Snacking is a healthy thing!

Are you a snacker? If so there is nothing wrong with that! Well to be clear as long as the snacks are healthy ones, I say go for it!

Your body needs the fuel. I am a professional snacker. I would rather snack every couple of hours then sit down and eat a huge meal three times a day.

Here is why being a snacker is good for you!

1. Helps burn fat!! Say what? When eating the right types of snacks like almonds for instance, you are actually fueling that internal furnace.

2.  Snacking can help keep your blood sugar stable. If your blood sugar tends to run on the low side like mine. It is probably best for you to keep healthy snacks around.

3. Giving yourself a boost in the old metabolism! Making mindful snack choices is one way to boost your metabolism. My go too booster is edamame or pita bread with hummus!

4. Keep your stomach small. When you are eating three large meals a day you are more likely to over eat. I find that when I snack healthy I keep the bloating at bay. My waistline looks better too! 

I have included a Chocolate Avocado Smoothie recipe below. Try it out and let me know if you found it tasty. I know I did! 

4 tbsp of Almond milk (you can use soy, or coconut milk etc.)

1/2 fresh avocado

4 oz. of vanilla yogurt 

1 scoop of chocolate protein powder (or fresh coco)

1 small banana

1 tsp of honey

  ENJOY!

                                             

Like A Feather Friday

Welcome to Like a Feather Friday! 

It is said that a feather is weight-less. 
So each Friday I want to help you 

take the weight off. 

 

Learn something new ~ Open your mind this morning and learn something new. Take the time to read a short article or a chapter in a book. Put your brain to work. Work your mind muscle today!

Forgive ~ Forgiveness sets us free. Let it go and become free today. This may mean forgiving another person or simply forgiving yourself. Forgiveness can bring healing into your life.

Lemon Water ~ I absolutely LOVE lemon water. Lemon waster is a great  natural way to stay hydrated. This miracle water cleanse out your digestive system. It is an all natural way to balance out those hormones and give your metabolism a boost. When Life gives you lemons, make lemon water! 


CHALLENGE: I want to invite you all to join in the Instagram Challenge I am hosting along with two other ladies. It begins on Monday July 20-29. I promise these ten moves will tone your bottom! You can click the Instagram icon on the left sidebar to join in the fun. I Hope you decide to join me in getting #SleekCheeks!



             

“Love prospers when a fault is forgiven, but dwelling on it separates close friends.” – Proverbs 17:9

I want to know how weight-less you feel today. Comment below!


                                              

Use it or Lose it!

                            (I used 8 lbs dumb bells, please use what you are comfortable with.)

Here is a work-out that can help you build lean muscle. 

It is important that you incorporate weight training in your workout routine at least once a week.

 Did you know that you gain muscle from birth until the age of Thirty?  

Once you are in your Thirties you began to lose that muscle.

 This is a process is called sarcopenia. 

If you do not work-out at all you are losing 3% to 5% more than those who are.

I linked the article with information on Sarcopenia above. 

It is okay if you do not have a set of free weights. I have used resistance bands along with my children as substitutes. 

  Go grab some weights and let's do this set three times back to back! 

Ready set GO!!!

1. Squatting Lawn Mower ~ Get into a squat position. Make sure your back is flat. Start with the weights on or near the ground. Lift one dumbbell up in a bicep curl, then twist and lift the weight up into a shoulder press. You will want to use SLOW controlled movements. (10 reps on each side)

2. Good Morning & Rise ~ Stand with feet hip width apart and keep a slight bend in your knees. Rise to standing squeezing that booty. Now slowly raise your arms straight in front of you. Again, make sure to move slowly. (15 reps)

3. Handstand Tuck Jumps ~ Find a wall! 

Perform as many as possible. Start in Down Dog position and make sure your core is pulled in tightly. Rock back kneeling close to the ground and jump forward with both legs at the same time. You should land back down pretty softly. Repeat as many as you want. These bad boys really use the entire body and get your heartbeat up!

Take the time to care for your body. It belongs to you and you are responsible for taking care of it. Use it or Lose it!

Like a Feather Friday

Welcome to Like a Feather Friday! 

It is said that a feather is weight-less. So each Friday I want to help you take the weight off. 

Goals ~ Set yourself a goal this morning. Doing so will give you hope for the future. 

You should always pick a date to have it accomplished. If it is a life size goal, and I hope it is.

 Break it up into smaller steps taken to reach your dream goal. When you have completed the goal. 

You will be able to reflect on all the lessons learned and the steps that where accomplished.

Gift it ~ This happens to be my favorite. My love language is "Gifts". If you have time, I recommend

 reading The Five Languages of Love. 

It is true that giving is better than receiving.  Try doing that for someone today. 

A gift does not have to be bought it can be shared. Speaking a word of encouragement to someone 

could mean even more. So "gift it" today.

Eat to Live ~ With this being the 4th of July holiday. I know that there will be a ton of food temptations. 

Today try making healthy food choices. Be mindful of what you are putting into your body. 

Ask yourself if your eating to live or living to eat. It is amazing the things you can find out about your body when your eating to live.

                                                                 Happy 4th of July!

                                              "Goals in writing are dreams with deadlines"

Mama on the Go!

Mama on the Go Work-Out

This work-out goes to all the busy mama's out there!

All last week my days were tied up at the Lacrosse field.

Needless to say I had to come up with a routine that would keep both mommy and baby happy. 

Here is an on the go work-out routine that you can fully enjoy.

Cardio

1. Go for a 15-30 walk pushing a jogging stroller around the park or your neighborhood. 

Baby Bum Work

2. Hold little munchkin with one arm under bum and the other across chest. Make sure your use your arm muscles to secure him/her in.

3. Start with standing feet together. Squat down and hold for five breaths, then back to standing.  (Repeat x8)

4. Step out to right and Pile Squat, lower as low as possible. Don't be afraid to "drop it like it's hot"! Step back to standing feet together and alternate sides. 

(Repeat x8)

5. Rotate left and right with chair squat. Again as low as possible. You will really feel the burn in your quads and booty. 

(Repeat x8)

6. Squat with shoulder press. Get low and reach high. My little girl LOVED this one!

Make sure you keep the weight in your heels and hold on tight. 

(Repeat until exhausted!!) 

If you don't have a kid, niece or nephew to borrow, you can use a pet or just grab 25 lb weight.

This was by far the funniest work-out for me! 

I hope you find a way to let your child join in your work-out today. Lead by example Mama's!

Rise and Shine

 She is clothed with strength and dignity and she laughs without fear of the future.

Proverbs 31:25










What does it mean to be clothed with strength and dignity?

I want to share with you what it means to me.


It means that I can live without fear, knowing that God has equipment me for what he has called me to do.

I can live my life feeling secure. Secure in my mind, body, and soul.

My self worth is not built upon the opinions of my peers but rather the standard of my heavenly father.

Most of all knowing that my beauty is more than skin deep.

Share this with a young women today. Weather it be your daughter, sister, friend, or even a stranger.

How awesome would it be to have the future generation of women built from this one verse.

Blessings Always, 

Erin 

It Works like Magic

                               

Okay Tula Tribe here is a 10/10 workout that I put together just for you!

These ten moves are no joke when combined with an engaged core and even breaths. 

It is guaranteed to tone your entire body. 

                                    

First Circuit

1. Dog Walk ~ From down dog walk out into a plank using hands.

2. Plank ~ Lower down to Chaturanga, remember in this move your arms should be close to your        ribs.

3. Chaturanga ~ Push-up x2 then walk your hands back to down dog.

***repeat first circuit 5 times***

Second Circuit

4. Chair Squats ~ Sit low and squeeze buttocks as you rise to the top. Arms in the air by ears. 

*8 times

5. Windmill Chair ~ Hold chair pose on last count and twist from your torso to the left and right, lifting opposite arm. 

*8 times

***repeat second circuit 2 times***

Third Circuit

6. Curtsy Sun ~ Crisscross legs and lung with arms in a circle over your head. Give me your lowest stage Curtsy! 

7. Standing Oblique Crunch ~ From lung lift the knee to elbow with a crunch to the oblique.

*8 times then repeat on opposite side.

8. Knee Lift ~ From standing feet together, lift knee to chest while balancing on opposite leg. Make sure to hold for at least one breathe to balance.

9. Warrior III ~ Push through your heel back into a beautiful Warrior III, then pull forward into knee lift.

*8 times and repeat on opposite side.

Self Love Stretch

10. Forward fold ~ Bend forward from the hips to touch hands toward the floor. Hang there for a while. 

You can rock back and forth slowly or give yourself a hug around your legs. 

This is and amazing stretch for your legs. 

Your going to need it! 

Always take time to stretch to avoid injuries. 

If you felt the FIRE I want to know! Comment below.

I hope it works like Magic.