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Monday, July 6, 2015

What is Nutrition Moderation and Balance?


Moderation. Balance. Those are words you probably hear or see a lot in the fitness community. Every one is preaching moderation and balance. What does moderation and balance really mean? What does it mean to them? What does it mean to you?

This is another post that has been on my mind lately and actually in our draft folder for quite a few months. I realized that these were becoming "fitness buzzwords" (we use them too!) but saw that many people were completely lost on the entire topic. I decided to finish and post it after we had ice cream (yes, REAL ice cream) last night in Annapolis. I posted the photo below on Instagram (@heandsheeatclean).



What is Moderation and Balance?

According to dictionary.com:

Moderation: the quality of being moderaterestraint; avoidance of extremes or excesses; temperance.

Balance: a state of equilibrium or equipoise; equal distribution of weight, amount, etc. or mental steadiness or emotional stability; habit of calm behavior, judgment, etc.


What does Moderation and Balance Mean to You?

When someone posts a picture of their cookies - are they just eating two or three? Could you do the same or would you devour the whole bag? When they post a picture of their ice cream is it one scoop or four scoops?

Just like we have mentioned numerous times previously, you are NOT like anyone else. Just because someone eats two cookies per day and then puts the rest of the bag back in the pantry without thinking about it doesn't mean that you have to force or even train yourself to do the same thing. It doesn't mean that they are any better than you or more disciplined than you (or vice versa). We each have our own personalities. We need to learn how to work with our personalities instead of against.

Some people can have a bag of candy or pretzels and only eat that "one serving" or a few at at time. Others can't. It's okay. Maybe you are one of those people who can just eat a few at a time but my guess is that you've tried over and over again to "practice moderation" or count calories, points, or macros to allow for those "treats" but still end up devouring the entire bag. Don't beat yourself up.

The solution? Don't keep the cookies or pretzels in your house or at your desk. Just because you don't have junk food in your house doesn't mean that you are too strict or don't enjoy your life or food (These are comments that many of us get!). There is a place and time for everything - when, where, and how much is up for YOU to decide. 





80/20 Rule

Our overall lifestyle (traveling or not) is 80/20. 80% of the time we eat what we consider clean/healthy foods (lean protein, complex carbs, healthy fats, lots of veggies, etc.) and 20% of the time we may consume food that has more sugar, fat, etc than we normally would.

We never want anyone to feel deprived. You can still enjoy your favorite treats! Just like I posted that picture of our ice cream while we were traveling, we get our treats outside of the house. Order dessert at a restaurant (and split it with someone else), get small portions of your favorite treats while traveling, etc. In that picture, I had one scoop (which is more like two scoops at most places) of cookie dough and Scott had two scoops of peanut butter cookie. We didn't think twice about getting it. We live a healthy lifestyle and have a healthy relationship with food. This doesn't mean that when we are traveling we eat junk 24/7. This means that a majority of our meals are still healthy but we don't worry about what we are eating the whole time (more to come on this topic later).

As always, we want to caution you about comparing what others eat to what you eat. How your body will respond to certain foods is different. How often and how much you can eat will depend on your body. Just like everything else with health and fitness this takes time and trial and error! Maybe you have that "treat meal" once a week or once a month or maybe you do eat that small portion of chocolate each day. How often you need to have it will depend on your personality and your goals. Find out what timing works for you so that you do not feel deprived because that will just lead to bingeing.

Keep in mind that just like everyone has their own definition of eating clean, everyone has their own definition of moderation and balance. Some people think that eating a rice cake with peanut butter is balance. Some people think that eating three scoops of ice cream is balance. Some people think that eating a slice of pizza is balance.

"Trigger foods" will also vary for each person. I can devour an entire bag of Sour Patch Kids in one setting but I don't really ever crave (or even care for) breads or pastas. My easy solution? I don't buy Sour Patch Kids and keep them in the house. I don't care to try and "train" myself to only eat 6 Sour Patch Kids. If I want them, I will eat them outside the house where I can get a smaller portion instead of a large bag (or I will make my "Sour Patch" Grapes!).

Where do you fall on this? Have you tried over and over again to incorporate these "treats" but still end up over-eating? Or are you one that can only eat small portions and leave the rest alone?

More Posts You May Enjoy:
How Getting Into Fitness Ruined My Body Image
Are We Obsessed with Fitness Perfection?
Stories from My Scale {Why You Need to Ditch Yours For Good!}
Build Up Your Confidence with Positive Thinking
Thigh Gaps, Six Packs, and Barbie Bodies

Sunday, July 5, 2015

Full Body Tabata Workout


Have you ever done a tabata workout? They are actually a lot of fun and this tabata workout will work your entire body in a short amount of time! You will do each exercise for 20 seconds and then rest for 10 seconds. Repeat each circuit 4 times. Since you are only doing the exercises for 20 seconds you need to give it all you've got. Tabata is a great way to get in some HIIT training!


CIRCUIT #1
Jumping Jacks - 20 seconds
REST - 10 seconds
March in Place (make this more intense by "hopping" one knee up at a time) - 20 seconds
REST - 10 seconds

- Repeat 4 times -

CIRCUIT #2
Squat with Pulse (squat down and pulse 3 times, repeat) - 20 seconds
REST - 10 seconds
Front Kicks - 20 seconds
REST - 10 seconds

- Repeat 4 times -

CIRCUIT #3
Push-Ups (drop to your knees if you need to) - 20 seconds
REST - 10 seconds
Plank (make this more intense by doing plank jacks) - 20 seconds
REST - 10 seconds

- Repeat 4 times -

CIRCUIT #4
Lunges - 20 seconds
REST - 10 seconds
Butt Kicks - 20 seconds
REST - 10 seconds

- Repeat 4 times -

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!


Monday, June 29, 2015

30 Day Push-Up Challenge


After posting about our top fitness articles (2 of the top 5 were challenges!) I realized that we haven't posted a challenge lately! I've been so focused on our FREE Healthy Living Challenge that I forgot about the challenge I usually post for the first of the month! So, in case you have been sitting back and waiting on one, here it is! Let's do a 30 Day Push-Up Challenge! Yes, you can also do this if you are doing one of our workout plans!

You can also join us on Instagram (heandsheeatclean) and tag us #heandsheeatclean so we can see you get to work on this challenge!

If this is too easy you can always double the number of push-ups or add in incline/decline push-ups. If regular push-ups are too hard, start out on your knees or even use a wall! This is a challenge for all fitness levels and you will be so proud of yourself after 30 days!

(click on calendar to enlarge)

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!


Sunday, June 28, 2015

Our Top 5 Fitness Posts of All Time


We LOVE Pinterest! It's probably our favorite of all social media (you can follow us HERE). We thought it would be fun to bring you our Top 5 Most Fitness Posts {as determined by pins on Pinterest}! Looks like you like challenges, huh?!

Instead of doing weighted ab machines or sit-ups all day, try this "Perfect Your Core" Plank Challenge! You will be amazed at your results!


Are you a runner looking to incorporate more strength training into your routine? If so, check out our 12-Week Run Builder workout plan! We lay everything out for you and give you the support you need!


This one is an "oldie but a goodie". Years later this is still one of our most popular posts! It's important to fuel your body properly, especially before and after your workout!


Looking for a new routine to beat the boredom of indoor cardio? The title says it all for this one - try this High Energy Elliptical HIIT Routine! It's only 25 minutes.


Burpees are a great total body exercise! Pair this challenge with the plank challenge and check back in with us once you finish. ;-)


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!


Thursday, June 25, 2015

Total Body Workout Circuit + YouFit Health Club Review


Not normally ones to vary from our routines, Scott and I had the opportunity to try out a new gym recently. We've seen it before at the mall but we never ventured in until now! The gym is called YouFit and we were impressed as soon we walked in. It is a very open gym with tons of cardio equipment lining the outside wall and the weights and machines in front of the cardio equipment. The bright colors made the gym even more welcoming.

At first glance, you might think it's your typical gym but the YouFit gyms actually have a lot of unique features. Along with YouCoaches, they have a 30 minute express circuit workout so that you aren't completely lost if you are new to the gym or just getting back into the gym. We also loved the fact that the floors are made of recycled tires or Nike "grind" (recycled sneakers). The heating, cooling, water and power systems are all energy-efficient too. They actually strive to be the "greenest" gym in America by being dedicated to using recycled materials in their clubs.

Below is the workout that I did while I was at our local YouFit gym. Give it a try and let me know what you think!



TOTAL BODY WORKOUT CIRCUIT


30 Jumping Jacks

20 Bicep Curls (using light weight body bar)
10 Push-Ups

REST


30 Butt Kicks

20 Tricep Kickbacks (using lighter weight dumbbells)
10 Back Extensions (using machine or exercise ball)

REST


30 second Wall Sit

30 second Plank
3 Burpees

REST

Repeat 2-3 times

The rest period will vary depending on your fitness level. Try to keep your heart rate up but also adjust to your fitness level, as always!

See if there is a YouFit near you and set up a time to visit with them!

P.S. I loved this poster we saw in the health club!



Connect with YouFit on Social Media!
Facebook
Instagram
Twitter


This post is sponsored by FitFluential on behalf of Youfit.

Monday, June 22, 2015

Outfit Your Clean Eating Kitchen for Less Than $150!


Think living a healthy lifestyle is too expensive? Think again!

Did you catch our post on How to Build your Home Gym for Less Than $100? We’ve heard from a lot of you, especially those doing our She Sweats At-Home Workouts, that you took the advice and now have a great little workout space!

As you probably know by now, working out will only get you so far. You also need to adopt healthy eating habits in order to really make a complete lifestyle change. No, we aren’t saying you will never be able to enjoy your favorite treats again but we are saying to start making healthy choices while eating. An easy way to do this is by making healthy meals at home. We have a ton of recipes on the site to choose from - many spouse and kid approved (try these breakfast and lunch/dinner recipes)!

In order to help you in this aspect, we've put together a list of items to help you build your healthy living kitchen on a budget! These items will help you #MakeYourMove in the kitchen!

Below are the four items that we use most often. We usually make one slow cooker meal each week and also grill out while making extras for lunch during the week (the George Foreman is great for when the weather isn’t too nice outside!). We prepare most of our food during food prep that way it’s ready to go during our busy weeks. The food scale will allow you to easily portion out your meals until you can eyeball your portions. Storage containers are definitely something you will want to have on hand in all different sizes. We love the glass storage containers because they can easily be heated up in the microwave!

OUTFIT YOUR CLEAN EATING KITCHEN FOR LESS THAN $150

Pyrex Storage - $39.99 

After you’ve built your base of the Food Prep Tools listed above you can add the items below that will make your life just a little easier!

A meat thermometer will take the guess work out of cooking meats. It’s very easy to over-cook meat especially if you forgot to set a timer! Don’t compromise your healthy by eating under cooked meat! We went years without having actual kitchen shears and I wish I could get that time back! They make cutting meat so much faster! You’ll definitely be mixing and measuring many different items so having mixing bowls that also measure are a life saver! Once you start prepping your food you will love discovering new gadgets that make it easier!


FOOD PREP GADGETS THAT WILL MAKE YOUR LIFE EASIER!

Kitchen Shears $15.99 

Do you prep your food in advance each week? Which tools and gadgets make your food prep easier?

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