flex friday: superfoods + protein smoothie recipe!

happy friday, lovebugs!
we’re taking a little bit of a different approach to flex friday today by backing off the topic of fitness and moving more towards the topic of health, nutrition and a little bit of beauty. so i hope that’s okay!
one thing i’ve noticed since starting my fitness journey and getting my nutrition on point is that not only do i FEEL better, but i LOOK better.
and no i’m not talking about my body…i’m talking about my skin!
like can we make the phrase “a clean diet and a gallon of water a day keeps the dermatologist away” a thing?
a huge part of a good diet is making sure you get in nutrient rich foods. these nutritionally dense foods are commonly known as superfoods, and pack a mighty punch.
foods like spinach, goji berries, chia seeds, quinoa, cacao nibs, kale, salmon, blueberries and almonds provide “important nutrients such as antioxidants, healthy fats, fiber and phytochemicals.” – nuts.com
my favorite way to incorporate superfoods into my diet is through yummy shakes!
toss in some spinach or kale or both (i promise you can’t taste it!), chia seeds, blueberries or raspberries and a sprinkle of cacao nibs (aka pure CHOCOLATE!) to take your boring protein shake to the next level!

scroll down to get my yummy shake recipe!


– chocolate raspberry delight –

1 cup almond milk – i prefer unsweetened vanilla
1 banana (frozen) – makes for a creamier smoothie
1/2 cup raspberries – preferably frozen
1 scoop chocolate whey protein
1 tsp cacao nibs
handful of spinach

nutrition facts :
29 g protein / 43 g carbs / 8 g fats

blend and enjoy!

try this recipe and tag me in your pics on social media by hashtagging #LoveEmmarie or #LEFlexFriday!
annnndddd sharing is caring, so be sure to share your favorite smoothie/shake recipes in a comment below!

flex friday: how to conquer GYM-TIMIDATION.

happy friday, lovebugs!
i hope you had a great week and are ready for the weekend..i know i was!
i’m actually up at the lake with my family in oklahoma soaking up some sun and working on my knee boarding skills, but you know me, i can’t stay away from the gym for long (especially since i was away at camp all last week). i found a local gym and bought a weekend pass so that i can still go get my training in this weekend.
i know, i know, i’m obsessed.
i was talking with a girlfriend the other day about how i switched to a bigger gym, and she told me that the idea of training in a large gym kind of intimidated her and that is why she doesn’t go as often as she would like to.
whether it be because of intimidation or they’re unsure of what to do, i know so many other girls feel the same way. and don’t worry, i was there once too, and still feel a little self-conscience sometimes.
so today, i thought i’d talk about a few different things you can do to help totally beat that “gym-phobia” you may have.
because in order to get muscle gainz you have to have those confidence gainz first!!


[ www.colosseumusa.com / IG: @colosseumathletics ]

here’s a quick rundown of my four way to beat your gym-timidation!

1. dress for success
wear something you feel confident in. look good, feel good has never been so true.
if you’re feelin’ yourself, you’ll feel your workout too. 😉
2. have a plan
know what you’re going to do before you get in the gym. being mentally prepared will help you out tremendously.
if you’re unsure of what to do, find a training plan on the internet, hire a coach, or meet with a personal trainer at your gym. plus, if you pay someone i bet you’ll be a little more motivated to go.
3. zone out & focus
put your headphones in, girl, and get after it. tune everyone out (no one’s looking at you anyways, promise. ;)) and focus on what you came to the gym to do.
every rep of every set is one step closer to your goal of being a better you. let’s get it.
4. stay positive
i feel like this one’s pretty self explanatory. do ever get anything done well with a negative attitude toward it? no ma’am, and if you do it’s probably way more difficult than it should be.
keep a positive mindset, girly, because the mental game is half the battle.

do have other tips for gaining confidence in the gym? share them below!

flex friday: EUROPA 2016.

first off, let me say that my wifi is being a brat and taking FOREVER to upload the vlog. i apologize on behalf of my internet.
regardless of my wifi connection, i am so so excited to share this vlog with y’all this week.
if you didn’t know, i, along with a few friends, went to the dallas europa games and expo last weekend! now if you aren’t crazy about the whole fitness world, you’re probably wondering why this was such an exciting thing for me.
well besides all the free supplement samples, protein snacks, and energy drinks and crazy good deals on products, you also get the chance to meet people in the fitness industry!!
i got to meet some of my favorite fitness girls, who are huge inspirations to me, this year at the expo.
i’ll give you more deets in the vlog. 😉



and here’s allllll the links as promised. 🙂

if you’re ever in the area check out …destination dallas!

my favorite place to grab a quick HEALTHY bite to eat
www.myfitfoods.com

i’m still brainstorming for future flex friday ideas, so if you have any topics or questions send them my way!!