THE DO-ANYWHERE TRAVEL WORKOUT

Traveling for the holiday this week? Don't let being out of town and away from the gym throw off your workout schedule! Staying as active as possible and eating as healthy as possible while on vacation will make such a difference in how you feel when you get back!  There are so many fun ways to get your fitness in...run, hike, swim, bike, play tennis, find some stairs that want to challenge you and own them. Get out there, get sweaty and have some fun with it! Here is my Do-Anywhere Travel Workout. It will get your heart pumping, your muscles working and your body sexy!
GET. TO. IT.

THE DO-ANYWHERE TRAVEL WORKOUT

1 minute Jumping Jacks
1 minute Mountain Climbers
25 Push Ups
1 minute Plank

1 minute Squats
25 Squat Jumps
1 minute alternating Reverse Lunges
25 Lunge Jumps

25 Tricep Dips (find a bench, ledge or some surface you can place your hands on)
12 Plyo Jumps (find a bench, ledge or some surface you can jump on and off with both feet)
1 minute alternating Step Ups (find a bench, ledge or some surface you can step up on)
1 minute Toe Taps (find a bench, ledge or some surface you can alternate tapping your foot on)

1 minute High Knees
1 minute Burpees
25 Tricep Push Ups
1 minute High to Low/ Low to High Plank

25 V-Ups
1 minute Bicycle Abs
1 minute High Plank with Alternating Knees In/Out
1 minute High Plank with Alternating Shoulder Taps

*Sprint, run or jog 3 minutes

*Repeat 2 times (or more if your body can handle it)!!!

HOW TO GET LEAN! The 7 simple things you can start doing today to build the body of your dreams!

Most of the clients I work with, have similar goals...lose fat, build muscle and GET LEAN! Long, lean, sculpted, strong muscles is what most of us are working and striving for.  It motivates us to get our workouts in, eat clean and live a healthy lifestyle.  We want to see the definition of our muscles and feel our bodies getting toned and tight. Make it happen this summer! You can absolutely get the lean, beautiful physique you want, by just adopting 7 simple practices. It is all about the choices you make. What you choose to do everyday makes a huge difference in how you look and feel.  What do you choose for yourself? What's it going to be? Choose to get lean! Here are 7 things you can start doing today to build that dream body! Let's get to it!!!

1 - Increase the intensity of your cardio workouts and switch up your resistance training program. You have to bump up your cardio...you can do that by increasing the duration, speed or intensity. Take your cardio up a notch and watch the fat melt off our body. ;) Same with your resistance training program.  How long have you been doing the same exercises in the same order with the same weights?  Change it up!  Dropsets, supersets, change the number of reps, change the exercises you are doing.  Shake things up!  Make those muscles work!!!

2- Want lean muscle? Eat protein.  As simple as that. ;) Guys...make sure you are consuming 1.5-2 grams of protein per pound of body weight. Girls...you are going to want to try and hit 1 gram of protein per pound of body weight.

3- Limit your consumption of fruit to 2 servings a day.  Yes, fruit is good for you but, fruit also has a lot of sugar and calories. Most people rely too heavily on fruit for snacks and as part of their meals. Eat more veggies and lean protein and less fruit.  No more than 2 servings a day.

4- No carbs or sugar after 3 pm.  If you think about it...what snacks are you reaching for late afternoon, early evening and worst of all, midnight? Carbs and sugar. When our energy is low and our hunger levels are high, we tend to crave carbs and sugar.  Definitely not the way to go if you want to get lean. By establishing a cutoff time and staying away from carbs and sugar in the evening, you will not only see the muscle definition you want, you will also notice your cravings start to dissipate.

5- Dry out and ditch the booze. Not only is alcohol full of empty calories, it also lowers your inhibitions, decreases your ability to burn fat and decreases the quality of your sleep. If you want to get lean, you absolutely have to eliminate or decrease the amount of alcohol you consume.

6- Make sure you are drinking enough water...64-96 ounces a day. Water is essential. You need to be hydrated in order for your muscles to work properly. If you are not drinking enough water it will decrease your metabolism and you will burn less calories.  Drink up!  It makes a difference!

7 - Sleep. There is no way around it!  If you want a healthy, lean physique, you absolutely have to make sure you are getting enough sleep every night.  You need to give your body a chance to recover and repair your muscles so you are ready to take on your workouts the next day.  It also regulates the hormones associated with weight gain and fat storage.  Too little sleep can cause your body to produce a hormone called cortisol.  Google it. ;) Lack of sleep is directly related to increased belly fat and weight gain.  It is not about hitting snooze. ;)  It is making sure you go to bed early to give your body the proper amount of sleep it needs to build those beautiful muscles and rejuvenate your body!

Let's do it!  Start making these changes today and you absolutely can have a lean, sculpted, beautiful body!

KEEP BUILDING A BEAUTIFUL BODY

Looking to build a beautiful back and get some sexy "guns"? This one will do it!!! The Tabata Intervals will elevate your heart rate and get your body burning calories. The strength training sets will build and sculpt some gorgeous muscles! Perfect. GET TO IT!!! Build your dream body...one workout at a time! 

TABATA INTERVALS WITH BACK AND BICEPS

Tabata Interval:
Burpees (1 minute)
Jumping Jacks (1 minute)
Jump Rope (1 minute)
*Repeat 2 more times
Bicep Curls (Dropsets/3 sets/12 reps each set/dropping the weight each set) (ie. 17 lbs, 15 lbs, 12lbs)
30 Alternating Reverse Lunges with Bicep Curls
12 Bent Over Flyes
15 (each leg) Single Leg Deadlifts with Bent Over Rows
Single Arm Bent Over Rows (Dropsets/3 sets each arm/12 reps each set/dropping the weight each set)
*Repeat 2 more times

Tabata Interval:
High Knees (1 minute)
Plyo Box Jumos (1 minute)
Side Leaps (1 minute)
*Repeat 2 more times
Crazy 8's Bicep Curls (8 - 1/2 way up all the way down, 8 - 1/2 way down all the way up, 8 - Full range of motion)
24 Renegade Rows
12 Upright Rows
24 Pushups
Medicine Ball Abs (25 Center - Sit up throw the ball, catch it and go back, 25 Seated Oblique Twists - feet elevated, twisting side to side, touching the ball to the ground each time)

GET TONED, GET LEAN, BE SEXY

Want to get toned, lean and sexy???  This one will Get. It. Done. Combining cardiovascular and resistance training will elevate your heart rate, burn calories, build lean muscle mass and get you looking  and feeling shredded, fit and fabulous! ;) All you need is your body, a 
stopwatch, dumbbells and a Bosu or Fit Ball. Let me know how it goes!!!




TABATA INTERVALS WITH CHEST & TRICEPS

Tabata Interval:
Side Leaps (1 minute)
Burpees (1 minute)
Jumping Jacks (1 minute)
Jump Rope (1 minute)
*Repeat 2 more times
30 Alternating Reverse Lunges
15 Chest Presses with Reclining Glute Lifts/Head on a Bosu or Fit Ball
15 Reclining Tricep Extensions with Glute Lifts/Head on a Bosu or Fit Ball
Crunches / Your choice (4 minutes)
*Repeat 2 more times

Tabata Interval:
High Knees (1 minute)
Squat Jumps (1 minute)
Lunge Jumps (1 minute)
Mountain Climbers (1 minute)
*Repeat 2 more times
Pushups (1 minute)
Tricep Dips (1 minute)
30 Alternating Side Lunges
15 Chest Flyes with Glute Lifts/Heels on the Bosu or Fit Ball
15 Overhead Tricep Extensions
*Repeat 2 more times

Wipe your sweat and stretch. ;) Awesome.

FEBRUARY FULL BODY WORKOUT CHALLENGE

Alright guys! ;) I've got an AWESOME Full Body workout challenge for you! IF YOU WANT CHANGE, YOU NEED TO CHALLENGE YOURSELF! I did it with my small Group Training last week and they said it was one of the hardest workouts we've done! That's a pretty good testimonial ;) they kick some serious butt on a weekly basis! Here you go! Let me know how far you get and definitely how you feel the next day! GET TO IT!!!

FULL BODY WORKOUT CHALLENGE
*All you need is your body and a set of dumbbells.
*Repeat the following circuit as many times as you can, increasing the reps each time by 2.
(ie. start with 2, next set do 4 reps of each exercise, next set do 6 reps, 8, 10, 12, etc. all the way to 24)
Let's GET IT!!! :)

2-24 @ of:
*Jumping Jacks
*Squat Jumps
*Mountain Climbers
*Pushups
*Grab a set of dumbbells and get to work...
*Shoulder Presses
*Bicep Curls
*Upright Rows
*Bent Over Flyes
*Tricep Dips
*Reclining Chest Press
*Crunches (your choice)
*Repeat, increasing reps by 2 each time!

FOX 31 News Interview/Exercise is the Best Beauty Fix

Here is my most recent interview with Shaul Turner and Fox 31 News Denver.  She has been so awesome to work with!  Love that she is helping get the message out about how important exercise and good nutrition are. For this segment, she was asking me about the beauty benefits of exercise. You all know that if you look pretty at the end of a workout, you didn’t work hard enough right? ;) But, how amazing is it that exercise is one of the best things you can do to keep your hair long and shiny, your nails strong and your skin tight, firm and glowing.  When you workout, you stimulate the flow of blood to your hair, skin and nails. By increasing blood flow, exercise helps nourish your cells and keep them vital. Working out also helps remove toxins from your body, getting rid of waste and giving you a healthy glow!

Check it out when you get a chance!  Thanks Shaul!

http://kdvr.com/2013/02/01/exercise-is-the-best-beauty-fix/

WOMEN'S HEALTH "THE NEXT FITNESS STAR" AUDITION

So excited to see what happens! Women's Health magazine held an audition for "The Next Fitness Star". It would be such an amazing experience...absolutely a fitness dream come true. ;) Think good thoughts and send out positive vibes!  They will contact the 5 finalists in the beginning of March!  Fingers crossed!!! Here is the video I sent in to for the audition. Check it out if you get a chance!  It is a glimpse into a my Full Body Tone class.  SO much fun!  They were such good sports!  Getting fit and having fun!  That is how we do it!!!

http://www.youtube.com/watch?v=aHY5DkaUSDo

OBSTACLES INTO OPPORTUNITIES

Forgot your gym shoes at home. Snow storm. Stuck in a hotel. Babysitter cancelled. Super busy at work.  What do you think?  OBSTACLES?  Yes... OPPORTUNITIES? Maybe.. ;)
I am honestly impressed and inspired daily by my amazing clientele and class participants.  These guys are HARD CORE.  Hard core.  They have shown up to train with socks on, Crocs on, even barefoot (ie. forgot your gym shoes at home). I once trained a client in her suit.  She forgot her workout clothes, but was determined to get her session in.  Awesome!  Bad snow storm hits Denver. My clients make it in.  My class is still full. I have had class participants rearrange their work schedules around class time. If they have to leave early to make a meeting, they show up, do as much as they can, wipe off their sweat and get back to work.  The client story that inspired this blog post happened last week. She was in Vegas for work and determined not to get off track or let her fitness slip. She'll tell you about it...

"To stick to my fitness goals in Vegas and not be defeated by the $20+ gym fee, I packed my running shoes and used the strip to log in 15,000 steps a day.  I used a pedometer to keep my motivation and to try to push myself to go further each day.  I also took to the hotel stairs, my particular hotel tower had 15 floors and a stair well to go with it, as all do per fire code.  I hiked those stairs and when I got to the top I took the elevator down.  Back up again, elevator down.  Up again, elevator down.  Five times, for a total 39 minutes of stair heaven.  

The nice part of using the elevator down was that it gave me just enough time to catch my breath before starting the next hike which allowed me to do it more times than I would have otherwise done if I took the stairs down. Each stair workout (which I did two out of the four days I was there) and every other walking day was followed by the regular push-up, crunch and oblique routine I have established.

That is how I met my fitness goals in Vegas.  In getting my workouts in, it helped me to make good choices while eating out.

Thanks Emilee for the inspiration and for getting my head back in the game before I took off to Vegas, the week could have gone in a completely different direction."

Seriously awesome! Talk about turning an obstacle into an opportunity! 

Life is going to get busy, things are going to happen. How you handle it and what you choose to do makes all the difference. Stay focused and get creative!  Obstacles or opportunities?  It is up to you ;)  Get to it!

JANUARY GLUTES AND HAMSTRINGS WORKOUT

Alright...are you ready for this??? I absolutely LOVE working glutes and hamstrings!  No little flat booties allowed in this house. ;) If your schedule allows for it, it is absolutely awesome to work an extra day of legs into your week. Get it going and work it girls!  This one is for you!  Let me know if you have any questions on the exercises.  Would also love to hear some feedback on the workouts and if you are seeing some results!!! Get fit!  Get motivated!  Get it done!  It is 2013...work that body!                                                  

JANUARY GLUTES AND HAMSTRING WORKOUT

*Start with a 15-20 minute cardio warm-up
*Superset 2 exercises, 20 reps, 3 sets

Superset: Plie Squats with Heavy Weight: 20 reps
Reclining Leg Press with feet in plie position  - 20 reps

Superset: Smith Machine Lunge with Back Foot Elevated - 20 reps each leg
Single Leg Squats/Seated to Standing - 20 reps each leg

Superset: Single Leg Elevated Deadlifts - 20 reps each leg
Single Leg Seated to Standing Squat - 20 reps each leg

Superset: Bridge with feet on a FitBall- 20 reps
Single Leg Bridge with feet on a FitBall - 20 reps each leg

Superset: Prone Glute Lifts with Heavy Weight - 20 reps
Alternating Side Lunges - 20 reps each leg

Superset: Cable Glute Lifts - 20 reps each leg
Kneeling Donkey Kicks - 20 reps each leg

Awesome!  Awesome!  Do it once a week! You will LOVE the results!


Fox 31 News Interview/Staying on Track With Your New Years Resolutions

Good afternoon my awesome fitness fanatics!  Denver BBE peeps...be sure and tune in to Fox 31 Denver news tonight at 5:30.  Just wrapped up another segment with Shaul Turner that will air tonight!  We are talking about the importance of enjoying exercise and good nutrition and why keeping your head in the game is so important to weight loss success!  :) You all know how important it is to not only eat healthy and workout, but also to enjoy what you are doing!  MOTIVATE YOUR MIND AND YOUR BODY WILL FOLLOW! Thanks Shaul!
http://kdvr.com/2013/01/21/dont-give-up-on-new-years-weight-loss-resolution/

JANUARY BACK AND BICEPS WORKOUT

Here is your January Back and Biceps workout. If you are aiming for 5-6 days a week in the gym, you should focus on strength training 3-4 of those days. When you divide your week up, just plan on doing one of these workouts a day for 3-4 days of strength training.  I will be posting one more for shoulders, glutes and hams.  Is it possible to do too much glute work?  I think not. ;) Watch for that one.  Then, you are set! Follow these workouts and you will hit all of your body parts each week...perfect! 

JANUARY BACK AND BICEPS WORKOUT
*Start with a 15-20 minute cardio warm-up
*Start with Back, 6 exercises, 12 reps, 3 circuit sets
*Move onto Biceps, 6 exercises, 12 reps, 3 circuit sets

BACK:
Pullups (on your own or on the dip assist) - 12 reps
Lat Pulldowns - 12 reps
Cable Reverse Flyes - 12 reps
Bent Over Dumbbell Flyes - 12 reps
Seated Rows - 12 reps
Single Arm Bent Over Rows - 12 reps each arm
*Repeat circuit 2 more times

BICEPS:
Alternating Dumbbell Bicep Curls - 12 reps
High Cable Bicep Curls - 12 reps
Low Cable Bicep Curls (all the way down, 1/2 way up) - 12 reps
Low Cable Curls (all the way up, 1/2 way down) - 12 reps
Long Bar Bicep Curls - 12 reps
Dumbbell Hammer Curls - 12 reps
*Repeat circuit 2 more times

Have fun sculpting a beautiful back and sexy bi's!!! :)

JANUARY CHEST AND TRICEPS WORKOUT

Alright!  Chest and Triceps!  Let's get it poppin'! :)  Here is your workout for January!  Let me know if you have any questions on the exercises and also how your workouts are going!  Push some weight and build some beautiful muscles! xoxoxo


JANUARY CHEST AND TRICEPS WORKOUT
*Start with a 15-20 minute cardio warm-up
*Start with Chest, 6 exercises, 12 reps, 3 circuit sets
*Move onto Triceps, 6 exercises, 12 reps, 3 circuit sets

CHEST:
Bench Press - 12 reps
Incline Press - 12 reps
Reclining Cable Flyes - 12 reps
Incline Bench Dumbbell Flyes - 12 reps
Standing Cable Chest Press - 12 reps
Seated Chest Press Machine - 12 reps
*Repeat circuit 2 more times

TRICEPS:
Dips - 12 reps
Overhead Dumbbell Extensions - 12 reps
Reclining Tricep Bar Press - 12 reps
Standing Overhead Cable/Rope Extensions - 12 reps
Standing Cable Pressdowns (palms up) - 12 reps
Standing Cable Pressdowns (palms down) - 12 reps
Reclining Cable Overhead Bar Extensions - 12 reps
*Repeat circuit 2 more times

Feel the burn??? LOVE it!  It is a good one!  Get it done...once a week...ALL MONTH LONG!!!

JANUARY LEGS WORKOUT

Workout with me this month!  Follow along this week as I post the strength training workouts I will be doing during the month of January. Great way to challenge yourself! I am excited for these routines!  Looking forward to working on those New Years resolutions together! ;)
Today was LEGS!  Such a fabulous workout for toned, lean, sculpted and strong legs!  Let me know if you have any questions on what weight/weights to use or if you don't know what any of the exercises are. Would love to hear some feedback and hear how it goes!  Here is the routine...HAVE FUN!!! :) 

JANUARY LEGS WORKOUT
*Start with a 15-20 minute cardio warm-up
*Superset 2 exercises, 20 or 40 reps, 3 sets

Superset: Bar Squats - 40 reps
              Straight Leg Deadlifts - 20 reps

Superset: Reclining Leg Press - 40 reps
               Bent Knee Deadlifts - 20 reps

Superset: Single Leg Elevated Deadlifts - 20 reps each leg
              Single Leg Seated to Standing Squat - 20 reps each leg

Superset: Fitball Hamstring Curls - 40 reps
              Stationary Lunges - 20 reps each leg

Superset: Seated Leg Extensions - 40 reps
               Prone Hamstring Curl Machine - 20 reps

Superset: Inner Thigh Machine - 40 reps
              Outer Thigh Machine - 20 reps

Wipe your sweat, grab a drink AND stretch...whew!  
               

GET INSPIRED 2013...Cindy's Story

Here we are...2013!  So excited for New Year's resolutions and the opportunity to help people successfully reach their goals and get the results they want! So curious to know what is behind the resolutions you are making this year... What inspires you to want to change? What motivates you to be healthier? I truly do love being a part of each and every one of my client's journey towards a healthier life. Seeing them succeed is something that motivates and inspires me!  I have been working with Cindy since September and it has been awesome!  She is an amazing testament to what you can achieve with determination and commitment to change.  If any of you think you are too busy to get in shape.  Let this girl prove you wrong. ;)  Cindy finds the time to get her workouts in and prepare healthy meals in addition to raising two kids and running a busy and successful business.  Did I say busy?  Make that very busy! ;) She is making it happen and I am so proud of her!  Each week, she continues to shed pounds, inches and fat.  She is getting stronger, has more energy and is leaving the girl we used to know behind!  We are just a couple of months in.  The pictures on the left were taken in September and the set on the right, just two months later, in mid-November.  Stay tuned...she is working hard and not slowing down!  Over the next few months, I will continue to post on her progress as well as updated pics. I could not be happier for her!  So excited to see where she will take her fitness this year!  Here is her story in her own words!  CHEERS Cindy!  2013 is going to be a FABULOUS year for you!!!

CINDY SOVINE-MILLER:

"I am a working mother in pursuit of a healthy and sustainable lifestyle and the body that comes with it!   I can tell you that you have never met a trainer like Emilee before.   She is one of the most positive influences in my life.   I started her nutrition and training plan in September of 2012.  Nine months after my second baby I still weighed the same as the day I left the hospital. 

Since working with Emiliee I have lost 20 pounds and even more in inches.   The belly I just assumed I would have to have surgery on some day is noticeably firming and I see the path to a flat stomach!  Not only is Emilee a phenomenal trainer: I love my butt, but, she also gives you the tools you need to work through challenges physical or emotional that are keeping you from reaching my weight loss goals.   She picks up on it immediately if I get frustrated and gives me ideas and new path suggestions to get to my goals.   

Changing habits and lifestyle take time and commitment, but the benefits are endless.  Even my husband agrees, Emilee is worth every cent in giving me something that will save me money for the rest of my life; a healthy outlook to go along with my healthy body!   This is an investment worth making!"

WOMEN AND WEIGHTS

I absolutely LOVE New Years! For me it is a time to re-focus, re-energize and think about the changes I want to make. It gives me time to think about what is important to me, what habits and behaviors I need to leave behind and what I need to start doing to get where I want to be this year, physically, mentally, spiritually, emotionally, socially and financially.  I truly believe in personal growth and in working towards what you want.

SO...what is it you want this year?  What habits do you need to change?  What behaviors are holding you back?  What do you really want to accomplish?

If you are looking to get in shape, overcome your fear of the weight room, develop a consistent workout schedule, start eating healthy or just start a focused effort towards living a healthier life...let me know.  You need to be working with me!  From my Women and Weights program to the various nutrition and fitness training options you have with me, I will work with you to achieve and maintain the fitness level and beautiful body you want! 

Curious about Women and Weights?  It is a strength training and program design package, I just recently launched. It is an affordable, convenient way to work with me to gain the confidence and knowledge you need to navigate and dominate the weight room, as well as build gorgeous lean muscles, burn fat and get fit! Please feel free to contact me with any questions or if you need more information.

LOOKING FORWARD TO 2013 and ALL OF THE AMAZING THINGS TO COME!

CAN SMART PHONE APPS HELP YOU LOSE WEIGHT?

I had the awesome opportunity Monday of doing an Interview with Shaul Turner from Fox 31 News Denver. Check it out when you get a chance! :) Really interesting topic!  The first study has come out looking at the effects of smart phone apps on weight loss.  They found that tracking your exercise and nutrition using a smart phone app is more effective than traditional pen and paper.  Participants who used smart phone apps lost an average of 15 pounds more than the pen paper folks.  The smart phone app users also worked with a fitness coach and attended nutrition classes. It doesn't surprise me that having a coach available and understanding nutrition were integral to the weight loss.  The encouragement, motivation and knowledge you get from working with a fitness professional is so valuable!  I have quite a few clients using My Fitness Pal and they love it! Staying accountable and tracking your progress are two things that definitely help you SUCCEED! If you are not using a smart phone app, this might be the perfect time to look into it and see which one suits you best! :)

THINK BEFORE YOU BITE

My original thought for this post was to terrify all of you with staggering statistics about holiday weight gain and the average calories in cocktails, cookies and cheese trays. ;) Fear tactics aren't really my style though. I truly believe that in the end we all do what we WANT to do and what makes us the happiest. SO...with that in mind...I want you all to take a minute and think about what would make you the happiest during the next 6 weeks. Eating too much, drinking too much, sleeping too little, hungover, trying to squeeze your muffin top into your sexy holiday outfit, sluggishly running errands, missing your workouts and stressing out at work??? OR... Eating healthy, staying hydrated, indulging a little, sleeping great, feeling great, looking hot in that little black dress, energized, making those workouts happen, having a blast at the gym, successfully dealing with the time crunch and overwhelming amount of stuff you have to get done??? Sounds good to me ;)
You too? Alright...what I want you to try this holiday season is to THINK BEFORE YOU BITE. What I mean by that, is to stop yourself and think about it before you just mindlessly shove a cookie in your mouth and wash it down with a sugary cocktail. Just because it is there, does not mean it has to go into your mouth. Be mindful of what you are putting into your body and decide if it is something you really want to indulge in or not.  Being a little more discerning about how you celebrate this holiday season will make a difference. There are several reasons we eat besides hunger...boredom, stress, lack of energy, cravings, social situations, etc. SO...for the next 6 weeks...think before you bite and see how it goes.  Make sure you are eating because you are hungry and that you are putting the best fuel possible in your body. Be aware of what you are eating and drinking and I promise, you will be more energized, less stressed and look amazing when that ball drops. ;)  Let me know how it goes!  Would love to hear what you turn down at the office and get your feedback from you on this!

CHIKE NUTRITION PROTEIN POWDER CONTEST

I had my son, Jake draw the winning name for me.  He asked if it was like "Hunger Games"?  I laughed...no, definitely no fighting until the death. Just a tub of the best protein supplement out there! :) So, without further adieu...the winner is...Stacy Herrman!  Let me know what flavor you would like my dear!

Then be sure and stay tuned for more giveaways and lots of fun promotions coming up!  With the holidays approaching, I will do my best to keep you focused and committed to your fit lifestyle.  Be sure and sign up to follow by email so you don't miss out on any fitness fun! xoxoxo

BODY BY EMILEE GIVEAWAY!!!

If you have never tried Chike Nutrition Protein powder, you are missing out! ;) It is my favorite protein supplement...absolutely love it!  For all of you who already enjoy it or those who would like to try it, here is your chance to taste it for free! Body By Emilee will be giving away a 1.5 lb. tub of Chike Nutrition Protein powder in the flavor of your choice. All you need to do is sign up to follow Body By Emilee by email before Sunday November 11th and you will automatically be entered to win. Super easy and a great way to keep up on your fitness and what's going on with BBE! GOOD LUCK!!! :)

KEVIN'S SUCCESS STORY

I have been working with Kevin for a little over a year now and am so excited to be able to share his success story with you!!!  The improvements in his health and fitness are not only incredible, but very obvious to those around him. ;) He easily looks and feels 10 years younger!  He is tearing it up on the slopes and crushing it on the golf course. It is so cool for me to see the changes he has been able to make and to see how much happier and healthier he is.  CONGRATS Kevin!  You are doing awesome...can't wait to see what more we can accomplish! 

 

Read Kevin's success story in his own words:

 

 

"Body by Emilee is for real. Before I met Emilee, I weighed 220 pounds, had a 38 inch waist, and got winded walking up the stairs. I could only do two pushups on our first training session. I started training with Emilee just two times per week for one hour. We do a variety of strength and conditioning. My results were so incredible that I hired Emilee to do a nutrition plan for me. Just after a year of training with Emilee, I lost 45 pounds and six (6) inches around my waist! I'm in the best shape of my life and can outperform guys half my age. I thought I would have to spend hours in the gym and eat only lettuce to get into the shape I'm in now. However, with Emilee, she gives you a workout and nutrition plan that you can maintain. If you want to lose weight, feel better, have more energy, and look great, then hire Emilee to be your personal trainer. It will improve your life."