Banded Booty Circuit

Complete this as a circuit doing each movement for 10 reps ( a total of 20 when it is unilateral based). Then repeat 3 more times for a total of 4. Do this 3-5 times a week alone or with another workout for a burner. You could also switch it up and complete it as a pyramid. For example, do 1 banded squat jump, then 1 wall sit banded abduction, 1 banded leg kick back on each leg, 1 banded reverse lunge on each leg, 1 cossack squat per side (bring band up high), 1 banded kneeling abduction (fire hydrant) per side, 1 banded clam shell per side, 1 kneeling leg lift per side (again bring the band up high), and 1 seated banded abduction (really focusing on your breathing especially during this one, breath in and your belly expands fully as your legs are together, breath out and pull your core to your spine, belly caving into your back and tightening as your legs spread apart). Then repeat the whole circuit this time 2 reps of each move, then 3 reps, then 4, so on and so on. This could also be a good HIIT training focusing on each movement for 20-30 seconds doing as many reps as you can before resting for a short period of time (10-15 seconds) and then doing it over again for a few more rounds and then moving on to the next move. I do challenge you to do it at least once a week really focusing on the movement and your breathing. Holding the bottom portion for a total of 3 seconds before coming back to start and doing it again. Have fun and let those glutes burn!!!!



Deities of Health

Vegan Cuts Subscrption

Hey beauties! I recently subscribed to for their subscription boxes for the snack box and beauty box and love them! I figured I would share what I got this month. The boxes allow you to choose what type of plan you want, or if you don’t want to do a monthly or yearly subscription there are also boxes that you can buy outright one time. They also have a market place with lots of goodies for everyone!

Pumpkin Bread

I love fall because it’s colors are like being wrapped in a soft blanket of warmth. Vibrant reds and oranges paint the trees, there is a crispness to the air, and all the aromas of cinnamon, apple, and pumpkin fill my nose! Oh, and I am a #basicbitch with all of my pumpkin spice! Vegan of course! I am a carb baby and I love any kind of loaves or breads! I literally could eat some sort of sweet bread Every. Single. Day. The other day I decided to make mini pumpkin loaves. I experimented with my favorite banana bread recipe and changed it out for pumpkin (so yes that means you could totally substitute the pumpkin for about 3 large bananas and have this bread become a banana bread instead, or hell make them both)! For this bread you will need the following ingredients:

-1 Can of organic pumpkin purée (a little less about 1 1/3 C if you want it a little less dense)

-2 Tbs of ground flaxseed

-1/3 C of plant based milk (like to use cashew almond)

-1/3 C of melted coconut oil

– 2 Tbs of pure maple syrup

-2 tsp of pure vanilla extract

-1/4 C of sweetener of your choice (coconut sugar, stevia leaf, brown sugar….)

-1/2 C rolled oats

-1 tsp of baking soda

-1/2 tsp of baking powder

-1/2 tsp fine sea salt

1 1/2 C of flour

Preheat oven to 350 and grease your loaf pan ((9×5) or mini loaf pans or muffin tins). In a large bowl stir in all the wet ingredients (the top 6) until combined (if you are switching the pumpkin for banana, mash the bananas until almost smooth and have 1 1/3 cups). Add the dry ingredients one at a time, in order of the above list. Stop mixing when there is no more flour to be seen at the bottom of bowl or in mixture. Spoon into your pans and bake for 30 minutes (start with 20 if your using muffin pans or mini loaves, I always check every 10-15 minutes, especially if I am not using my oven). If the dough is still wet, bake another 20 minutes until a toothpick can be inserted and come out clean. Cool on a cooling rack and then slice and serve. Top with walnuts, pumpkin seeds, or pecans. I like to drizzle a simple glaze (melted brown sugar) on mine. ENJOY =)



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The Naked Vegans (baked goods)

Greek Tofu Scramble

Got this recipe from Forks Over Knives and it was so yummy and quick I had to share! This is perfect for breakfast but also awesome for dinner (which is what I did). For this meal you will need:

-14oz package of extra firm tofu

-1/3 C of nutritional yeast

-1 1/2 tsp of each dried basil and parsley

-3/4 tsp of ground turmeric

-sea salt and pepper to taste

-3/4 C of diced red onion

-1 1/2 tsp of garlic

-1 1/2 (14 oz) cans of artichoke hearts chopped

-1 1/2 C of cherry tomatoes

-1/3 C of kalamata olives (optional)

-4 1/2 C of baby spinach

After tofu is drained and patted dry with a towel, crumble it in a bowl with the yeast, parsley, basil, turmeric, salt and pepper. Mix well. In a large pan over medium heat, cook onions until translucent (keep adding water if needed to avoid sticking). Add garlic and stir. Evenly add tofu mixture to pan and cook until bottom of tofu is golden brown. Add artichokes, olives, and tomatoes and cook about 5 more minutes. Add spinach and cook an additional two minutes. Serve with a side of whole grain toast and some fruit.

Enjoy =)



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Grove For Fall

Got yet another review from my Grove Collabaritive shipments. This one was super exciting because they had the fall scents which I love. I will post the video below, and also a picture of the other shipment I just received yesterday which includes 2 other fall soaps (apple cider which is amazing and mum which is also really good! My fall set that I ordered came with pumpkin soap which I loved and wanted to try the other scents). I also got my soy pumpkin candle that shipped separately and let me tell you, the candle isn’t very big but it’s aroma fills the whole room! I also got a flea and tick spray that is all natural to use on the pups whenever we are walking outside. You just spray it once a week or before you go on a hike or an area you are worried about. Grove now has a full pet line on there with all sorts of things for your pet needs! Also in the latest shipment I got a charcoal sponge for bathing, dog toothbrush and paste, and coconut scrubbing sponges (I already washed the dishes with one last night and I looooove them)!



Grove Collaborative

Hey y’all! Got a new shipment in and I wanted to share! Oh and I have been using the little brush and soap bowl that I showed in this video and I loooovveee it! All you need to do is add soap and a little water to the dish and press down whenever you want to use. The bamboo and sugar cane toilet paper is really awesome and is very durable. The vegan floss is working great also! Definitely will be buying it again. Below is a code for you to use to get a free 5 piece Mrs. Meyers cleaning kit with your first $20 or more purchase!! Don’t forget that the fall scents are coming out! Sign up for Grove now and I promise you will love it! The products are great, they price match, and the customer service is exceptional! Here is the code to get your free gift!



Eating More Raw

Hello beauties! So I know I told you on my last video that I was transitioning to more raw eating (still vegan of course), and would share with you how my week typically has been going. I am not eating 100%, more like 60-80%. I am feeling better and you definitely can feel a difference in mood and energy even with just the short time, and not a full transition. Eating raw vegan has been shown to diminish signs of depression, increase energy and stamina, create healthier glowing skin, cure illness and disease, and many other wonderful things, and honestly why wouldn’t it? We are eating power packed nutrients that the earth herself is providing. My face has not really broken out, and I have not worn foundation at all the last couple weeks because of it. My hubby and others keep complimenting on my skin, so these little things help me want to continue to stay raw.

So, what have I been eating for my raw meals? I start my mornings off with soaked steel cut oats. I love these because not only are they packed with protein and fiber and extremely versatile, but they are so easy and excellent for me to grab on the mornings when I coach and have to be out the door at 4 a.m (yes leaving my house at 4)! These, well actually my lunch meals too are all super easy and can be changed up in so many ways, even though the base is the same. For the oats all you have to do is get some steel cut oats, place them in a jar with your favorite raw nut milk, and then add your favorite fruits, seeds, nuts, and spices. Close the jar and store in the fridge until ready to eat (note that it takes about 5 hours for them to soften, I make a whole weeks worth at the end of each week that way I always have some ready). My staples to all my morning oats are of course the oats and nut milk, along with chia and hemp seeds, and usually cinnamon. I like to add apples and raw walnuts or almonds, bananas with raw cashew (a little bit of raw carob powder is good too), blueberries with my favorite raw nut butter (tastes like pb&j Sammy), and papaya with raw sunflower seeds and some agave. The creativity is endless.

For lunch or dinner I have been doing a green smoothie which I mix up between kale and spinach and some kind of fruit, along with chia and hemp seeds. If I don’t do the smoothie I have been doing kale salads, which I am currently obsessed with. These too, can be super versatile and delicious as well as very easy to make. I add kale, a fruit, a nut, and other raw veggies and alway season with cayenne pepper, and either lemon juice, a balsamic and/or EVOO or raw agave. A few of my fave varieties are the kale with red onion, tomatoes, carrots, celery, apples/pears, and almonds with a coconut balsamic and a habanero EVOO, or a mix of the kale, raw sunflower seeds and raw cashews, cinnamon, a little cayenne, and raw agave. These salads are superfoods packed with nutrients and lots of fiber as well keep you full. Note that kale must be chewed in its entirety for it to fully digest properly, otherwise it can sit heavy in your stomach. For this reason I chop it in the food processor after I chop it up by hand. Most of us are always in a rush and are never on a slow mode in life, my husband is like this and eats his food super fast and doesn’t thoroughly chew it. So make sure you chop the kale really good and chew completely =)

Snacks are easy, I just nosh on some fresh fruit or veggies with my favorite raw nut butter, or have some seeds and nuts. Try these out and make them your own! Let me know which is your favorite morning oat, green smoothie, or kale (or green) salad!



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Raw Nut Bars

This recipe was inspired by Sasha Fraser’s Raw Food Recipes and Preparation. It super easy, little cleaning, no cooking, and delicious. The recipe makes 6 good sized bars (you could always cut them smaller or larger). They are good for a quick take on the road breakfast or snack, and provide energy. For these bars you will need the following:

  • 3 large bananas
  • 1 tbsp of lemon juice
  • 1 C of raw nuts of choice (I use pistachios and cashews)
  • 2 C of rolled oats
  • pinch of sea salt
  • 1/4 C of melted C of extra virgin coconut oil

Line a shallow tray with parchment or cling wrap (8×6 is a good size if you have it), mix bananas and lemon juice in a blender, process nuts and oats until they are finely chopped, then add salt, banana purée and coconut oil and process until combined. Spatula the mixture in your tray until it is flat. Sprinkle with cinnamon, cover and place in fridge for at least an hour. When mixture is set, remove and cut into bars. Enjoy or store in an air tight container in the freezer for up to a month.



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8 Month Mark of Being Vegan

Heyyyyyy! So July 13th we hit our 8 month mark of being vegan and its been amazing! The video is a little lengthy (so sorry, I promise next time to keep it short and sweet)! But just wanted to share all my finds with y’all and answer any questions I got. I have also included pictures of this months progress and I include a few from the first month of being vegan. I wanted to show how easy it is to get into the normalcy of buying for convenience rather than putting the time in and doing it the healthier way. So this week I promised instead of buying my nut milks and cheeses that I was going to start making my own again, always if not at least way more often than not!

It has been super easy to remain vegan (and no I have not had any slip ups, nor have I had any cravings). After a little while, and knowing what you like and what to look for in your products, you start to develop your rhythm and find your favorite brands so grocery shopping soon becomes a breeze. The only time I struggle is when the bread we get is sold out or not at a store we are at when out of town, but that has been the only time consuming thing. Breads are hard (trying to cut them out and only use sprouted grain breads, but the kids like their peanut butter and agave sandwiches) because so many now a days contain sooooooooo much shit in them! Sugars (in all forms) acids and bird feathers! So the bread that I love to get has only natural and organic products and nothing in it I cannot pronounce. Aside from that if you put the effort in, in the beginning things will start to get easier and it will be like grocery shopping you used to do. I also recommend doing store pick up or delivery if you have it. So many places offer it now that all you have to do is go online, fill your shopping cart with your list and then you can do curb side pick up in a matter of an hour or two. This helps standing in the store to eliminate animal derived products (you can just search if it is vegan right online) and also helps you to not buy stuff that isn’t on your list.

As for going out to eat, that has become much more simple as well. Vegan places and options are popping up more and more. So many places now offer vegan dishes for us to enjoy. My husband and I ate at the Melting Pot for our anniversary and it was a delicious! They have a vegan 4 course meal starting with melted vegan cheese and fruits and veggies for dipping, followed by a refreshing salad, a main course with a vegan sauce to cook your tofu and vegetables in and an arrangement of dipping sauces, and finished off with a yummy vegan chocolate with fruit and nuts. Mellow mushroom has vegan cheese, tofu, and temphe. Your Pie also has vegan cheese and an abundant amount of veggies to make your own pizza, as well as a dairy free sorbet. If you are going out of town or a theme park, check ahead of time that way you are well prepared. We always just bring our own food to the hotel or wherever we are staying to make it easier, and to save money rather than eating out every day.

I have also decided to try to eat more raw during the week. Yesterday my family and I ate completely raw the whole day. I talk about this in the video,  but eating raw 60-80 percent of the time can really boost your mood, energy, and health! So now that I have this vegan thing down, I am going for a challenge and I will let you know and include you, as always in the process!

Again thank you all for your continued love and support! Keep in touch and keep those comments and questions coming! I live to know more about you amazing people out there!



YouTube Dieties of Health

First two pictures are normal and not flexed.

Here are pictures from the first month of being vegan. Note the first month of being vegan when I was eating cleaner and not getting processed vegan food, I was more lean and muscular. Diet counts for about 80% of your physique!

Raw Carrot Soup

If you are wanting a nutritious and delicious meal that takes 5 minutes to make, then look no more! I made this yummy raw carrot soup last night and it was super refreshing, especially in this humid Georgia summer month! For the soup you will need 6 medium carrots, 2/3 cup raw almond milk (or you could use your fave plant milk, and if you don’t have raw used your store bought), a handful or two of fresh parsley, and salt, pepper, garlic, and cumin to taste.

Now to make, just add it all in a food processor or blender and blend until well blended! Add about 1 1/2 Cups of boiled water, give it one more pulse or two to mix and then serve in warm bowls (pop the bowls in the microwave if you would like to keep the soup warmer for longer). Garnish with a drizzle of your plant milk and some parsley. Enjoy!



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