HTF Virtual

Stop Struggling on your Own

Whether you fell off your fitness regimen or need to find structure, this is your time to take action.  You can achieve great results with the convenience and flexibility to train anywhere.  Never miss a session or workout again due to weather or work!  We help busy professionals create long lasting fitness habits.  Technology is the future of fitness.

It is your time to get started!

In these challenging times there is no need to lose momentum or delay your wellness goals. Here at HTF we have worked diligently to bring you the services you’ve come to know and trust all at your fingertips. By combining technology with our services, you will be able to achieve the balance lifestyle you deserve on your terms. I am so proud to bring you our virtual program and be the first to welcome you to our family.



With our HTF app you now will have us in your pocket.  Train where you want, when you want; all with the guidance and expertise of Hit the Floor professionals.  Whether you exercise in your living room, home gym, or prefer to go to the gym; HTF Virtual adapts to you.


Anyone can print a workout online but there is no guarantee it is safe or effective – have peace of mind that your program is customized for you created by highly qualified degreed professionals. Know exactly what to do to make the most of your time whether you are at the gym or at home.


At HTF we strive to help others change habits.  Improving eating and movement habits will result in your ideal body without the pressure of the scale.  Get off the scale and take action with our detailed plan.

Who is HTF Virtual for?

Whether you have been active in the past or are currently active; HTF Virtual will help you:

  • Develop a consistent fitness regimen
  • Improve your exercise form
  • Keep you accountable
  • Live a healthy lifestyle
  • Be more active
  • Improve eating habits

All while working around your current schedule & building a body you love!


“I was wasting so much time at the gym not knowing what to do.  HTF Virtual changed that for me.  I knew exactly what to do and reaped changes within one month.”

~ Beth

Join our HTF Virtual family

This is a private invitation. Submit your application today!


The Real Deal

There is no quick fix, juice, or magic pill that will get you to where you want to go.  Anyone with the discipline to follow directions can do this & build a healthy lifestyle!

Most struggle to reach their goals by following a generic plan, missing an exercise progression, not being consistent, and allowing excuses to get in the way.

At HTF Virtual, we have a simple app with a calendar plan breakdown, video demonstrations, and coach support.  There’s no question what to do & you’ll be so proud of your accomplishments.

Basic Membership
Online fitness program for those that want some accountability but tend to be self motivated
Premium Membership
An online fitness program offering higher levels of accountability and more communication.
Executive Membership
The ultimate online fitness program to help you with both nutrition and fitness while having more time with your coach.

Choose your Package and Membership

  • Package:  Basic, Premium, or Executive
  • Membership: 3 months or 12 months
    Membership fees are billed monthly on the first of the month.  12 month memberships receive a 5% reduction off monthly dues.

*We offer a 100% Money Back Guarantee within the first 14 days if this program is not the right fit for you.


$ 160

Per Month
  • Quarterly Member Newsletter
  • 15min Coaching Calls – 2x/month
  • Workout Plan
  • HTF app


$ 250

Per Month
  • Quarterly Member Newsletter
  • 15min Coaching Calls – 4x/month
  • Workout Plan
  • HTF App
  • Option for Video Chat Coaching Calls
  • Quarterly Video Chat Assessments
  • 30min Video Chat Fitness Training Session – 1x/month


$ 525

Per Month
  • Quarterly Member Newsletter
  • 15min Coaching Calls – 8x/month
  • Workout Plan
  • HTF App
  • Option for Video Chat Coaching Calls
  • Quarterly Video Chat Assessments
  • 30min Video Chat Fitness Training Session – 4x/month
  • Separate No Equipment Workout Plan for Travel
  • Nutritional Guidance/Coaching
  • 2-way Messenger Chat with Coach through HTF App

What You Need to Succeed

HTF Virtual is an online fitness program that will provide all the tools you need to reach your goals while providing convenience and flexibility.

Quarterly Newsletter

Stay up to date on everything HTF Virtual has to offer.  We will provide tips on how to make the most of your membership while also providing content such as delicious recipes, exercise proper form, recovery, and more!

Coaching Calls

Enjoy quality one-on-one time with your coach to discuss your progress while addressing any questions or concerns you may have.  These calls provide accountability and keep you moving in the right direction towards your goals by solving any hurdles.

Workout Plan

Your coach will create a customized monthly workout plan based on your ability, schedule, goals, likes/dislikes, current regimen, and available equipment.  Do you take fitness classes or enjoy running?  We will work around your current regimen so you don’t have to give up things you love and enjoy.  Changes to your program are based on consistency, progress, and your schedule.


Enjoy 24/7 access to your program through our HTF app.  You will access your to-do list, workouts, be able to watch demonstration videos of the exercises, and track your results and workouts.  Executive plan members will also be able to contact their coach through messenger in the app between coaching calls.

Quarterly Assessments

Assessments are tools to see where you started and track your progress.  Without statistics, you have no solid evidence to decide what is working. Assessment results allow us to change your program as needed in order to continue to make progress towards your goals.  We have put together a well rounded assessment procedure that can easily be completed at home. 

Basic members will have access to our assessment protocol which they will be asked to complete on their own and submit their results to their coach.  Premium and Executive plan members will conduct their quarterly assessments with their coach through video chat.  This allows more accurate results.

Fitness Training Sessions

Enjoy one-one-one fitness training with your coach through video chat.  Your coach will lead you through your customized workout walking you through every exercise, demonstrating as necessary, fixing your form, and motivating you every step of the way.  You will feel like they are right beside you.    

Nutritional Guidance

We focus on habit based coaching such as eating more fruits and vegetables and eating less processed foods.  We will teach you how to use your hand as a portion guide to determine macro counts and proper food portions without calorie counting or macro counting which takes excess attention, time, and enjoyment out of eating. 

Unless there are underlying health concerns, we believe an ideal body weight can be achieved by eating all food groups and enjoying treats in moderation.  We will ask you what is holding you back from achieving your goals and facilitate change with one baby step goal at a time.  We may all know ‘what’ to do but ‘how’ we change is the real skill.  Let us help you create life long healthy habits.

100% Money Back Guarantee!

With HTF Virtual, there’s no risk, and you can try this program out! If within 14 days, you are not 100% satisfied and don’t feel like this is the right program for you, we will deactivate the app, and we will give you a full refund.


You'll Need...

You don’t need a ton of equipment to have a challenging, efficient workout.  The more equipment you have, the more creative we can be when designing your workout plans.  Below is what we recommend.

* = required

*Mobile Device

You will need a smartphone, the ability to download our app, and a data plan/strong wi-fi for video chat.

*Electronic Heart Rate Monitor

You will need to accurately track your heart rate during assessments by using a heart rate strap + app or a tracking watch such as Apple Watch, Fitbit, or Garmin.  A heart rate chest strap such as the Polar H10 is more accurate than a wrist watch.

*Chair or Bench

You can choose to purchase a gym bench or use a chair you have.  Just make sure the chair does not have wheels or else you might need a parking break.

*Assessment Supplies

In addition, you will need the following to complete your assessments.

  • Tape Measure
  • Scale
  • Clock or Stop Watch
  • Treadmill (optional)


You will need a variety of dumbbells or an adjustable set. They are one of the most versatile types of equipments you can have to build strength. 

We can substitute resistance bands for dumbbells if necessary.

Exercise Ball

An inflatable ball used in various exercises with a diameter of 35 to 85 centimeters. They are also known as a Swiss ball, Yoga ball, Pilates ball and exercise ball.

The ball size varies based on your height.

  • Under 4 feet 7 inches = 35 centimeters
  • 4’7” to 5’0” = 45cm
  • 5’1” to 5’6” = 55cm
  • 5’7” to 6’2” = 65cm
  • 6’2” and over = 75cm
  • 6’2” and over = 75cm

Foam Roller

Lightweight, cylindrical tube of compressed foam used to increase flexibility, reduce soreness, improve circulation, and to be used for exercise recovery.  They come in all shapes and densities.  

Exercise Mat

Purchase a mat that will provide cushion under your joints and good traction on your floor to prevent slipping.

Fitness Types

Movement is the foundation of any healthy lifestyle.

HTF uses research driven methods to help achieve your goals.  Expect the perfect combination of what you want and what you need.  We want you moving often and moving well.  We believe in functional training while making you stronger, learner, and more flexible.  Whether you have 10 minutes or an hour, you can live a healthy lifestyle using the time you have.  Too much exercise can be just as detrimental as too little so finding the balance for your lifestyle is key.

Fitness After 50

Focus on areas that may include muscle mass and strength, core stability, balance, bone density, and flexibility.

Weight Loss & Metabolic Training

Focus on maximizing your metabolism, enhancing muscle and promoting weight loss.

Strength Training

Focus on building strength using your bodyweight and other equipment.

Cardiovascular Training

Cardio takes many forms such as walking, running, swimming, kickboxing, and more!  It burns calories, trains the heart, and can aid in weight loss with proper nutrition and strength training routine.

Flexibility Training

Through methods such as stretching, foam rolling and yoga, reduce tension in the body while improving mobility and range of motion.

Injury Training

Focus on getting an exercise routine customized if you have a condition or injury that limited you,  safely become more active in hopes of reducing discomfort and reducing the risk of atrophy.


“I have been yo-yo dieting and trying to lose weight for what seems like my whole life.  After several months with HTF, I’m in better shape, happier in my own skin, and have given up on ‘dieting’.  Not only have my eating habits improved, I no longer obsess about everything I put in my mouth.  I look forward to my morning exercise sessions.  They leave me energized and ready to start my day.  Having a coach has kept me accountable. I couldn’t do this on my own.  Thank you, Emily for showing me the way to a simpler, happier, healthier life!

~ Iris

Frequently Asked Questions

Will this help me achieve the body I want?

If you are willing to put in the work, be consistent, and follow the plan – you will achieve results!

Can I do this? Do I have the time? I'm not very tech savvy.

We understand your time is valuable which is why we have designd a plan specifically for you around your life.  Our app is super easy to use even if you aren’t tech savvy.

I don't live in the Chicago area - can I still do this?

Yes! As long as you have access to a smartphone – you can access our app and video chat with us from anywhere.

Do you offer a guarantee?

Yes, we fully believe in our program and offer a 100% Money Back Guarantee.  If within 14 days you are not satisfied with the program, we will deactivate your app and refund your money.

How much space do I need?

We custom design your workouts based on your space, ability, and equipment.  You need to at least be able to roll out an exercise mat.

How often will my workout plan change?

This will be impacted by your consistency and progress.  Like traditional workout plans, your program will change about every three months with tweaks and changes happening each month.  Each one-on-one fitness training session with your Coach will be unique and customized.

What equipment do I need?

You do not need much for an efficient workout.  You will need the necessary supplies to conduct assessments such as a tape measure, scale, electronic heart rate monitor, and chair or bench.  For your personal workouts at a minimum, you will need a variety of dumbbells or resistance bands.  We highly suggest purchasing a variety of dumbbells or changeable set, an exercise ball, an exercise mat, and a foam roller.  If you have additional equipment, we will take that into consideration and will be able to be more creative.

About Emily

Emily is a fitness and wellness expert.  She holds a bachelor’s degree in Health and Human Physiology and a bachelor’s degree in Dance from the University of Iowa. Having a physically active life as a dancer and battling an eating disorder most of her life, she understands the value of health while finding balance.  Her success comes from her genuine passion for helping others while teaching a simple method to living a healthy lifestyle without excessive restriction, fad diets, or obsessive exercise.  She focuses on safety, quality, and enjoyment with her clients.

Her career has led her to teach and present at several Fortune 500 companies, teach several times internationally, become a nationally recognized Master Trainer, be filmed in a R.I.P.P.E.D. fitness video, and even be featured in Voyage Chicago Magazine.

Today, Emily is the proud sole owner of Hit the Floor for over 6 years.  Amongst the COVID-19 pandemic that has caused a complete shutdown, she has found a solution in order to continue to help others and change lives.  She is ready to help you exactly where you are – at home, at the park, or even at a gym (when they open again) all through your virtual device.

Whether you are a busy working professional, mother, or self employed professional, Emily can help you find your healthy balanced lifestyle.

Let’s do it!

HTF Virtual has limited enrollment!  Don’t delay!