BODY BY EMILEE

BOOT CAMP and BRUNCH

2012-01-29T09:00:00.000-08:00

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!!! (-:

2011-09-08T12:50:00.000-07:00

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?

2011-09-01T07:34:00.000-07:00

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

2011-08-30T10:38:00.001-07:00

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

BE STRONG!!!

2011-08-23T09:55:00.000-07:00

SKINNY VS. STRONG

Do you want to be skinny or do you want to be STRONG? Being STRONG isn't a fad, being STRONG is a way of life. You can be skinny for a little while, being STRONG is forever. STRONG is sexy, empowered and energized. Let's get it guys! BE STRONG!!!

2011-08-23T09:52:00.000-07:00

I know it is Monday morning all...but, we are going to get DEEP! (-; I love the article below and what Oprah has to say about "real power". Anyone can appear powerful and often we credit false outward characteristics and status as power. Real power, true power comes from within. I always tell my clients "don't underestimate your super powers"...your real power! We all have incredible power within..."When your life is on course with it's purpose, you are your most powerful." Find the power within you and you will be unstoppable...get out there and use those "super powers"! It's there...you've got it inside! Find it and you will be your best, most powerful self!!! I love it!!! (-:

http://www.oprah.com/spirit/What-Oprah-Knows-for-Sure-About-Real-Power

2011-08-18T21:08:00.001-07:00

PUSH THROUGH YOUR PLATEAU WITH INTERVAL TRAINING

Whether you have hit a plateau in your weight loss, are bored of your cardio routine, are wanting to increase your endurance and speed or are just wanting to burn some fat and get lean...interval training can make it happen! Try these interval routines and let me know how it goes! Your treadmill workout will be anything but boring! HAVE FUN!!!

Getting Started

Before beginning any of the intervals below, warm up for 5 minutes with a slow jog or quick paced walk to get your blood flowing. When you are moving at your active recovery pace, always keep the incline at 1% or higher to simulate road running, as treadmills are almost always at a slight downhill grade when they are in the ‘neutral’ position of a 0% incline.

Side Shuffle
You are going to start this interval at a lower pace, around 3.5-5.4 on your treadmill speed setting. Walk for 2 minutes. Holding the side rail, turn your body to the side and shuffle your feet in a side stepping motion. Don't grapevine, but get in an athletic position, almost like a high squat as you side shuffle. Continue the side shuffles for 2 minutes. Walk or jog forward for 1 minute and repeat on the other side. Continue for 30-45 minutes.

Hill Walk-Low Run
Begin at a jog for two minutes at a 6.0-6.8 pace. At the end of the two minutes, drop the speed to a brisk walk and raise the incline to 7%. Walk for another two minutes, maintaining a pace that is quick, but does not force you to hang on to the rails as you move. Repeat the intervals, bumping up the incline by 1% each time you hill walk. Continue for 30-45 minutes.

Hill Run
See the above hill walk-low run, but maintain the jogging speed for the entire workout. Raise the incline for only 1 minute and increase by .5% each time rather than a full percent.

Sprint to Jog
Set the treadmill at a relatively easy jogging pace, around 6.5 on the treadmill speed. Jog for 1-2 minutes. Then, raise the speed to 7.0-7.5. This high interval speed should be difficult to complete toward the middle of your workout and/or during each interval. Match the length of the sprint with the recovery (1 minute for each or 2 minutes for each), then recover at 6.5 again. Repeat as many times as desired.

Incline Sprint
Set the treadmill at a relatively easy jogging pace, around 6.5 on the treadmill speed. Jog for 1-2 minutes. Then, raise the speed to 7.0-7.5. You are now going to match the incline to your speed. If you are running at a 7.0 on the treadmill speed, raise the incline to 7.0. Run for 30 seconds on the treadmill then jump your feet to the sides and recover for 30 seconds. Increase you pace and incline 0.5 every 5 minutes until you are at your max. Drop it down to where you started and do it again! Continue for 30-45 minutes.

Incline and Sprint Combo
Set the treadmill at a relatively easy jogging pace, around 6.5 on the treadmill speed and the incline to 1%. Jog for 2 minutes, then, raise the incline to 2%. Every 2 minutes you are going to raise the incline another % until you reach 10 minutes and 5% incline. At 10 minutes, drop it down to a 0% incline and increase your pace to a sprint around 7.5. Sprint for 5 minutes then slow it down and start it again. Continue for 45-60 minutes.

2011-08-18T20:56:00.000-07:00

No matter if you are in the gym, on the court, on a trail, or going up a mountain...kicking ass is awesome! Get out there this weekend and kick some! Run hard, play hard, lift hard...give it your all and kick some ass!!! (-:

2011-08-18T20:55:00.000-07:00

Where your head is at is more important than where your body is at. Pure determination and believing in your strength, endurance and abilities will take you further than you thought possible. "NOTE TO SELF: Don't let your head give out before your legs give out.

2011-08-18T05:48:00.001-07:00

When it comes to achieving fitness and weight loss goals, the "reasons why" you want to get stronger, fitter and to a healthier weight sometimes get lost in the "numbers". Focusing on the number of pounds we need to lose, the number of workouts we need to get in each week and the number of reps we need to complete can become overwhelming, stressful and de-motivating. Focusing on the reasons why you want to lose the pounds, workout hard and get to your goal is much more motivating, inspiring and more likely to get you into the gym than the numbers. Take a minute today and write down the reasons why you want to improve your fitness and get to your goals. Then post your "reasons why" somewhere you will see them everyday. Post them on your bathroom mirror, your fridge, your computer...wherever you need to! Remind yourself why you are working so hard! These constant reminders of "reasons why" will help you stay focused, commited and motivated!

2011-03-16T06:15:00.000-07:00

10 Weeks Until Summer...ARE YOU READY?

If you answered no...what are you waiting for? Summer is going to be here before you know it! This is your chance to start summer looking and feeling fit, healthy and hot! I hope you will use this blog as a support and as a space to share successes and struggles as you start losing this annoying extra pounds and start looking and feeling AMAZING! Let's kick off our first week BIG! Only 10 weeks to go until your sexiest, strongest self ever!

New Nopalina Commercial!

2010-10-21T17:26:00.000-07:00

2010-07-24T14:37:00.000-07:00

The first week of my BOOT CAMP starts next Monday!!!!! I cannot wait! It is going to be AWESOME!!!

I absolutely love pushing people out of their comfort zone and helping them achieve levels

of fitness and endurance they never thought possible!

NUTRITION SEMINARS

2010-04-13T07:24:00.000-07:00

My nutrition seminars start one week from today! I cannot wait! It is going to be an amazing 6 weeks. Nutrition is 70-80% of the equation when it comes to weight and fat loss. If you have ever wanted to take your health and fitness to the next level, these seminars will give you an interactive way to clean up your nutrition and get there!

The series begins April 20th and seminars are going to be held every Tuesday night from 7-7:45 for 6 weeks. It is $150 for all 6 seminars or $30 per seminar for drop-in. See the flyer above for details. Let me know if you have any questions or want to get signed up! It is going to be awesome!

Rave Reviews!

2009-12-07T21:05:00.001-08:00

Check out the recent posts on the Matrix Fitness and Spa Blog:

http://matrixfitnessandspa.com/blog/

I have finally started fitness training with the 2 women blogging about their experience at the Matrix. They are doing amazing! So strong, energetic and fun to work with! It is awesome!

New Commercial for Matrix Fitness and Spa!

2009-11-08T11:21:00.000-08:00

Check it Out!

2009-09-23T19:45:00.000-07:00

Matrix Fitness and Spa is teaming up and training some of the employees of the local news stations! It has been a great experience so far! They have been taking my classes and I met with them this week to create their nutrition plans. They are blogging about their fitness experience on the CBS 4 Denver website as well as the Matrix website:

Matrix Fitness and Spa

They have also included me as a featured personal trainer on the CBS 4 Denver website!

CBS 4 Denver

Super cool stuff going on! These women have been awesome to work with! They are truly dedicated to making the changes they need to in order to get to the fitness level they desire. They LOVED the nutrition plans I created for them...can't wait to start training them!!! Look for blog updates on the Matrix website! It is such a cool way to share the training experience!

JUMP TO IT!

2009-09-15T21:24:00.000-07:00

I know sometimes getting your cardio in each week can be a struggle. If one of your "cardio roadblocks" is boredom, not enough time or travel...I've got the solution! JUMP ROPE!!!

If you are bored with the elliptical, bike or treadmill...grab a jump rope! Mixing it up and trying something new will help you break out of your cardio rut. A great way to break up your workout session is to jump rope for one minute in between your strength sets. By infusing your weight training with blasts of high intensity cardio, you will be able to break through plateaus, burn more fat and GET LEAN!!!

If your time is limited, you should know that jumping rope at 130 revolutions per minute is similar to running at 6 miles per hour or cycling 12 miles per hour. Just 10 minutes of jumping rope is equivalent to a one-mile run. Jumping rope is an awesome way to get an effective cardio workout done in less time! And one of the benefits of jumping rope is that aerobic benefits do not diminish or decline over time the way training in other aerobic activities does.

Finally, if you are away from home, not only does a jump rope fit easily into your suitcase but, you can jump rope anywhere...even a hotel room. It is the perfect cardio solution when you are away from the gym!

So, grab a rope and JUMP TO IT!!!

Shhhhh...7 Dirty Little Secrets

2009-08-24T14:19:00.000-07:00

While not as serious as the 7 deadly sins, there are most likely 7 dirty secrets you have that are keeping you from reaching your fitness goals!

Only you know what these secrets are, be it behavior, habits,

lack of focus and motivation or ???

Like I said, only you know!

You need to figure out what your 7 secrets are and start to eliminate them from your life. You meant to only have 1 cookie, but ended up eating 4. You meant to do 60 minutes of cardio, but left the gym after only 45. You tried to only go out drinking with your friends 1 night this week, but ended up going out 3. The emergency stash of Oreo's hidden in the back of the cupboard, getting to the gym only 3 days a week when you are trying to get in 5, hitting the snooze button instead of hitting the treadmill. All these dirty little secrets you keep are keeping you from getting to your goals. So, be aware and figure out what yours are. Fess up to the little things that are stopping you from reaching your full fitness potential then resolve to eliminate them from your daily life! It will make a HUGE, HUGE, HUGE difference!!!

"The world belongs to the energetic" Ralph Waldo Emerson

2009-06-07T11:56:00.000-07:00

Your mood and mental state can have a major impact and effect on your workouts. I want you to tap into your mood, find that motivation and energy and

the world will belong to you!!!

Here are some tips on how to counter or use

your mood to get an awesome workout in!!!

*If you are feeling stressed...

Exercise is the best stress reliever on the planet! Swimming, running, biking or anything rhythmic will help calm your nerves and after you sweat it out, I guarantee you will feel a million times better!

*If you are feeling tired...

Exercise will increase your energy and relieve fatigue. You just have to get into the gym and get started. You will find that trying something new or mixing up your regular routine will help get you energized!

*If you are feeling angry...

Like I always say... "Work it out!" Vigorous aerobic exercise will help diffuse angry feelings. Punch the heavy bag, take a hard core cycling class, run further or lift heavier than usual. Use that aggression to get an awesome workout in!

*If you are feeling sad...

Even mild exercise can lift your spirits. Just drag your little booty into the gym and let those endorphins work their magic!

*If you are feeling happy...

Use your good mood and extra energy to increase the intensity or duration of your workout!

And finally...

*If you just aren't in the mood...

Suck it up, get to the gym and get your workout in!!! You know you won't regret it and you will feel soooooo much better after!

Too busy to workout? C'mon...if Obama has time, so do you!

2009-05-03T09:23:00.000-07:00

I know we all have extremely busy lives and often our lack of time becomes an excuse to miss workouts. In my little fitness obsessed world, I try to ALWAYS make time in my day for my workouts...ALWAYS. No matter what comes up, no matter what. Working out and staying in shape is that important to me. So, I thought about it and honestly, who could be busier right now than President Obama? The man is the leader of the free world. One of the things I have always respected about Obama is his commitment to his daily workout routine.

He plays basketball and puts in an additional 45-60 minute workout, 6 days a week. He claims it sets the tone for his entire day, giving him the energy and mental clarity he needs in order to deal with the world's problems.

I hear people make excuses all the time of not having enough time to workout. I think if the man in charge of a country can fit his daily workout in, so can you!

My physical fitness sets the tone for everything I do every day. I train hard and try to never miss a workout. I try to bring this same intensity and commitment to everything I do.

Make your workouts a priority. Make them more important than they have been. Consistently working out will help keep you focused and make you a better you in everything you do. Challenge yourself to commit to your daily workouts then tackle this challenge with the same intensity as you would anything else!

Core Motivation: Do you want a flatter stomach?

2009-04-19T11:43:00.000-07:00

What you do in the kitchen affects

your abs

more than what you do in the gym!

The food you eat plays a vital part in achieving the abs and body you want. You cannot cancel out a Chipotle burrito with a workout - or even two or three workouts! You are what you eat and what you eat is responsible for the way your body looks. When you eat clean you will shed body fat faster than you can believe!

Stick to your nutrition plan and you will get the flatter stomach and leaner body you want! If you really focus on cleaning up your diet...the results will amaze you! Really do it today, really do it everyday! Don't just kind of do it some days. REALLY DO IT! Find the will power and determination and stick to what you know you should be doing. You will feel better and look better! To help you out, I have included a friendly reminder of what you should be doing everyday!

See the RULES TO LIVE BY below:

1) Eat 5-6 small meals a day

2) Eat lean protein at each main meal

3) Eat 6-7 servings of fruits and vegetables a day

4) Drink plenty of water, at least 64 oz. a day

5) Avoid all processed, refined and chemically charged foods

6) Avoid sugars, except for naturally occurring sugars in foods

7) Avoid trans and saturated fats

8) Avoid sodas, juices and high calorie beverages

9) Limit treats to one per week rather than one per day

10) Adhere to an eating cutoff time of 2 hours before you go to bed