will also include access to the exclusive Emily Skye forum where you can ask any questions you may have and talk to other ladies doing my programs.

  • What if I can’t eat soy?

    In all my programs I do have recipes that include tempeh in it, which is a fermented soy product. If you don’t eat soy then you can replace this with other vegan protein sources like beans, chickpeas and lentils. Just be careful as these foods can alter the macros of the meal by increasing the carbohydrates; so also look to reduce other carbohydrates in the meal like quinoa and brown rice.

  • What does Emily mean by 24/7 support?

    The Emily Skye forum is there so you can get answers to any questions that you may have during your journey. It’s also a great way to talk to other ladies doing any of my programs so that you can share experiences and help motivate each other along the way.

  • Does it come with an exercise plan?

    Yes. My programs come with a complete gym and at-home training program. Regardless of your situation you will have a workout option to suit you! Depending on what program you have purchased, you will have access to up to 100+ individual instructional exercise videos in the members area. These videos explain and demonstrate each exercise and movement. So if you're a complete beginner don't be frightened off, I will give you all the information you need to ensure your success.

  • Is this a book that gets sent out to me by mail?

    No. My programs are a collection of digital information, which you have access to in our exclusive members area. Just go to https://www.emilyskye.com/members and enter your login details. Your program will be there waiting for you!

  • Workout instructions say A1 and A2, then B. What does this mean?

    When there is a number that follows the letter (e.g. A1, A2 etc.), it means you must alternate these 2 exercises. That is, complete 1 set of A1, go straight over to A2 (no rest between) and than back to A1 and so on. When you have completed the 3 sets (or however many sets you need to complete) of A1 and A2 you can then move to the next exercise/s (B or B1, B2). If there is no number following the letter you simply do 1 set of that exercise, have a short rest and then back to do another set until you have completed that exercise.

  • If I have nut allergies can I still follow the program?

    The Emily Skye programs do include nuts as these provide healthy fats, protein, vitamins, minerals and fibre. If you suffer from nut allergies you can substitute the nuts with other foods. Please see suggested substitutions below:


    Replace with

    Raw nuts

    Avocado, olives, pumpkin seeds, sunflower seeds

    Nut flour (e.g. almond flour)

    Coconut flour, quinoa flour, gluten free oat flour, chickpea flour

    Nut butter

    Mashed avocado, tahini, coconut butter

  • I don’t like seafood or I am allergic to seafood. Can I still follow the program?

    The Emily Skye programs do include seafood. However, if you don’t like seafood, or if you have an allergy, you can still follow the programs. You will just need to modify the recipes. Depending on the recipe you can substitute the fish with other protein sources like tempeh, quorn, chicken, pork, beef, fillet or mince.

  • Can I switch between meal plans?

    The Emily Skye meal plans have been developed to reach certain nutritional targets (calories, macro* and micro** nutrients). If you decide to switch between menus, not only do you risk eating too much or too little, you also risk not meeting your macro or micronutrient requirements. As consequence, switching between meal plans might have an impact on your overall results.

    * Protein, carbohydrates and fat
    ** Vitamins and minerals

  • Do I need to do extra cardio?

    Although all types of cardio are beneficial in their own way, the Emily Skye F.I.T. program focuses on HIIT* as this form of cardio has been shown to increase your metabolism to a greater extent. The two other forms of cardio, LISS** and MISS*** are not compulsory, and not required to achieve great results. However, if time permits and if you love cardio feel free to do some extra. Please be careful though not to overdo it.

    * High Intensity Interval Training
    ** Low Intensity Steady State 
    *** Moderate Intensity Steady State

  • I don't need to lose weight anymore, how will I maintain on Phase 2?

    CONGRATULATIONS! Reaching your goal weight is a great achievement! To ensure that you stay at this weight you will need to ensure you achieve energy balance. If you find yourself still losing weight, simply increase your calories slightly. You will probably not need to increase your calories a lot, so just have another small serve of brown rice, quinoa, lentils, beans or sweet potato.

  • What equipment is needed for the F.I.T. program?

    At-home workouts:

    • - 2 sets of dumbbells (light and heavy), minimum
    • - Kettlebell
    • - Mat
    • - Swiss ball
    • - Medicine ball
    • - Pair of gliders for lower-body sliding exercises
    • - Also have access to a box/step to use. Roughly should be about knee height, but can be higher or lower depending on fitness level.

    Gym workouts:

    • - Dumbbells (range of weights)
    • - Barbell with weights
    • - Bench
    • - Swiss ball
    • - Kettlebell
    • - Medicine ball
    • - Pair of gliders for lower body sliding exercises
    • - Basic gym machines (leg extension, seated row, cables, lat pull-down, chest press, hamstring curl)
    • - Also have access to a box/step to use. Roughly should be about knee height, but can be higher or lower depending on fitness level.
  • What size weights should I buy?

    It is recommended to buy at least 2 sets of dumbbells for the program (heavier and lighter). Choosing the right weight is really important to ensure you stimulate your muscles enough to promote change.

    Larger muscle groups (glutes, thighs, back and chest) is normally stronger than smaller muscle groups (arms and shoulders) and will as such require heavier weights.

    I would recommend you to go to a sports store and try the weights out before buying. Simply perform one set of 12 reps in the store. If you feel like you can continue the weights are probably too light. If you struggle half way they are probably too heavy. Just ensure you use proper form at any time you perform an exercise.

    Alternatively, if you have access to a gym, try the weights out there before investing in your own.

    NOTE: Same principle applies for kettlebells and medicine balls.

  • What is a TABATA?

    A TABATA is a 4-minute ‘workout’ based on periods of hard work and periods of complete rest. Normally you only do one exercise for those whole 4 minutes.


    • - Workout hard for 20 seconds
    • - Rest for 10 seconds
    • - Complete 8 rounds

    A longer TABATA workout can consist of a few exercises of which you complete a TABATA round before moving on to the next.

    TABATA workout example

    • - Squats
    • - Push-ups
    • - Sit-ups
    • - Bent-over row

    Start by completing a TABATA round of squats (20 sec work 10 sec rest, 8 rounds) before having a short break. Then move on to push-ups and complete a TABATA round of this exercise and so on.

  • What is a TABATA mash up?

    A TABATA is a 4-minute ‘workout’ based on periods of hard work and periods of complete rest. Unlike a ‘regular’ TABATA, in a TABATA mash up you are doing 2 exercises alternated.


    • - Workout hard for 20 seconds
    • - Rest for 10 seconds
    • - Complete 8 rounds

    TABATA mash up example

    • - Squats / Push-ups
    • - Sit-ups/ Burpees
    • - Bent-over row / Lunges

    Start by completing 20 seconds of squats, rest for 10 seconds and then do 20 seconds of push-ups. Repeat by alternating these two exercises until the 4 minutes are up. Repeat with the second TABATA mash up exercises (Sit-ups / Burpees) and so on.