Motivational Monday :: MAKE Time

Honestly, I do not want to hear your excuse & neither does anyone else.  We all have the same 24 hours in day.  It comes down to how we CHOOSE to spend those 24 hours that count.

Source: facebook.com/gymmotivaton via He and She on Pinterest

Source: realityofhealthy.tumblr.com via He and She on Pinterest

Source: uploaded by user via He and She on Pinterest

BOTTOM LINE: STOP making EXCUSES & START seeing RESULTS!

Give it all you've got.  Keep your meals clean & MAKE TIME to hit the gym!  Start your week off right!  NO EXCUSES!

- Whitney

FIT Finds :: Mother's Day Presents She Actually Wants! Part 1

Welcome to the first FIT Finds post! Whitney and I will be sharing some of our favorite stuff and gift ideas with you from time to time.  First up, do you have a FIT Mom?  Are you a FIT Mom? Grab some inspiration from our picks for the top Mother's Day gifts for the healthy, active, clean-eating Mom that you have or are!

Protein Shaker Bottles: Who doesn't need more Shaker Bottles for their protein powder? Can you resist these adorable colors?

1. BlenderBottle - Hot Pink, 28 oz. - $14.53 ea

2. BlenderBottle - Black and Hot Pink, 28 oz. - $12.99 ea

3. BlenderBottle - Lime Green, 28 oz. - $15.17 ea

4. Smart Shake Bottle - Pink, 20 oz - $14.89 ea

Weight Lifting Gloves: Perfectly manicured hands? Protect them with the perfect set of gloves specially designed for a woman's hand!

1. Femme Fitale Zebra Stripe Weight Lifting Gloves w/ Swarovski Crystals - $19.99 ea
2. Go Fit Women's Blue Pearl-Tac Weightlifting Gloves, Blue - $14.99 ea
3. Fight for a cause with the Sarana b-grl Women's Core Fitness Glove, Black - $13.41 ea

Gym Gadgets: Doing interval training or just going hi-tech in the gym? These will help give her that special edge!


1. Gym Boss Interval Counter, Hot Pink Softcoat - $19.95 ea. Add the matching strap for $2.99!
2. Timex Mid-Size Road Trainer Heart Rate Monitor, White/Pink - $72.86
3. Fitbit Ultra Tracking system, Black - $99.95

Gym Bags: Is she still carrying her old gym bag? Amp up her style with a bag specifically designed to carry all of her necessities while working out!


1. Women's Endure Tote Gym Bag by Under Armour - $54.99
2. Puma Women's Training Float Duffle (20") - $66.49
3. Adidas by Stella McCartney Women's V42011 Duffle Bag, Blue Shade - $69.95 (On Sale!)

I hope Mom get's everything she wants this Mother's Day.  Still not sure? Check out Part 2 of FIT Finds: Mother's Day - it will be out soon!

UPDATE:  Click here for Part 2!

What is your favorite pick?

Happy Shopping!
Tiffany

***Triumphant Thursday #2***

This is what you told us last week...

 

It works the same this week:


We motivate you on Mondays (or at least try to) & so now we want YOU to tell us what you did with that little extra bit of motivation.


Here is your platform to share what you are PROUD of this week.  We will do this every Thursday so if you think of something during the week jot it down so that you can share it with us! (Or, just leave a comment on the post from the week before and we will make sure they make it on our board!) We know that a lot people react negatively to your new/changing lifestyle so we want you to BRAG here!  Let us know what you are PROUD of!  Your fellow readers can learn from your accomplishments!

So...what did you do this week that you are PROUD of?  Did you drink all your water, keep your meals clean, hit the gym everyday you were supposed to, get your full amount of sleep, did you lift heavier...run faster or longer?  Did you make a good grade on a paper?  Did you get a promotion or get praised from your boss?  It doesn't have to relate to clean eating or working out (but it can)...Whatever it is let us know!  BRAG!

Be CONFIDENT & let us know what you did this week!  It is perfectly fine to be PROUD of yourself!  We will tell you ours here as well!

Join us EVERY Thursday & share your accomplishments (whether big or small)!  SHOUT IT FROM THE ROOFTOPS (by writing...or screaming) your accomplishment! Just like we did this week, we will compile all of your accomplishments for the week onto a pin board, so make SURE that you leave us a comment with your accomplishments!

- Tiffany & Whitney

Clean Eat Recipe :: Bedtime Builder

The first time I had Whitney try a casein shake with water she hated it!  Casein is very thick so most people don't like it.  Try this version, we think it tastes like a milkshake!

Casein will slowly release amino acids to your muscles while whey will provide a quick shot of amino acids to your muscles.  Therefore, casein is beneficial to take before bed because it will provide your muscles with a steady stream of amino acids while you sleep.  You can also add flax to get a serving of healthy fat & fiber.  Make sure you choose a clean protein powder!

Ingredients:
4 oz liquid egg whites (pasteurized carton)
Unsweetened almond milk (we use Almond Breeze unsweetened vanilla)
Casein (1/2 scoop)
Whey (1/4 scoop)
Flax (optional)
Water (optional)

Directions:
1. Add egg whites to a Blender Bottle (or a similar shaker bottle).
2. Add unsweetened almond milk until it hits 8-10 oz.
3. Add casein & whey protein powder (add in optional flax and/or water if it is too thick).
4. Mix together (you will have to shake for a minute or two) & enjoy!

Have you tried this?  Did you like it?

- Scott

Motivational Monday :: Being Successful

What does it mean to be successful? It means to accomplish an established goal or task completely and as desired (at least that's my definition). As we go through this wonderful Monday, let's not forget that we ARE successful - each and everyday! Count those little successes - that extra rep in the gym, that nagging task on your to-do list that you finally crossed off, or simply a smile during a time of negativity.

Source: typographyserved.com via He and She on Pinterest

Source: lifeplusfitness.blogspot.com via He and She on Pinterest

Source: shes-fine.tumblr.com via He and She on Pinterest

Source: promotingpowerfulpeople.tumblr.com via He and She on Pinterest

Go ahead... be successful today. There is nothing holding you back!


Tiffany

Clean Eat Recipe :: Chocolate Apple Oatmeal Protein Bars

Picture it: You are running late for your meeting at work and bam! you are supposed to eat in 15 minutes and don't have time to run to get your prepared chicken breast and veggies. No problem! Reach for one of these Chocolate Apple Oatmeal Protein Bars - they are portable and perfect for on-the-go eating!

Chocolate Apple Oatmeal Protein Bars

Ingredients:
2 cups rolled oats
1/2 cup natural nut butter (You can use any type of nut butter you prefer. I used peanut butter since I had more on hand - you will see those macros below - they will change based off of your nut butter choice.)
1 tbsp coconut oil
1 tbsp ground flaxseed
4 scoops chocolate protein powder (Your selection of brand and type of protein will also impact your macros)
3/4 cup unsweetened applesauce

Directions:
1. Line an 8" square baking dish/pan with parchment paper (wax paper will also work if you do not have parchment paper on hand). He & She Tip: I trimmed my parchment paper to fit and put one strip going longways and one strip sideways.
2. Warm the nut butter and the coconut oil in the microwave for 15-20 seconds to soften.
3. Combine all ingredients in a medium-sized bowl. Mix using hands or a spoon until well blended.
4. Pour mixture into lined dish and smooth with the back of a spoon until even.
5. Place in freezer for 45 minutes. Remove from freezer, lifting parchment paper and bars out of the pan and place on a flat surface. Using a pizza wheel, cut into 8 bars. Serve.

Gluten Free Version: Use Gluten-Free Rolled Oats as an alternative

Macros:
Calories: 378
Fat: 21 g
Protein: 24 g
Carbs: 28 g
Sugar: 5 g

These are a great little clean pick-me-up but due to a close 30% fat, 30% protein and 30% carb ration, I wouldn't recommend eating these more than once or twice per week (depending on your calorie intake needs). You can save the rest in the freezer and take out at the beginning of the day - they should defrost in time for your 3rd or 4th meal of the day.

Have you tried these? What type of variation would you suggest?

Tiffany

Adapted from Oxygen Magazine's July 2011 Article, "Portable Protein"
This recipe has been linked on Stephanie.Fitness!

***Triumphant Thursday #1***

We motivate you on Mondays (or at least try to) & so now we want YOU to tell us what you did with that little extra bit of motivation.

Here is your platform to share what you are PROUD of this week.  We will do this every Thursday so if you think of something during the week jot it down so that you can share it with us! (Or, just leave a comment on the post from the week before and we will make sure they make it on our board!) We know that a lot people react negatively to your new/changing lifestyle so we want you to BRAG here!  Let us know what you are PROUD of!  Your fellow readers can learn from your accomplishments!

So...what did you do this week that you are PROUD of?  Did you drink all your water, keep your meals clean, hit the gym everyday you were supposed to, get your full amount of sleep, did you lift heavier...run faster or longer?  Did you make a good grade on a paper?  Did you get a promotion or get praised from your boss?  It doesn't have to relate to clean eating or working out (but it can)...Whatever it is let us know!  BRAG!

Be CONFIDENT & let us know what you did this week!  It is perfectly fine to be PROUD of yourself!  We will tell you ours here as well!

Join us EVERY Thursday & share your accomplishments (whether big or small)!  SHOUT IT FROM THE ROOFTOPS (by writing...or screaming) your accomplishment! Starting next week, we will compile all of your accomplishments for the week onto a pin board, so make SURE that you leave us a comment with your accomplishments!

- Tiffany & Whitney

Clean Eats Recipe :: Choco-Nana-Berry Power Protein Shake

It's super easy to throw some fruit, whether frozen or fresh into a blender, add a little milk, some protein powder and off you go, right? Well, NOT always! Some concoctions just come out wrong! Here's one of my favorites for a recovery shake right after a hard workout at the gym!

Choco-Nana-Berry Power Protein Shake

Ingredients:
6 ounces of 1% Organic Milk (may substitute Unsweetened Almond Milk)
1/4 cup low-fat cottage cheese
1 1/2 scoops of chocolate protein powder
1/2 of a small banana or 1/3 of a large banana
5 medium-sized strawberries, washed and tops removed
2/3 - 1 cup of ice cubes (depending on your preference for shake thickness)

Directions:
Blend together using a blender and enjoy!

Makes 1 Serving

Macros:
(These will depend on your brand of protein powder, and cottage cheese - please keep that in mind)
Calories - 362
Fat - 6g (This comes mainly from your protein powder...)
Protein - 48g
Carbs - 35g
Sugars - 22g

He & She Tip - If you like the taste of cinnamon and chocolate or cinnamon and cayenne pepper together, you can add 1/4 teaspoon to rev up your metabolism!

Hope you enjoy it!
Tiffany

And the WINNER is...

Thank you all for participating in our first GIVEAWAY!

Drumroll please....

Haley Bezaire... come on down! 

We sent you an email - please respond to thegang@heandsheeatclean.com. 

Didn't win? No worries, you can pick up Tosca's "Just the Rules" book or download it onto your Kindle! Don't forget to keep an eye out for more fabulous giveaways on He & She (which should really be termed She & She - sorry the boys are so silent!) because they will be coming your way real soon!

If you don't already, connect with us on Facebook, Twitter, & Pinterest!

Thank you for all of the support!  Pay us the ultimate compliment... If you like our blog please share it with your friends!  ;-)

- Jim, Tiffany, Scott, & Whitney

Motivational Monday :: Be FIT!

Here is your weekly Pinterest inspiration!  Enjoy!

I LOVE it when these pop up each month on Pinterest!

Source: train-eat-sleep.tumblr.com via He and She on Pinterest

Source: movenourishbelieve.com via He and She on Pinterest

Source: getthinspiration.tumblr.com via He and She on Pinterest

Give it all you've got.  Keep your meals clean & make time to hit the gym!  Start your week off right!  NO EXCUSES!
Don't forget to enter our GIVEAWAY.  Click here for details!  It ends at midnight EST TONIGHT!

- Whitney

Clean Eat Recipe :: Lemon Protein Bars

Before I started eating clean my favorite candy was Sour Patch Kids and if you are like me and crave that "sweet & sour" taste...try these protein bars!

Lemon Protein Bars

adapted from Jamie Eason's Lemon Protein Bar Recipe

Ingredients:
1 cup oat flour
2 scoops vanilla whey protein
1/4 tsp salt
1/2 tsp baking soda
5-6 oz lemon juice (I usually squeeze fresh lemons.  You could use more or less depending on how "lemon-y" you want them.)
4 egg whites
1/3 cup Stevia in the Raw
8 oz applesauce baby food

Directions:
1. Preheat oven to 350 degrees.
2. Mix the following together in a large bowl:
    - Oat Flour
    - Vanilla Whey Protein
    - Salt
    - Baking Soda
3. Mix the following together in a small bowl:
    - Lemon Juice
    - Egg Whites
    - Stevia in the Raw
    - Baby Food
4. Combine the ingredients from the small bowl into the large bowl & mix together.
5. Spray an 8X8 dish (I use Pyrex) with non-stick spray & add the batter to the dish.
6. Bake for 25 minutes in oven.

Makes 16 squares
Serving size = 2 bars

Macros:
Calories: 86
Fat: 1 g
Carbs: 10 g
Protein: 9 g

He & She Tip: Jamie Eason has suggested another variation of this recipe.  She suggested to take out 1/2 the applesauce (baby food) & add fat free cottage cheese instead & also use all quick oats instead of oat flour.

Store these in the refrigerator or freezer since they do not have preservatives & will spoil if left out.

Have you tried these or the original recipe?  Have you tried the variation she suggested?  Which did you like best?

Don't forget to enter our GIVEAWAY.  Click here for details!  It ends at midnight EST TONIGHT!

Enjoy!

- Whitney

*Recipe from BodyBuilding.com.  You can find it here.