Tomorrow marks the beginning of the official Body By Emilee 12 Weeks to Summer Incentive Program! Let me know if you want to get in on the fun! (-: I am running a 12 week incentive program with my clients to get them looking and feeling absolutely amazing for summer! I am working with them to set a big 12 week goal along with smaller one month and two month goals to help them achieve the biggie by Memorial Day! Of course, there are prizes along the way! For each goal achieved, I am giving out some fun, fitness gear! I am so excited to kick off the program and get everyone working for that incredibly hot summer physique! It is not too late to get in on the action! Let me know if you are interested! It is going to be awesome!!! (-:

BOOT CAMP and BRUNCH

BOOT CAMP AND BRUNCH...hmmmmm...sound like a good idea? I think so! (-:

Integrating fitness and good nutrition into your social life makes getting fit and eating healthy SO much easier! Taking away from time with friends and family to go workout on the weekends is not always easy and it can be hard to get motivated to go to the gym. Plan a workout "date" and not only will you end up working out harder (a little healthy competition always turns up the intensity), but you will also get to spend that time with your friends or significant other. BE creative and come up with fun ideas for the workout and a YUM post workout meal like the Baked Carrot Cake Oatmeal I posted below. It is a great way to get those weekend workouts in and try some fabulous healthy food together! Let's GET IT!!! Have FUN!!! (-:

TAILGATING SURVIVAL GUIDE: How To Tailgate and Still Fit Into Your Jeans

Tailgating doesn't have to be a nutritional disaster. Here are some tips for having fun at your pre-game parties, without overdoing it.

1. MAKE SURE YOU DON'T SHOW UP TOO HUNGRY

It is easier to make healthy food choices if you aren't starving. Try to eat a snack before you head out the door. Maybe an apple with peanut butter, cottage cheese with fruit, or hummus with veggies.

2. PUT YOUR FOOD ON A PLATE

It is easier to track portions when you aren't eating out of packages or standing around just grabbing handfuls of food.

3. SURVEY THE SCENE AND PLAN YOUR STRATEGY

See what your healthiest choices are going to be as well as the "worth it" splurge foods. Plan what you are going to eat before you start mindlessly munching.

4. DIVIDE YOUR PLATE

Aim for 1/2 of your plate to be fruits and vegetables, 1/4 whole grain and 1/4 lean protein.

5. GO FOR THE HEALTHIEST OF THE CHOICES

Turkey Brats over Pork Brats

It’s a difference of 450 calories and 37 grams of fat for the pork, versus 160 calories and 9 grams of fat for the turkey. Still boil in beer and soak in mustard and they’re really quite tasty.

Grilled Chicken Sandwiches over Burgers

A 6 oz. angus beef patty yields 500 calories and 43 grams of fat, whereas a 6 oz. grilled chicken breast yields 281 calories and 6 grams of fat.

Salsa over Cheese Dip

Just two tablespoons of cheese dip has 40 calories and 2.5 grams of fat. Hearty salsas offer about 10-15 calories and zero fat per two tablespoons. Also consider guacamole or hummus.

Whole Grain Buns over White Buns

You want to limit white, processed foods anywhere you can, so start with swapping your burger and hot dog buns. You'll be adding some essential fiber, vitamins and minerals that get stripped in the processing of white breads.

6. TAKE INITIATIVE

Instead of relying on others to supply healthy foods, volunteer to bring veggies and dip or chopped fruit. These will give you healthy choices and you won't be stuck with high calorie side dishes, creamy salads and chips.

7. BE SMART

If high calorie dips look good, take a small portion and use veggies to dip rather than high calorie chips.

8. WATCH WHAT YOU DRINK

Sodas and alcohol and can add up fast. Have one drink then alternate with BIG glasses of water.

9. FRUITS AND VEGGIES ANYONE?

Throw bell peppers, corn on the cob, onions, asparagus, and zucchini on the grill and serve with your entree. Make fruit kabobs by alternating grapes, strawberries, melon, and kiwi on skewers. Grilled pineapple complements grilled chicken well, and grilled peaches with honey makes an awesome dessert.

10. HAVE FUN!

You will feel better the next day if you watch your portions and don't over eat and/or over drink. Hopefully these tips will allow you to enjoy the day and still keep your nutrition on track! Have fun and still fit into your jeans! (-;

WHATCHA SNACKING ON?

I have been asked for healthy snack ideas a few times this week, so I thought I would post some stuff for you all to try. In order to keep your nutrition on track, it is essential to make sure you always have healthy snacks at work, home or with you. Here are some of my favorites! I know you have great ideas as well, so please share your favorites and post what you have been munching on latetly! (-:

• Shredded apple with cinnamon and 1 Tablespoon almond butter
• Hummus with carrot sticks, snap peas or sliced red/yellow/orange peppers
• Guacamole with carrot sticks, snap peas or sliced red/yellow/orange peppers

• Greek yogurt mixed with berries, and walnuts or almonds

• Hard boiled eggs

• Avocado slices wrapped in deli turkey breast

• A piece of whole grain toast with almond butter and berries

• Fresh diced pineapple with shredded coconut and pecans
• Bowl of blueberries mixed with raw almonds
• Cottage cheese with cinnamon, apple slices, and walnuts
• Shelled edamame

HOW MUCH PROTEIN DO I NEED?

I get asked this question A LOT! Most people are confused about how much protein they should be eating each day. How much is enough? Can you eat too much? How do you figure out how much you need?

There are a few factors to take into account when determining how much protein you should be consuming daily. You need to consider your weight, activity level and whether you are trying to gain muscle, maintain your current physique or lose weight. The recommended amount of protein for a healthy adult is 0.6 grams to 1.5 grams of protein per pound of body weight.

If you are looking to maintain your current weight and physique and are minimally active, 0.6 - 0.8 grams of protein per pound of body weight is suffiecient. If you are an active and athletic female wanting to build muscle and lose fat, you want to consume 1 gram of protein a day per pound of body weight. Males involved in vigorous exercise programs looking to build muscle are going to need to consume 1-1.5 grams of protein per pound of body weight.

Wondering what this looks like?

A 135 pound athletic female participating in active workouts should be consuming 135 grams of protein a day. Here is an example of how she can get there...

BREAKFAST: 3 Egg White Omelette with Turkey, Veggies and Orowheat Double Fiber English Muffin
Egg whites=12 grams
Turkey = 9 grams
English Muffin = 5 grams

SNACK: Greek Yogurt with Berries
Greek Yogurt = 18 grams

LUNCH: Salad with 4 oz. Chicken Breast and Veggies
Chicken Breast = 26 grams

SNACK: PureFit Protein Bar
Protein Bar = 19 grams

WORKOUT RECOVERY: Protein Shake with Fresh Fruit
Protein Shake = 20 grams

DINNER: Grilled Salmon with Veggies
Salmon = 25 grams

DAILY TOTAL = 135 grams

Protein is essential for muscle growth, recovery and repair as well as for fat loss, metabolism regulation and blood cell development. As always, water is an essential part of healthy living and necessary for the digestion of protein. Make sure you are drinking 64 - 96 ounces of