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Thursday, August 28, 2014

{30 Minutes or Less} Quick and Easy Eat Clean Dinner Roundup


Did you see our Quick and Easy Eat Clean Breakfast Roundup yesterday? We know that dinner is hard too with extracurrular activies starting back up and soon it will start getting dark much earlier. It just seems like there is never enough time in the day! That is why we wanted to roundup our favorite recipes that take 30 minutes or less!

Note: Recipes are in no particular order.










Enjoy!
- Whitney


Be sure to browse our entire dinner collection and also check out these ideas:

Wednesday, August 27, 2014

Quick and Easy Eat Clean Breakfast Roundup

 


Getting ourselves out the door in the morning isn't easy. Throw some kids and your spouse into the mix and that task gets even harder! Try these easy-to-make (many of them can and should be made the night before for maximum efficiency) recipes to keep your family fueled even when you have no time in the mornings!

It's our Quick and Easy Eat Clean Breakfast RoundUp! 

Note: Recipes are in no particular order.











Enjoy!
Tiffany

Be sure to browse our entire breakfast collection and also check out these ideas:

Tuesday, August 26, 2014

5 Tips for Busy Moms to Squeeze in Exercise


Whether you are chasing a toddler around your house, shuffling your school-aged children from school to after-school activities and sports practices and games, or taking care of your grandchildren, the roles every mother plays at any given time leave little to no time for themselves. I'll be the first to tell you that between chasing my little one around (now 15 months), working 4-6 hours every day from home, keeping my house somewhat organized and clean, and maintaining my relationship with Jim, it's hard! However, I do make time for fitness and I'm here to tell you - it's possible!

Here are my Top 5 Tips for Busy Moms to Squeeze in Exercise:

1. Take a deep breath and smile, you are not Superwoman.
Yep, that's right. You need to breathe. And smile. When you start to get overwhelmed and aren't sure how you are going to get anything done, let alone actually workout and spend sometime on yourself, take a deep breath and smile. You will figure it out sooner and more efficiently if you are calm and less worked up.

2. Schedule your workout and fitness time and get in a routine.
Even if your schedule changes day to day, sit down for 2-3 minutes in the morning (maybe while your children are eating breakfast) and schedule your day. If you have an idea of what your day really "looks like" on paper, it's easier to find opportunities for fitting in some "you" time.

3. Utilize breaks in your schedule to your advantage.
I was once told by a mom that she ran while her daughter was at gymnastics practice. I've held on to that because I've been there - I've taken my niece to ballet class only to sit there and watch through the miniature window. Why?!? They weren't doing anything overly special that day and it wasn't like I could see much anyway. Who needs to sit when you could go outside for 30-45 minutes and get your workout on?

4. Get help if it's available.
Before I had Bryce, I would workout with one of my friends that has 2 children. We would purposely drive to a facility 30 minutes away to workout so she could drop her children off with her mom for an hour and a half while we worked out. Some days, her and her neighbor would swap off watching the children. If you have this option - use it! If your gym has a daycare facility (like mine), you really eliminate some excuses.

5. Leave the "Mommy-Guilt" behind.
Don't let the "Mommy-Guilt" get you! This one might be the hardest for me, especially if I feel like Bryce hasn't gotten "enough" attention from me for the day, but it's important that you take care of you. After all, if you don't feel good, you won't be able to give your best to your little ones. Check that guilt at the door and go get your sweat on!

What's your best tip for the busy mom that still wants her time to exercise and keep fitness a priority in their life?

Good luck ladies! You can do this!
Tiffany

Monday, August 25, 2014

12-Minute Rise & Shine Workout


No time to workout? Think again! We know it's hard with school starting back (some have already started!) but now is the best time to get into a routine! Establish the habit of making time for yourself - even if it is just a short at-home workout some days! Do this 12-Minute Rise & Shine Workout and get your heart pumping before you get your day started.

- The Gang

Also check out:

Sunday, August 24, 2014

She Sweats Workout Plans - Sample Workout


Ask and you shall receive! You've been asking for a sample workout from our She Sweats workout plans and we are happy to share that now! This will give you an example of the format - we list everything out for you, from the exercise to the intensity level. You might be asking yourself, "Well, what does intensity level of 8 mean?"...don't worry - we explain all of that too! Among many other things, you also get training logs and a workout calendar you can print off and check off as you complete the workouts!

Our workouts can be tailored to all fitness levels - that is why we have an intensity level listed. You choose your own starting weight based off your starting fitness level. Does something you see below intimidate you? Don't let it! We are always available via email and we have a great support group on Facebook!

Go ahead...try it and let us know what you think (the workout listed below is actually from our She Sweats 6-Week Run Recovery). We have gym and home versions for each plan (that are interchangeable) and our plans range from 4 weeks to 12 weeks!

You can learn more and purchase our workout plans here.


Don't forget to check out our testimonials page to read what others are saying and get inspired by transformation photos!



Happy Sweating!

- The Gang

Thursday, August 21, 2014

Glute Exercise - Donkey Kickbacks


Looking for a great glute exercise that doesn't require any equipment? Try Donkey Kickbacks! You can use your own bodyweight or add a weight for an even better burn! You will find these in our She Sweats workout plans and we wanted to provide a visual so you know to perform them correctly.


Donkey Kickbacks or Glute Kickbacks

1. Kneel on the ground on all fours like you see above.
2. Lift your leg up until it is at a 90 degree angle. If you are preforming these weighted your calf will be bent in order to hold the weight but if you are doing these using only your bodyweight try to keep your calf perpendicular.
3. Slowly lower your leg back to the starting position.
4. You can either finish all prescribed repetitions on the same leg or alternate legs.

He and She Tip: Really think about the muscle that you are working. Squeeze your glutes and stay in control of the movement the entire time.

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!