Emily Oberg Workout and Diet
Influencer
Emily Oberg is from Calgary, Canada. In 2013, she moved to New York City to work at a fashion magazine. Oberg’s Sporty & Rich idea started out as an Instagram mood board, and quickly grew into an entire brand that now includes clothes, shoes, and accessories, as well as beauty, wellness, and a day spa. In 2023, she released the Sporty & Rich Wellness Book. Oberg has collaborated with brands like Adidas and Lacoste Although she is based in LA and Paris, her Sporty & Rich flagship store is located in NYC. She has hundreds of thousands of followers on social media. Oberg is 5 feet, 5 inches tall and weighs about 125 lbs.
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Emily Oberg’s Diet
Diet Summary
Oberg takes a balanced approach to eating. She loves to cook and bake. But she feels the negative effects if she goes too far in either direction, either overdoing the desserts or trying to be too strict in dieting. So she focuses on whole natural foods like fish, veg, fruit and organic meat and only treats herself occasionally. She plans her dinners a week in advance so she knows what to buy at the store and doesn’t get caught in the pasta trap which may be quick and easy but is low on nutrition. She drinks plenty of water, including 1 liter first thing in the morning.
Estimated Macros
Medium Fat
Medium-High Carb
Medium Protein
Diet Details
80/20 Rule
Oberg is all about balance. She makes an effort to eat clean 80% of the time, and doesn’t feel guilty about indulging the other 20%. Breakfast is usually fruit. Lunch might be a protein smoothie and dinner is some kind of meat with plenty of veg and rice or a gluten-free wrap.
Plan It Out
Oberg plans her meals a week ahead, which saves time and brain space, and lowers the risk of overeating or making unhealthy choices.
No Diets
Oberg says that dieting is stressful and unhealthy, and makes her feel bad, both deprived and irritable. Her version of a diet is to cut out gluten, dairy, and processed foods.
Meat in Moderation
Oberg says a vegetarian diet may work for some, but she feels her best when she eats some animal protein. She eats fish on the regular, chicken 2-3 times a week, and red meat once a week or less. She makes sure all of her meats are of the highest quality.
Reformed Sugar Addict
Oberg says she has always loved sugar, but she has learned sugar is not her friend. When a craving hits, she eats fruit and dark chocolate.
What to Eat
- Whole foods
- Natural foods
- Fresh fruit
- Peanut butter
- Oatmeal
- Bone broth
- Veggies
- Hormone-free, organic poultry
- Grass-fed beef
- Fish
- Nuts
- Smoothies
- Rice
- Dark chocolate
- Water
What to Avoid
- Processed foods
- Refined sugar
- Junk food
- Fast food
- Empty-calorie foods
- Chemicals
- Gluten
- Dairy
Oberg on health & wellness
‘Wellness is my #1 passion.’
Oberg on her health
‘If you know me then you know that I’m obsessed with becoming the healthiest, best version of myself and encouraging others to do the same.’
Oberg on healthy eating
‘Being healthy isn’t just for the privileged.’
Oberg on cooking
‘Cooking has always been a favorite hobby of mine.’
Oberg on dark chocolate
‘It’s…satisfying and you don’t feel guilty or sick after!’
Emily Oberg’s Workout Routine
Workout Routine
Hit It Hard
Before the pandemic, Oberg used to do a lot of strenuous exercise, 4-6 days a week of boxing, cardio, weight training, etc.
Take It Easy
During the pandemic, Oberg switched to gentler exercise, like hiking and yoga, and never looked back.
Pilates Power
Pilates is another one of Oberg’s favorite exercises, both because she likes the way it makes her look and because it is gentler on her body.
Recovery Matters
Oberg says everyone should listen to their body. If you need an extra recovery day, take it.
Exercise Style
An Emily Oberg Routine According to her blog
- Stretching: daily
- Tennis: 2x/week
- Yoga
- Pilates Reformer
- Hiking
- Walking
- Swimming
- Bodyweight work
Oberg on exercise
‘There IS such a thing as working out too much and too hard.’
Oberg on her preferred form of exercise
‘I focus on yoga, Pilates, stretching, hiking and some resistance training using only my body weight.’
Oberg on hard training
‘I respect and appreciate people who train like athletes.’
Oberg on self-care
‘Be nice and gentle to your body, it’s the only one you have.’
Emily Oberg’s Supplements
CoQ10
While Oberg rotates her supplements, some don’t change, including Coenzyme Q10 which supports the heart and immune system.
Fish Oil
Rich in antioxidant omega-3s, fish oil also makes Oberg’s daily supplementation list. Fish oil supports brain, heart, and overall health, including helping to regulate blood sugar levels.
Vitamin B Complex
Oberg has hyperthyroidism, and so she supplements with a B-complex vitamin.
Multivitamin
Oberg also takes a daily multivitamin to fill in any nutritional gaps.
Vitamin D + K
Oberg takes vitamins D & K on the regular, also to support her thyroid. These vitamins are also good for strong bones and muscles.
Selenium
Also on Oberg’s thyroid support list is selenium, an antioxidant that may reduce the risk of cancer and promotes mental acuity.
Glutamine
Oberg takes glutamine for digestion, immunity, and to speed muscle recovery.
Probiotics
Oberg takes a probiotic to promote healthy digestion, and it also helps reduce anxiety.
Eye Armor
Spending so much time online, Oberg noticed her vision was deteriorating, so she added in Eye Armor with lutein, zeaxanthin and astaxanthin to combat blue light and improve night vision.
NAD
Oberg also takes NAD for its many anti-aging effects, including mental and metabolic.
Chlorophyll
Oberg takes chlorophyll to detoxify and promote healing, although she says it tastes horrible.
Magnesium
Oberg takes magnesium to promote quality sleep. She can tell when she doesn’t take it.
Emily Oberg’s Lifestyle
Sleep Matters
Oberg aims to get as much sleep as she can. Jetting between LA & Paris is hard, and she will nap if needed.
Natural Botox
Oberg’s beauty spa offers lymphatic massage which she says gives results like a facelift.
DIY Beauty
For Oberg, less is more when it comes to skincare. She uses very few products, and her blog offers tips for self-care, including recipes for homemade face masks.
Thanks, Mom
Oberg says her mom is one of her role models, as she raised 3 kids on her own. Her mother currently owns a shop in Maui, Hawaii.
From Mood to Millions
DescriptionOberg’s brand grew out of a mood board. She invested just $5,000 to begin in 2019, and within 3 years was making over $30M annually, with a target to hit $100M per year by 2026.
International Fame
Sporty & Rich has had incredible success overseas, with more than 80% of its sales taking place internationally.
More Than a Brand
Oberg says she is trying to create something much bigger than a clothing line, namely, an entire lifestyle.
Ignore the H8ers
Oberg has been canceled at least 3 times. She says she ignores the hate and stays true to herself.
Oberg on some of her travel tips
‘Avoiding any junk foods [and] drinking more water than usual is also important while traveling.’
Oberg on lymphatic massage
‘[It’s] a really special facial that’s like a natural Botox facelift.’
Oberg on her mom
‘She has always been a hard worker and very independent. I get that from her.’
Oberg on drive
‘If you’re not aspiring to anything, then what’s the point?’
Oberg on passion
‘What you do is not important. It’s why you do it.’
Oberg on reading social media comments
‘A waste of time.’
Oberg on some of her online remarks
‘I’m sorry if I was insensitive or blind to issues I know nothing about.’
Oberg on the Rich & Sporty ethos
‘I’m just, like, creating my own world.’
Recommended Products
Sporty & Rich Merch
Cetaphil Cleanser
Neutrogena Hydroboost Gel Moisturizer
Costa Brazil Face Oil
Gua Sha
Skinceuticals Retinol
Paula’s Choice BHA Liquid Exfoliant
