Join the W&F Crew!

The W&F Crew doors are open! We are so happy you're here!

By joining the W&F Website Member Crew you will obtain exclusive access to the following...


Uploaded Every Thursday

  • Nutrient-dense meals (yet me, my husband eats these meals too!) 

  • Simple meals that will help you learn to cook!

  • Breakfast, lunch, and dinner plans for Monday-Saturday

  • Weekly grocery list

  • All the recipes you need

  • Pantry Staples grocery list


New Workout Every Thursday

  • Video demonstrations of each exercise + downloadable file to take to the gym (or living room ;)) with you!

  • Workouts will vary from HIIT (high-intensity interval training), low impact, lifting, to cardio!

  • Some workouts require equipment, while others will involve no equipment. 

  • *I recommend you invest in resistant loops + core sliders. Click here to buy the ones I recommend.


Just For You!

  • By joining this community, you will get the perk of being my first priority! Wellness question? Ask away! Wanting me to add some vegetarian meals (or other dietary restrictions)? Simply request it! 

  • You will also be able to share your health goals, and ask this community to hold you accountable! We are here for you, & will encourage you to live a balanced, joy-filled life!

All of this content will be featured right here, on the W&F member website. After enrolling in the W&F Crew, you will be prompted to create an account to access the material. Once your account is created, you will need to purchase the plan. All material will be exclusive for you, a member of the W&F Crew.

So what are you waiting for? Let's make healthy living simple!


meal plan subscription

"I love cooking and reading new recipe books, Bon Appetite and Cooks Illustrated magazines but day to day meal planning is not my favorite thing to do. Emily’s Waves and Free meal plan brings delicious variety to our table and takes away the weekly grind of planning. Having everything from recipes to grocery list in one place is great. Knowing the meals are healthy for our family is a wonderful bonus!"

2020 by WAVES & FREE, LLC.