About Emma

Sleep is the Foundation

Sleep is the foundation of everything - your energy, your hormones, your weight, your mood. Without it, the healthiest meal plan or workout won’t work unless the groundwork is solid.

I’m Emma, a certified sleep and behavior coach. I help women reset their sleep, reclaim their energy, and create habits that last. My coaching is rooted in the Big 3: sleep, nutrition, and movement - but I lead with sleep, because once that’s in place, everything else falls into alignment.

My Story

I’ve lived this work myself. Last year, while recovering from knee surgery, traveling internationally, and living nomadically in 20 different cities, I still averaged 8 hours of sleep per night. Not because life was easy, but because I know how to design habits and environments that support deep rest, even when circumstances aren’t ideal.

How I Coach

I’m Emma Caird, certified personal trainer, PN1 certified nutritionist, TRX Functional Training instructor, TRX RIP Trainer, and former Division II collegiate athlete.

With over a decade of teaching experience - both personal training and group fitness - I respect what our mind and body can accomplish when trained as one. My style is supportive, science-based, and practical. I won’t hand you a cookie-cutter plan. Instead, we’ll work together to uncover the behaviors keeping you stuck and build simple, sustainable rhythms that restore your body and mind.

Too many women believe exhaustion is “normal” or just part of aging. It’s not. When you sleep well, everything changes: your energy, your health, your confidence, your life.

My mission is to guide women toward lasting health by focusing on the foundation - sleep - and transforming daily behaviors into lifelong habits

Beyond Coaching

When I’m not working with clients, you’ll probably find me:

  • Exploring new trails and national parks with my partner Sean

  • Traveling (I’ve lived in over 20 cities in the past year)

  • Hosting FULLCIRCLE, my community wellness club built around connection, breath, and playful movement

  • Practicing meditation and breathwork

  • Laughing over card games with friends or planning our next adventure

These things keep me grounded, joyful, and connected - the same things I want for you when your sleep and energy are restored.

Ready to reclaim your energy?

You don’t have to keep pushing through exhaustion or guessing at what will finally work. With the right coaching, sleep becomes your foundation - and from there, everything changes.

Let’s work together and take the first step toward waking up rested, energized, and confident again.

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What I Believe

True change starts with sleep and the daily habits that shape your energy, mindset, and health.

I believe:

  • You are capable of more than exhaustion and “just getting by.”

  • You already have what you need - it’s about building rhythms that let it shine.

  • Every decision you make can be rooted in abundance, alignment, and self-trust.

  • When you honor sleep and energy first, everything else - movement, nutrition, confidence - falls into place.

You don’t need another diet or quick fix. You need sustainable rhythms that bring out the most powerful, energized version of you.

I cannot wait to walk alongside you in that transformation.

Xx,
Emma

Follow my journey

View fullsize We’re celebrating one month in Bend! Last week we watched the moon rise over Broken Top from our campsite & today we hiked to the peak ... the Three Sisters even decided to make an appearance! . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ One month in & we’re alr
View fullsize When we have breath, we have possibility . Breathing exercises help stimulate the mind-body connection & reduce stress. Simply close your eyes, inhale to acknowledge your creativity & exhale to celebrate all of your unique possibilities. . C
View fullsize When a world that is in one big hurry to nowhere...I’ll be here. Playing. Exploring. Dreaming. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ South Sister Summit! She’s the 3rd tallest in Oregon, sitting at 10,358’. We spent the weekend camping up at Morraine Lake wit
View fullsize *morning affirmation* ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I see your light. I see your beauty. I see your brilliance. I see your peace. I see your glow. I see everything you are & everything you’re becoming. Bottom line I SEE YOU. . The most powerful words in the
View fullsize My athletic training looks different than it did 1yr ago, even 5yrs ago. My starting line - the game - looks different than it did back when. But I’m alright with different. . My new why is grounded in my sport of life. I want to continue to b
View fullsize Today marks a change in seasons, a chance to start new & a moment in history to change the trajectory of our country. Make your VOICE heard. Make your VOICE count. Lean in & support your neighbors make it possible to vote in this election. As
View fullsize Tasted the deep blue of one of Oregon’s Seven Wonders...SWEET AS💙 . . . . #oregonssevenwonders #craterlakenationalpark #mtscottclimb #travelfreely #remotelifestyle #nationalparksinyourbackyard #remotecoach #fitnessanywhere #thisiswhatitrainfo
View fullsize Affirmations are proven methods of self improvement because of their ability to rewire our brains & the way we communicate to ourselves. Much like exercise, they raise the level of feel-good hormones & push our brains to form new clusters of
View fullsize Some may say I’m just daydreaming in sunflower fields but this dream of mine stemmed out of kitchen conversations, visualized on flights across the country & drawn out on white board vision sessions for YEARS. . I embodied space for 2020 &

What People Are Saying

“I’ve taken MANY of Emma’s spin and TRX classes and I cannot say enough good things about her energy, smile, attitude that are infectious! She’s a great trainer and I highly recommend taking any of her fitness courses. She will not only be sure to give you a great sweat while pushing you, but she’ll be sure you have great form throughout your whole workout.”

— Cassandra N

“At 63, my energy and recovery matter just as much as my fitness. Working with Emma has helped me create healthier sleep habits, daily routines, and movement that actually fits my life. Her coaching style is supportive and practical — she knows how to adjust things so I can stay consistent, feel strong, and keep enjoying the activities I love, like golf.”

— George C

“Emma is pure joy! So motivating and inspiring. She makes you feel like you are a somebody each time you walk into the room and she always has a smile on her face. She is there for you if you need the extra help and will guide you throughout each step of class. She is the best!”

— Gabby M

Featured

“Emma has a positive and vibrant personality that flows through her attitude about training and into your own. Her passion for fitness is evident through her practice. You’ll never feel alone with Emma’s pearly whites shining back at you :)” -Adam B

“In the almost 5 years of knowing and working with Emma, she has always shown to be incredibly invested in her clients and team. Her caring and infectious smile makes everyone feel welcome, comfortable and excited for the smart and well thought out workout she is about to deliver!” - Cristina D

“I love Emma's Roll & Release class! After a week of workouts & activity, it's important to pay attention to all the muscles & ligaments that support us. Emma helps me focus on releasing stress & strain, getting me ready for a whole new week of activity and fitness.” -Michele M

Emma is a fantastic coach, motivator & overall wellness role-model! Her classes always felt inclusive & her training style is adaptable to a wide range of goals whether that be increased fitness & agility, muscle gain/tone or weight loss. The instruction in her classes was tailored to all fitness levels offering something intense & challenging for long-time clients yet always offering modifications. She also understands the holistic importance of nutrition, hydration & recovery! I definitely recommend her fantastic myofascial Roll & Release instruction! My favorite aspect of Emma’s training though is her contagious positivity and attitude! I always felt motivated to push myself & strive for my best. I would definitely recommend Emma as a wellness coach & trainer! - Alexa S

“Emma’s value as a trainer lies in her ability to be effective across a diverse spectrum of fitness class formats. She easily transitions from displaying the electric energy necessary for teaching heart-pounding, fast-paced cardio HIIT classes to the more intentional, form-focused style needed in strength based and TRX classes.” — Jessica D

“Fitness classes with Emma are more than just physical fitness. Don’t get me wrong - the physical results have exceeded my expectations, but there is more. Her classes help you become a more fit human. Emma’s classes are challenging, but they are not about gritting your teeth to push out a few more painful reps. She has mastered the art of making overcoming our obstacles fun. Emma’s teaching strengthens you physically and mentally while infusing you with a mindset of treating the challenges in front of you with a joyful, even playful, determination. This mindset helps you reach new goals in the class and in life.” -Jim V

“Emma’s classes push me in the best way possible. She always shows up with a positive upbeat attitude and pushes you to do more than you thought you could. She is my favorite coach to start or end the day with!” -Kara S

“There is no doubt Emma’s passion for health and wellness is contagious. But it’s her attention to detail, whether it be improving clients form, explaining the why’s behind nutrition, or focus on personalized incremental improvements, that makes working with her invaluable..” — Ana B

“Emma has a one of a kind energy & drive that makes her an amazing fitness coach and an inspiration in the fitness & wellness world. She brings so much to the table & is great at making everyone feel so individually special & unique in their wellness journey. Emma is an absolute ray of sunshine & works well with everyone. She also lives out and exemplifies wellness in her everyday life.” — Molly M

“Emma was my favorite trainer when I lived in Milwaukee! Her high energy kept me inspired and motivated throughout all my workouts. She’s an EXCELLENT trainer and I miss working out with her.” - Lauryn H

“I’ve had the pleasure of training with Emma in both spin and TRX classes! Emma is by far the most vibrant trainer I’ve ever had the pleasure of sweating with. She’s motivating, energetic and FUN! Her playlists are kick ass too.” - Ursula A

“Emma’s positive energy always motivates me to push harder than I think I can.” - Erica D

“Emma’s classes are fun and challenging. She always has a smile on her face and infectious energy. Her classes have helped me become a stronger athlete.” - Rachel M

“Emma's classes make you feel like you can do anything in life, she is very inspiring to me!” - Morgan M

“Unmatched energy & program style. Emma worked with me on honing in on agility & quickness in my training. As a former collegiate athlete myself, I found Emma’s programming and training to be essential to stay physically & mentally strong.” - Sean G

“Emma instills the confidence that I could push myself to achieve more than I ever thought I could; a confidence that continues with me even outside of the gym” - Lindsey H

I absolutely love training with Emma! She pushes me to be better and her determination is contagious. Every class and session I’ve taken with her, leaves me feeling inspired and walking out as a better version of myself. - Elizabeth W

“Emma is constantly mixing it up, challenging me. She expects you to do your best. You come in, give it your all, and she reciprocate that energy. Always the brightest most welcoming smile, followed by a killer class full of energy and sure to hurt SO good (in all the tiny muscles you never new you had!) the next day.” - Angie C

Practice with Emma

Motivation comes from within — and I’m here to help you find it.