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Sunday, April 19, 2015

Eating Clean at Costco {Shopping List}



We get a lot of questions about where we shop, how much money we spend, etc. We are going to do a series of posts on "Eating Healthy on a Budget" but wanted to go ahead and share our updated weekly Costco shopping list (we've shared a Costco list before but it has been a few years since we updated it!).

These are the items we typically purchase from Costco on a weekly basis. We also pick up some smaller items at Publix or Whole Foods Market. We spend around $80-$110 weekly at Costco for the two of us (Scott eats A LOT!).

I've listed the item, price, and the recipes that we typically use the item for. You can find all of our recipes on listed by meal on the website. You should also Follow us on Pinterest so you don't miss a recipe! Also join our FREE Healthy Living Challenge for more shopping and food prep tips and tricks!

Keep in mind that these are the prices at our local Costco in GA. The availability and pricing will vary.



EATING CLEAN AT COSTCO {SHOPPING LIST}

Organic Eggs (two dozen and we normally buy two cartons) $6.99

Liquid Egg Whites (6 cartons) $7.99
Organic Chicken Breasts $21.08 ($5.99 per pound)
Lemons $6.59
Tomatoes $7.79
Fage 0% Total Greek Yogurt $6.49
Avocados (6) $6.99
Frozen Organic Blueberries $11.79
Asparagus $5.99
Other items typically purchased at Costco:
  • Almond/Peanut Butter
  • Wild Caught Mahi Mahi
  • Frozen Organic Strawberries
  • Brown Rice
  • Quinoa
I hope this helps make your shopping easier! We do offer coaching (email us at whitneycarlsonfitness@gmail.com for more information) and we also have a Getting Started and Food Prep eBook if you would like to learn more!

- Whitney

Thursday, April 16, 2015

New Season – New Start – New Mindset


A new season is a fresh start. Whatever has been holding you back let go of so you can move forward and reach your goals. We want you to use this new season to improve instead of trying to be perfect. People often have a goal of perfection in their head…they think their meals have to be perfect and their training has to be perfect. Well, guess what? There is no perfect way to eat or to train. You have to find out what works for you and that takes time! Don't wait to live your life because you aren't "perfect". Your life is RIGHT NOW. It doesn't start when you lose 10 lbs. It doesn't start when you get that promotion. It doesn't start when you have the perfect life.

When people try to be perfect they get so wrapped up in the small details that they end up just not changing anything and continue to live an unhealthy lifestyle. We want you to move more and eat healthy which is why we are so excited to team up with Kohl's on their #MakeYourMove campaign. This campaign is about bringing joy into living a healthy lifestyle instead of it being something that you dread. What you do should energize, enliven, and motive you! It doesn't even take much to get started. What we often recommended to people just starting is to invest in a food scale and a pair "goal" shorts or pants! You will need to use a food scale to weigh your portions until you are comfortable just eyeballing what you should have. We suggest a pair of "goal" shorts or pants so that you have a way to measure your progress other than just the scale. You'll love the feeling when you are able to slip on that pair of shorts you thought you would never wear (Like these pale pink ones that are so cute for spring and summer)!

We are here to help no matter where you are in your journey. We've been on this healthy lifestyle journey for about four years now. We've been successful because we've always thought about this as a journey instead of a destination. We don't have fitness deadlines to meet in terms of competitions or photo shoots, we just continue to live this way because we feel our best when we do. This is not to say that it has been all sunshine and roses either, we've had many ups but also many downs. There have been days when we didn't feel like exercising or preparing healthy food but did so because we know that in order for us to do all of the activities we love we need the proper training and fuel. We also never put mandates on ourselves or try to be perfect which makes the whole process much less stressful!

What energizes, enlivens, and motivates us? Hiking – being in nature and seeing new places. For you that might be running a 5k, or beating a PR in the gym - whatever brings you joy and keeps you moving is what you need to focus on to be successful! When you find something active that you love to do it makes living a healthy lifestyle much easier and it actually becomes something you look forward to.

With the new season and the warmer weather we encourage you to find something that you love to do. While skiing might be out of the question for most of us this time of year there are plenty of other activities to choose from:

  • Running
  • Walking
  • Swimming
  • Kayaking
  • Paddleboard
  • Hiking
  • Golf
  • Baseball/Softball
  • Biking/Mountain Biking

Rethink your cardio routine and choose from the activities above. Find a strength training workout plan that you love (hopefully it's one of ours!) where you can incorporate different styles of training and cardio to keep it interesting. Flexibility training seems to be a hard one for people; some options are to try different yoga and/or Pilates classes or DVDs!

Think about all of the places that your new found love of the outdoors can take you (maybe even Glacier National Park – pictured below)!

P.S. Did you know that Kohl's has a huge active and wellness section full of fitness gear, sporting equipment, and even healthy cooking tools?!


Don't think that just because you didn't get started in January that it's too late. It's never too late to start being the best version of yourself. Start with small changes. Those small changes add up to big lifestyle shifts over time! Most of our goals revolve around hiking since that is our favorite outdoor activity. We've never ran half or full marathons but the feeling after climbing the tallest mountain in the lower 48 (Mount Whitney – see pictures below) was one of the most amazing feelings in the world and just gave us even more drive to conquer more mountains. I wish that I could tell all of you that hiking will be the activity that you love but it may not be. Try a few from the list and start moving (and bring your family along with you!).


Supposedly, there are over 99 switchbacks on the way to the top of Mount Whitney! I didn't count them but that sounds about right!


Our goals for the next few months are to hike as many trails as possible, continue to come up with delicious healthy recipes for you, and enjoy life.

What are your goals for the next few months? What do you do that brings you joy while making you healthier at the same time? How do you plan to #MakeYourMove?

This post is sponsored by FitFluential on behalf of Kohl's.

Monday, April 13, 2015

Clean Eat Recipe :: Gluten Free Strawberry Pie Oatmeal Bake


Did you have a chance to try the Blueberry Burst Oatmeal Bake that we shared a few weeks ago? If not, go get some blueberries and strawberries and make both of these! This is the perfect breakfast when paired with a source of protein such as eggs or a protein shake. It's so hard not to eat it all right out of the oven!


Ingredients:
1 cup Gluten Free Quick Cooking Oats
1-4 cup Gluten Free Oat Flour
1/4 cup Stevia in the Raw
1/2 tsp Baking Powder
1/4 tsp Salt
1/2-1 tsp Pure Vanilla Extract (avoid HFCS)
2 Egg Whites
1/4 cup Unsweetened Applesauce (optional)
1 cup Unsweetened Almond Milk
1 cup Organic Strawberries (if using frozen strawberries, thaw prior to use)



Directions:
1. Preheat oven to 350 degrees
2. Spray 8" pan with non stick spray (we use an olive oil mister)
3. Combine all ingredients except strawberries and mix thoroughly. Add fresh or thawed strawberries. Stir to combine.
4. Bake for 20 minutes or until lightly browned on top
5. Enjoy!


He & She Tip: If the batter is too runny add 2 Tbsp of gluten free oat flour or 2 Tbsp of rolled oats.

Makes 4 servings.




Enjoy!

- Whitney

Sunday, April 12, 2015

Clean Eating Food Prep - Daily Example



Since many people tend to struggle with food prep we like to share our food prep pictures on our social media accounts (find us on Instagram, Facebook, and follow us on Pinterest). In case you have missed them, here are a few of our recent food prep pictures! Food prep is one thing that always keeps us on track since we lead such busy lives. Almost all of the recipes on our website are great for food prep and taste awesome as leftovers. We both eat breakfast and dinner at home but our three meals throughout the day are always prepared ahead of time!

The picture above is of Scott's meals for work (not including his carbs like brown rice and sweet potatoes or his veggies). Pictured is Grass-Fed Beef browned with onions, Taco Soup, and Chicken Salad!


Above is a picture of my meals for a day when I was going to be gone all day. I had Chocolate Chunk Homemade Protein Bars, Monster Meatloaf, and Pan-Seared Mahi Mahi with Brown Rice and Mixed Veggies.

Join our FREE Healthy Living Challenge for more inspiration! We also have a lot of new food prep friendly recipes coming soon so make sure you subscribe to our email updates so that you don't miss any!

We hope that these inspire you!

- Whitney

P.S. Still need a little more help? We have a Food Prep eBook!

Thursday, April 9, 2015

Clean Eat Recipe :: Rice Cake "Cereal"



Although there are healthier cereal alternatives they can still pack a big punch unless you actually adhere to the tiny serving size (and who does that?)! For a few years I've been making this rice cake "cereal" when a craving hits! It's only FOUR INGREDIENTS so you know what that means...it's easy to make! It will save you hundreds of calories and countless grams of sugar!

Ingredients:
1-2 unsalted or lightly salted brown rice cakes
4-6 oz unsweetened vanilla almond milk
Cinnamon, to taste (don't add too much cinnamon!)




Directions:
1. Crumble a rice cake into tiny pieces (I usually do this with a meat tenderizer)
2. Add rice cake to a bowl and add remaining ingredients!

- Whitney

Monday, April 6, 2015

Beginner Incline Treadmill Routine


Can't run or don't want to run? You don't have to - try this beginner incline cardio routine during your next cardio session instead! It will introduce you to incline training and you will still work up a sweat! As always, adjust this to your level and make it your own workout!

Check out this post for booty focused cardio training ideas!


Let us be your personal trainers with our detailed 4, 6 and 12 week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!