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Sunday, August 2, 2015

Run Builder Anniversary SALE!

I can't believe it has been over a year since we released our extremely popular and effective 12-Week Run Builder plan! To celebrate we are offering our eBooks for FREE with any 12-Week Workout Plan purchase until August 9! You will receive our Getting Started with Clean Eating eBook and our Food Prep eBook to help you transform your life and body, along with our workout plans!

We developed the Run Builder plan with Pam, who founded Moms RUN This Town, as a way for her members to incorporate weight training into their running routines. We've received countless emails and messages from people about how much their body is changing and how they have been able to drastically reduce their mile time. You can have the best of both worlds with this plan! You can continue to run while adding in weight training!

Even if you don't enjoy running you can still take advantage of this sale! We are including the She Sweats 12-Week Transformation plan too! We also have our She Sweats 4-Week Extreme, She Sweats 6-Week Run Recovery, and our 4-Week Busy Body Workout Plan. The shorter plans do not qualify for the offer but they can be bought along with your 12-week plan! For more information on these plans click here.

Sale ends August 9th so don't delay!

Included in this bundle is the She Sweats 12-Week Transformation, Getting Started Eating Clean: A Simple How-To for Everyday Life eBook and Food Prep: Your Weekly Food Prep Made Simple eBook.

Go Clean Bundle {Transformation: At the Gym} - $40
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Go Clean Bundle {Transformation: At-Home} - $40
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Included in this bundle is the She Sweats 12-Week Run Builder, Getting Started Eating Clean: A Simple How-To for Everyday Life eBook and Food Prep: Your Weekly Food Prep Made Simple eBook.

Go Clean Bundle {Run Builder: At the Gym} - $40
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Go Clean Bundle {Run Builder: At-Home} - $40
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Below are a few testimonials (you can read more here):

"I LOVED the Run Builder program. It's the 1st program I've ever completed, finished 2 weeks ago. Biggest thing I noticed was my running up hills. This program made my legs so much stronger and I can really tell on those! I also KNOW I increased my speed. My last 2 runs have had avg paces around 9:15, with some periods where I am running around 8:45! I have NEVER seen 8 on my Polar! I plan to repeat it again."

"I am on week 9 of the 12 week run builder, I haven't measured inches but I am down 12 lbs, from 169 to start, to currently 157. I have improved my plank from 1 min (at the start of the 12 weeks) to 2:20 yesterday. I ran a 5k (on the treadmill) at 25:13, prior to that I was running it at around 30 minutes."

"I had to check in again because I thought I was going to cry when I put a bathing suit on!!! After 8 weeks, I've been able to fit back into clothes I haven't worn in years and they fit BETTER than when I first bought them! Here is my before picture and my bathing suit picture today. (Pardon the red face - It was still red after my 20 minutes of sprints!) I've completed 8 weeks of the Run Builder and been eating about 90% percent clean! (I have a snow cone once a week with cream on top! :-) ) I LOVE the Run Builder!!!! I never dreamed I'd look better at 42 than I did at 32! :-)"

Runner's Resources:

Monday, July 27, 2015

Treadmill Workout - 40 Minutes

Treadmill Workout 40 Minutes

You'll leave the gym dripping in sweat after this treadmill workout! You can use this workout on your cardio day in our She Sweats Workout Plans or tack it onto the end of one of your shorter weight lifting days. This workout can, and should be, adjusted to your fitness level. It's good to push yourself but also know that the incline and speed can be lowered. If you can't finish this workout as listed, make it one of your goals to work your way up to this level!

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, July 26, 2015

6 Tips to Get Over Your Fear of the Weight Room

6 Tips to Get Over Your Fear of the Weight Room
When I say that I understand what it's like being afraid of the weight room, I am NOT kidding. I am very shy and introverted. I didn't walk into a restaurant by myself until I was in my 20's. The thought of walking into a gym, mostly dominated by men, terrified me. I wouldn't even go into the gym to do cardio...I was terrified of the whole gym! So, I get it BUT I bet your fear is probably not even as extreme as mine was! I know I seem to be talking to you ladies here but some men are shy as well. Men typically don't like the weight area because of the "meathead" type. Although I do believe you can get an amazing workout at home (some of our best She Sweats transformations were made using our at-home plan!), having access to all of the equipment a gym offers is a great benefit! If you have access to a gym, make the most of it! Use these tips to slowly build your confidence to go into the weight room (or even gym for that matter!).

Below are the strategies I used (along with "fake it until you make it") to conquer my extreme fear of the gym. However, I still get anxious if we have to go to a new gym or go at a different time. Although I know what I'm doing, I like the familiarity of the same group of people and going at the same time!

6 Tips to Get Over Your Fear of the Weight Room

1. Join a Small{er} Gym

We live about 20 minutes away from a large gym, which is a good thing because I would probably STILL (to this day) never set foot in a large gym. Luckily, since I started my transformation we've been members at a small local gym (Anytime Fitness franchise). In some aspects this can be a negative thing, we do not have all of the fancy machines and equipment that a larger gym has and the gym doesn't offer very many classes or have any add-on options such as a pool. But for someone who is shy, I've found that this is actually a good thing. There isn't as much space to "learn my way around" and I pretty much know where everything is and how to use it. Just knowing where the equipment is that you need will be a huge confidence booster for you! If you can't join a smaller gym...don't worry...I still have some tips for you!

2. Go When It Is Not As Crowded

Although this may be hard for some people, getting to the gym while it's not very busy will definitely help because you won't feel like everyone is watching you (they aren't anyway!). When we first started working out we went later in the evening (around 9 PM) but then started going right after work. I think going late to begin with was good for me though because it wasn't as crowded. Peak times for gyms are usually before work, during lunch, and right after work. If your schedule allows, go late morning or early afternoon to beat the crowds.

3. Go at the Same Time Each Day

When someone asks "What time should I workout?" my answer is always ANY TIME! Any time that you can workout is the best time to workout. If this means that some days you go in the mornings and other days you go in the evenings that is fine as long as you get it done! However, for someone who has a fear of the weight room going at the same time each day is the best option. When you go at the same time you get to know the people who also workout at that time. Getting to know others around you will make you feel more comfortable and be even more open to asking questions, if needed.

4. Find an Empty Room

Even though our gym is small we do have one classroom. If it isn't being used I will get what I need (don't take all the weights though!) and go into that room to do my workout. When I first stared working out, our gym was in a different location and we actually didn't even have a classroom! There was a tiny area that had a wall that was probably 4 ft high where the trainer's desk, bands and exercise balls were located. Even though it wasn't an enclosed room this space provided me with the privacy that I needed in order to familiarize myself with the equipment and workouts in general. Take advantage of an empty room or space so that you can concentrate on your workout instead of worrying about other people (again, they aren't paying attention to you like you think they are!).

5. Take a Friend

I hesitated to include this one because sometimes a partner is not a good thing. I actually prefer to workout alone but having a friend with you might take some of the pressure off of you. You can navigate the machines and not feel like you are alone. If you do want a workout buddy, try to find one that has your same intensity, schedule, etc.

6. Take a Few Sessions with a Personal Trainer

I am a Certified Personal Trainer and I still do not believe that everyone needs a personal trainer. I honestly think that most people can do this on their own but understand that a personal trainer is necessary in some situations. A situation that comes to mind is someone who is shy in the gym! Even if you don't want to workout with a trainer all the time, see if you can purchase a few sessions so that they can show you around and explain how to use all of the equipment. This will help prevent frustration and possibly injury down the road. After your sessions with the trainer, having a plan in place is the best option so you don't wander around the gym wasting time trying to figure out what to do next. Try one of our She Sweats Workout Plans that lays out exactly what you need to do each day!

Are you scared of the weight room or gym in general? What have you done to overcome your fears?

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!

Friday, July 24, 2015

Food Prep - Eat Clean Meal Management

Food Prep! It's one of your favorite topics, right? We get SO MANY questions online and in person about food prep! We've outlined our process in quite a few posts (and even an eBook!) but wanted to share one of our newest "secrets" with you...the ISOBAG! It's the answer to the common question we get of "What do you do with all of your prepped food?".

I honestly think that Food Prep is one of the main reasons why we've have been able to maintain this lifestyle for over four years. No matter how busy we are we always make time for food prep, even if it's just throwing some chicken and salsa in the crock pot to make "Salsa Chicken". This small step at the beginning of the week sets us up to have a successful week. Not only is it awesome to have most of our food ready, which means not having to cook every single night, it also gives us a sense of accomplishment before the week even truly begins!

Food Prep isn't for everyone though. If you prefer (or have to) cook every night, just prepare a little extra so you have some for lunch the next day! Either way, having your food ready to go will help you reach your goals.

We love the ISOBAG because it is compact (yet still holds everything we need), light, and comfortable to carry. It has a ton storage compartments to hold supplements, water bottles, or other food items that don't need to be kept cold.

So what did Scott take on this day? Of course he took one of our most popular recipes, Savory Chicken Casserole (actually two servings because I didn't want to cook a third dish!) and Clean Eating Chicken Salad (one of his favorites because he doesn't have to heat it up when he gets busy at work).

We have the 3-meal ISOBAG but there's also a 6-meal ISOBAG AND an ISOMINI {how cute is that?!}. The ISOBAG comes with ice bricks and storage containers that are BPA free, microwave, dishwasher, and freezer safe. Small things make me REALLY happy...My favorite part is that the containers nest so they don't take up a lot of space in our cabinets!

Want to see the ISOBAG "in action"? I chased after Scott one morning and made him stop as he was backing out of the driveway for me to take some pictures. What a good sport! :-)

Visit the Isolator Fitness Website here and find them on Facebook here!

This is a sponsored conversation written by me on behalf of Isolator Fitness. The opinions and text are all mine.

Monday, July 20, 2015

Clean Eat Recipe :: Overnight Peaches and Cream Steel Cut Oats

Clean Eat Recipe :: Crock Pot Overnight Peaches and Cream Steel Cut Oats

Even though it's reallllly hot here in Georgia we still love our overnight steel cut oats! We love the convenience of throwing them in the crock pot and waking up to delicious oats and a great smelling kitchen! Our Apple Cinnamon Steel Cut Oat recipe is still one of our most popular but we changed things up a bit this week and used peaches since they were on sale at the grocery store! Try this one out and let us know what you think.

Clean Eat Recipe :: Overnight Peaches and Cream Steel Cut Oats

Overnight Peaches and Cream Steel Cut Oats

2 cups gluten free steel cut oats
4 peaches, sliced
1/2 tsp sea salt
1 tsp stevia extract
1 tsp pure vanilla extract (avoid HFCS)
2 cups unsweetened almond milk
2 cups coconut milk
2 cups water
-- or any liquid that totals 6 cups --
1/4 cup pure maple syrup

Clean Eat Recipe :: Overnight Peaches and Cream Steel Cut Oats Guide

1. Wash and slice or dice peaches
2. Add all ingredients to crock pot
3. Cook on low for 7 hours
4. Stir and serve

Clean Eat Recipe :: Overnight Peaches and Cream Steel Cut Oats Breakfast

This should make approximately 8 servings. In order to get an accurate serving size, use a kitchen scale and weigh the total amount once it is finished cooking and divide by 8.

Calories - 248
Protein - 8 g
Carbs - 43 g
Fat - 5 g
Fiber - 7 g

Sunday, July 19, 2015

5 Things I Did {and Didn't Do} to Achieve My "Dream Body"

5 Things I Did {and Didn't Do} to Achieve My Dream Body

After posting a few of my He and She Unfiltered posts I not only received a ton (and I mean A TON) of messages from people (especially other trainers) who struggle with the same thing but I also received questions from people asking me how I achieved this balance in the beginning. This is really asking me how I made my transformation. I've touched on it a little bit in other posts but I'll outline it here again.

I don't really like "Dream Body" but that's what first came to mind so I'm rolling with it, hoping this reaches someone trying to achieve that "Dream Body". I wouldn't say that the body that I have right now isn't my dream body. It isn't when I compare myself to others but it is when I'm focused on what my body is CAPABLE of. So, I guess it's safe to say that this was my "Dream Body" then and I still have my "Dream Body" - it's that my definition has changed.

I have made such amazing progress since posting about my body image issues and I cannot wait to share the outcome and how I overcame that low point. So stay tuned. ;-)

THIS is my DREAM BODY. I visit places that I dream about and use my body to explore them.

Zion National Park (Angels Landing Trail)

 Saying "I can't believe I just did that...", climbing the highest peak in the lower 48, Mount Whitney.

One of the prettiest places I've ever seen, Glacier National Park in Montana! 

I wasn't and I still am not very competitive. I never played sports in school. I did cheer and play softball for years but it was just a rec league. I never tried out for anything. I never worried about my weight or my appearance either. I was never that girl in the gym running for two hours and eating 800 calories. I never counted calories and cardio bored the crap out of me. It wasn't until my husband introduced me to weight lifting that I actually found something that I wanted to do. But even then I still wasn't competitive. People would tell me all the time "You should compete" but I have never wanted to do a competition. Nothing about getting up on a stage half naked, having my body compared and critiqued against others appealed to me. 
I want you to understand that this is coming from someone with a completely blank fitness and nutrition background - I wasn't your all-American athlete in school or someone who has struggled with body image issues before.

With that being said, after entering this "health and fitness world" and having people ask me questions about what I do I quickly learned that every one seems to be looking for that magic pill or the quick fix that will make all their worries and extra body fat disappear. Well, you probably know by now that there is no magic pill, it's all up to YOU.

This might surprise you but the first place you have to start is in your mind.

It doesn't matter what is or isn't on your plate or what is or isn't in your training routine. It's what is in your mind that matters most.

So, without further ado this is how I achieved the body of my dreams:

1. Positive Thinking AND Talking

When I decided to change my lifestyle I also changed my thoughts. I started looking at things from a different perspective. This isn't to say that it was all sunshine and rainbows but I always tried to find the good in whatever it was. I did this while working a high-stress job that I hated so I know that it can be done! I would also talk to myself. Yep, I would talk to myself. POSITIVELY. Even if it had nothing to do with being healthy - it could even just be "wow my hair looks good today" or something similar. I started each day with positive thoughts and talks!

2. One Day at a Time

I took it one day at a time. I didn't care what I was going to look like or be doing in a month or three months down the road. I was just living my life, talking and thinking positively and living in the moment. I did go on to prepare for a photo shoot (as the picture above shows) but that was only for a short period of time. The rest of the time was spent just living life. It was always just one foot in front of the other. One meal. One workout. One day. It was a lifestyle. There was NO finish line.

3. NOT Comparing Myself to Others

I started blogging about my journey in March 2012 on my personal blog and I didn't go back and read through all of the posts but from what I can remember (and what I saw) I only posted ONE picture of someone who I "wanted to look like". As I mentioned in my post on how getting into fitness ruined my body image, it wasn't until Instagram really took off in the fitness industry that I fell into the comparison trap and it's truly been one of the most difficult things I've had to deal with. I never thought anything could consume someone so much. I'm so thankful that I haven't lived my whole life like this though and really hope to help others work on getting out of this same trap. Bottom line - I didn't compare myself to others. I wasn't competing with anyone. I wasn't even competing with myself. I was just living a healthy lifestyle.

4. Hard Work

I worked hard. I loved it. I was passionate about it. I trained 4-6 days per week (4-6 days per week weight training and 2-3 days of cardio). I didn't ever "over-train" but I was pretty much always on target with my workouts. I also had a personal trainer for about three months before my photo shoot. Same thing with my eating. I didn't ever restrict my calories (again, I am NOT a girl that will starve herself to be thin) but was always on target with my meals and we didn't eat out often.

5. Determination AND Consistency

As the ones above show, I was (and still am) very determined and consistent. I never had a goal date or finish line when I started. I wanted to be happy and healthy. Giving up has never been an option. Sure, I'll skip a workout if I'm sick or just not feeling it but giving up on a healthy lifestyle is never going to happen. What would I be giving up on? Basically everything I love and enjoy. If you don't feel the same way you should try to find an exercise routine that you do enjoy (try one of our She Sweats workout plans!) and find healthy meals that you do love! To me, there is no other option.

To be completely honest with you though...

I don't know if I would have made the transformation I did if social media was the same back then (I know it was only 4 years ago but so much has changed - and I sound really old saying that). Social media is one of the main reasons that I fell into the comparison trap and why, for awhile, I was only accomplishing 3 out of these 5 things. I forgot the most important two...positive thinking and not comparing myself. Although I am healthy, a size four (definitely the smallest I've ever been, aside from my photo shoot), workout 4-6 days per week, and eat healthy I would still find myself falling into the comparison trap because of social media. I would not change anything about my journey because I consider everything a learning experience and I honestly think I went through this in order to help others. It's definitely been an amazing ride these last 4+ years and the fact that my husband and I still continue to live a healthy and balanced lifestyle shows that we have been successful!

Please use these tips and by learn how to love YOURSELF so you can be on your way to a healthy "Dream Body".