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

Vegan Cuts Subscrption

Hey beauties! I recently subscribed to http://www.vegancuts.com 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!

https://photos.app.goo.gl/YzLxb1BSapug5Jks5

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 =)

XOXO

Erica

Deities of Health

http://www.deitiesofhealth.com

deitiesofhealth@gmail.com

http://www.instagram.com/fitamerica55

The Naked Vegans (baked goods)

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! https://www.grove.co/referrer/10910172/

XOXO

Erica

http://www.deitiesofhealth.com

deitiesofhealth@gmail.com

http://www.instagram.com/fitamerica55

http://www.twitter.com/byrnerica

Protein Bites

Want a quick healthy snack that is a little ball of energy and protein? Look no further! These little bites, which can be done plenty of ways, will give you all you are looking for in a good healthy snack. Plus, they will make you think your eating cookie dough and only take 5 minutes to make!

Below I will provide how to make these bites three ways, but you will see that all you have to do is really switch out the protein powder flavor for more creative flavoring =) So for these awesome energy and protein packed bites you will need:

1 1/2 C of flour of your choice

1/4 C of protein powder

2 Tbs of chia seeds

1 Tbs of ground flax

1/4 C of agave or maple syrup

1/4 C of coconut oil

1/4 C of almond or other plant milk

This is all you will need for any flavoring. I used Vega Plant Protein Powder in the Salted Caramel flavor, so I didn’t add anything else, except some sea salt to sprinkle on top of the bites when they were done. To make you simply put all the dry ingredients in a bowl and whisk until blended. Add the wet ingredients and mix well (you may need to add one or two more tablespoons of nut milk, but you want it to be a crumbly dough mixture). Once well mixed, knead and squeeze dough so that it forms, and then roll into little balls and store in the freezer. Viola!

Other yummy flavors is lemon poppy seed and chocolate. For the lemon just use vanilla plant protein powder, replace the chia seeds with poppy seeds (or stick with the chia) and the  1/4 C of nut milk with 1/4 C of lemon juice and add 2 Tbs of nut milk. For decadent chocolate bites, use chocolate plant protein powder and then roll in finely chopped peanuts, cashews, or coconut flakes. Enjoy!

XOXO

Erica

http://www.deitiesofhealth.com

deitiesofhealth@gmail.com

http://www.instagram.com/fitamerica55

http://www.twitter.com/byrnerica

YouTube Deities of Health

 

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!

XOXO

Erica

http://www.deitiesofhealth.com

deitiesofhealth@gmail.com

http://www.instagram.com/fitamerica55

http://www.twitter.com/byrnerica

YouTube Deities of Health

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.

XOXO

Erica

http://www.deitiesofhealth.com

deitiesofhealth@gmail.com

http://www.instagram.com/fitamerica55

http://www.twitter.com/byrnerica

YouTube Deities of Health

Grove Collaborative

I took this video last weekend (yea, yea, late post lol) and wanted to share again the amazing things of this awesome site. I have been using the bags everyday since I got them (June7th) and I am in love with them. I also used the dishwashing detergent and rinse aid last night and they both work super good. The mouthwash is great and leaves teeth squeaky clean! You all really need to check them out! https://www.grove.co/referrer/10910172/  *apologies in advance for my baggy jammies and zombified look lol*

XOXO

Erica

http://www.deitiesofheatlh.com

deitiesofhealth@gmail.com

http://www.instagram.com/fitamerica55

http://www.twitter.com/byrnerica

YouTube Deities of Health

 

Grove Shipment #2

Y’all I am still loving being a part of the Grove Collaborative community! Got my second shipment and again I was not disappointed! Still have great prices and love that it all gets shipped to my door! Plus I yet again got some freebies thrown into the mix! Don’t forget to check them out! You will get some awesome gifts in your order too! And lets be honest, who doesn’t like shopping from their pj’s sans bra or brushed teeth, and getting the items delivered to your doorstep with some free stuff!?!?!

XOXO

Erica

Use this link to get your free 5-piece gift set!

https://www.grove.co/referrer/10910172/