Motivational Monday :: Train Like an Athlete

Do you watch the Olympics?  If so, what is your favorite sport?  Mine is gymnastics.  :-)  In honor of our awesome athletes - train like an athlete this week!  When you feel like giving up remember all the time and effort they put into their sport!

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

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

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

- Whitney

FIT Friday :: Physique 57 Review

I have a tendency to have grand illusions of going to the gym even on days when I know there is no way I actually can - such as when I am away from the house from 5:15 in the morning to 9:00 at night! It kills me, but I know that if I try to go, I will not be focused and will end up injuring myself. Instead, I try to do a home workout DVD. Enter Physique 57...

Physique 57 is a different type of workout. It's based on key elements in ballet technique and combines pilates and isometric exercises for one KILLER workout! With the addition of a smaller rubber "playground" ball, you will squeeze and tone even your most stubborn areas while you squeeze and perform exercises simultaneously. Don't be fooled - you hear ballet and barre workout and you think, "Great! This is perfect for an off day!" That may be so, however, you will be shaking and sweating buckets as you push your muscles to fatigue with each exercise. The first time I did Physique57, I was sore for days!

 

The Physique 57 set comes in various size DVD packs - 1, 3, and even 6 DVDs. I would definitely recommend the 3-pack or the 6-pack with the ball as it is needed for many of the exercises and kicks your workout up to overdrive! The sets are great for any fitness level; however, if you cannot accomplish all of the exercises in the DVD, you can modify them or pickup where you left off after a brief period of rest. Don't be discouraged - these DVDs are meant to give you a great workout!

If you want killer abs, this is your go-to source! Have fun with it!

There are a few different barre based workout places popping up, including Physique57. Have you ever tried a barre workout?

Tiffany

Winning Over Your Significant Other!

 

We get this question all the time: I want to start eating clean (or do eat clean) but my husband, boyfriend, children, etc will not.  As we mentioned in "Our Story", Scott starting eating clean a few years before me.  So, I would eat clean because that's pretty much all we had in the house, but I did not quite understand the concept and was not eating clean enough - I would still go out to eat for lunch occasionally but what I ordered would not be considered clean.  On top of all of this, I would eat the wrong foods at the wrong times (sugary snacks late at night).  One day I just got sick and tired of being sick and tired...Scott was always at the gym and seeing results, so why not go there with him and start making changes?  He was always eating clean, so why not do it too?  Instead of continuing to fight him I joined him.

With that being said, I am a HUGE believer that you CANNOT force someone into this lifestyle.  THEY MUST want to change and they usually will when they see the physical and mental changes you're making.  If I could talk or force everyone into this lifestyle I would because I truly believe it is the best way to live a healthy life, but I also realize that forcing your loved ones to make changes to their diet usually results in resentment.

The primary thing that you can do to help your loved ones see the light is to lead by example.  I was totally that person that would tell Scott, "Come on, one isn't going to hurt you", "Stop being so picky", "Do you REALLY have to pack all that food?", "It is SO annoying that you have to eat every 2 hours...you're like a baby!" Now I do the SAME thing!  You'll hear these comments too, but when you start to see the changes you're looking for, you just brush it off and hope that person will find inspiration in what you're doing.

Attitudes and behaviors will change, it just takes time.  Scott was "that man" that would only eat red meat, fried foods, no vegetables, no fish, etc. and I was "that woman" that would get so mad when Scott would try to "educate" or "guide" me in the right direction.  Once that other person sees the changes you're making...they'll become curiously inspired and want to learn more (even though they may not tell you).  Now, looking back, I wish I would have started eating clean when Scott did, but I am so glad that I am now healthy enough and have enough energy to do the activities that we enjoy doing and spending time together.

I do not have any kids, so I don't really want to touch on this subject for too long (we will have a guest post from a clean eating mom next week!) but I bet that if you started cooking clean food and didn't tell them it was "healthy" they wouldn't know.  Just don't make a big deal out of it...educate them on good food choices vs. bad food choices (just as you would with behavior, money, learning, etc.).  It's unfortunate that children are exposed to junk food everywhere they go (it's no wonder that many kids are severely obese and have diabetes), but if you're teaching them to make the right choices and providing them with clean foods at home (throw out all the junk!) then little treats here and there are okay (moderation is key!).  The least you can do is to teach them to question whether a certain food is a treat vs. regular food.  Kids LOVE several different kinds of fruits...find local, organic fruits that are in season and provide them with "nature's candy" or you can try some of our "clean treats" and teach them the difference between the clean treat and its "dirty" counterpart.  You are their parents so you control what goes into their body - do yourself and your family a favor and make sure the food they eat is helping them NOT hurting them.

Take a minute to think about it...I bet those people who are trying to convince you to buy organic foods and eat clean probably look and feel a lot better than those who have no self-control and tell you that it's not worth the money, food's too pleasurable, "you only live once", and so on.  So, who are you going to believe?

So, here are the main things you can do to help your loved ones join you:

• Lead by example - don't make a big deal about the changes you're making, but do lay out expectations and the benefits you're hoping to receive.
• Try out some of our recipes with your family.  Most of our recipes are very versatile, so you can cook in bulk (e.g. salsa chicken) and use it many different ways.  Try a few different recipes out...you'll find something the whole family enjoys.
• Educate your family by providing information found on our site, the internet, watching Food, Inc. together, and so on.
• It is your responsibility to educate your children and set them up to live a healthy and active lifestyle...it's very sad to see so many parents fail their children in this area.
• Start by making small changes (taking baby) steps if your significant other is not fully on board yet.

We love this quote from Just the Rules by Tosca Reno:

“This isn’t a complicated message.  In fact, Eating Clean is as simple as it can get.  So what’s the bottom line?  Eat a variety of wholesome, natural foods by combining lean protein with complex carbohydrates from fruits, vegetables and whole grains.  Kick out the crap, invite in the good, throw in some water and you are on your way to excellent health and a better body than you’ve ever imagined.  Is this information new?  No. It’s the same information we’ve heard from our ancestors time and time again.”

Does your whole family eat clean?  What tips could you share to help others?  Leave a comment below!

Already eating clean?  Here is a great post to help you deal with "toxic" friends and family!

- Whitney (and Scott)

P.S. Jim (the "other" He) LOVED The Eat-Clean Diet for Men (he read it in one day even though he never "reads" books)!  Check it out!

Clean Eat Treat :: Oatmeal Cinnamon Raisin Cookies

My favorite Sesame Street character was 'Cookie Monster.' I LOVED to watch him crumble up and devour his cookies in one fell swoop! Cookies make me happy, but too many cookies leave me bloated and wishing I could hit the gym for hours on end!  So, having this recipe to share with you REALLY makes me happy! (They are Guilt-free!)

 

Guilt-Free Oatmeal Cinnamon Raisin Cookies

Ingredients:
1/2 Cup No Sugar Added applesauce
1/3 Cup Sucanat sugar OR Ideal Brown Sugar Blend (see below for caloric/met analysis)
2 egg whites
1 tsp pure vanilla extract
2 Tbsp water
2 cups old fashioned oats
2/3 cup whole wheat pastry flour
1/4 tsp sea salt
1/2 tsp baking powder
1 tsp cinnamon
1/2 cup raisins

Directions:
1. Preheat oven to 350 degrees F. Line a baking sheet with Parchment Paper (this is different than wax paper!)
2. Mix all ingredients together in a large bowl using a spoon.
3. Spoon mixture onto lined baking sheet.
4. Bake for 15 minutes.

Makes 16 cookies.

Mets: (with Sucanat Sugar)
Calories - 87
Protein - 2g
Fat - 1g
Carbohydrates - 18g
Sugars - 8g
Sodium - 45mg

Mets: (with Ideal Brown Sugar Blend)

Calories - 72
Protein - 2g
Fat - 1g
Carbohydrates - 15g
Sugars - 4g
Sodium - 45g

What is your favorite type of cookie?

Happy Baking!
Tiffany

Motivational Monday :: Are You YOUR Best?

I often wonder what exactly is my best... could I have worked a little harder? Could I have put in an extra 5% of effort? Did I have it? As we get older, it becomes easier to gauge what your best really is - you know when you have let yourself down and you have a peace when you really did try your hardest.

I challenge you today to think about one thing that you can strive a little more for today.  And DO IT!!
What will you put a little extra 5% into today?

Tiffany

Sunday Shred :: Backside Trimmer Treadmill HIIT

Wow! The response to our Sunday Shred HIIT Cardio Routines has been fabulous! Many of you have asked for different routines (which I am hoping to get to every other Sunday!), as well as another treadmill routine. Well, here's that treadmill routine. It's just you and your treadmill this time! Make sure you have a watch that counts the seconds or a gym boss interval timer, as you will be turning the power off on your treadmill and will lose the functionality of the time feature.

Looking for an easier-to-see and more print-friendly version? Download it!

Enjoy it and let me know how you fare! Looking for a specific routine? Let me know and I'll see what I can do!

Tiffany

FIT Friday - Date Night Ideas to Make You Sweat

Okay everyone! Did your mind fall in the gutter when you read the title of this post?  Go ahead and get it out of there! Here are 7 fun ideas for date night to get you and your sweetheart out of the house and burning some calories.

The couple that sweats together, stays together! (We are all living proof!)

Indoor Rock Climbing - Many indoor rock climbing gyms have programs for beginners and experienced climbers. Do a quick Google search for gyms in your area and you will soon discover that you can take a class for a couple hours on a Friday or Saturday night that will have you scaling the walls in no time! It's a great trust exercise for you and your partner as well!


Putt Putt or Mini Golf - Want to show off those mad putting skills? Try your best at the twists and turns, windmills and crazy alligator obstacles at your local Putt Putt or Mini Golf hot spot.


Salsa or Swing Dance Classes - Wish you could bust a move on the dance floor? Who better than to shake your groove thing with than your favorite person! Find a dance studio in your area and start mastering those moves!


Hike (and a Picnic!) - Definitely do this before dark for safety reasons, but get to know your partner in the great outdoors! Find a nice park with walking trails or head up to the mountains. A clean picnic + a camera = one pretty spectacular date! You can even take Fido on this date!

Laser Tag/Paint Ball - Have you been married for a while? Remember when your spouse used to chase after you when you were dating? This will feel like old times! Make 'em chase you - shoot back though and kick some butt! Watch out for the paint balls though - those things HURT!

Spin Class - Can't entice the hubby to go with you to your favorite Body Pump class? Try taking a spin class together. Many times, there are more men in those classes than women. He will feel right at home! Bring clothes to shower and change afterward then go to nice protein-charged dinner.


Explore Scuba Class - This is NOT your typical date! If you have never done any Scuba diving before, an Explore Scuba Class is just the thing! Typically about 1.5-2 hours long, you will learn about the equipment and the process and then you get to explore in your local Scuba shop's indoor pool. Bring a towel and a change of clothes! (Note: I did enjoy myself despite the fact that I could not talk under water! Secretly, I think Jim enjoyed a little peace and quiet for once!)

Planning a date night at the house? There are tons of fun things you can do to get up and get moving! Have an XBox Kinect or a Nintendo Wii? Challenge your partner to a dance off with Michael Jackson - The Experience or Dance Central! Not so much your speed? What about Wii Sports? 10 minutes of boxing and your arms will be screaming!

H&S Budget Tip: Many of these ideas can be found for really good prices! Check your daily deal sites like Groupon, Sweet Jack, Living Social (especially Living Social Adventures)!

What else do you all do on an active date night?  Tell us about how you and your significant other sweat it out!

Happy Date Night!
Tiffany (and Jim)

Weekly Food Prep

A lot of you have asked questions about clean food prep.  It is exactly what it sounds like...you prep all of your food for the week at one time.  It may seem overwhelming but it is so worth it (trust me!).  It will take a few hours out of your day, but you will not have to worry about any of your meals for the rest of the week (this is the best way to stay on track).  Most families could probably get away with one food prep per week, but we do two per week (one on Sunday & a smaller one on Wednesday/Thursday) because both of us eat clean & both of us eat a lot of food (especially Scott)! 

Most of you are probably like us...You work full time & you are exhausted when you get home from work.  If this describes you then the clean eating lifestyle is what you need! Both Scott & I work full time.  We also spend a lot of time in the gym & on this blog.  This leaves very little time each day to cook dinner (unless we want to eat dinner at nine each night!).  This means that prepping our food in advance is imperative for us to stay on track.  When you have your food prepared in advance you have no excuse or reason to drive-thru somewhere or grab that donut at work.  Even if your food prep day isn't Sunday, set aside one day per week that is convenient for you to prep your food.  In my opinion, this is the MOST IMPORTANT step in eating clean.

All you have to do is pick a breakfast recipe, lunch recipe & dinner recipe that you like & batch cook them all at one time!

Below are a few examples of our food prep.  Hopefully this will give you some ideas!

- Salsa Chicken

- Apple-Cinnamon Steel Cut Oats

- Boiled Eggs

- Turkey Meatloaf Muffins

- Brown Rice

- Tilapia

- Monster Meatloaf

- Veggies

- Turkey Meatloaf Muffins 

- Egg Scrambler Muffins

- Veggies

- Grilled Chicken

- Quinoa

Do you have a friend interested in the clean eating lifestyle?  Get together & prep your food!  It makes it more fun!  The picture above is of me & my friend, Anna, after killing a Sunday food prep!  :-)

I hope this helps!

Here is another post about our Sunday Food Prep.

- Whitney

Clean Eat Recipe :: Blackened Salmon with Mango Salsa

Mangoes are where it's at! (With them in season right now, they are super easy to find as well.) Aside from some of the antioxidant benefits of mangoes, they just taste good and are the perfect sweet treat on a hot summer day.

With the He and She gang getting together on the weekend, it was the perfect time to try out Paleoista's Blackened Salmon with Mango Salsa recipe. Although I do not eat Paleo, books like Paleoista have great recipes that are almost always clean! Besides, if you tell me anything about the words "salsa," I'm there - I could eat Mexican food for every meal!

Blackened Salmon with Mango Salsa

Paleoista, Nell Stephenson

Ingredients:

1 ripe mango, peeled, pitted and cut into 1/2 in squares

1/2 C fresh minced cilantro

1 TBSP freshly squeezed lime juice

1/4 C peeled and diced red onion

1 garlic clove, peeled and crushed

1 medium tomato, seeded and chopped

2 TSP paprika

1 TSP ground dried oregano

1 TSP ground dried thyme

1/8 TSP cayenne pepper

1/4 TSP freshly ground black pepper

1/4 TSP freshly ground white pepper

1/2 TSP salt-free garlic powder

1/2 TSP ground cumin

Two 6 or 8 ounce skin-on, wild caught salmon fillets (6 for the girls, 8 for the boys)

2 TBSP extra virgin olive oil

2 slices fresh lemon (optional - for garnish only)

Directions:

1. Combine the mango, cilantro, lime juice, onion, garlic and tomato in a small bowl. Stir, cover and refrigerate.

2. Combine paprika, oregano, thyme, cayenne, black pepper, white pepper, garlic powder and cumin in a small bowl, mixing well. Pat the fish dry with paper towels and press the spice mixture on the flesh of the salmon. (He & She Tip: Use the back of the spoon that you mixed the spices together with to press it onto the salmon - this will eliminate an extra utensil to wash!)

3. Heat the oil in a cast-iron skillet over high heat. Place the fish in the skillet, flesh side down and cook for 2 minutes. Flip over and cook on the skin side for 2 additional minutes. Ensure the internal temperature of the fish is 160 degrees F prior to serving. 

Makes 2 servings.

Mets: (6oz Salmon Fillet, 1/2 of Salsa Mixture)

Calories - 490/

Fat - 28g

Protein - 40g

Carbohydrates - 26g 

Sugars - 17g

Sodium - 107mg

If you are anything like me, you may want to consider cooking this dish with the windows open in your house! For some reason, I haven't mastered my cast-iron cookware yet!

Enjoy!

Tiffany

Motivational Monday :: Stress

I work full time. I have a very stressful job. I have a long commute.  Yep, that describes me and probably a lot of you as well.  Easier said than done but...do not let stress get the best of you!  Last year I would have downed a bag of Sour Patch Kids at work to "help" me deal with stress but a lot has changed since then.  Now, I head straight to the gym after work instead of devouring a bag of sugary candy that will make me feel 100 times worse!  Try the gym as a method of stress-relief next time instead of food!

Source: unknown via He and She on Pinterest

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

Give it all you've got.  Keep your meals clean & hit the gym!  Start your week off right!  NO EXCUSES (not even stress)!

- Whitney

Fit Friday :: Jillian Michaels: Banish Fat, Boost Metabolism Video

We have been getting a lot of requests for beginner-friendly workouts (get excited - workout plans are coming!).  As I shared in our story, I was too shy to go to the gym at the beginning of my fitness journey.  Scott would beg me to go but I wouldn't (I am just a little stubborn).  While he was at the gym I would do workout videos at home.  One of my favorites was the Jillian Michaels: Banish Fat, Boost Metabolism video.  It REALLY kicked my butt (and still does)!  I would have to pause this video all the time at first but I kept going!

Recently, my trainer would designate a day for me to do a workout video at home so that I wasn't in the gym all the time and this was my go-to video.  There are still moves that I cannot finish (like those crazy standing mountain climbers)!  However, the best feeling is being able to do something that you couldn't do months ago...for me that is the 180 degree jumps (I couldn't even do ONE and now I can do them along with Jillian)!

This Jillian Michaels DVD is great for all fitness levels - you will definitely break a sweat no matter what!  The video is 50 minutes.  It is broken down into a 5 minute warm-up, a 40 minute cardio circuit, and a 5 minute cool-down.  The music leaves much to be desired so turn it down and blast your own He & She playlist, once you learn the moves, of course!

By the way, it is less than $8.00!

Have you ever tried this video?  What is your favorite workout video?

- Whitney

Eating Clean at Group Functions, Revealed!

It's a topic that many of us don't want to talk about. We dread our company lunches, meetings with clients and bosses, or even our family gatherings because we just haven't mastered the art of not offending anyone with our food choices. Am I right? Just how do you maintain your clean eating lifestyle when you may not be able to choose your food? I used to feel like this often. However, we don't have to! Here are a few tips and scenarios to help you out.

Rule #1 (in ALL circumstances) - ALWAYS keep a snack of about 100-150 calories with you; a Quest Bar or a pack of raw almonds or seeds are great examples! Eat this about 30 minutes to 1 hour before your function. This will control your appetite and leave you less likely to pig out on things you know you shouldn't have like macaroni and cheese, tortilla chips with cheese and even birthday cake.

If you are in a breakfast meeting, or a lunch meeting with a client, you can always sneak away to the bathroom at some point within the meeting and scarf down your 100 calorie snack as well! Make sure that your snack can easily fit in your pocket and will not spoil (a string cheese or a refrigerated snack would). Not sure that you can resist the bagels and muffins available at the breakfast meeting? Make some of the protein bars into muffins and share! Good choices are the Lemon Protein Bars (add poppy seeds and pass them off as poppy seed muffins) and the Cinnamon Swirl Protein Bread. 

Birthday parties and weddings are the worst for me! Let's face it - I love cake, especially vanilla wedding cake! (Bummer for me that my sister-in-law owns an amazing bakery in D.C. and I can't eat her cupcakes or wedding cakes!) If it's a company shindig (especially those that happen every month) or a birthday party of a friend or family member you know, bring something to share! Suggesting that they try something new will be all you need to introduce them to the Chocolate Chip Almond Butter Cookies, the Chocolate Almond Biscotti or even the Chocolate Protein Bars that taste just like brownies! Weddings... I'm not sure what you should do - it will be a test of will power and be glad you ate that 100-150 calorie snack before hand!

If you are going to a family gathering or over to a party at a friends house, it's always a good idea to bring one dish that complements what they may be preparing but qualifies as a clean dish for you. Try something that has a mix of protein and carbohydrate in case this ends up being the main thing on your plate, like a quinoa, a bean salad, or a veggie tray with homemade hummus dip. Proper etiquette says you should ask before bringing the dish, but if it's someone that is likely to tell you know, I would bring it without asking!

If you are attending a potluck family, church or work-related function, this one is easy! Who said you can't make more than one dish to share? Nobody! Make a protein-laden dish (like the Turkey Meatloaf Muffins, Turkey Monster Meatloaf or the Stuffed Bell Peppers) and a good-for-you carb dish (like the Mashed Sweet Potatoes, Cauliflower Mashed "Potatoes" or the Sweet Potato Tots). This will ensure you at least have something to eat! Just ensure you are close to the front of the line so you can be sure to get some of your clean goodness!

Please Note: I am not telling you to be rude to your host or hostess by not having any of their food. That would deeply hurt their feelings, BUT by eating the snack before hand any making wise choices once you are there, you will greatly decrease your risk of throwing off your new lifestyle and not reaching your goals! If you are struggling with family members that don't understand, take a look at our Toxic Friends and Family post!

Happy Celebrating!
Tiffany

FIT Finds :: Coolers and Lunch Bags

For those of us who work most of the day, and even those of us on the go chasing little ones around, finding a suitable carrying case for your clean prepped foods can be a pain! I can't tell you how many bags we have gone through in our household: we think one will fit enough clean eats and then it either doesn't measure up or it simply falls apart after a month or two.

It may sound silly, but having a bag that will actually hold all of the good food you have cooked for yourself on your prep day will really make eating clean THAT much easier! Here are a few of our favorite coolers and bags for toting around our daily food:

Designed specifically for fitness enthusiasts and  professionals concerned about eating clean on the go:

       

Six Pack Bags - Available in 5-meal (if you will be gone ALL day) or 3-meal sizes (Also comes in PINK!!!) The Six Pack bags are different than your normal cooler - they come with specially sized storage containers, 2 ice packs, storage for your protein shakers and water bottles, and a compartmentalized top portion for supplements and protein bars. Prices range from $99 (for 5-meal) to $57 (for 3-meal).  Use code EATCLEAN for a discount.

Want a more modern look to cart your food around? No problem! Check out these functional beauties...

       

1. Sachi Insulated Fashion Lunch Tote, Brown Leopard - This baby is discrete! It looks just like your purse hanging on your arm or sitting by your desk, but at 13.8" x 5.5" x 9", it has enough room to hold two to three meals depending how you pack them! Pick this gem up in 5 colors, starting at $23.99
2. Rachael Ray Jumbo Chill Out Thermal Tote - Now this may look more like a cooler, but it comes in 3 colors and is super cute and VERY roomy! It's total dimensions are 22" x 8" x 17.2." You could easily fit 3 meals in this one! Each color starts at $24.99.
3. Koko Michelle Large Insulated Fashion Lunch Bag - Perhaps you are running errands and only need to keep one of your meals cold? No problem! You could easily transport your meal and a credit card and keys in this cute little cooler purse.  Starts at $22.26.

What's your favorite?
Tiffany