Corporate Wellness

“I would like to take a few minutes to thank Emily for all her guidance, support and encouragement throughout this marathon training block.  This will be my first ever marathon, taking place in spring so I’m in the heart of training now. Thank you for customizing this plan to fit me and my goals. And always being available to help with any questions I may have! I’m truly enjoying this marathon build. I can’t think of a better coach and person to see me to the finish line!”

I am so thankful for Emily and the Knight Fit Hybrid Half-Marathon training program! With her help, I just completed my 4th half marathon. In the past, I’ve just trained to complete a half, not really to race it. I also just kind of accepted that I was a slow runner and never tried to improve.

When I came across Knight Fit on Instagram, I decided to give her program a shot. I typically hate strength training, and I’ve never done speed work. But Emily’s plan was easy to follow, and worked with where I was in my personal fitness…and it was also tons of fun!

My initial goal was to run the half at an 11 min/mile pace. But when that became my easy run pace, I decided to try to run faster! I came in at 2:18:26, way ahead of my previous time of 2:49:11!

I’ve got big running goals over the next few years, and I plan on using Knight Fit as a tool to help me reach them!

“It is close to 10 years since I ran long distances. Emily has been such a vital addition to restarting my running journey. I have done the 5k and 10k work on my own but knew I would need guidance from a professional for my half marathon and that’s when I found Emily. She took time to get to know me and my goals. She adjusted my training plan to suit my busy life as a full time working mom and based on my capabilities. She patiently listened to my worries and happily answered any questions I had related to my training. My goal pace for this half marathon was 13min/mile and to finish before the 3 hour mark. I crossed the line at 2:46:40 with a 12:36min/mile. I FINISHED STRONG!

I’ve been working with Emily for a few months now and this has been the best training program I’ve ever experienced. When I started, I could barely make a mile, and now I can easily run a 5K and more. That combined with the strength training has completely transformed my body. I feel confident and strong. I’m lifting heavier than I ever thought possible and running faster and longer than I ever dreamed. Emily is such an amazing coach and cheerleader! She’s super flexible and creates workout that are just enough challenge, but not too much challenge. I am so thankful that I sent that DM!

I’ve been working with Emily 1:1 for 11 weeks now and with my half marathon rapidly approaching, I’m very excited to see the end result. Emily has been an amazing coach during this training block. She is readily available, supportive, and super helpful. She reaches out to me often to check on my progress, which shows that she genuinely cares about her clients. Emily is also very flexible and listens to any concerns or questions that you have and is willing to adjust your training plan if needed.

Her strength program that comes with the 1:1 training has also been beneficial to my performance. I have already noticed differences in muscle tone and I couldn’t be more satisfied with the results. I also noticed improvements in my running. Prior to training with Emily, my easy runs were about 10-11 minutes/mile and now they are low 9 minutes/mile. I was confident that my easy pace would not improve, but it’s so refreshing to see that they are getting faster. Speed work is starting to click and I’m able to hit my paces. I feel like I am becoming a faster runner and stronger overall, and I have to thank Emily for that. I would recommend her as a coach to anyone and I look forward to working with her in the future.

Coach Knight’s program has been great it offers both running and lifting and each have progression in intensity which help lead to results. I ran my first sub 1:30 half marathon after following her plan. And I have gotten much stronger in the gym. The lifting plan has definitely helped in recovery, which I wasn’t expecting! It definitely was helpful having preset times dedicated to recovery.
Coach is consistent in checking and great at making adjustments to the plan based on life. She’s encouraging and consistent in checkins. Love working with her!

I started one-on-one training with Emily about 3 months ago.  I had a half marathon I had been training for, but I wanted more guidance.  Not only have I had a TON of support, knowledge, and STRENGTH (her strength program is awesome.  Highly recommend), Em has joined me in the adventure of healing my injury!  An injury I was dealing with before I started here but I didn’t think it was a big deal….I was wrong.  She supported me during my two weeks of not running and increased my strength days.  Now she is giving me NON-RUNNING WORKOUTS (cross training) in addition to strength to help keep my cardio up.  As I learn more from the doctor, we adapt the program together.  When I’m feeling down, she helps bring me back up!  She is super knowledgeable, and is your biggest cheerleader. You would be silly not to have her help you reach your goals!

“Emily’s training program is thoughtful and personalized, focusing on steady, achievable progress over time to help runners achieve their goals. Her in-app fitness program is both challenging and accessible and an excellent asset to the running plans she provides for her clients. As a coach, Emily is a relentless cheerleader who encourages runners to listen to and respond to their bodies as needed. I was nervous about getting back into running while healing from an injury and managing other health issues, but Emily’s positivity and enthusiasm for rest and recovery is inspiring and the running program she devised for me has helped me fall back in love with this sport.”

Working with Emily has been a transformative experience for my running journey. From the very first session, her passion, expertise, and personalized approach stood out. Emily took the time to understand my goals, whether it was improving my speed, increasing endurance, or preventing injuries, and developed a plan that was perfectly tailored to my needs.

Not only did I see noticeable improvements in my performance, but I also gained a deeper appreciation for the mental and physical aspects of running. Emily provides the perfect balance of motivation and encouragement, pushing me to achieve my best while keeping the sessions fun and engaging. This was my personal first time using a coach and Emily has been super helpful at guiding me as well with what to ask and being supportive when I am sure.

I’m grateful for Emily’s guidance and highly recommend it to anyone looking to take their running to the next level, whether you’re a beginner or a seasoned athlete. The planning schedule was not overly complicated and easy to follow and maneuver around.

Emily has transformed my relationship with food, movement, and my body in the best possible way. I struggled with an ED for years, and her transparency about her struggle, bringing it to light, and seeing her conquer her own struggles has helped me tremendously with my own. I have never felt stronger, more powerful, confident, or had more endurance than ever before! We are doing a running and strength program which I truly look forward to completing each day! Would highly recommend her as a coach for strength, running, or both!

“Working with Emily as my running coach has been an incredible experience. When I started, I had only run a half marathon and was eager to improve my speed while training for a full marathon. Emily has been the perfect blend of kindness and encouragement, always holding me accountable while ensuring I stay motivated.

She has been especially invaluable as I’ve juggled various weddings, trips, and backpacking excursions. Emily has skillfully adjusted my marathon training plan to keep me on track while making sure I get the necessary rest for my body.

Thanks to Emily, I’ve never been healthier or more disciplined in my life. My speed has improved dramatically—what used to be an “easy” pace of 10:30-minute miles has now become a comfortable 9:30. I’m so grateful for everything she does!”

“I have been working with Emily for two months and have already seen such an improvement in both my fitness and my running.  I have a reoccurring injury that tends to flare up when I train.  The workouts in Emily’s app have helped strengthen my legs to the point that I haven’t had a flare up in months. I can’t thank her enough for helping me get back into running!”

“3 years postpartum, I decided to take the leap and run a 1/2 marathon: to prove to myself that I can do hard things. Soon after signing up for my 1/2 marathon race, I found Emily.

I have had the pleasure of working with Emily for several months. In that time, I’ve come to know her as a committed, knowledgeable, and attentive coach. Being a novice runner, I truly was interested in finding the ‘joy’ in running.

Emily has been beyond accommodating and understanding of my experience level. She changed up the routine often to make it fun, yet challenging. Having one-on-one meetings with Emily was extremely beneficial because I truly felt her joy when we spoke and it rubbed off on me and my own training path.”

“I’ve been working with Coach Em as I’m training for my second half marathon and can’t speak highly enough of the KnightFit training program and Em as a coach. Two things that have set KnightFit apart for me are:

My name is Catalina, and I recently embarked on the Knight Fit Half Marathon program, a comprehensive 14-week training plan. I am currently ending week 4, and the experience has been phenomenal. Although I haven’t strictly followed the program’s timing, due to work and related routine adjustments, the good thing about it is that it is flexible that was — Emily resets the weeks in case you are behind and moves everything as requested.

The program is very flexible in that sense. I’ve been progressing at my own pace and still seeing remarkable results in both my physical condition and endurance.

Prior to this program, I had barely incorporated any strength training into my running regimen. Now, I’ve noticed a significant reduction in muscle pain and soreness, which has been a game-changer for my overall running experience. The structured strength sessions included in the Knight Fit program are incredibly beneficial, highlighting their importance for building endurance, improving speed, and preventing injuries.

I wholeheartedly recommend the Knight Fit Half Marathon program to both novice and experienced runners. The integration of strength training is crucial for enhancing performance and maintaining long-term running health.

“Emily’s dedication and expertise in her work have truly made a significant impact on my running
and health in general. She made me truly realize that food isn’t the enemy. It is what fuels our
bodies. Her guidance and support have had such an incredible impact on me. She puts so much
effort into me and the rest of her clients and without her help, encouragement, knowledge, and
personal running/lifting plans, I would not see the improvements I am seeing today. I know by
the end of the years I will hit a 5 minute mile! And that is thanks to her! I cannot thank her
enough nor can I wait for my future in running. She made me believe I can achieve anything I
want and dream of. If you are searching for more than just a running coach, you will find it with
Em!”