Malik Emmett

Mr. & Mrs. Emmett. 📸: @jandy.photography

Hi, my name is Malik and I’m your coach. I want to see you win and help become the strongest version of yourself- whether that’s physically, mentally, emotionally, or relationally. I care deeply about you as a person along with your overall health and fitness. The reps, sets, and exercises matter but you matter more. It’s my job to challenge you and push you to be the version of yourself that we both know is possible. You’re stronger than you think and you’re capable of more. I’ve helped a lot of people see that and I’m confident that I can prove it to you too! I know that you get busy with work and family which can make things complicated sometimes but I also know that nothing changes if nothing changes. It’s hard to prioritize your health but it’s also hard to feel stuck, drained, and like a stranger in your own body. Choose your hard. If I’m not the coach for you, that’s okay. I’m not for everyone and I’m very comfortable acknowledging that. Regardless, my goal is to help however I can. I don’t care if it’s as your coach online, in person, as a hype man, or even just as a resource on this app. I just want to see you win and see you get strong. #rva #richmondva #rvapersonaltrainer #rvafitness #personaltrainer #groupfitness #aboutme #trainforlife

First Hyrox ✅ I wanted a challenge and that’s exactly what I got. Grateful for the opportunity to prove to myself that I can do hard things. Big shout out to anybody that cheered me on along the way- it definitely kept me going when things got tough. My goal was sub 1:35:00 and I accomplished it. Proud of myself but there’s much more work to do to before my next one 😉

Strength is a critical part of a dancers foundation🏋️ Our next Stage Ready Professional Development Workshop is all about the workout. In this 2-hour session, led by certified fitness training @_chiefmalik , dancers will receive hands on guidance and learn targeted exercises that support dance performance, improve stability, increase strength, and engage overall body control. Understanding how strength training applies to dance not only improves power and precision, but also plays a vital role kn injury prevention and long term career longevity. 🗓️ MARCH 21st 9a-11a 📍 CLUB NOEX - 5718 Patterson Ave 💲 20/ person 🎟️ link in bio to register!

No edits. No long caption necessary. YES YOU CAN. Stop telling yourself why you can’t and go make it happen.

My wife and I did a social media fast for the majority of January and it was probably the best way to start the year. Originally the plan was just to survive the original 21 days that we set out to complete with our church. Neither one of us could remember the last time that we were disconnected so we knew we had to do it. To be honest, I was kinda nervous, weird to think about right? Here’s what I learned: I was nervous because I felt like I’d be missing out on things but the opposite was true. I was a lot more present as a husband and a dad so I got to enjoy some really great moments with my little family. I was worried about not being connected but I was able to connect with more people and the conversations that I had felt so much more genuine and meaningful. I was worried that not being active on social media would be “bad for business” but I think not being on social media helped me come up with some of my best business ideas so far. Most importantly, I was able to take a step back from the comparison trap that we all fall into and appreciate the life that I’ve been blessed with. I got to take some time and just be content. For once, it was a relief to not be in the pursuit of “more”- getting more, being more, and doing more. What started off being a lot tougher than expected ended up being more rewarding than I could’ve imagined. 10/10 would recommend if you haven’t taken some time away in a while. It’s a great way to really lock in. It’s how we are going to be starting our years from here on out. Cheers to a stronger year 🫡

I’m starting the year off with a 21 day social media fast. I’m excited because I can’t remember the last time that I’ve truly disconnected. The show doesn’t stop just because you don’t see it. If you need me for anything related to fitness or training- Call me, beep me if you wanna reach me or whatever Kim Possible said. 📧: [email protected]

2025 was a whirlwind. A chaotic but beautiful whirlwind.

Trying to get in the habit of making more consistent post here. Here’s a random collection of recent happy moments in my camera roll. I don’t have a witty caption or anything. Just out here doing the thing, ya know? I am taking preorders for merch though. There’s a link in my bio for the order form. First round of orders close on 12/1.

To know Sadie is to truly love her. She has such a genuinely kind heart and this infectious smile that lights up every room that she walks in. From the moment that I met her, I knew that my life was going to be better with her in it. Talk about an understatement 😮‍💨 Happy birthday, my love @_sadieeeee . You deserve to be celebrated today and every day ❤️

In our current training block at @clubnoexrva , one of our focal points has been unilateral strength. I’m here to tell you, if you aren’t adding unilateral strength into your workouts then you’re missing out big time. It helps fix imbalances, builds stability, improves core control, and boosts athletic performance making it some of the most functional training that you can do. Here’s what Week 4 of our unilateral strength day looked like: -DB HIGH BOX STEP UPS 3x6 each side -LANDMINE HALF KNEELING SINGLE ARM PRESS 3x6 each side -WEIGHTED SINGLE LEG BOX SQUATS 4x5 each side -HEROBOARD SINGLE LEG ECCENTRIC HAMSTRING CURLS 4x5 each side -DB SINGLE ARM BENCH PRESS 4x5 each side -LANDMINE SINGLE ARM BENT OVER ROW 4x5 each -LANDMINE 180s 3x6 each -KB SPLIT STANCE WOODCHOPS 3x8 each side. Try it out and let me know what you think. I’ll warn you, it is a humbling one 😮‍💨 #TrainForLife #FunctionalStrength #rvafitness #rvatrainer #rva #richmondpersonaltrainer #richmondva #lululemonambassador

Fridays are AMRAP days at the gym and this Full Body AMRAP workout is exactly what you didn’t know that you needed with strength AND conditioning. The best part? It only takes 36 minutes (not including the warm up, but please warm up). Save this reel so you can try it later! When you do, let me know what you think! Round 1 x 6 minutes: 10 Plate Snatches 20 Plate Jumps Round 2 x 6 minutes: 12 Band Pull Aparts 20 Banded Hammer Curls Round 3 x 6 minutes: 6 Inchworms (option to add push ups like I did) 10 DB Goblet Squats Round 4 x 6 minutes: 12 KB Swings 8 Burpees Round 5 x 6 minutes: 100m run 100 jump squats Also, shameless plug for the @lululemon fit today. Of course I’m usually wearing lululemon anyway but today was literally all the way down to the shoes so we have to take a second and appreciate it. Shirt: EasySet Training Sleeveless Shirt Shorts: Mile Maker Run Crew Ripstop Lined Shorts Socks: Power Stride Crew Socks Shoes: BeyondFeel Running Shoes Hope to sweat with you soon 🔥 #lululemonambassador #rvafitness #rvatrainer #rva #fitness #workout #gymmotivation #healthylifestyle