Tag: fitness

Food, Giveaways, Healthy Living, Meal Plans

Staying Healthy with Faithful Workouts – 1 Year Plan Giveaway

Erin Sluka

I have partnered with Faithful Workouts

 

Staying Healthy with Faithful Workouts - 1 Year Plan Giveaway

No scale, no stress, no anxiety, no focus on results. Just actions- God, water intake, exercise and natural food. That is what you get from Faithful Workouts. You get to choose what you want to do according to your schedule. All you need is some space, sometimes some standard exercise equipment (but not always) and and a few moments a day. This is a program that focuses less on inches and a scale number and more on total health while losing that weight and feeling great as well as learning to live a healthy and enriched life.

Michelle Spadafora started Faithful Workouts because she loves to eat healthy, loves to exercise and loves to talk about Jesus. So you put all of those things together and divide it by days in a calendar and you get a daily map that includes more than just a workout where you hit a stop button and go take a shower. At the end of the first workout I did she showed us how to make 3 ingredient banana cookies I went downstairs and made them myself and enjoyed a snack with my son that morning after my workout video. ON that day 1 of August I had a quote and a little excerpt about that quote that read:

“We can either spend our days living to please others – or we can live them trying to please God. We want to love others, of course, but you cannot try and change yourself just to “make everyone happy.” The fact of the matter is, you can’t make everyone happy, but you can ensure that you are filled with joy and peace and light by putting God first.”

 

That was followed by a 20 minute workout and a recipe. What is the cost? How much do you spend having to drive to the gym (not counting gas money and that intimidation feeling around others)? I just cancelled my husband and I’s membership this year as our schedules could not get us out of the house so I had begun working out in home when I get up in the morning. We were paying $37 a month and no recipes, menu plans or inspirational quotes were included. The Faithful Workouts F4 plan will cost you $7 a month or $70 a year and that begins after your 30-day free trial. That is a no-brainer! The free trial is available to everybody right now.

 

 

Here’s what’s included in your Faithful & Fit Plan:

  • Menu plans, grocery lists & cookbook (gluten free & dairy free options!)
  • 150+ Online Exercise Videos for every fitness level
  • Faith & Fitness Calendar to make getting healthy simple!
  • A forum to keep you inspired, connected & accountable
  • Monthly Live Chats to address your health questions
  • Inspirational articles sent to your inbox every week
  • Podcasts so you can take us with you on your walk, bike, or run!
  • A 10% OFF Member-only store discount

Michelle wants me to offer all of you a chance to win a 1 year Faithful Workouts F4 membership. Enter below. It is open to my US readers and will end on 8/30. Good luck!

 

 

Food, Healthy Living, Natural Foods, Tips and Tricks

Have Fun Burning 100 Calories In 30 Minutes #TheDayIsYours

Erin Sluka

I am a Premier Protein Ambassador and they are featured in this post as sponsored #TheDayIsYours

Have Fun Burning 100 Calories In 30 Minutes #TheDayIsYours
Photo source: Pixabay

I admit it! I did real well with my new exercise and eating regimen then began skipping the exercise. I am not too ashamed to admit I had not stuck it out because too many of us fall into that same rut. For me it was a trip. I was not able to get in my usual workouts and was gone for 5 days. When I returned home I found every excuse to not start each day, promising myself I’d do it “tomorrow”. It is summer, I am so angry I hit my goal season and am not tone like I wanted to be. I have kept up my cleaner eating, but ugh…swimsuits!!

I had to find the root of my lack of motivation first. We just bought a home 60 miles away and had to get out of our current one so the new family can be in on time. Our build is not complete so we are living in a hotel for a few weeks. Time! It has been stressful, good stress, but stress. I worked at our local High school so summer just started for me. Until now it was work, pack, end of year activities as a PTA board member and more packing. So, I decided to choose a daily calorie goal and time goal.

What I want is to burn 100 calories a day while still eating healthy and I can commit to 30 minutes a day. So there is my starter: burn 100 calories in 30 minutes and have fun doing it! It is not hard to do.

  • 25 Minutes of moderate Yoga burns roughly 100 calories
  • 30 minutes of shooting hoops can burn up to 150 calories (go ahead and take the kids basketball for some outdoor fun)
  • Get out in the garden! You can burn a tad over 100 calories in 30 minutes of steady gardening
  • Bored? Take the kids to the driving range! In about 30-40 minutes of hitting balls, you can burn those 100 calories
  • Have you ever wanted to take a dance class? Grab your partner and sign up. Light dancing for 30-35 minutes gets you to the 100 calorie mark. More intense dancing will burn you even more-almost twice as much more!
  • Need motivation to clean? You can burn the 100 calories with 30 minutes of vigorous cleaning or by vacuuming that length of time

Remember! There is no one-answer-fits-all. Your BMI and BMR will play a factor. So to help you understand my numbers I am basing off of my own stats: 5’3″ 132lbs and BMI of 23.4. Above calorie chart referenced from TheCalorieCounter.net.

Remember! When you want to add exercise to your day, you should also add more protein. As a Premier Protein Ambassador I have learned a lot about the benefits of protein from how to avoid over eating to giving your body the nutrients it craves when working harder. It is also important to know what the protein products you consume also contain. Many products labeled ‘protein’ are also full of sugars and preservatives. Learn more about consuming protein, here.

Healthy Living, Home

Fitness is Fun with JumpSport Trampolines

Erin Sluka

This is not sponsored in any way. I may be chosen for a free trampoline for a future feature

It has been such a busty week packing for our move. I cannot wait to get back to normal in our new home. There are so many reasons why I am excited for this home and two of those reasons are a benefit to myself. First, I have my own (secluded) office. No more working in the family room corner. Second, I have an extra space we decided was our health space. I have a shelf with some health books, small love seat and an exercise bike and floor equipment for now.

Then my 9 year old tells me that I need a trampoline (I am sure he is ONLY looking out for my best interest). He really wants a trampoline for our backyard but it is a smaller backyard so I told him the only one we could ever get would have to be smaller in scale. So when we were at a sporting goods store this week he saw there are fitness trampolines. I know where his brain is at! I can fit larger than a fitness size in the backyard so one day we’ll reward him with his own after being so concerned about my health (giggle). For now, having one in the fitness room would give Mom her own private fitness fun.

JumpSport Inc. has been a champion of quality and safety in the trampoline industry for over 20 years. Our products offer superior bounce performance with long lasting warranties and safety ratings surpassing even the top competitors.

Savings code

Invest in a 14ft, 12ft, or 10ft SkyBounce trampoline system today using Code: JumpUp20 on these trampolines (cannot be combined with any other coupons.) Spend less time worrying and more time enjoying jumping as a family!

For additional savings and to see more product offerings, visit the trampoline sales page here!

Healthy Living

What You Can Do To Get Healthy In 2017

Erin Sluka

Health is one of the greatest assets that an individual can have in life. This is the case for numerous reasons, including the fact that great health ensures that you can optimize work performance while also maintaining the mood stability and high energy levels necessary to enjoy an active social life. Unfortunately, many people lack knowledge regarding which strategies they can and should implement for the purpose of enhancing their current level of physical and mental well-being. If this is your dilemma, don’t worry. You can use some or all of the wellness strategies outlined below to get on the road to great health in 2017

What You Can Do To Get Healthy In 2017
Photo Source: Pixabay

1. Join Your Local Gym.

If you’re not already on the gym bandwagon, you need to hop aboard right now. Joining the local gym is a good idea because it ensures that you’re constantly surrounded by other health-conscious individuals who have made a commitment to getting and remaining fit. Note that joining your local gym will also empower you to remain connected to a team of fitness professionals who can provide you with the guidance and instruction necessary to keep you on the road to enhanced physical and mental well-being. One great benefit of gyms is that many if not most now feature a wide range of exciting, dynamic group fitness classes. Gyms across the country now offer classes like pilates, step aerobics, kickboxing, yoga, and more!

2. Optimize Your Eating Habits.

In addition to joining your local gym, make sure that you optimize your eating habits. This step is immensely important because the majority of Americans currently follow the Standard American Diet (SAD). This diet is low in fiber and high in fatty, processed foods that are full of sugar and numerous chemicals that detract from your well-being. Luckily, consuming a healthier diet doesn’t have to be hard. You can take baby steps such as replacing your processed dinner with a fresh, green salad. You might also want to consider replacing sugary sodas with a delicious smoothie.

To ensure that you remain on track to eating optimally, consider the value of using an online food journal. These journals are advantageous because they enable you to quickly log in everything you’re eating and then break your intake down in terms of things like caloric consumption and carb/protein fat ratios. You can use an online resource such as www.cronometer.com to get this process started immediately!

3. Try Supplementation.

One final strategy that you can employ to get healthy this year is supplementation. While eating a balanced diet is immensely important, you should know that many people struggle with nutritional gaps even after they begin to eat well. With this reality in mind, you may want to consider taking supplements that help you fill those gaps. Online retailers like Health365 are pleased to offer a wide range of health-optimizing supplements as well as bioglan vitamins.

Get Healthy And Happy Now!

If you’re determined to make 2017 your healthiest year yet, know that you can realize the goal. Use the strategies listed for you above so you can start feeling your best right now! For more about healthy living, see my posts about fitness, food and rising active families.

Food, Giveaways, Healthy Living, Recipes

High Protein Food Choices to Power Through Your Day #TheDayIsYours

Erin Sluka

I am a Premier Protein Ambassador. Opinions are my own and compensation for my stories was given

protein foods

The last time I shared some protein tips I talked about the right times to consume protein in your day. Now, as a proud ambassador for Premier Protein I want to discuss high protein food choices for you. These foods are packed with natural protein, not fillers so you can get through your day.

protein power

The obvious to start with are protein shakes and bars. Having these available in your fridge and cupboard make taking protein on the go so easy. I have been sticking to my goal of having a protein bar as my midday snack so if I know I will be out all day I put a bar in my purse. This helps me avoid a snack stop where I’m bound to by a muffin at a coffee shop or less healthy snack at a convenience store.

My absolute favorites are the Caramel Premier Protein shake and the Double Chocolate Crunch or Salted Caramel Premier Protein bar. Why do they make a great choice? These bars pack in 30g of protein with no artificial sweeteners, flavors or colors.

prot

Admit it! You have a large jug of protein powder and are not using it, aren’t you? Do you not like to blend your own powder or does it feel like a chore to make your protein shakes like this? Try using up your powder as substitutes in recipes. I make a yummy protein icing with protein powder. You can shorten the amount of flour and add protein powder in cakes, pancakes, waffles and more.

[bctt tweet=”It’s a #OMGhop giveaway hop with #rvm I am giving away @PremierProtein samples #ItsYourDay” username=”3sonshavei”]

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There is protein beyond convenient bars and shakes. The best foods to put in your grocery cart on your next store run include eggs, oats, almonds, chicken (breast), greek yogurt, tuna, pumpkin seeds, peanuts to name a few. Some of these work great as snacks or to turn into meals. Try an egg salad sandwich on protein-rich bread like Ezekiel Bread. Try a chicken salad with homemade dressing and sliced almonds. However you like to enjoy these foods, remember that your body needs protein and more than ever if you are active and on-the-go. Visit Premier Protein to find more great products as well as discussions and education about protein.

OMG-Hop.-March-17-31

This post is part of the OMG! It’s a Giveaway Hop link up hosted by Review Wire Media. Enter to win a Premier Protein sampler pack below then scroll further to enter other great giveaways by Bloggers like me.

protein giveaway

Enter below for the Premier Protein Sampler giveaway. Ends on 3/31 and open to US. Good luck!

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Food, Giveaways, Healthy Living

Protein Shakes Your Muscles Crave During a Workout #TheDayIsYours

Erin Sluka

I am a Premier Protein Ambassador. This post is a sponsored post and all opinions are my own #TheDayIsYours

protein day

How is your New Year starting out? Are you sticking to those health plans? Many of us spent weeks or months researching health regimens and food habits so we are ready to start the new year off right. Now that we are a few weeks in you may be wondering if you are on the right track. Are you seeing plateaus? It’s OK! This is normal. Are you eating right and consuming the right foods at the right times? Protein is one of the single most important nutrients your body needs to power through the day and workouts. So let’s talk protein…

Fun workout fact!

Did you know that when you work out you are actually damaging your muscles a bit by creating small tears? This is OK! It is in the repair process that your muscle learns to heal and in a way that it becomes stronger than it was.

In order to handle the workload and heal it uses up your body’s nutrients. Your body’s muscles will visit your “nutrition storage’ and use it all up. In order for your body and muscles to recover, you need to stock up your nutrient shelf ASAP because it is coming back for more within 20-40 minutes after your workout. This is how it was explained to me by a trainer once and thought it was some clever education to share.

premier bars

When is the best time to consume protein?

First of all, you are consuming plenty of protein each day right? If not, please start today. Did you read my last paragraph? It is that important to keep protein stocked on your ‘nutrient shelf’ (or within your body). Make sure you mix protein shakes and bars with actual protein-rich whole foods too like chicken breast, eggs, greek yogurt, etc..

  1. In the morning. Every morning-even rest days you wake up after hours of not consuming any food. Muscles will break down without protein so consuming protein right away in the morning actually helps to build muscle to start you off right for the day. Try waking up with a Premier Protein shake in any of their delicious flavors. With these shakes you get 30g of protein, 24 other essential vitamins & minerals at only 160 calories and added calcium without the loads of sugar.
  2. Pre-Workout. You know your muscles are going to hog up all the protein you have stored so far in the day so why not reload before your workout so you have enough protein on board to make it to the finish line. Try eating a Premier Protein Bar before leaving to the gym or 30 minutes prior to your workout. If you did not know, Premier Protein does not add artificial flavors or additives to their products.
  3. Post-Workout. Hurry! You have about a 20-40 minute window that your muscles will be frantically searching for that protein for recovery. If you did a pre-workout protein snack then you can perhaps extend that window a tad. Your body just hogged all your nutrients and if your muscles don’t get that nutrition they will not recover and repair properly. This is a great time for another Premier Protein shake or 1 scoop of Premier Protein Powder in a your blender bottle so you get all the nutrients and amino acids needed in one convenient drink.

protein pantry

Additionally,  if you have a protein-rich lunch such as an egg salad or grilled chicken sandwich, greek yogurt with fruit & granola or chicken salad with hard boiled eggs and add some protein to your dinner your body will thank you! Don’t forget your growing, athletic teenager! They need the protein throughout the day too so pack them a shake and/or bar before they head off to school and sports practice in the afternoon.

The Giveaway

1 lucky reader will win a (random) sample assortment of Premier Protein shakes and bars. Enter below. Open to US and ends on 2/10. Good luck!

protein giveaway

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