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Thursday, October 30, 2014

Turkey "Tone It Up" Challenge

We had so much fun with the Pumpkin Push-Up Challenge we decided to do a Turkey Challenge for November! We also put these challenges out for ourselves - so we have to do them too! Speaking of a challenge - find out how to get our most popular HIIT routines for FREE at the bottom of this post!

We could all use a little extra activity during the month of November so I introduce to you our Turkey "Tone It Up" Challenge. I suggest doing this right when you wake up - what a great way to start your day! This is great paired with our 4-Week Little Black Dress Challenge!

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

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

(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!

Monday, October 27, 2014

Healthy Eat Clean Halloween Meal Plan {Dessert Included}!

The week of Halloween is usually a very busy time for parents, with the day of Halloween being no exception. We have put together this meal plan, most of which can be made a day or two before (or even the day of if you have time!) so that it's ready to go when you are! Remember to enjoy the holiday but also practice moderation. :-)





Short on time? Protein shakes and bars make great on-the-go meals and snacks!

- The Gang

Sunday, October 26, 2014

5 Non-Candy Ideas for Halloween Treats

We aren't saying that you shouldn't give your kids candy every once in a while but on Halloween they get insane amounts of candy and that is just one day! They also have school parties, neighborhood parties, and team parties all before the "big day" where they are also given candy!

This year we plan on giving out a combination of the items below and wanted to share them with you! Consider some of these non-candy Halloween treat ideas! Thank you to the "fans" on our Facebook page for your suggestions!


3. Yo-yos

P.S. If you use Amazon Prime you should still be able to get them in time!

- The Gang

Friday, October 24, 2014

The Little Black Dress Challenge

The Little Black Dress Challenge

Can you believe that Thanksgiving is right around the corner? Yeah, neither can we! Most people tend to slip away from their goals this time of year but we don't want that to happen to you! A 4 week challenge is a great way to stay on track plus you will have the opportunity to win a $50 gift card plus bragging rights! It's only 4 weeks - you can do anything for 4 weeks. You will be absolutely amazed at your progress. Put your excuses to the side, pull out the LBD that you want to wear and hang it up for motivation. EXTRA BONUS: Find out how to get our FREE HIIT eBook at the bottom. :-)

What is the 4 Week Shred?
Not for the faint of heart, this program was designed as a more advanced workout, preferably done after completing the She Sweats 12-Week Transformation or the She Sweats 12-week Run Builder. Focused on strength training and HIIT in a circuit-based workout, the four weeks are structured to optimally shed fat and help retain the muscle you have worked so hard to build. (NOTE: This is NOT a beginner program and is NOT meant to be completed year-round.)

Not Quite Ready for the Extreme? No problem. You can choose any of our other workout plans and complete 4 weeks of it and send in your pictures the same way!

How It Works:

Grab a copy of our She Sweats Extreme 4-Week Shred (gym version, home version or a combination of both - they are interchangeable.) or any other She Sweats workout plan by November 1, 2014. You must have your own copy to enter. It is illegal to distribute copies of this workout.

Extreme 4-Week Shred Bundle - Home and Gym Versions - $25
  Add to Cart 
 Extreme 4-Week Shred Home Version - $15 
Add to Cart 
 Extreme 4-Week Shred Gym Version - $15 
Add to Cart
  1. Take your "before" picture with a date stamp or holding a newspaper. You can take your before picture in workout attire or even that LBD that you want to wear to your big event.
  2. Complete the 4-Week Shred.
  3. Take your "after" pictures the same way you took your "before" pictures.
Read about the workout plans and start the challenge here.

How You Win:
Email your "before" and "after" pictures to with the subject line She Sweats Extreme Challenge. All pictures are due by November 28, 2014 at 11:59 PM. The winner will be announced by December 1, 2014.

What You Win:
Bragging rights and a $50 gift card! Oh, and staying fit and healthy through the holidays!

The Motivation:
We have a She Sweats Facebook page and a She Sweats Facebook group for you! Do you have a blog? Are you on social media? We would LOVE to see you updating about your journey! Please email us at if you plan to blog about it so we can follow along! You DO NOT have to have a blog but if you do post on social media be sure to tag us AND use the hashtags #heandsheeatclean and #shesweats.

Connect with us!

Wednesday, October 22, 2014

How do you Measure Your Best?

People always tell you to do your best - your parents said it, your teachers said it, your friends said it. We tell our friends and our children. It's encouraging, right? But how do you know when we are really doing our best?

Here's the thing: We are often our worst enemy. We try our hardest only to measure that effort to our own standard and fall short of the outrageous standard we created for ourselves. That's when we fail or simply give up because trying to reach our bogus ideal isn't feasible. It's why diets often fail. It's why we stop exercising after one week because we just can't work to the point we think we should. 

It's why we don't reach a goal that we think is really important to us. We are, in fact, our worst enemy. 

So, how do we actually measure what our best is? It all starts with goal setting. We have written many posts on it (read here, here, here and here), but before you commit to a change in your life, take a moment to walk through the steps you will have to accomplish to make that change. Even if it's taking part in an event - it's a change from your norm. 

Mentally or Physically Map out the Steps to Meeting Your Ultimate Life Change/Task/Goal

Set Small Goals Pertaining to Each Step

Determine a Reward Structure to Reinforce Completion of Each or a Few Steps at a Time

Reach Your Ultimate Goal and Do your Best!


Monday, October 20, 2014

Fall Recipe Substitutions - Turn Almost Any Recipe into a Fall Treat!

We are embracing everything fall over here in Georgia - football games, pumpkins, beautiful leaves changing colors, some brisk air for outdoor activities, and the scents and foods that fall brings! I'm all about going into my favorite grocery store and taking in a nice, deep breath of cinnamon brooms and cinnamon pine cones.

I wanted to share my suggestions for making recipes substitutions in your favorite recipes to make them feel a little bit more like fall! Here's my take on turning almost any recipe into a fall treat. Substitute at your own risk, but for most recipes, we highly recommend!

Need some more ideas for recipe swaps and substitutions? Check these out: