Sheila Emry – July Featured Athlete

Name: Sheila Rene’ Emry

Date of Birth: August 10, 1992 (Leo baby!)

Height: 5’4″

Weight: **off season – 145lbs **stage – 130lbs

Hair Color:  Auburn

Eye Color: Hazel

Location/Hometown: Missoula, Montana


[jaw_y_video clip_id=”” height=”480″ autohide=”2″ autoplay=”0″ loop=”0″ rel=”1″ ][jaw_clear]


What is your athletic background, and how did you get involved with lifting? 

I have been active my entire life – involved in different sports growing up. I joined the gym with my Dad when I was about 15, besides lifting for my sports I knew nothing about bodybuilding or lifting in general.  As soon as I started, I was hooked. I had an image of a physique in my head that I knew I would have, no matter the expense.


What keeps you motivated? 

I guess the fact that I love this so much, I love every part of the process- bodybuilding and working out in general- including healthy eating, is a chance to “personalize” and create the physique you want. The chance to express myself and the blessing that I have this outlet to do it is all the motivation needed

Who’s the most inspirational person in your life? 

My Mom – she is the hardest working woman I have ever met.


What does your current training split look like?

Currently, I am in off-season mode. I typically lift 6-7 days a week (my rest day depending on if I have done heavy compound lifts *usually work up in % of 1RM* )

Monday – Chest / Tri – *warming up and cooling down w/ functionality movements – cleans/ light weight snatch*

Tuesday – Back / Bi/shoulder pump *every other week I throw deads in too*


What’s your favorite body part to train?

Umm HELLO! Glutes & Legs. Whatcha think?!


Which do you prefer, and why…steady state cardio or HIIT?

Preference… HIIT (I’m a sprinter) — I love going fast!

However, there is a place for BOTH of these types of cardio in my training – just depends on my body goal at the time!


What are some of the most common mistakes made when someone is trying to get ripped? 

Not eating! Making sure you realize that your body is an engine *you have to fuel it properly in order for it to perform* Also, too much cardio *combination of two is where I see so many women confused on the subject* Eat clean, fill your macros for goals, and lift something! –more muscle you build, more fat you burn!


Funniest thing you’ve seen at the gym recently? 

Well.. honestly… I lift in my own little world. but I did see someone drop a jug of water down from the cardio deck and have a blowout   – I only laugh because I’ve done that… TOO many times.


Who do you look up to in the fitness world?

There are handfuls of amazing people in the fitness industry- it’s hard to pick just a few .. but I can say a role model is someone who is raw, shares their story, struggles, fails, accomplishments, knowledge, and heart on a real ass level!


What are some of your favorite motivational quotes?

“What you allow is what will continue.”

“No one is you, and that is your power”

“Your attitude determines your direction”


Do you have any gym, pet peeves?

When people re-rack the DB’s or Barbells in the WRONG SPOT! – common sense and order peeps! *pay attention*

What’s a sport or event that you would LOVE to try? 

That’s tough to narrow down!

Event – I would love to go to the Kentucky Derby

Sports – Skydiving, scuba diving, parkour *but I want to stay alive* pole-vault,  extreme backpacking!


What are the contents of your fridge?

The Necessities:


Almond milk/ coconut

Fresh fruit




Veggies -spinach/kale/chard/sprouts/onion etc.



How do you prepare meals? Do you cook daily or cook for the week?

I Cook meals for about 3 days in advance *minus dinner – and breakfast which I usually always prepare*

*So I am cooking Sunday for m-w & Wednesday for Thurs-sun.


Who is your favorite superhero? And why. 

Iron man.. because well. Robert Downey Jr.


What are your favorite cheat meals and foods?

Usually breakfast (pancakes, waffles, burrito) or SUSHI

Ice cream, gelato or fro-yo?

Ice cream – IF I can have my fro-yo toppings


Workout music – what’s on your playlist?

Follow me on Spotify  lol

Um, I have a very wide range of music from old school rap – to Old rock – acoustic- folk- new age- pretty much just depends on my day!


What is the most challenging thing you deal with about consistently staying in top shape?

I personally love training and love the “challenging” lifestyle of staying in good shape consistently. I would say overworking.. and by that I mean forgetting that actually LIVING and ENJOYING life is a necessity.. taking days off, having cheats, relaxing and not being anxiety ridden because I’m not in the gym.. etc. I see my goals so vividly that I sometimes disconnect myself from everything else except for me and what needs to be done *It can be a difficult and nerve-racking energy for others to be around* & can also be damaging to relationships and friendships- you have to keep your balance and learn how to be happy and content with where you are.. instead of always only striving for better better better ** ENJOY the process with gratitude.. in the same breath… all or nothing though right ?


What is your greatest achievement so far?

My greatest achievement so far is achieving my goal of transforming my body into something I wanted – all the hours of training/clean eating and sacrifices I have made.. to see what I do in the mirror is truly rewarding- also, the the fears I conquered (or am in the process of conquering) stepping on stage and competing. For me it was a lot more than just the *stage fright* holding me back.


If you could interview one person alive or dead, who would it be and why?

Einstein / Alan Watts/someone who could advance the species as a whole!


What are some of your best diet, nutrition and supplementation tips for someone who wants to get ripped?

Eat Clean – figure out your macros based on goals

Cardio (HIT &a long duration)



Fat Burner



What does your current supplementation plan look like?

I take BCAA’s religiously, Fish & Flax oil, Protein, Glutamine, lots of vitamins and herbal supplements.


What are your favorite 5 muscle building exercises and why?

  • Deadlift – because it is a compound movement geared for strength and power – *I feel solid to my core when I do these regularly
  • Squat – ” “
  • Hip thrusters *Great glute isolation*
  • Bent over BB back row *adds thickness to your physique*
  • Leg press or hack squat *isolation exercises- great for adding size and thickness to legs


Favorite activities and hobbies you enjoy when away from the gym?

Spending time with my family and friends, & my two wolf pups – hiking, lake time,  fishing, really anything exploring!

What’s your favorite holiday?

Christmas – love all the feels (: 


What are your future goals, dreams, and plans? 

Watch… you’ll see !

I plan to keep competing and moving on my way to receive my pro card  (among many other things I have in the works)


If someone wants to connect with you, where can you be found?

Instagram – @sheila.emry

Email –

Show More

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *


Adblock Detected

Please consider supporting us by disabling your ad blocker