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."

THE BEAUTY OF THE GAME PLAN

 

Looking for a better organized, more successful way to execute your fitness goals???

 

GET A GAME PLAN!

 

Having a comprehensive idea of when and how you are going to get to your goals is essential.  You hear it all the time...

 

A GOAL WITHOUT A PLAN IS JUST A WISH. 

 

Figuring out in advance when you are going to workout and what you are going to eat is critical to making it happen and ensuring your success.  Here are some things you can do to get started. 

X - Sit down and look at your schedule for the week and figure out where you can fit your workouts in.  I ask my clients to strive for 7 hours a week. Find the time and then set it up just like you would an important appointment.  Don't cancel, show up late or skip out early.  Your workouts have to be a priority.  I like to write down exactly what workouts I am going to be doing for the week and when.  I write my cardio and strength training schedule for each day in my calendar.  It helps keep me on track with my cardio and I make sure to hit every body part every week. Your health and fitness should be just as important as anything else!

O - Plan out for the week what nights you are going to cook and what you are going to make. Put a successful strategy in place.  When you cook, make extra so you can have leftovers on the nights you don't want to cook. Know what your 3 main meals will consist of for the week and make sure you have everything on hand you will need.

X - Prep and prepare as much as possible.  Whatever you can do in advance to make it easier to eat healthy, DO! Make up a big pot of soup and freeze it or store it in individual containers in the fridge. Make up a big batch of protein pancakes or baked oatmeal for the week, so you have a healthy grab and go breakfast. Roast some vegetables, cook enough chicken for an entire week of lunches...make eating healthy quick and easy for yourself!

O - The less you can eat out the better off you are as far as nutrition goes. Having a restaurant game plan can at least keep the nutritional damage to a minimum.  If possible, try to do a little research ahead of time.  Look at the menu online and figure out what your healthiest choices are going to be.  Knowing what you are going to order when you walk in the door can keep you from being tempted by high calorie, unhealthy choices on the menu.  If you know the restaurant is not really going to have anything healthy, you can always drink a protein shake or eat something small at home before you go.  This will help decrease your appetite and make it less likely you will overindulge.

Having a fitness and nutrition game plan and strategy in place will absolutely make a difference in getting to your goals. 

 

IT'S GO TIME...ARE YOU READY?

 

As always, feel free to comment or contact me if you need more information.  I am more than happy to help you design a strategy for your fitness success!

BRUSSEL SPROUTS
YOU HAVE HEARD IT...BUT, 
EVER WONDERED
WHY ARE THEY SO GOOD FOR YOU?

Brussel sprouts are a pretty awesome little veggie! ;) Rich in protein, dietary fiber, vitamins, minerals, and antioxidants. Their popularity seems to be on the rise.  They are increasingly showing up on restaurant menus and recipe sites.

Check out the health benefits below and pick some up next time you are at the grocery store.  Brussel sprouts are fabulous roasted, in salads or sauteed.  Get creative and get some Brussel sprouts on your plate!

HEALTH BENEFITS OF BRUSSEL SPROUTS

• The sprouts are one of the most nutritious vegetables and should be considered in weight reduction and management programs.100 g Brussel sprouts provide just 45 calories, however, contain 3.38 g of protein, 3.80 g of dietary fiber (10% of RDA) and zero cholesterol. 
• In fact, brussels sprouts contain several flavonoid anti-oxidants like thiocyanates, indoles, lutein, zeaxanthin, sulforaphane and isothiocyanates. Together, these phytochemicals offers protection from prostate, colon, prostate and endometrial cancers.
• In addition, brussel sprouts contain glucoside, sinigrin. Early laboratory studies suggest that sinigrinhelps protect from colon cancers by destroying pre-cancerous cells.
• Brussel sprouts are an excellent source of vitamin C; 100 g sprouts provide about 142% of RDA.  Along with other antioxidant vitamins, vitamin A and E; it protects body by trapping harmful free radicals. 
• Zeaxanthin, an important dietary carotenoid in sprouts, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide anti-oxidant and protective light-filtering functions from UV rays. Thus, it helps prevent retinal damage, "age related macular degeneration disease" (ARMD), in the elderly.
• Sprouts are good source of another anti-oxidant vitamin A, provides about 754 IU per 100g.  Vitamin A is required for maintaining healthy skin and is essential for acuity of vision. Foods rich in this vitamin offer protection against lung and mouth cancers.
• It is one of the excellent vegetable sources for vitamin-K; 100 g provides about 177 mcg or about 147% of RDA. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; helps prevent or at least delay onset of Alzheimer's disease.
• The sprouts are notably good in many B-complex group of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc that are essential for substrate metabolism in the body.
• They are also rich source of minerals like copper, calcium, potassium, iron, manganese, and phosphorus. 100 g fresh sprouts provide 25 mg (1.5% of RDA) sodium and 389 mg (8% of RDA) potassium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.
  
  That is a healthy little mouthful!  So good for you and so delish!!! They should definitely be a staple in your nutrition!

Tosca Reno is the official queen of Clean Eating. I was turned on to her books several years ago and have since enjoyed her articles and recipes in Oxygen and Clean Eating magazines. She recently re-published her 10 Principles of Clean Eating.  Following the simple principles that define Clean Eating can make such a difference in not only your physique, but also your energy and athletic performance. Nutrition truly is the key!  Check out the 10 Principles of Clean Eating below.  Where are you at with your nutrition??? Are there some things you can do to clean it up???  Maybe you just need a reminder of how to eat to clean??? Have you always wondered what clean eating is all about???
Whatever the case is...here you go! :)

The 10 Principles of Eating Clean:

1. Eat more! Eat 6 small meals each day spaced at intervals of 2-3 hours.
2. Eat breakfast every day, within an hour of rising.
3. Make your last meal three hours before bed.
4. Eat a combination of lean protein plus complex carbohydrates at each meal.
5. Eat sufficient healthy fats every day.
6. Drink 2 to 3 liters of water each day.
7. Pack your own lunch and snacks and bring clean foods with you every day.
8. Depend on fresh fruits and vegetables for nutrients, vitamins, enzymes and fiber.
9. Eat only foods that have not been overly processed or saturated in chemicals, saturated and trans fats and/or toxins.
10. Adhere to proper portion sizes.

Avoid these:

• Over-processed, refined foods
• Chemicals and preservatives
• White flour
• White sugar
• Artificial sugars
• Saturated and trans fats
• Alcohol - avoid or minimize intake
• Calorie-dense foods with little or no nutritional food value