You just finished an amazing workout…you’ve got that endorphin boost going, you’re smiling and sweaty, feeling spent and…hungry maybe? Yes? No? Either way, what you do next has more of an effect on your weight loss, energy and your body than you may realize.
Post workout your body needs hydration, protein and healthy carbs to repair, restore and replenish the energy stores and muscles you depleted during your workout. Not getting those nutrients into your body can wreak havoc on your hunger levels and decrease the weight loss benefits of all that hard work. Even if you don’t feel hungry, you need to make sure you are “fueling” your body within 30 minutes of finishing your workout. Waiting until later to eat, can cause your hunger levels and hormones to go out of control. When you don’t feed your body post workout, your hunger hormones (the ones that signal you to eat) may increase and satiety hormones (the ones that signal you’re full) may decrease. Trying to cut calories by skipping your post workout recovery snack or meal will only lead to feeling drained, hungrier and eating more calories later in the day. Don’t do it babes! Follow your workout with water plus a balanced protein and healthy carb snack or meal and watch your hunger levels drop, your energy improve and your weight loss efforts pay off.
What’s your best choice to eat or drink?
You definitely want to make sure you hydrate with at least 24 ounces of water. A simple combination of easily digestible protein and healthy carbs is going to give you everything else you need!
Some BbE favorites:
- A simple protein shake made with BbE fav Tera’s Whey Organic Bourbon Vanilla Protein and 6 ounces of water or coconut almond milk
- RX Bar (flavors I’m loving right now…Chocolate Sea Salt and Pumpkin Spice!)
- Rise Bar (I’d have to say Chocolately Coconut is the best!)
OR…if lunch or dinner follow your workout, try a healthy BbE FUEL recipe…
- Grilled Chicken, Green Bean and Avocado Salad …loaded with nutrient rich veggies, protein from the grilled chicken and topped off with avocado for healthy fats…fabulous post workout meal!
Does what you put in your protein smoothie matter?
Absolutely! Ditch the sugary stuff, keep it simple and go with the most nutrient rich ingredients. It can be as quick and easy as 6-8 ounces of water or coconut almond milk and two scoops of protein powder. If you have more time and access to a blender, add some spinach, kale, celery, cucumber, carrots, beets or other veggies. A little fruit is fine, but don’t go overboard…all that sweetness can add up to a lot of sugar and calories.
Try to hit that 30 minute post workout window every day this week. Taking care of your body and making sure it gets what it needs is all part of building not only your dream body, but also your healthy lifestyle. Don’t skip out on this! You’ll be amazed at what a difference this one part of your nutrition can make. Your hunger level will decrease and you will feel energized and renewed all day long! xo
Wow babes! Look at how this girl glows! We are so excited to be able to share Erin with you. Her pictures show you how amazing she looks, but hearing her story, allows you to see what an amazing person she is on the inside! Her drive, ambition and ability to do anything she puts her mind to will truly inspire and motivate you!
Erin first came to Emilee in the midst of planning her wedding. She had hired a wedding planner to help her with the details of the big day, but in addition to having beautiful the wedding, she wanted to make sure she was her best. She didn’t have the time or knowledge to do it on her own, so that meant finding someone to help her with her fitness and nutrition…and lucky for us, that meant BbE. Her commitment and desire to get healthier were obvious from the get go. Having neglected her health and fitness and been so focused on her career for the past 10 years, she knew it was time for a change. She knew she needed to find a way to make working out and eating healthy a priority, while still balancing her demanding schedule and social life. She started working out with Emilee three times a week and was very open to changing what she ate as well as how she ate. Emilee came up with a weekly workout schedule to accommodate Erin’s time constraints and a nutrition plan that included easy grab and go options as well as strategies for eating out and travel. Through trial and error, hits and misses and little tweaks here and there…they found what was going to be the best for Erin and she started to see and feel the results. Through her fitness training she built lean muscle and improved her endurance. She not only felt stronger, she felt leaner, tighter and more toned. Her stress levels decreased and she was more productive, centered and healthy! Workouts that once felt too hard were easier and she started to feel everything come together. She noticed the difference in her energy levels and her body when she wasn’t eating right and truly began to understand the impact and importance of eating healthy. Her and her fiance started cooking more and finding healthy dinner options they could enjoy together! She had found a way to create the healthy lifestyle she wanted, reach her fitness and weight loss goals and look and feel her best not only on her wedding day, but going forward too!
BbE: How did working with BbE help you fit workouts into your busy schedule?
I have always struggled with making time for my health, especially establishing a workout routine regimen. Emilee is a professional on all levels and it shows in her ability to tailor her business to women of different backgrounds; for me, Emilee immediately was able to understand the needs of my demanding job. She fit me in at times that I was able to get away from the office and when conflicts would arise she worked with me to resolve/move schedules and accommodate to the best of her ability. Despite planning a wedding, working through years of bad health habits and working many many hours, Emilee was able to help me to reach my goals in a matter of months. Fitting my workouts in amongst my busy schedule had always taken the back burner; but now they are one of the things I look forward to the most during week and my body craves the movement.
BbE: What changes to your nutrition did BbE help you make?
I have some serious food allergies and Emilee tailored my nutrition to work around my limitations – she gave me options for healthy and quick lunches, and taught me the importance of pre and post workout nutrition. When I came to Emilee, I had not eaten breakfast on a consistent basis in over 10 years – and because of this could not get through morning workouts. She immediately helped me understand why I was feeling the way I was, and we started to implement changes and tweak my diet based on how my body reacted. When I wasn’t reaching my goals, Emilee kept asking questions and trying different targeted things – it took a few months, but when we hit the right balance and found what worked for me, the changes that followed were incredible.
BbE: What lifestyle changes did BbE help you incorporate that you can’t imagine giving up now?
Emilee has helped me make so many positive changes over the past 10 months – she has been a life changer. She helped me gain the confidence back that I had lost over the years from losing my physical strength, she helped me let go of stress and tension that I was constantly carrying, and I am making positive choices with my nutrition without completely letting go of the things I enjoy (wine…). When I started with Emilee I suffered from severe migraines. I have only experienced one in the past 10 months. Emilee takes a very broad approach to wellness with her clients – she is as focused on mind as she is on body, and because of this the results are so meaningful. My energy levels and desire to make my health a priority are higher than they have been in many years and there’s no way I can imagine going back to the pre-BbE Erin!
Read more about Erin’s experience here…
“I reached out to Emilee to help me get in shape for my wedding about 4 months before my big day – I was able to lose 17 pounds before my wedding because of the BbE program, but more importantly, in that time Emilee was able to help me completely reset my health. Emilee is not only an amazing trainer and nutrition expert, she exudes compassion and love and is so incredibly in touch with those around her. Being a part of the BbE program has become a nonnegotiable part of my life – thank you, Emilee, for dedicating yourself so wholeheartedly to the well-being of your clients, I feel honored to be a part of the BbE program. My days, weeks and months are better because of you!”
Cheers Erin! We could not be happier for you and Mark! What an incredible journey it has been! Wishing you more love, laughter and happiness than you could dream of! xo
Walked out of the house this morning and forgot your lunch? Ducked out of the gym early because you couldn’t stay focused during your workout? In the middle of a conversation with your bestie when you realize you have no idea what she is talking about? Not being present has a huge impact not only on your fitness and nutrition, but also on your relationships, your job, and your well being.
It happens. It is easy to get distracted, lose focus or just go through your day on autopilot. Mindlessly eating whatever is convenient, easy and readily available, hopping on an elliptical machine and just going through the motions, zoning out during work meetings and conversations with family, coworkers and friends…not being present for anything or anyone, including yourself.
What if you decided to get dialed in and worked on being more present? Would it change what and how you ate, the way you worked out, your personal interactions and how focused, confident and happy you are? Think about what a difference being present and living in the moment would make. The positive impact it would have on everything in your life.
First, let’s talk about what “being present” means. Being present is simply being engaged physically, emotionally, and mentally in what is going on and what you are doing in this moment. Focusing on what you are doing, what or who is in front of you, right here, right now. What does a day of living present look like? How would it affect your nutrition, fitness, relationships, job, sense of contentment and happiness?
Imagine waking up and noticing how beautiful the sunlight coming in through the window is, how amazing a hug and kiss from your partner feels. Making a healthy, nutrient rich breakfast and savoring every bite. Conscientiously packing your bag for work, focusing to make sure you have everything you need, including your lunch, healthy snacks and gym clothes. Getting in your car and rather than texting or trying to read emails, paying attention to traffic and where you need to go. Sitting down in your office and organizing your day. Taking on one task at a time, giving it your complete concentration. Heading to the gym for an amazing workout. Paying attention to how hard you are working, what muscles you are using and how great it feels to be active. Stopping to chat with a friend on your way out, but rather than thinking about what you have to do when you get home, you listen to what she is saying, maybe she makes you laugh or you pick up on the cues that something is wrong. Either way you are engaged with her and what is going on. Afterwards, rather than mindlessly grabbing takeout or something on the go, heading home to make a healthy dinner filled with fresh veggies and lean protein. Noticing how delicious it tastes and how good eating healthy makes you feel. During dinner you are involved in the conversation, sharing, listening and truly hearing what everyone else has to say. What an amazing day…right? Nothing out of the ordinary happened, but you were able to connect to your life and fully enjoy and experience every moment!
Give it a try this week! Remove distractions, practice being mindful and present and see what happens! See how much better healthy food tastes, how easy it is to eat less of it and feel satisfied and how much your cravings for unhealthy foods decrease. See how much easier working out becomes, how much harder you’re able to push and how much better you feel afterwards. See how much more efficient, focused and effective you are at work. And finally, see how much less anxious and stressed you feel, how energized and clear headed you are. Watch how much your sleep and mood improve, how your sense of connection, compassion and contentment increase. You’ll be surprised at what a difference it makes. Truly, truly babes…being present is everything…xo
Not sure how to get started? Check out the links below for tips on how to be more present and start living more mindfully today!
Amy Foster-Wood…not only are you a breathtakingly beautiful bride, you are also an incredibly wonderful person! We are so happy to present your gorgeous pictures and motivating story. Such a true inspiration for living a fit and healthy lifestyle!
When Amy first called Emilee, she had gotten engaged and was beginning to plan her wedding. Growing up as an athlete, she had always worked out and been in shape, but the time crunch of building a career and extra calories from a busy social life had caused her to gain weight and feel unhealthy. She was ready to make some changes in order to look and feel her best! Emilee got her started with a strength training program designed to get her heart rate up, burn calories and push her strength and endurance levels. They worked together to come up with a consistent weekly fitness schedule that would compliment her BbE workouts and help her achieve her weight loss and fitness goals. To say she “brings it” every session is an understatement. Her athletic background and positive attitude enhance and elevate everything she does! She embraces every exercise and takes on every challenge Emilee presents. We can’t say enough about how awesome it is to work with her! However, it wasn’t cardio and strength training alone that was going to get her to her goals! Amy had been diagnosed with celiac disease and was already eating a gluten free diet. She discussed her nutrition with Emilee and they came up with a few small changes she could make as well as specific snack ideas and ways she could create healthier meals. By focusing on eating more protein and vegetables and fine tuning her pre and post workout nutrition, Amy started to see the pounds come off. Combining the nutrition changes with the workouts was key though! She toned up her arms and back, lost inches and body fat and got to her goal weight. Not only did she look absolutely stunning, she felt confident, healthy and strong. You see it in her smile and the way she shines in everything she does! She stole her fiancee Ryan’s heart and ours too!
BbE: What is your favorite part of training with BbE?
Emilee created a nutrition plan that focused on eating real food, which I loved! Making small tweaks, like adding more protein, made a huge difference. I also loved that her recipes are gluten-free. I was diagnosed with Celiac Disease in 2010 so I’m always on the lookout for delicious GF options. Her weekly recipe posts were a lifesaver! Some of my favorites (100% fiancee approved) were the Chipotle Salsa Baked Chicken, Grain Free Italian Meatballs and Honey Jalapeno Chicken Tenders. These are still in rotation to this day!
BbE: How did BbE help you stay motivated?
Emilee helped me stay motivated by being a positive example. She truly practices what she preaches! We are all so busy and knowing that Emilee is able to train her clients, and run a successful business, all while eating clean and pushing herself physically is so motivating! She pushed me each and every session to make positive choices. Having her support meant the world to me!
Here’s more from Amy in her own words
“Working with Emilee in the months leading up to my September wedding was an amazing experience. As a former competitive athlete, I’ve always loved strength training and tried to lead an active lifestyle, but between a busy work schedule and planning a wedding, I felt like I needed help creating a consistent routine.
My goal was to feel toned and confident on my big day so I knew I would also need to make some changes to my diet. What I loved about working with Emilee is her “big picture” approach to training. She not only provides killer workouts and help with nutrition but she is in many ways a wedding planner/therapist/friend all in one!”
Congratulations Amy! We are so happy for you and Ryan and so grateful to be part of your world! Thank you for sharing your sparkle, love and laughter with us! xo
BbE: How has BbE changed the way you workout?
Through BbE I’ve learned how to increase the intensity and really move the needle in my workouts through interval and strength training. Almost a year later, I’ve seen how my body composition has totally changed!
BbE: How did working with BbE improve your nutrition?
Besides gaining muscle, what I truly gained was a partner in my healthy lifestyle journey. Emilee listens to what your nutrition and fitness goals are and provides you with a kick-ass strategy on how to achieve those goals. I have worked with personal trainers and nutritionists before, BbE is different….Emilee takes the time to get to know you, to know what your schedule is like, what foods you crave and then gives you an awesome plan of action. With no gimmicks. Through BbE I’ve learned to eat “right” nutrient dense foods not the so-called ”healthy” foods I was eating before.
BbE: Have you been able to maintain your healthy lifestyle?
“Working with Emilee has not only been a game-changer when it comes to my fitness and nutrition, but she has been a LIFE CHANGER and a true blessing. Fitness has always been a part of my daily routine but as I was preparing for my wedding I needed major help getting to the next level. Within 4 weeks I saw results and within 6 months I dropped a dress size, lost almost 3% body fat and started seeing muscle definition.
Emilee is a true joy to train with. She pushes you to be your absolute best and when I leave my sessions with her – I feel it! Her energy, optimism and drive is the greatest motivation.
Every woman needs Emilee and BbE by her side!”
Alright babes! You’ve been going to barre class, doing your squats and lunges and eating healthy, but still not getting the results you want. If you really want to build your dream booty, this glute and hamstring workout needs to be part of your weekly routine.
Commit to doing this workout once a week and we promise in just a few weeks you will see and feel a difference!
Below is a circuit of exercises you can do once a week to get truly gorgeous glutes and hamstrings! Working your muscles from different positions and with different levels of resistance and weight is key to challenging them. Please note this workout does requite quite a bit of equipment and will most likely need to be done in a gym. When selecting your weights, don’t underestimate yourself! Feeling a little burn in your glutes and hamstrings means they are working! Get to it babes…time to build your dream booty!
AMAZING GLUTE & HAMSTRING WORKOUT
Remember to always warm up before starting any exercise session.
Begin with the Cardio Interval then continue through the Strength Training exercises doing 15 reps of each exercise, completing the whole circuit 3 times.
CARDIO INTERVAL: Walk on a treadmill for 5 minutes at a medium pace and 15 percent incline while holding a 5-10 lb dumbbell or kettle bell in each hand.
KETTLEBELL PLIE SQUATS: Stand with your feet as wide as possible, toes turned out to the side, and shoulders stacked over your hips. Hold a 25-50 lb kettle bell with both hands and let it hang between your legs. Inhale and sit down into a plie squat. Exhale as you press back up to straight legs. Repeat for 15 reps.
BARBELL BOSU HIP THRUST: Start in a bridge position with your shoulders placed across the center of the Bosu and your neck neutral. Bring the barbell across your hips and hold it in place. Pressing through your heels on the floor, lift your glutes up until your hips are flat. Make sure to fully contract your hamstrings and glutes at the top of the motion. Lower your body back down to the floor and right before your butt touches the ground, press yourself back up. Repeat for 15 reps.
CABLE GLUTE KICKS: You will need a cable machine with a low attachment point for these. Attach an ankle cuff or foot strap to your right ankle or foot, and clip it to a cable resistance machine. Kneel on both hands and your left knee, positioned so that your right leg is free to move. Start with your right knee pointing to the ground and the bottom of your right foot facing the wall behind you. Tighten your core muscles to hold your back straight in a neutral position, you want to maintain this throughout the exercise. Without arching your back or tilting your hips, kick your right foot directly behind you, straightening your knee as much as possible. Bring your knee back to the starting position. Repeat for all 15 reps, then switch legs.
SINGLE LEG STABILITY BALL HAMSTRING CURLS: Lie on your back with your legs straight out in front of you, placing your heels and calves onto a stability ball. Squeeze your glutes to raise your hips, forming a straight line with your legs. Once you are stable, raise one leg off the ball and extend it up towards the ceiling. Keeping your hips raised, use your hamstrings to pull the ball towards your butt with your heel. Extend your leg back out, to return to the starting position without dropping your hips. Repeat for all 15 reps, then switch legs.
WEIGHTED SLIDE BOARD REVERSE LUNGES: Start standing with a glider or slide board under your right foot, feet hip-width apart. Hold an 8-15 lb kettlebell or dumbbell in each hand. Drive your right foot back in to a reverse lunge, keeping your upper body completely stable and your weight centered. Pause, then return to start. Repeat for all 15 reps, then switch legs.
SQUAT WITH OUTER THIGH LIFT USING RESISTANCE BAND: Place your resistance band evenly underneath both feet and hold the handles with an overhand grip. Bring your hands up to shoulder height. Squat all the way down until your quads are below parallel. As you come up, lift one leg out to side with a flexed foot. Return to the squat position as you bring your right leg back to center to stand on both feet at the lowest point of your squat. Repeat for all 15 reps, then switch legs.
WEIGHTED CURTSY LUNGES: Start with your feet hip-width apart, holding a 10-15 lb kettle bell or dumbbell in each hand. Step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Return to standing. Repeat for all 15 reps, then switch legs.
It’s going to be AMAZING babes…tough, but amazing! Push through…you can do it! xo
We are so excited to introduce Ashley and share the story of how BbE helped this beautiful bride not only get ready for her big day, but also create a fit lifestyle she could continue with long after she said “I do”!
When Ashley first started with Body by Emilee, her busy schedule and demanding job had started to take a toll on her fitness and she was looking for a way to get back in shape! Her upcoming wedding was part of the motivation, but she made sure we knew, more than anything she wanted to take this time to do something for herself and be healthier.
Emilee took a very balanced, lifestyle approach to Ashley’s fitness and nutrition programs. She came up with a weekly workout schedule that Ashley could easily fit into her calendar and helped Ashley with healthy meal and snack ideas as well as simple ways she could incorporate more veggies and nutrient rich foods into her everyday nutrition. Keeping Ashley motivated was easy…her positive attitude and radiant smile light up the gym and let you know how much she loves being active!
Not only did Ashley look amazing for her wedding, she has been able to maintain her fit and healthy lifestyle ever since. We are so proud of her and the lovely way she represents BbE…living fit, eating healthy and being inspired!
Emilee made it easy to fit sessions into my sometimes hectic schedule so it wasn’t difficult at all. I love the flexibility she offers, which makes it so easy to stay on track and stick to my workouts.
I found Emilee a little over 3 months before my wedding and she was and is the best thing that ever happened to me! I wanted to feel and look like my best self for my wedding but between working 10-12 hour days and planning the final wedding details it was hard to find the time to dedicate myself to the gym as much as I thought I needed to.
Emilee not only worked with me to find training times that fit my schedule, but she also packed every 1-hour workout with full-body movements and weights to get the very most out of my time with her – meaning that I didn’t need to be in the gym for hours every day to see results. We worked together twice a week at first and three times a week for the last month leading up the wedding. The workouts that Emilee designed for me were challenging, but totally flew by! She keeps things so fun by changing up the workouts, playing great music, and being so motivational! Emilee is able to keep me motivated in such a positive way: there’s no guilt-tripping, pushiness or intimidation at all – she understands my goals and knows what it takes to achieve them so she’s able to push me to be my best self.
I found that the workouts became easier as I continued my training with Emilee – I was able to do more sets, of more exercises, with more weight during my time with her without needing to rest as frequently. I found that I had more energy throughout the day and slept better at night. The results were incredible! I could see long lean muscle forming but without sacrificing a feminine shape or becoming bulky. My metabolism increased and I dropped a dress size and [15 pounds] before my wedding. The unquantifiable benefits were just as great – the workouts were just the stress release that I needed so I felt both physically and emotionally fit!
Body by Emilee has provided me with all of the tools and resources that I’ve needed to keep the weight off and maintain a healthy lifestyle and I’m so glad I found Emilee!
Awww! We’re so glad you found us too! Thanks for the beautiful energy you bring to every session! xo
BbE: What made you decide to work with BbE?
Emilee was an instructor at the gym where I used to work out and her classes were always the best. She pushed everyone to their limits and she didn’t just stand in front of the class and tell us what to do, she worked her ass off with us. She really practices what she preaches and motivates you to not only get fit but be healthy.
BbE: How was working with BbE different than working out on your own?
Emilee put customized workouts together based on what I expressed were my ‘target areas’ and after discussing goals, we set up a schedule and it was always the best 1 hour workout of my week. She is excellent at explaining and showing you correct form and what you should be thinking while doing the lift. I always push harder when working out with her because she keeps you motivated and striving to hit the next rep.
BbE: What changes to your body and fitness level did you see and feel?
Eating clean, doing Emilee’s lifting routines 3-4 times a week and doing HIIT cardio got me in the best shape of my life. I have never been as toned, lean and strong. I think staying consistent and mixing up the routines was essential for me to not get bored with what I was doing. Emilee was a vital part of getting all of this rolling, she’s my inspiration!
“I have ABSOLUTELY loved working with Emilee – BbE over the past year! I initially starting working with her to get in shape for my wedding and become more familiar with heavy lifting to tone up. It has lead to SO much more! She is extremely motivating, very real world, always pushing you to the next level, available for questions and best of all – she practices what she preaches! She is not only an amazing personal trainer, she has great tips on eating clean and shares awesome recipes. I am now going through my second round of sessions with her and I’m getting all new routines that I’m OBSESSED with! If you never thought you could look forward to working out and being sore, work with BbE – you’ll start seeing results in no time and you’ll be hooked!”
We look forward to every session with you and love the way you so beautifully embody all things BbE! Cheers to you babe! Lots of love! xo
Struggling to fit a workout into your day? We know how it feels to be crunched for time and with the holidays approaching, it is only going to get busier. Concerned about balancing a hectic holiday schedule and your fitness goals? We’ve gotcha babes! Even with a jam-packed calendar, you can still build your dream body the BbE way. We’re revealing our tips on how to make your fit lifestyle happen as well as the most effective and efficient workouts you can do when you are crunched for time!
HOW TO MAKE YOUR FIT LIFESTYLE HAPPEN…
Get Organized… In order to make sure you get your workouts in, you are going to have to get organized. Decide how many hours per week you can dedicate to fitness. Then, take a look at your schedule and plug in your workouts just like you would an appointment or meeting. Write down exactly what you plan to do for your workout as well as how long the workout will be (ie. HIIT Class/30 minutes, Strength Training Back, Biceps & Legs/40 minutes). Add them up and make sure you are hitting your goal for the week. Treat these scheduled workouts just like you would anything else on your calendar. If you are going to be exercising during or right after work, be sure and pack your gym bag the night before and keep pre and post workout snacks at the office. Rise Protein bars and Chike Protein powder are a couple of BbE favorites and can easily be stored at work or in your desk.
Focus & Efficiency… Write out your goals and decide what you are trying to accomplish with your workouts. Next, figure out what type of workouts are going to be the most effective for getting the results you want. Once you get into the gym and are ready to go, get dialed in and focus. NO cell phones, no chatting, no distractions. Get in there, know what you are going to do and Get. It. Done. Utilize every precious moment you have with the most effective movements and exercise programs designed with your goals in mind. Not sure what will work best for you? Keep reading…we will outline and explain the benefits of the top “time crunch” workouts next.
If you only have 30-40 minutes a day to workout, you are going to have to truly make the most of your time and exercise program in order to make your fit lifestyle happen! Let’s take a look at some time efficient workouts and see what is going to be the most effective in getting you to your goal! SO…what’s your goal?
Improve Cardiovascular Fitness, Endurance & Increase Pace
If your goal is to improve your cardiovascular fitness, endurance and/or increase your pace and you are short on time, your workout “go-to” is going to be cardio intervals. Cardio Interval training is simply alternating bursts of intense activity with intervals of lighter activity (i.e., alternating between one minute of slow jogging and one minute of running vs. staying at a “steady state”). Studies have shown that you can burn the same amount of calories in a shorter interval workout as you would in a longer, lower-intensity workout. Need a specific plan? Check out some of our favorites!
SHAPE Magazine : Interval Training: Short Workouts That Really Pay Off
Fitness Magazine: Get Your Best Body Ever Cardio Countdown
You’ve also probably heard about HIIT (high-intensity interval training) and the benefits it has on improving endurance and burning calories in a shorter amount of time. Similar to interval training, HIIT mixes short bursts of high-intensity movement with low- to medium-intensity recovery periods. HIIT is being touted as the most effective form of cardio for changing body composition. Instead of merely burning calories, it specifically targets your body’s fat cells. It is an efficient way to burn fat and lose weight without losing muscle. Perfect for you time crunched BbE babes! If you are new to HIIT, Fitness Blender has a lot of awesome HIIT workouts for you, just head to their website and search for HIIT. One of our favorites is HIIT Like A Girl …fabulous body weight HIIT workout, complete with a warm-up and cool down.
Decrease Body Fat, Increase Lean Muscle Mass and Lose Weight
If your goal is to decrease your body fat, increase lean muscle mass and burn calories more efficiently for weight loss, it may surprise you, but your best bet is to head to the gym and grab some weights!
Circuit strength training is the most effective method for getting lean and losing weight. Strength training has an advantage over cardio in that your workouts allow you to maintain your lean muscle mass as you lose fat, giving you a toned and tight physique. Replacing fat with lean muscle will not only increase your overall metabolism, but research has found that following a total-body weight workout, the participants’ metabolisms were raised for 39 hours after the workout was completed. You will also burn more calories during a lifting workout as compared to cardio. Doing a strength training circuit consisting of eight moves (which takes about eight minutes) can burn between 150 and 225 calories. In comparison, the average female burns about 100 calories per mile running at a 10-mile-per-hour pace. Strength training can potentially give you twice the amount of calorie burn during your workout in addition to the extra calories burned post workout from the raised metabolic rate. Strength training is truly the workout for you, if you are looking to get the most out of every minute!
Wondering what kind of exercises to include? Exercises that recruit the largest number of muscles (squats, lunges, kettlebell swings, squat thrusts, inverted rows, push ups and multi-joint movements) are going to burn the most calories. If you aren’t sure how to design your own strength training circuit, here are a couple of workouts we think are fabulous!
By doing these exercises in a continuous circuit with little to no rest between exercises and keeping your reps between 12 and 24 per exercise, you will get a super challenging workout, build some beautiful muscle, burn calories at an accelerated rate and get to your fitness and weight loss goals quicker and more efficiently than you thought possible!
There you go babes! Don’t let a busy schedule hold you back! You can absolutely build your dream body and make your fit lifestyle happen with just a little organization, focus, efficiency and some amazingly effective workouts! Make it happen! xo
Summer is here and you know what that means…beach time, pool time and of course bikini time! If you are consistently working your core and eating clean, but still struggling to get a tight, toned stomach and feel fit and confident in your bikini. No worries babes…we gotcha! Here’s your guide on how to build beautiful bikini abs the BbE way!
At the core of BbE is the concept of living fit! Training your abs starts there! In order to see and feel your abs, you are going to have to work them. Here are the 3 types of workouts essential to building beautiful bikini abs…
1. Burn fat and condition your body with HIIT training.
In order to see definition in your abs, you are going to have to work to decrease your body fat. HIIT training is an ideal fat burning workout. At BbE we love all types of HIIT training…tabata intervals, sprints, turbulence training and power intervals. If you are new to the idea of HIIT training, the workouts consist of short, intense bursts of exercise with either active recovery (less intense exercise) or complete rest in between intervals. You can work through either cardio or strength focused routines as both will get your heart rate up and burn fat.
2. Increase lean muscle mass with multi-joint strength training
Multi-joint exercises like squats with bicep curls, side lunges with upright rows and step ups with shoulder presses are definitely going to help you build the abs of your dreams! Working out this way, engages multiple muscles with each move…your body is working harder and burning more calories. Performing multi-joint exercises also requires you to use your core muscles during the entire movement, which means you’re sculpting your abs the whole time. Be sure and still include ab focused strength training moves such as plank, torso twist and crunches to specifically tone and tighten your abdominal muscles.
3. Ab Focused Cardio Workouts
Getting your heart rate up and working on your endurance is part of living fit, and when it comes to building beautiful bikini abs there are definitely certain cardio workouts designed to specifically work your core and tighten your abs. Cardio circuits are going to burn more calories than steady-state cardio will and incorporating some core focused moves into your cardio routine will really tone and tighten your abs! Combine some of our favorites into your regular cardio routine…burpees, jumping rope, mountain climbers, high knees and mummy kicks will burn calories and get those sexy stomach muscles working!
Next comes eating healthy! What you eat is one of the most important things to focus on when you are working on losing body fat and sculpting your dream body. A nutrition plan consisting of lean protein, vegetables, fruit and healthy fats, is absolutely essential. Follow the BbE recommendations below to make your beautiful bikini abs happen!
Not only does protein help build muscle, it also keeps your metabolism high, reduces your hunger, keeps you satisfied longer and reduces belly fat. Be sure and include protein in each of your 3 main meals, post workout recovery and afternoon snack. Aim for 30-40% of your daily caloric intake to come from protein and you are off to a fabulous start!
2. Stick with unprocessed carbs.
Unprocessed, high-fiber carbs (quinoa, oats, vegetables, fruit and legumes), keep your blood sugar balanced and your body in fat-burning mode. High-glycemic processed carbs (bread, pasta, crackers, chips and baked goods) contribute to fat storage in the midsection, sluggish energy and overeating. Eat only the unprocessed stuff and watch what a difference it makes!
3. Kiss sugar goodbye!
Sugar is the absolute enemy of your bikini abs. What else can we say? It is unhealthy, addictive, mostly found in high calorie, nutrient poor foods. Done. Taking a break from sugar is one of the most beneficial things you can do for your nutrition, health and fitness! Kiss it goodbye babes! Your body will love you for it and you will love your abs!
4. Healthy fats…eat some to lose some!
Including healthy fats into your daily nutrition will help reduce inflammation, maintain your blood sugar and promote fat loss. Eating avocado, nuts, nut butter, olive oil, coconut oil, avocado and flax seeds actually enhance your metabolism and satiety…keeping you full longer. Studies have also shown healthy fats help curb cravings as well as support hormone balance and recovery after intense exercise. If you want a leaner, sexier core…don’t cut out the healthy fats!
5. Go green!
Eating lots of vegetables is absolutely key to building beautiful bikini abs the BbE way! Their high-fiber content fills you up, so you eat less calorie-dense foods, they support healthy digestion, they are rich in nutrients, low in calories, delicious and so important when it come to getting toned abs. At BbE Some of our favorites are spinach, kale, asparagus, red peppers and beets. Try to get as many vegetables into your meals as possible…at least 3-4 servings every single day!
6. Establish a kitchen “last call”!
Late night snacking is a hard habit to break, but it is such a healthy nutrition sabotage. The calories from those late night snacks add up quickly! If you want lean, bikini ready abs, it is habit you are going to have to break. Establish an eating cut off time and “close” the kitchen for the night. If a craving hits, make some tea with coconut almond milk or just head to bed early! Reading a book or getting a little extra sleep is so much better for you than empty calories from late night snacks.
7. Drink up!
We can’t emphasize it enough! DRINK UP! Aim for 64 – 96 ounces of water everyday! It keeps your body functioning optimally, reduces bloating and water retention and keeps your hunger levels in check (you often mistake thirst for hunger). One of the easiest things you can do to keep your nutrition on track and make those beautiful bikini abs happen. Be sure and carry a water bottle with you all day, every day to keep your beautiful body hydrated and healthy!
Alright babes! We hope our tips and suggestions help inspire and motivate you to make some healthy changes and work on building your beautiful bikini abs the BbE way! Healthy, fit and positive is what is takes to MAKE IT HAPPEN! We know you are going to look amazing this summer! Love your body! Love your life! xo
Welcome to Body by Emilee!
Your source and inspiration for living a fit, healthy, balanced life! We love fitness, staying active and working out. We nourish our bodies by eating healthy, nutrient rich foods. We aspire to be authentic, positive and mindful in everything we do. If you share our passion…join our community and move your life and your body in the direction of your dreams!
Live fit. Eat healthy. Be inspired!
OWNER. FITNESS TRAINER. NUTRITION COACH. GROUP FITNESS INSTRUCTOR. SPEAKER AND PRESENTER. MEDIA CORRESPONDENT. ENTREPRENEUR. FIT LIFESTYLE PROMOTER. HEALTH AND WELLNESS COACH.
I am so excited to welcome you to BbE! I have been motivating, inspiring and building, beautiful, fit and feminine bodies for over 15 years. Now it is time for you to create your dream body and your dream life with BbE!
Being active and fit, eating healthy, nutrient rich food and developing emotional and spiritual wellness are all part of the BbE lifestyle. My mission is to help you find and embrace the activities, foods, thoughts and behaviors that make you feel energetic, nourished and amazing!
BbE fitness training is for women who love being fit, healthy and active and is designed to build beautiful, strong and feminine bodies! At BbE, we work to create challenging, dynamic and focused workouts, fitness programs, group training programs, fitness classes and seminars, all designed to help you build your dream body!
Dream bodies are not built on workouts alone though! Part of your fit and healthy lifestyle is the food and nutrients you put on your plate and into your body. My philosophy on nutrition and food has always been to “put only the best stuff” in your beautiful body. BbE nutrition is about eating not only healthy and nutrient rich foods, but also creating an enjoyable and sustainable lifestyle. When you fuel your body with amazing foods, you feel amazing! I truly love eating nutrient rich food and creating fabulous and simple meal plans, nutrition plans and recipes. BbE is the best place to get help with organizing your meal planning, every day eating and healthy nutrition. With ideas, tips and recipes…BbE has everything you need to fuel your workouts, boost your energy and build a beautiful, fit body from the inside out!
The final focus of BbE is to be the inspiration, motivation and support you need to truly make your AMAZING body and life happen! BbE is about being positive, energetic and balanced. The BbE lifestyle is about spending your time and energy doing what makes you feel inspired, happy and alive. Smile, laugh and glow! Find the things that nourish your soul and surround yourself with encouraging and motivating people and live a more balanced and blissful life! Be inspired with BbE!
LOVE YOUR BODY. LOVE YOUR LIFE.
Body By Emilee Fitness Training
Body By Emilee Nutrition Coaching
I absolutely love this new promo for my Bridal training and nutrition services! The model is Kelly Ann Schwartz, one of my most favorite clients ever! We had the best time getting her fit and toned for her wedding in Mexico! She did amazing and looked absolutely incredible! Alright all of you brides to be…I know you want to look and feel your absolute best when they walk down the aisle! Let me know how I can help you reach your goals and get the body of your dreams for your big day!
“I first started working out with Emilee in September of 2012. With my wedding only three months away I had a lot of work to do. I weighed 153 pounds and really wanted to hit my goal weight of 145. Never being under 150 pounds it felt almost impossible. I had been working out on my own for over a year, and was at a stand still with my weight. With Emilee’s help and dedication I actually weighed 144.6 on the day I left for my destination wedding.
Not only did Emilee help me hit my goal, she also made a nutrition plan that worked for my body. She helped me figure out how many calories I could eat a day. I was never hungry, and I never felt like I was not eating enough. Working out with her was also a pleasure, and the hour went by in what seemed like 10 minutes. With Emilee I got to laugh and feel like I was hanging out with a girl friend while I was getting the body I always wanted. Emilee helped me change my body and my life.”
“I have been training with Emilee now for approximately 4 months. I can’t stress enough how much of a difference she’s made in my life. I was fortunate enough to be a part of Emilee’s Bootcamp Program for 4 weeks this fall. After meeting and training with Emilee, it was very clear that fitness, wellness and nutrition is truly her life’s passion. Emilee has designed a program specific to my needs, goals and fitness level. I have been able to achieve so much through her education and motivation and have been able to take my fitness to the next level. Her energy is contagious and has allowed me to reach my goals in the most efficient way possible. Emilee is a very professional, personal and genuine trainer. She truly cares about what your fitness goals are and does everything to help you achieve them.”