He & She Eat Clean | Healthy Recipes & Workout Plans

Fat Burn Tabata Workout + Iron-Tek Review

Cardio/HIITWhitney CarlsonComment

This is a sponsored post written by me on behalf of Iron-Tek for IZEA. All opinions are 100% mine.

Let me start off this by saying that before I could even get a picture of the Iron-Tek Beet Energizer (pre-workout), Scott had already used it all and tossed the container (even after I asked him not to!). He loved it because:

  1. He’s obsessed with beets
  2. It gave him great energy without making him jittery
  3. He didn’t crash after drinking it
  4. It contains no preservatives, artificial colors, flavors, or sweeteners

I loved it for all of the above reasons as well, minus #1 because I don’t love beets, but it didn’t taste overly like beets either.

It’s very, very difficult to find a pre-workout (or really any supplement for that matter) that doesn’t have a ton of junk (including food coloring for no reason). Fitness and nutrition should not be difficult and Iron-Tek agrees. They went back to the basics and crafted a system of workout supplements to help.

The Beet Energizer we mentioned is a food blend of beet, coffeeberry, guayusa, coconut water with electrolytes. It is a pre-workout that you take 30-90 minutes before your workout to give you the energy you need to perform your best.

Another product that we love is the Hydro Recovery. We aim to drink this within 30 minutes of our workout. We use it after gym sessions and after our hiking adventures. The hydro recovery is a 4 in 1 blend of tart cherry, BCAAs, electrolytes and coconut water. It is very refreshing after a sweating workout session and helps to reduce recovery time and replenish electrolyte minerals lost.




If all of this talk about working out has you ready to get sweaty, I made a new workout just for you. Try it out and don’t forget to hydrate pre-and post workout with Iron-Tek’s Beet Energizer and Hydro Recovery.

This workout is a tabata style work and is 16-minutes long (as listed) but can be repeated twice for a 32-minute workout. There are four circuits that you will repeat four times, working for 20 seconds and taking a 10 second rest in between each.


Below are a few more reasons why we love Iron-Tek:

  • No artificial flavors or sweeteners
  • Non-GMO ingredients
  • Gluten-free
  • All of the non-dairy products do not contain crustacean shellfish, fish, egg, soybean, wheat, or peanuts
  • All products are purity tested
  • Protein is made with milk from rBGH and rBST-free cows
  • All packaging is recyclable
  • Iron-Tek’s manufacturing supports wind power

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Life is Short Make it Count. #20

PersonalWhitney CarlsonComment
Climbing Mt LeConte in the Great Smoky Mountains National Park

Climbing Mt LeConte in the Great Smoky Mountains National Park

Let's see, it's been more than a week since my last update. A few things have changed but most have remained the same. :) I start coaching (very part time) for an organization called Playball, which is a kids sports program. I'm LOVING it so far. I spend a few hours each week in daycares/pre-k teaching kids (2-8) movement and sports skills.

On the home front, we hired someone to come and "frame" our bathroom mirrors and extend our chair railing. I'm told it's pretty easy to frame mirrors yourself but we are not skilled in that area nor do we have any tools. We love the way it turned out. We are just waiting on painters to come out and paint the chair railing and our living room as an accent or we may end up doing it ourselves. Below is a picture of the guest bathroom. It's not a good picture because I just took it to send a friend but figured I would share it here also. We actually did make those shelves ourselves, I'll share that DIY tutorial soon!

DIY Framed Mirror

We did do something that's a constant in our life though, we went hiking. Surprise! A few weekends ago (on August 5) we went back to the Great Smoky Mountains National Park and hiked over 13 miles (again)! We just couldn't stay away with the amazing weather we've had. We wake up super early and drive over 2.5 hours each way in one day to hike. We climbed Mt LeConte which started out really foggy but made for some great pictures! The Mt LeConte hike is 11 miles and gaines over 2,700 ft in elevation! After lunch, we drove up to Clingmans Dome and did a few miles on the Appalachian Trail.

Climbing Mt LeConte in the Great Smoky Mountains National Park

Climbing Mt LeConte in the Great Smoky Mountains National Park

Climbing Mt LeConte in the Great Smoky Mountains National Park

Climbing Mt LeConte in the Great Smoky Mountains National Park

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I'm still going to boot camp with my neighbor and walking the hill in my neighborhood at least once a day. We've also started running more frequently, although it's so hard when it's hot and humid! My plan is to do boot camp until our hiking trip and then when we get back do the She Sweats 12- Week Run Builder program again.

Dining out at Chipotle

Grocery Shopping/Food Prep

Visit this link for our shopping lists and this link for ways to save money grocery shopping.

I won't bore you with our food prep and grocery shopping because it's basically the same as it has been for the last six years. :) We did hit up Chipotle on Sunday (on our way to Costco, of course!). We haven't been there lately because we've been going to Moe's and trying to limit our dining out but we had a BOGO coupon so we used it! Some days we get a burrito and some days we get a burrito bowl. Sunday it was kind of a mix...did you know you can get tortilla(s) on the side? We do this and make our own sort of burrito or just put a lot of guacamole in it & eat it. ;-) Read our 5 Chipotle Hacks here.

Until next week, have a good one! Let us know if you ever have any questions or comments! I've loved hearing from you about the updates! Click here to read all of our updates.

Bodyweight Tabata Workout + Brownie Batter Protein Shake

Breakfast Recipes, Protein Shake Recipes, Cardio/HIITWhitney Carlson5 Comments

This is a sponsored conversation written by me on behalf of AllWhites® 100% liquid egg whites. The opinions and text are all mine.

I can't believe it was April when we shared our last Ladder Workout Challenge and Banana-Blueberry Oatmeal Recipe! I feel like I say it all the time but time FLIES! We're back with a new workout and new recipe! Let's start with the workout...

This style of workout is tabata style. Tabata training is a great way to get your heart rate up quickly and then recover. You will do each exercise for 20 seconds and then rest for 10 seconds. There are four circuits and if you repeat each one eight times this is a 32-minute workout. If you can't make it through eight rounds of each circuit, start with just doing four rounds for a 16-minute workout. This is your workout so you choose how you want to complete it. Make sure you push yourself but also use proper form. Safety first!

Most of the exercises you already know how to do but below are a few explanations if you need a little guidance.


  1. Squat with your hands on the ground in front of you
  2. Kick your feet back into plank position
  3. Do a push-up (if you are up for the challenge!)
  4. Quickly return to the squat position
  5. Jump as high as you can as you stand back up

Jump Squat:

  1. Stand with your feet shoulder-width apart
  2. Lower into a squat position
  3. Jump quickly straight up into the air
  4. When you land, lower back into the squat position
  5. Land quietly and softly

Planks (also check out this post!):

  1. Get into push-up position. Lower onto your elbows.
  2. With your knees and arms around shoulder-width apart hold this position as long as possible with good form.
  3. Your shoulders should be in line with your elbows.
  4. Engage your core by drawing your stomach in, careful not to sag or bend your bottom.

Now that you've worked up an appetite, it's time for a post-workout meal to help you recover! After my workouts, I always stretch and eat! I threw this shake together with things that we already had in our pantry! We always have AllWhites 100% liquid egg whites on hand because we use them for scrambled eggs, baking, and for adding to protein shakes! AllWhites are a convenient, fat-free, cholesterol-free and low-calorie source of lean protein. They are very convenient to use when you don't want or need to use whole eggs. The best part is that they are pasteurized for safety so you CAN use them uncooked (in protein shakes, for example!).

Brownie Batter Protein Shake


  • 1 scoop vanilla protein powder
  • 1 Tbsp cocoa powder
  • 1/2 avocado
  • 1/2 frozen banana
  • 3 Tbsp AllWhites® 100% liquid egg whites
  • 1/2 cup water or unsweetened almond milk
  • Stevia or sweetener of your choice

Directions: Add all ingredients to a blender. Blend. Enjoy! :)

Ready for a fun giveaway that, if you win, will get you set up with a personal smoothie blender AND a SPIbelt running belt?! All you have to do is comment on this post to win. Let us know how you use liquid egg whites or how you plan on incorporating them into your meals.

** Open to US citizens only - 18 or older. Open to men and women. Winner will be selected using random.org. Leave your comment by 11:59 EST on September 1, 2017 in order to be eligible.

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