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!!!!

XOXO

Erica

Deities of Health

Deitiesofhealth@gmail.com

http://www.deitiesofhealth.com

http://www.instagram.com/fitamerica55

Intermittent Fasting

Hello beauties! I hope that this morning is going well for you all! As some of you know, I have decided to take the journey of intermittent fasting. I am almost at my full week as of today, it is Saturday and I will hit day 7 on Monday. I made a little video for y’all which I will post below, on how I was feeling the other day thus far. Monday I will make another video about how the whole week has gone and also post my before and after pictures. Today is my first day that I will be going to Crossfit while still fasting. So though I have been working out through this, usually I do it in the afternoon or evening when I have already eaten. Yesterday I did do a WOD in my garage before I ate and I did really well, and even got the skill of butterfly pull-ups trying it for the first time ever, but I didn’t lift heavy weight. Yesterday I also got a personal record even after doing a previous workout, but we all know that I give my strength up to the plant based eating =)

Ok, so I am going to get headed out to Crossfit, I will let y’all know how I did and how the week went on Monday. I am also enclosing two very simple recipes below for those days when you need a good but extremely quick meal!

For the wraps all you need is a wrap, hummus (or your favorite dip/sauce like the cashew cheeze one I had posted for super bowl Sunday), and a variety of your favorite vegetables sliced up. That’s it! Super easy, nutritious and delicious! I used fire roasted hummus, carrots, zucchini, radish, and cucumber in mine. For the pasta dish all you need is pasta, I used Cybele’s free to eat superfood white gluten free rotini. This pasta comes in a variety of flavors and is so good. Mine was green lentil, cauliflower, and parsnip. You also need a can of fire roasted tomatoes drained, earth balance butter (or any vegan butter, you could even use oil if you prefer) garlic, some pepper and a dash of salt, dried parsley, oregano, and basil. Make the pasta according to the package (I literally boiled it the whole time for like 5 minutes and it was done), add the butter and seasonings, then the can of tomatoes and your all set!

I hope you all have a good rest of the weekend and I will see you on Monday!

XOXO

Erica

http://www.instagram.com/fitamerica55

http://www.twitter.com/byrnerica

http://www.deitiesofhealth.com

deitiesofhealth@gmail.com

Week 13 of Veganism

Hello beautiful people!!!! Well, it has been just over 3 months of me taking on this amazing lifestyle! I have been becoming more sustainable and environmentally conscious, and more aware of what is really going on behind closed doors in the meat and dairy industries. As I have been becoming more proactive all around the board, I am and will continue to share my experience and views on all of it.

Below is my updated video and pictures of how my body is doing. I decided to take the pictures today as well as the video, as I am on my cycle and I am at my heaviest and most bloated, just so you can see how I feel and look when I am at my worst. I have two days that I am miserable and usually don’t want to leave my bed let alone the house, and today is usually the worst of it. LOL so your welcome world! Apologies for the scary zombie-ish look, but you know I gotta keep it real! Even though I feel at my worst, this is much better than it ever has been! Thank you plant based life!!!!

Below I also posted a picture from the book VEGAN RECIPES&PREPARATION By: Sashia Fraser on what foods to avoid that are additives or animal products. Sometimes you just don’t know when the industries use trickery in their wording. Remember when in doubt leave it out! I just don’t buy it if I cannot read it. Sometimes when you are in a bind and need something quick and on the go, you of course need to get food with words you may not know. Try to look for vegan certified products, and the list below will help you in knowing what trickery you should avoid.

As always, keep up the feedback, comments and questions! I love getting to know you all and some of you have become long distance friends that perhaps I could meet in the future! You are all amazing and beautiful and uniquely you! Keep being a badass! Continue to follow my joinery here, on my you tube channel  and my insta http://www.instagram.com/fitamerica55 and twitter at http://www.twitter.com/@byrnerica

XOXO

Erica

 

Video is at the very bottom =)

 

 

Start of bioclarity

2 weeks using bioclarity

AVOID THESE

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