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who: certified nutritionist erica marie, english literature expert-verbal artist what: a chic&sexy&savy nutrition blog when:everyday where: chicago, behind my mom's computer screen why: eat healthy or die how: i acquire all my knowledge through experience contact: emariefitness@gmail.com twitter: @iamemarie_

Andddddd the finally home selfie! 

How to burn belly fat?

Eat all day! 
The foods I eat daily:
1. Oatmeal: 7 days a week. Either gluten free or rolled oats.
2. Eggs/egg whites: I eat one whole egg per day.
3. Greek yogurt: as of September.
4. Ground turkey and ground bison: I cook it like I’m gonna have tacos. 
5. Tilapia.
6. Avocado or gauc! 
7. Rice cakes πŸ™Š
8. Skinny pop 
9. Black coffee 
10. WATEREERRRRRRR

The more you eat the more fat your burn. The less you eat the more fat you store!!! 😐😳

I’m not here for that πŸ™‹πŸ˜ *perculates* 
Good night ladies and gents! 

 (at www.emariefitness.com)

Andddddd the finally home selfie!

How to burn belly fat?

Eat all day!
The foods I eat daily:
1. Oatmeal: 7 days a week. Either gluten free or rolled oats.
2. Eggs/egg whites: I eat one whole egg per day.
3. Greek yogurt: as of September.
4. Ground turkey and ground bison: I cook it like I’m gonna have tacos.
5. Tilapia.
6. Avocado or gauc!
7. Rice cakes πŸ™Š
8. Skinny pop
9. Black coffee
10. WATEREERRRRRRR

The more you eat the more fat your burn. The less you eat the more fat you store!!! 😐😳

I’m not here for that πŸ™‹πŸ˜ *perculates*
Good night ladies and gents!

(at www.emariefitness.com)

9 hours ago
1 note
Hiiiiii Monday πŸ’β˜•οΈπŸ’ͺ


Straight from a weekend of jerk chicken and two peanut butter cookies πŸ™‹

#repost 

How do I feel about shakes and powders as meal replacements?
•As a certified nutritionist and weight loss counselor, I have to be honest and say I do not believe in meal replacements. Can you create a smoothie with fruit and vegetables and protein powder with a fat like peanut butter inside and use it for breakfast? Yes! Something like this has real nutrition: fruits, veggies, protein, and fat! 
•What I do not believe in is replacing powders and shakes for multiple meals throughout your day. Having a protein shake post workout is one thing…but totally neglecting proper nutrition in take from real and solid food is a big mistake toward a healthier lifestyle. You are missing out on so much. Don’t spend your money purchasing all these companies diet shakes. Go to the grocery store! I’ll go with you! 
•Remember, nothing can replace the nutrition is a chicken breast or egg white or spinach. (Just examples)
•Eat REAL FOOD to be successful.

Byeeeeee πŸ‘― (at www.emariefitness.com)

Hiiiiii Monday πŸ’β˜•οΈπŸ’ͺ


Straight from a weekend of jerk chicken and two peanut butter cookies πŸ™‹

#repost

How do I feel about shakes and powders as meal replacements?
β€’As a certified nutritionist and weight loss counselor, I have to be honest and say I do not believe in meal replacements. Can you create a smoothie with fruit and vegetables and protein powder with a fat like peanut butter inside and use it for breakfast? Yes! Something like this has real nutrition: fruits, veggies, protein, and fat!
β€’What I do not believe in is replacing powders and shakes for multiple meals throughout your day. Having a protein shake post workout is one thing…but totally neglecting proper nutrition in take from real and solid food is a big mistake toward a healthier lifestyle. You are missing out on so much. Don’t spend your money purchasing all these companies diet shakes. Go to the grocery store! I’ll go with you!
β€’Remember, nothing can replace the nutrition is a chicken breast or egg white or spinach. (Just examples)
β€’Eat REAL FOOD to be successful.

Byeeeeee πŸ‘― (at www.emariefitness.com)

2 days ago
0 notes

Morning!
Saturdays Agility Work.

Agility is the ability to change the direction of the body in an efficient and effective manner and to achieve this you require a combination of:
1. Balance
2. Speed
3. Coordination
4. Strength

The main objective of agility ladder programs is to promote a wide range of different foot and movement patterns. Through practice these movements will become second nature and the body will be able to respond quickly to various sport specific movement patterns.


Happy Sunday β˜•οΈπŸ’ͺ😏
Go Bears! 🐻

(at www.emariefitness.com)

3 days ago
0 notes

Hey Saturday!

How to perform a stuff legged dead lift!

Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.
Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
Repeat.

Purpose?
Maximizes the use of your spinal erectors (spinal nerve).
Elevate your heels (here I am standing on two plates) to target gluteus and hamstrings even more.

Saturday πŸ’ͺ❀️

Love ❀️ (at www.emariefitness.com)

4 days ago
0 notes
Does Genetics Play a Role in Fitness? Yes! Can we work around genetics and attain a body that we desire? Yes! 

I just found these two pictures … They are one year apart! When I first lost weight I got really small. But I did not want that. I focused on target my training towards making my legs bigger and stronger. That was my preference. We all have our preferences. 

Genetics plays huge role in fitness but it is not always the end all be all. You can focus on training your body to look a certain way…while still modeling your genetic make up! 
Basically…work hard πŸ’ͺ

If you miss my BUNZ&GUNZ workshop on Saturdays, you’re missing out on some major body sculpting! These are the routines that get you looking athletic, sexy, and lean! We workout with weights and your body weight to get you strong and to look GOOD!! πŸ’ͺ
Every Saturday at Lacuna Fitness 645 S Clark! 
$20 prepay via PayPal emariefitness@gmail.com ! 
visit www.emariefitness.com for more details! 
High lights from Saturdays class πŸ™‹πŸ’ͺ

Good night. 
A simple request: Be nice to people. Respect people. Appreciate people. ❀️

 (at www.emariefitness.com)

Does Genetics Play a Role in Fitness? Yes! Can we work around genetics and attain a body that we desire? Yes!

I just found these two pictures … They are one year apart! When I first lost weight I got really small. But I did not want that. I focused on target my training towards making my legs bigger and stronger. That was my preference. We all have our preferences.

Genetics plays huge role in fitness but it is not always the end all be all. You can focus on training your body to look a certain way…while still modeling your genetic make up!
Basically…work hard πŸ’ͺ

If you miss my BUNZ&GUNZ workshop on Saturdays, you’re missing out on some major body sculpting! These are the routines that get you looking athletic, sexy, and lean! We workout with weights and your body weight to get you strong and to look GOOD!! πŸ’ͺ
Every Saturday at Lacuna Fitness 645 S Clark!
$20 prepay via PayPal emariefitness@gmail.com !
visit www.emariefitness.com for more details!
High lights from Saturdays class πŸ™‹πŸ’ͺ

Good night.
A simple request: Be nice to people. Respect people. Appreciate people. ❀️

(at www.emariefitness.com)

6 days ago
0 notes

Hi hi πŸ’

Today was a difficult day for a lot of reasons. Some how I made it through. We only have one life to live. So many days are wasted worrying, stressing, not laughing or smiling because of the idea in our head of how things should be…we forget to look at how far we have come; how much we have accomplished physically, mentally, spiritually, and emotionally.

I Approach everything … Especially workouts with the mindset of a monster. No literally…at the beginning of my workout I whisper to myself: “you are not human.” It gets me through most days. Other days my body won’t let me. But as long as I strive for above average…I can do anything. Use this mindset to approach everything in life. Whatever you want, you got it already. #youalreadywon 😘πŸ’ͺ (at www.emariefitness.com)

1 day ago
0 notes

Go Bears πŸ˜₯🐻

[With your body straight, cross your arms in front of you or behind your head. This will be your starting position.]
[ You can also hold a weight plate for extra resistance in front of you under your crossed arms.]
Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
4X20 reps.
Purpose:
[Hamstring-Lower Back-Gluteus Strength].

Good night ❀️


β€œA woman’s heart should be so hidden in God that a man has to seek Him just to find her.”

Maya Angelou

(at www.emariefitness.com)

3 days ago
0 notes
Oh how I look forward to Saturday nights for…sleep! πŸ™ŒπŸ˜΄

Oh how I look forward to Saturday nights for…sleep! πŸ™ŒπŸ˜΄

4 days ago
0 notes
Hi boo’s! πŸ’ͺπŸ™‹πŸ‘‹πŸ‘‹

Bunz & Gunz Bootcamp 
When: Tomorrow (and every Saturday) at 10 a.m.
Where: Lacuna Fitness 645 S Clark
Entry: $20 via emariefitness@gmail.com PayPal 
What: gluteus and arms πŸ’ͺπŸ’ͺ
Who: me and You! 

What’s great about your metabolism? You can control or “fix” it! 

1 way?

[Eat breakfast  within the first hour that you wake up.]
Ever wonder why it’s called “break-fast?” Break the fast! While sleeping, your body is literally fasting.  You’re not eating for up to 8 straight hours…why wait until lunch time to nourish the body after an eight hour fast? 
Benefits: 
1. Weight Control
2. A more nutritionally complete diet, higher in nutrients, vitamins and minerals
3. Improved concentration and performance in the classroom or the boardroom
4. More strength and endurance to engage in physical activity
5. Lower cholesterol levels

Have an awesome bawesome Friday boo’s ❀️😎
 (at Lacuna Fitness)

Hi boo’s! πŸ’ͺπŸ™‹πŸ‘‹πŸ‘‹

Bunz & Gunz Bootcamp
When: Tomorrow (and every Saturday) at 10 a.m.
Where: Lacuna Fitness 645 S Clark
Entry: $20 via emariefitness@gmail.com PayPal
What: gluteus and arms πŸ’ͺπŸ’ͺ
Who: me and You!

What’s great about your metabolism? You can control or “fix” it!

1 way?

[Eat breakfast within the first hour that you wake up.]
Ever wonder why it’s called “break-fast?” Break the fast! While sleeping, your body is literally fasting. You’re not eating for up to 8 straight hours…why wait until lunch time to nourish the body after an eight hour fast?
Benefits:
1. Weight Control
2. A more nutritionally complete diet, higher in nutrients, vitamins and minerals
3. Improved concentration and performance in the classroom or the boardroom
4. More strength and endurance to engage in physical activity
5. Lower cholesterol levels

Have an awesome bawesome Friday boo’s ❀️😎
(at Lacuna Fitness)

5 days ago
0 notes
Hello !
Good afternoon !! 
Trained shoulders, biceps, and triceps today…won’t be able to drive home later πŸ˜‚
Midday post never happens…πŸ™‹
πŸ’ͺ
If you miss my BUNZ&GUNZ workshop on Saturdays, you’re missing out on some major body sculpting! These are the routines that get you looking athletic, sexy, and lean! We workout with weights and your body weight to get you strong and to look GOOD!! πŸ’ͺ
Every Saturday at Lacuna Fitness 645 S Clark! 
At 10 a.m. 
$20 pre-pay
PayPal: emariefitness@gmail.com or visit www.emariefitness.com for more details! 
Work hard-Get results. Dassit. πŸ™‹πŸ’ͺ

#beablessing to someone in some way today ❀️ (at www.emariefitness.com)

Hello !
Good afternoon !!
Trained shoulders, biceps, and triceps today…won’t be able to drive home later πŸ˜‚
Midday post never happens…πŸ™‹
πŸ’ͺ
If you miss my BUNZ&GUNZ workshop on Saturdays, you’re missing out on some major body sculpting! These are the routines that get you looking athletic, sexy, and lean! We workout with weights and your body weight to get you strong and to look GOOD!! πŸ’ͺ
Every Saturday at Lacuna Fitness 645 S Clark!
At 10 a.m.
$20 pre-pay
PayPal: emariefitness@gmail.com or visit www.emariefitness.com for more details!
Work hard-Get results. Dassit. πŸ™‹πŸ’ͺ

#beablessing to someone in some way today ❀️ (at www.emariefitness.com)

6 days ago
0 notes