Emily Hayden
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Who Is Emily Hayden?

Personal trainer, nutritionist, fitness model, and IFBB bikini contestant Emily Hayden is originally from Houston, Texas, but later relocated to California.

Short Career of Emily Hayden

When Emily Hayden was seven years old, she started working out with her father’s clients in their gym. After graduating from college, she started her own training company and soon after made fitness her full-time lifestyle.

Since then, Emily has advanced to the top of the fitness industry’s “ladder.” She has gained expertise as an online instructor and is a skilled bikini competitor with outstanding stage performances.

“Whether or not you ask for opinions, people will always have them. Just keep in mind that what they say and do are reflections of them, not of you. Don’t take it personally unless it’s coming from a very close friend or member of your family.

Body Measurements of Emily Hayden

Full Name: Emily Hayden
WEIGHT: 125 – 135lbs (56.7 – 61.2kg) 
ERA: 2010
PROFESSION: Fitness model and bikini competitor
HEIGHT: 5’8″ (172.5cm)

Emily Hayden

“Each time I travel to a new place, I gain new perspective. There’s so much more out there. So many people, places, and cultures that I’ve never experienced.”



  • Certified Personal Trainer
  • Women’s Fitness Specialist
  • Weight Loss Specialist
  • Fitness Nutrition Specialist

Bodybuilding Achievements

  • IFBB Bikini Pro
  • 4x 1st place Bikini Champion
  • 2 x Overall Bikini Champion

Competition History


  • NPC USA Championships, 1st place, Pro Card


“My family has always been into health and fitness as long as I can remember. I grew up using soy milk in my puffin’s cereal, eating Ezekiel bread, and drinking barley green thinking that was normal.”


Starting Strong with Fitness

Emily Hayden was reared in Houston, Texas, and had a “fun” and busy childhood. She adored watching her father train his clients at their training facility as one of seven children in the family, and she hoped to one day emulate him.

Emily’s interest in health and fitness was sparked at a young age; at age 7, she began to “spot” her dad’s clients, recalling, “I was learning how to identify people, and screaming “one more rep” to his clients.”

Emily “lived and breathed” exercise by the time she was 14. She helped her father expand his business while working out regularly and eating incredibly well.

Naturally, she finally decided to pursue a full-time career in fitness and, after graduating from college, opened her own women’s training boot camp company.

Challenges and Pro Card

Emily advanced her career in fitness in 2013 by starting to participate in NPC Bikini competitions. In April 2013, she participated in her debut tournament in the Adela Garcia Classic. The following day, she won third place.

She won her first competition a few months later, the Border States Classic, then four weeks later, the NPC Texas State Championships.

In total, Emily participated in 14 competitions by the year 2016, seven of which were nationals. In addition, she obtained her Pro Card as a result of winning the 2016 NPC USA Championships.

California Relocation

Emily has advanced to the status of a certified personal trainer, nutritionist, and business owner since receiving her Pro Card. Additionally, she relocated across the nation to Los Angeles, California, to advance her career in fitness.

Emily continues to motivate everyone who follows her journey, proud of her successes. Emily’s future goals are to “inspire everyone around me.”

I’m confident that I can change the world, and I intend to do so. Even just changing the course of one girl’s life will be worthwhile.


Glute Exercise

Emily likes to keep her workouts brief and hard since she loves super-sets. The same is true of her glue exercises, which typically look like this;

  1. Leg DL on step: smith machine: 1 set x 20, 3 sets x 15, 1 set x 12
    • Bosu Ball Squats (squeeze at top): 5x 20
  2. Leg Press feet high: 5 sets x 25
    • Reverse Lunges 5 sets x 12 per leg
  3. Glute Bridge/Hip raise on hamstring curl machine: 5 sets x 25 reps
    • Lying Hamstring Curl 5 x 12
  4. Abductors standing 4x 15
    • Seated hamstring curl 1 x 20, 2 x 15, 1 x 12
  5. Walking lunges with kettlebells: 3 sets x 30 steps total
    • Frog Jumps/Leapfrog: 3 sets x 20 total (10 there and 10 back)

Once her workout is done, Emily goes on a bike or stairs to do 10-15 minutes of cardio.

“Things may not go as you planned. But don’t lose hope. Stay focused. Stay positive. Things will always work out how they should.

So don’t fight it. Embrace the change as it comes, and learn to evolve with life.”


A Healthy Diet

Emily Hayden strikes a “tight” balance between eating a healthy diet and occasionally having fun when it comes to nutrition.

She typically consumes normal, wholesome foods, much like every other fitness competitor. Chicken, brown rice, broccoli, fruits, and fish are a few of these foods.

When no special occasion is approaching, Emily Hayden treats herself to her go-to cheat food, a burger.


When it comes to her supplements, Emily keeps things simple. She only regularly consumes whey isolate, BCAAs, and a pre-workout supplement.

She might include extra supplements, such as fat burners, and multivitamins, in the run-up to a tournament.