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Wednesday, March 4, 2015

Ways to Stay Active at the Office


Believe me, I know how hard it is to get moving in the mornings and especially while you are at work. With more and more research coming out that sitting for extended periods of time is bad for you (some are referring to sitting as the new smoking), it's important to remember to get up and move every hour. How much you can do will vary on your workplace but even just getting up to go remove the paper off the copier or getting up to get your own cup of water instead of having someone bring them to you will help you get in those extra steps and give you an opportunity to stretch your legs and take a break from the screen.

Below are some ideas to get you started. We suggest taking a 10 minute screen break every hour but understand that is not always possible so even if you only have time to do 10 push-ups or 10 squats you are still getting some extra movement in! Try something new each hour! It might be best to even set an alarm on your phone for each hour!



Below are a few more tips on how to stay active at the office:
What other ideas do you have? How do you take a break from the screen each day?

- Whitney

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, March 2, 2015

Eat Clean Recipe :: Gluten Free Blueberry Burst Pancakes (For One)!



You will not believe how good these are! They are our newest obsession. We usually have them post workout or for breakfast...okay, really whenever we want! They are SO easy to make and turn out so fluffy! They are clean eating approved and can easily be made gluten free by using gluten free oats. Pair these with a protein shake or eggs for a complete meal! The following recipe is one serving and usually makes 2-3 pancakes. This recipe can be easily doubled for two people.


GLUTEN FREE
BLUEBERRY BURST PANCAKES

Ingredients:
1/3 cup gluten free oat flour
3 Tbsp unsweetened vanilla almond milk
3 Tbsp pasteurized egg whites
1/4-1/2 cup frozen organic blueberries
1 tsp coconut oil, melted (plus a small amount to coat the pan)
1/4 tsp pure vanilla extract (avoid HFCS)
1 Tbsp Stevia in the Raw
less than 1/4 tsp baking powder
less than 1/4 tsp salt



Directions:
1. Spread light coat of coconut oil over pan and turn on medium-high heat
2. Combine all ingredients in a mixing bowl using a fork or whisk
3. Once pan is heated, add pancake batter to pan
4. Cook until heated through and slightly brown, approx 2-4 min on each side
5. Top with syrup or honey, if desired (they are really good without any extra toppings)


This usually makes 3 pancakes for me but you can add more almond milk if you don't want yours as fluffy and it could make more. Best of all, this is one serving!

Macros (per serving, using 1/2 cup blueberries):
Calories - 245
Protein - 12 g
Carbs - 35 g
Fat - 7 g
Sugar - 5 g
Fiber - 7 g

Enjoy!

- Whitney

Sunday, March 1, 2015

Get Fit This Spring - 4 New Fitness Challenges!





It's challenge time again! Challenges are very motivating and tend to help people stick with their health and fitness goals. This time we are doing something a little different. We will actually have 4 different challenges so you can choose which one you want to participate in. We have our normal 12 week challenges where you can choose between our She Sweats 12-Week Transformation or our She Sweats 12-Week Run Builder. But we've also added in a 4 week option. We just released our brand new Busy Body 4-Week Workout Plan which is a workout plan that only requires 3 days per week for 40 minutes or less! If you are up for something extreme, you could also use our She Sweats Extreme 4-Week Shred to complete your 4 week transformation. The choice is yours! Pick one, get to work, and transform!

The Details:
  • There will be 4 different winners {one from each of the 12-week plans and one from each of the 4-week plans}.
  • Winner prizes are listed below each option.
  • You must submit "before" and "after" pictures with a time stamp or newspaper to verify the date.
  • The latest start date for either challenge is March 15, 2015. This is the last date that your "before" pictures can be taken.
  • The last day to submit "after" pictures for the 4 week challenge is April 15, 2015. The last day to submit "after" pictures for the 12 week challenge is June 30, 2015.
  • You can use either the at-home or gym version of your chosen plan (the Busy Body 4-Week Workout plan is already a combination plan).
  • You must have your own plan - it is ILLEGAL to distribute copies of any of our products (we will verify that you did purchase a plan).
The Winner:
  • Each challenge has a different prize (listed below each description).
  • The winner will be chosen based off of their before and after pictures. If Scott & Whitney cannot decide or agree on a winner an outside judge may be used.
  • Winners will be contacted via email.
You can read more about each plan here and view testimonials here.


12 WEEK CHALLENGES
Each winner will receive a prize pack valued over $150!

She Sweats 12-Week Transformation

The She Sweats 12-Week Transformation is 12 weeks of workouts with emphasis placed on strength training and HIIT cardio. The She Sweats 12-Week Transformation is designed to shed body fat while sculpting lean, sexy muscles. The Go Clean Bundle, that includes the 12-Week Transformation and the eBooks, also qualifies - you can view that here.


She Sweats 12-Week Transformation {At the Gym} - $30
Add to Cart

She Sweats 12-Week Transformation {At-Home} - $30
Add to Cart
She Sweats 12-Week Transformation {Gym + Home} - $50
You can purchase both workout plans together and save $10!  The workout plans are interchangeable.
Add to Cart 

She Sweats 12-Week Run Builder

The She Sweats 12-Week Run Builder focuses on maintaining your run training while introducing strength training into your routine. Whether you are training for a marathon, half marathon, 10k, 5k or just a recreational runner, you won't have to give up the miles and pavement (or trails) that you love so much for the sake of strength training. 

The She Sweats 12-Week Run Builder is 12 full weeks of strength training, cardio workouts and prescribed rest days designed to decrease your mile time, strengthen and tone your body and bring get you closer to your optimal fitness potential.


She Sweats 12-Week Run Builder {At the Gym} - $30
Add to Cart 
She Sweats 12-Week Run Builder {At-Home} - $30
Add to Cart 
She Sweats 12-Week Run Builder {Gym + Home} - $50
You can purchase both workout plans together and save $10!  The workout plans are interchangeable.
Add to Cart


4 WEEK CHALLENGES
Each winner will receive a prize pack valued over $50!

She Sweats Extreme 4-Week Shred

The She Sweats Extreme 4-Week Shred is a more advanced workout. It is laid out in circuits and focused on strength training and HIIT. It is structured to optimally shed fat while retain the muscle you worked so hard to build.


She Sweats Extreme 4-Week Shred {At the Gym} - $15
Add to Cart
She Sweats Extreme 4-Week Shred {At-Home} - $15
Add to Cart
She Sweats Extreme 4-Week Shred {Gym + Home} - $25

You can purchase both workout plans together and save $5!  The workout plans are interchangeable.
 Add to Cart


Busy Body 4-Week Workout Plan

The Busy Body 4-Week Workout Plan is our newest plan and was designed for all you busy bodies! It consists of 3 structured workout days per week that are 40 minutes or less, plus 2-3 days where you choose your workout, and 1-2 rest days per week. It was designed to shape your body with minimal time.

Busy Body 4-Week Workout Plan - {Gym + At-Home Substitutions} $25
Buy Now!

You can read more about each plan here and view testimonials here.

Wednesday, February 25, 2015

Get FIT in LESS Time! Introducing our Busy Body 4-Week Workout Plan!


You wanted a workout plan where you could be in and out of the gym (or your home workout space) quickly and not have to workout every single day. We get that, especially with spring sports starting and family vacation plans being made. We've designed this workout plan with you, the Busy Body, in mind! You will only spend 3 days a week in the gym (or your home workout space) for 40 minutes or less! We do ask that you stay active so for the remaining days YOU choose your activity! That could be walking around the sports fields while your children practice or going for a walk on your lunch break (we also give you a list of recommendations)! You will have 1-2 rest days per week.

This plan is flexible and easy to follow no matter how busy you are. That is the essence of the “Busy Body Plan”…it lets you adapt your workout routine to your life’s routine, not the other way around like many workout plans can do. Can't workout for 40 minutes? No problem! Just eliminate the suggested cardio at the end and be on your way in 20-25 minutes!

Your workout should afford you the opportunity to work hard, play hard, and spend quality time with friends and family without feeling guilty about not getting into the gym five or six days a week!

WHAT'S INCLUDED?
4 Weeks Worth of Workouts for ALL Fitness Levels
Gym Exercises AND At-Home Substitutions all in the SAME Workout Plan*
Workout Calendar
Daily Training Logs
Meal Tips
Macronutrients
Meal Ideas
Meal Timing
Grocery List
Supplementation

NEED MOTIVATION? WE'VE GOT YOU COVERED!
Facebook Support Group
Priority Email Access
Healthy Habits Challenge
Plank Challenge Calendar

BUSY BODY 4-WEEK WORKOUT PLAN - {GYM + AT-HOME SUBSTITUTIONS} $25
Buy Now!

*We suggest having resistance bands, an exercise ball, dumbbells, and a bench (or something that could act as a bench!) for the at-home substitutions.

Questions? Email us at thegang@heandsheeatclean.com.

Interested in our other workout plans? You can find those here.

Monday, February 23, 2015

Full Body Workout :: March Madness Fitness Challenge


Ready for another challenge? It's winter so you might be inside (and sitting) more than normal but it's time to start thinking about spring weather! Let's get our hearts pumping and fat melting! I'll be honest, I usually put together these challenges to force myself to get moving in the mornings! You can do these anytime during the day but I like to do mine as soon as I wake up because it sets me up for a great day and I won't forget about it!

This should NOT be your only workout of the day though, these challenges are meant to be paired with your regular workout (which is hopefully one of our workout plans!).

If this is too easy for you - double everything. Too hard? Do what you can!

(click on calendar to enlarge)

Plan on participating? Let us know! Join us on Instagram (heandsheeatclean) and use the hashtag #heandsheeatclean so we can see you work!

P.S. Find out how to get our most popular HIIT routines for FREE at the bottom of this post!

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, February 22, 2015

Eat Clean Recipe :: Thai Red Curry Chicken



This Thai Red Curry Chicken recipe is a perfect family and budget-friendly meal that's quick and delicious. Better yet, it's clean, loaded with fresh vegetables, plus it's gluten, dairy, and soy free. Throw this together on a busy weeknight and you're sure to have the whole family begging for more!



THAI RED CURRY CHICKEN

Ingredients:
  • 1 pound boneless, skinless chicken breast (organic, free-range preferred)
  • 2 1/2 Tbsp Thai Red Curry Paste
  • 1 Tbsp Coconut Oil
  • 1 Can (14 oz.) Light Coconut Milk for a thicker consistency use Regular Coconut Milk - note, using regular coconut milk will add about 100 calories per serving due to the higher fat content
  • 1 tsp Fish Sauce (vegans/vegetarians - use 2 tsp Coconut Aminos)
  • 2 tsp Truvia Brown Sugar Blend
  • Juice of 1/2 freshly squeezed Lime
  • 1/2 Cup Chopped White Onion
  • 1 Cup Organic Broccoli
  • 1 Sliced Red Bell Pepper
  • 1/2 Cup Snow Peas
  • 1/2 Cup Sliced Leeks
  • Half a Handful of Thai Basil with purple stems removed (our local store refers to this as "Taiwan Basil".  If you can't find Thai Basil, Italian Basil will be fine)

Directions:
  1. Cut chicken breasts into small, bite-size pieces
  2. Cut red bell pepper, onion, leeks, and broccoli
  3. In a deep pan (Wok style) under medium-high heat, stir coconut oil and red curry paste for 30 seconds or until all coconut oil is blended with curry paste
  4. Add 1/4 cup coconut milk, brown sugar, lime juice, fish sauce (or coconut aminos), and onion. Stir for 1 minute on medium-high heat until well-blended.
  5. Add chicken and all but 1/4 cup of the coconut milk, cook for 6 minutes on medium-high heat, stirring frequently.  Note - let mixture come to boil around the 6 minute mark
  6. Add broccoli, bell pepper, snow peas, leeks, and Thai basil, and remaining coconut milk.  Cook on medium-high heat for 3 minutes.
  7. Let boil for 60 seconds.
  8. Serve and enjoy!

Options - add extra fish sauce or coconut aminos for flavor, if necessary.  Also, consider garnishing with fresh green onions.

Makes 4 servings.

Macros (per serving):
Calories - 230
Fat - 10g
Carbohydrates - 10g
Protein - 25g

Thursday, February 19, 2015

Booty Focused Cardio Training


Looking for ways to lift your tush or build a booty? We won't lie - it ISN'T easy but it can be done! With proper weight training (try our She Sweats 12-Week Transformation) and "Booty Focused" cardio training you can achieve that backside you are looking for! Instead of using running as your only cardio try one of the following forms of cardio that will help you build your booty.


Stair Climber or Stair Stepper - Hop on this machine and don't hold on! Work your way up - can only do 5 minutes at first? No problem! Record your stats and try for longer next time.

Walk or Jog Uphill - Want to get your cardio in outside? Instead of looking for a flat place to run try out a hilly section and/or do hill sprints. Run as fast as you can up the hill and time yourself. Try to beat your best time next chance you get. I bet you might even start looking and craving for hills to sprint up! {No joke!}

Inline on Treadmill - Bad weather outside? No problem! Hop on your treadmill and set the incline as high as you can without holding on! Try the incline at 6-15% and speed at 2.6-3.2 MPH. Remember, record what you were able to accomplish and keep building on that.

It's important that you do "Booty Focused" Cardio Training {when incorporating cardio} but it's also very important to not overlook the importance of weight training!

Be sure to check out some of our best cardio routines here. Which is your favorite?

- Whitney

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, February 16, 2015

Eat Clean Recipe :: Gluten Free Peanut Butter & Jelly Bites



Peanut Butter and Jelly...those words just scream "childhood" to me! I'm not a big sandwich person but I LOVE PB&J sandwiches! Scott & I were talking about them a few weeks ago and decided to make them into bites to take on our hike with us. They are the perfect cravings buster and great to give you a little boost of energy (just don't eat all of them!). Not to mention, these are perfect for kids. Who said that PB&J had to be a sandwich? Put some of these in their lunch box and mix it up a bit - I bet they even like these better! They are easily made gluten free by using gluten free oats.

PB&J BITES

Ingredients:
1 1/4 cup gluten free quick cooking oats (or rolled oats - see below)
1 cup natural peanut butter
1 1/4 cup organic raisins
1 1/2 - 2 tsp vanilla extract (avoid HFCS)

*If using rolled oats or extra thick rolled oats add approx 1 Tbsp unsweetened applesauce.




Directions:

1. Combine all ingredients in a food processor
2. Add 2-3 Tbsp warm water to mixture and pulse a few more times until ingredients start sticking together
3. Spoon out onto parchment paper
4. Chill until ready to eat



Makes approx 25 Balls.

Enjoy!

- Scott & Whitney