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!
Still trying to decide what to make for breakfast Christmas morning? These Gluten Free Orange Cranberry Waffles with Cranberry Syrup are festive, delicious and a healthier way to celebrate the season!
The bright, fresh flavors and zesty aroma will fill your home and your plates with some seriously tempting holiday goodness! Oranges and cranberry are found in so many traditional recipes. Combining them in a healthier, gluten free breakfast recipe is a fabulous thing! Embrace and enjoy the holidays with your friends and family and share a cozy morning with these yummy Gluten Free Orange Cranberry Waffles. Happy Holidays babes! xo
- 1 and ¼ cups brown rice flour
- 1 teaspoon baking powder
- ½ teaspoon cream of tartar
- 1 teaspoon cinnamon
- ½ teaspoon fine sea salt
- 2 eggs
- ¼ cup almond milk
- ½ teaspoon vanilla extract
- ½ cup orange juice + 3 tablespoons orange zest (juice/zest of 2 large oranges)
- ¼ cup melted coconut oil
- ½ cup sugar
- 1 cup dried cranberries
- 1 cup fresh cranberries
- 1 cup maple syrup
- Combine the cranberries and the maple syrup in a medium sized saucepan and bring to a low boil. Reduce to a simmer and allow to cook for 15 minutes then set aside to cool.
- Meanwhile preheat the waffle maker and then combine all of the dry ingredients in a medium sized bowl (brown rice flour through salt) and sift together.
- In a separate large bowl, whisk together the wet ingredients (egg to sugar) and add the coconut oil last. Make sure the coconut oil isn’t hot before adding otherwise it will cook the egg.
- Using a spatula, fold the wet ingredients into the dry until they are just combined. Grease your waffle maker (if necessary). Add the recommended amount of batter and place a handful of dried cranberries on top. Press down waffle iron and cook as directed.
- While the waffles are cooking, place the ½ of the fresh cranberries and maple syrup in a food processor and blend until smooth. You can blend more or less depending on how many chunks of cranberries you want in your syrup. Add the pureed syrup back to the remaining cranberries in the pot and stir together, then transfer it to a container for pouring.
- Serve waffles warm with cranberry syrup and enjoy!
At BbE, we believe a big part of eating healthy is weekly food prep. With just a little organization and planning, prepping your meals can be simple and easy. Each week, sit down and decide what you want to make, shop for the ingredients, then prep and store everything you’ll need. Creating healthy meals every day becomes as simple as assembling what you have already prepared.
This week, we are loving our Super Greens Power Salad lunches! So delicious, nutrient rich and easy to prep ahead of time. Over the weekend, we cooked the quinoa, made the dressing and cut up the veggies. We stored everything in separate containers; cooked, prepared and ready to go. Each morning, we put the salad together and walked out the door with a fabulous lunch in hand! We added cooked chicken for more protein, but cooked salmon or tuna would be great with this salad too. A little planning and prepping makes all the difference when it comes to fueling your body with the best, most nutritious and tasty food! Mark this one for next week…perfect for your weekly food prep and building your dream body…one meal at a time! xo
Adapted from Uproot From Oregon
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!
I am Emilee Jones…
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
We all absolutely love, love, love breakfast…right? And definitely not just in the morning. This delicious Cottage Cheese Egg and Pesto Veggie Scramble is fabulous as a quick weeknight “breakfast dinner” or perfect for your weekend breakfast or brunch. BBE is all about finding new ways to cook with everyone’s favorite superfood…kale! This recipe is a great way to incorporate kale into your day. The added protein from the cottage cheese and eggs will help you build and nourish those beautiful bodies! Get this healthy combination of protein and veggies on your plate and build your dream body…one meal at a time.
COTTAGE CHEESE EGGS AND PESTO VEGGIE SCRAMBLE (*GF)
Adapted from Pinch Of Yum
1 tablespoon olive oil
2 cups chopped kale
¼ cup julienne sun dried tomatoes
1 tablespoon pesto
Sea salt and pepper, to taste
1 tablespoon pumpkin seeds
2 eggs and 1 egg white
1/4 cup cottage cheese
Chop the kale into small pieces. Soak the sun dried tomatoes in water for a few minutes to soften. Remove from water.
Heat a medium skillet over medium high heat. Drizzle with olive oil and add kale, sun dried tomatoes and pesto. Season with sea salt and pepper, to taste. Stir continuously and cook until kale is softened. Remove from heat. Top with pumpkin seeds and cover to keep warm.
Preheat a nonstick skillet to medium low heat. Coat with cooking sprat. In a small bowl combine, eggs, egg white and cottage cheese. Mix until combined. Gently pour the mixture into the pan and let them sit for a minute or two. Gently stir and continue cooking until desired doneness.
Plate eggs and veggies together. Enjoy!
Photo credit: www.pinchofyum.com
EAT BREAKFAST!!! No way around it! You absolutely need to get your metabolism going and feed those muscles with some healthy, lean protein and good carbs first thing in the morning!!! I was watching Biggest Loser last night and Bob Harper pointed out that the one thing obese people have in common is they skip breakfast. So important to make sure you are eating something healthy in the morning! Whatcha cooking up today? Let’s start the day off right!!!
APPLE CINNAMON OATMEAL PROTEIN PANCAKES (adapted from The Lemon Bowl)
1½ cups oats
1 apple, shredded
1 banana, mashed
½ cup milk
2 eggs – whisked
2 scoops Chike Nutrition Vanilla protein powder
1 tablespoon cinnamon
1 teaspoon baking powder
½ teaspoon nutmeg
¼ teaspoon ground cloves
¼ teaspoon salt
Combine all ingredients in a medium bowl and set aside.
Heat griddle or non-stick saute pan over medium-high heat. Spray with non-stick spray once hot.
Pour pancakes on to griddle, ¼ cup at a time, and
cook until first side is browned – about 2-3 minutes. Flip and cook additional 2-3 minutes or until second side is browned.
Continue working in batches until all of the pancake batter is gone.
Looking for a warm breakfast for these cold mornings??? Brrrrr! :) This oatmeal is AWESOME!!! Love using steel cut oats! So much healthier and heartier than regular oats. So good for you! By cooking it overnight, you aren’t stuck in the kitchen waiting. Really yummy ! Clean eating breakfast at it’s best!!!
CROCK POT PUMPKIN PIE STEEL CUT OATMEAL
1 cup steel cut oats
1 (15 oz) can pumpkin puree
3 cups unsweetened coconut milk or almond milk
1 Tbsp pumpkin pie spice
1/2 tsp salt
1/3 cup brown sugar
2 tsp vanilla extract
Combine all ingredients in a slow cooker (a crock pot liner helps with clean up, otherwise the oats may stick to the sides). Turn crock pot to low and cook for 8-9 hours. Stir before serving.