Tips:
Should you Eat Before you Workout?
What to Eat Before (and After) a Workout!
Clean Protein Powders 101
Tips for Fitting in Time to Exercise while Managing a FamilyWhat to Eat Before (and After) a Workout!
Clean Protein Powders 101
Tips for Fitting in Your Workout After Work!
Tips for Fitting in Your Workout Before Work!
6 Simple Steps to Reach Your Fitness Goals
Guides:
Creating Your Workout Plan
At Home Workout Essentials
How to Choose a Personal Trainer
A Newbies Guide to the Gym - Part 1
A Newbies Guide to the Gym - Part 2
A Newbies Guide to the Gym - Part 3
The Workouts:
Routine Option #1:
Routine Option #2:
Leg Day!
Chest & Tri Day!
Back & Bi Day!
Shoulders & Ab Day!
Cardio:
Glute and Thigh Toning Treadmill Cardio Workout (35 Minutes)
Lean Legs Elliptical Interval Cardio Workout (45 Minutes)
Row Your Way to a Sexy You - Rowing Interval Cardio (35 Minutes)
Spin Your Way to Slim! - Indoor Cycling/Spinning Interval Cardio (35 Minutes)
Backside Trimmer Treadmill Interval Cardio Workout (40 Minutes)
Cardio Commotion (30 Minutes)
Cardio Commotion (30 Minutes)
Triple Threat Cardio :: Elliptical, Stepmill, and Treadmill Workout (50 minutes)
Full Body:
Core Countdown Circuit
Outdoor Toning Circuit WorkoutFull Body:
Core Countdown Circuit
Star Spangled Sweat-Off
Labor Day Sizzle
The 10 Minute "Wake Up" Workout
Post Holiday Workout Circuit
Upper Body Routines:
Bis and Chest Workout (for her)
Tris and Back Workout (for her)
Shoulders, Abs & Calves (for her)
Chest & Tri Day!
Back & Bi Day!
Shoulders & Ab Day!
Lower Body Routines:
Upper Legs & Backside Routine (for her)
Shoulders, Abs & Calves
Leg Day!
Abs:
Combat Abs
Calorie Burning Date Night Ideas
Monthly Challenges:
Bikini Body Burpee Challenge
Workout DVD's Reviewed (At-Home Options!):
Physique 57
dancing with the stars :: Dance off the Pounds
Insanity
The Biggest Loser: The Workout - Boot Camp Video
Dance with Julianne - Just Dance
The Classes:
The Events:
The Olympia Expo
How much time do you spend on cardio and how much time on lifting weights? Do you do one day of cardio and another on lifting weights or do you fit both into you hr work out?
ReplyDeleteKandace,
DeleteWhitney and I both do HIIT (High Intensity Interval Training) for Cardio. Our routines vary, but typically on our off lifting day, we will hit the gym hard with some HIIT for about 30 minutes (sometimes 40-45 if we are feeling incredibly energized). We will also incorporate either 1 or 2 additional HIIT sessions with our weight lifting routine - these typically last 30 minutes and area ALWAYS done AFTER we lift - never before.
I hope that helps!
Tiffany
Can you give specifics on how to do a workout? I have finally had enough! I want to be healthy! But I have no idea where to start! Do you have a workout schedule I could follow? Any help would be appreciated!
ReplyDeleteHi Jacie! Sounds like you are ready to change! You are exactly where I was this time last year! It's the best decision you will EVER make. We are working on meal plans & workout schedules for the near future! For now, buy a few weights, resistance bands, & exercise ball (if you can't get a gym membership). Start going for walks & lifting those weights you bought! Stay tuned for our suggested exercises!
DeleteRebounding can burn 410 calories in 1hr for a 150lbs woman and the health benifits are amazing...also suggested by Dr. Oz
ReplyDeleteRebounding is great! If you have any lymphatic disease or issues with drainage, just know that it will get your system reved up and you may experience some discomfort at first but consult with your doctor and keep at it!
DeleteCan you give me some quick tips. I was never a person that worked out I used to be a swimmer till I got an injury that is going to take a while to recove. My trouble has been I don't know how to work out in a gym. I dont knowow long or what to even do. I used to be a swimmer which I knew how to work out but now I am stuck, do you have a workout plan with how long and in a circut that you do. please anything helps thanks
ReplyDeleteHello! Do you still have access to a pool? This is a great place to start especially after injuries because the pool is a non-weight bearing environment unlike land and is gentler on joints. Feel free to email us at thegang@heandsheeatclean.com and we can help you a little further!
DeleteHello! I've started eating clean and I LOVE your recipes! :) I'm not sure how to start with my workouts. Do you have a plan? I've started doing the Insanity workouts and some cardio every day but have not started lifting weights :(
ReplyDeleteHello! We are currently working on workout plans and hope to have something out to our readers soon. The best place to start if you haven't lifted weights before is to take a body pump class at the gym. You will be among others and you will learn a little about lifting weights.
DeletePlease include some weight training workouts for the older set. I'm a "young" 62, in decent shape, but can't keep up with some moves I used to. I'm eating clean and am seeing weight come off. I lost a pants size in about a week - marvelous!!! I plan to lower my blood sugar, cholesterol and blood pressure with this new lifestyle. I'm totally excited about it. I presently do tower Pilates, ab exercises and walking tapes by Leslie Sansone. I would love more suggestions.
ReplyDeleteWay to go Martha! We are happy that you have found us and we will absolutely be adding more workouts that anyone can do, regardless of age! Please stay tuned each Sunday for Sunday Shred!
DeleteI am curious for both of the "shes" workout routines as well. I know it differs for each person, but basically what is the schedule that each of you follow? For example, is it Sunday-HIIT, Monday-Chest/Biceps, Tuesday-Legs, etc? I always do cardio and weights daily switching from upper body one day to lower body the next, but I don't see much results. I know that guys tend to focus more on specific muscles, do y'all do that as well?
ReplyDeleteHow many days a week are you doing cardio & for how long? How long are your lifting sessions? Also, are you doing cardio or weights first? Sorry for all the questions...just want to address everything. ;-)
DeleteYou must be close to gwinnett co. I live and Duluth and have been eating clean (75-90% of the time at least)since May 2011. I led a monthly Eating Clean meeting at my school this last year. People are so hung up on dieting, they sometimes can't see the simplicity of this approach to being healthy. Bravo for your website!
ReplyDeleteThat is awesome Cheryl! That is what I always say - it is SO SIMPLE! We are in Walton county & Jackson county! Thanks for taking the time to comment!
DeleteI am 5'4 and very overweight. My doctor did bloodwork and said I am borderline diabetic. I need to make a change! I like to workout but I easily get discouraged as soon as I feel sore. I have a 4 yr old that keeps me running all day and at night I'm just exhausted. Do you think I should just concentrate on diet changes right now until I drop a some pounds or should I be doing lots of cardio and weights too?
ReplyDeleteC.P., if you feel like you can make a more manageable transition that you can stick with, you could just make a diet change. However, you most likely will not get to your goal weight without incorporating a strength training routine and cardio program.
DeleteI know it doesn't sound appealing, but perhaps you could wake up 30 minutes prior to when your child does and get a cardio DVD or weight training workout done at home and then you will be ready for the day! You may be tired at first, but along with eating clean, you will see your energy levels soar!
Why is it important to lift weights before cardio? I think I've been doing it wrong...
ReplyDeleteThis is a controversial topic in the fitness world and there is support on both sides of the fence (weights before cardio as well as cardio before weights). From my experiences and research, I have actually found more benefit from cardio before weights if you have the goal of losing weight and not building strength. I understand the argument that cardio first "kills your muscles" because cortisol breaks down muscles stores for fuel and gets in the way of building msucle, but with proper nutrition before and after working out, you shouldn't have to worry about that! So I really like the ideas and inspiration in this website, but I do have to disagree with the firm belief held here that it is IMPERATIVE to lift first. The following site has a detailed breakdown of both scenarios:
Deletehttp://weighttraining.about.com/od/techniquesandstrategies/a/cardio_weights.htm
Yes, it is just one source, but there are many others supporting this same belief!
Thank you! I just find that I dont have as much energy to get in a REALLY good cardio workout if I lift first. I will definitely research it more.
DeleteSorry, I deleted my first response because after I read it I realized it sounded a little harsh...rough day in the office!
DeleteAnyways, the point I wanted to make was that we've found fat burning to be more effective when you do your cardio after a workout because you've burned off your stored energy from carbohydrate consumption (glycogen) after lifting weights which makes the cardio more effective at burning your body's fat for energy. For this same reason, you'll feel more tired than if you did it before weights because the energy used from your body's fat stores is not as efficient as that of glycogen stores.
If you want to burn fat, this is basically proven to be the more effective method. You need proper glycogen stores to have an effective and intense weight lifting session, then to move on to something that doesn't take as much effort (cardio) you can handle the required effort. Moreover, if you're lifting weights after, you're not going to reach your capacity and will, as a result, hinder your progress. The cortisol issue is a different topic and does not have anything to do with our belief on fat burning efficacy.
If you find something (other than an about.com article) that contradicts this, please share. Please cite studies, methods, and controls used in the examination.
I think a factor would have to be how intensive your weight lifting routine is. The statement, "You need proper glycogen stores to have an effective and intense weight lifting session, then to move on to something that doesn't take as much effort (cardio) you can handle the required effort" would SO not be true for me because my cardio takes way more effort than weight lifting.....so that would be a factor.
DeleteI do 30 cardio, weight lifting, then 30 more cardio....so that method I guess utilizes both lines of thought - a compromise? :)
Either way, if you are a mix of doing cardio, weight lifting and eating healthy, you will lose weight and burn fat! The amount of difference it makes shouldn't be enough to deter you from doing what you are most comfortable with!!
I like this answer from the Mayo Clinic:
Deletehttp://www.mayoclinic.com/health/weightlifting/AN01664
I like the thought on compromising :-)
DeleteI think if you put more emphasis on doing an intense weight lifting session (one that would be at the same level of your cardio session) then do your cardio after, you'd get much better results. Plus, it's always good to mix it up every once and a while.
Weights will get you in better shape than cardio...not saying cardio isn't worth it, but weights are definitely more effective at fat loss and toning up.
Do you guys belong to a gym, like an LA Fitness or something? I am in Alpharetta and would love to know if you are happy at a chain gym. I have tried several and eventually get so sick of them I never go back!
ReplyDeleteWe are at Anytime Fitness...it's not quite as large as LA Fitness, so we lose out on the various types of equipment, but we like it. I've worked out in LA Fitness before and I love their gyms...it would just be a long drive to get to one.
DeleteHi! I am about a week in to eating clean and I am loving it! I have already lost 2.5 pounds! I recently just had a baby... so I am still trying to shed that extra weight! For your workouts I am wondering how many times a week do you do cardio and how many times do you lift weights? I am in the Army so we typically do cardio M-W-F and other exercises T-TH. However, I am trying really hard to not over due it but i also go to the gym on my lunches. There's this awesome cardio class. So, as you see I dont get much weight lifting time in, mostly all cardio. I need some recommendations on where to start! Thank you.
ReplyDeleteHi there. Sorry, I just saw this comment! It depends on what your goals are. I don't want to do too much cardio because I want to keep my muscle so right now I do at least 5 days of lifting and 3-4 days of cardio! I hope this helps!
DeleteHi! My husband and I (both 36) have been eating clean since 6/24 (thanks to your site, EVERY recipe has been a hit!). We have completely given up soda (I used to have a 44oz coke zero a day and he had a 64oz Mountain Dew each day), we don't even miss it! I've been working out 1.25 - 2 hours a day 6 days a week, he goes about 3 times a week, (your HIIT routines are great). He's lost 15 pounds me...just 7 (and none for the last week), here's my question: lately I am SO bloated and I take a probiotic every day and have a low-carb yogurt with breakfast. I know me....and I am trying not to be discouraged but I'm getting to that point. Is this normal and what can I do about it. Thanks, any advice is appreciated!
ReplyDeleteJackie - thanks for the kind words! I know what you mean about the sugary drinks...I used to have a sweet tea at least twice a day and I haven't had one in over 3 years! I agree...I don't even miss it!
DeleteAs for your question, it would all depend on the rest of your diet...there may be a culprit in there somehwere, but we'd have to see your current daily meal routine to determine. It could be the yogurt...not sure what those ingredients are in there, but usually yogurt isn't totally clean. You could also be sensitive to lactose. It may also be that you aren't drinking enough water and getting enough fiber. As you can see, there are many different things that could cause your bloating, but feel free to shoot us an email and we'd love to help you out!
Thanks!
Hey!
ReplyDeleteIm confued about the workouts. They all say "sunday shred," but when do you do all these workouts? What order of days and what do you pair with it.
Thanks!
Hi! Feel free to do these workouts any day of the week! We simply name them "Sunday Shred" because that is the day of the week that we post a new one!
DeleteEnjoy!
Tiffany
I would like to know the same thing.....confused about workouts. They all say "sunday shred"
ReplyDeleteHi Mom of 6!
DeleteWe post a new workout on Sunday - the name of the "day" or the series is "Sunday Shred." You can do the workout on any day of the week!
Tiffany
So far I am loving your site!!! I stumbled upon it after finding a recipe of yours on pinterest which is just coming out of the oven.
ReplyDeleteI've been trying to make a lifestyle transition for a while. I'm back and forth all the time. To make matters worse, I am trying to kick the smoking habit. I think combining workouts, eating right, and quitting at the same time will be my best bet at success.
I'm in the Atlanta area as well. If you have any tips, I am all ears.
I'll be reviewing your workouts as well. I've been trying to figure out which days to work what, and I think this will be a very useful guide.
I've read thru all the comments but still don't see how many days shld be cardio and how many shld be weights? All of them? 6 for each? Or 6 cardio and less weights - for recovery? Thx for clarifying! (for females)
ReplyDeleteRunmomrun
It depends on what your goals are. I (Whitney) try to lift at least 5 days per week and do cardio 3-4 days per week. I hope this helps!
DeleteI am a stay at home mom of 2 toddler age kiddos. It is really hard for me to find time to work out without becoming a human jungle gym. I have been trying to do a cardio burn Yoga when I can but, I want more....I've heard good things about Insanity but, I don't know if I can handle that! I also read about Physique 57 (from your post and their site) between the 2 which do you more recommend? I also don't have a gym close by so home is all I have.
ReplyDeleteI recently found out some allergies I have which makes it hard to eat certain foods, because it's gluten, dairy, soy, and anything considered a "moldy food", and processed sugars. I have found your recipes very helpful and tastey! I recently made the Sweet Potato cinnamon Brownies (I have a major sweet tooth, I added a touch more agave nector drizzled on top.) and I have the Sweet Potato Turkey Chili in the crock pot for dinner tonight. Do you have a recommendation for a good cookbook? I hope you guys continue to share more recipes :D
Hi Girls :)
ReplyDeleteI found your site accidentally, but I love it. You are your hubbies are too cute <3
I'm so frustrated... I'm 26 years old, 5'11, and 175-180Ibs (depends on the day haha). I've lost 30Ibs in the last 2 years working my butt off doing fitness classes. My schedule is as follows:
Monday - HIIT class followed by weight lifting class
Tuesday - Spin class followed by yoga/pilates
Wednesday - Cardio step class
Thursday - Weight lifting class followed by martial arts cardio class
Friday - Cardio step class
Saturday - HIIT class followed by weight lifting class -OR- Spin class followed by yoga/pilates (I change it up every now and then)
Between that schedule and eating fairly clean (I'd say about 80% clean). As well as eating smart ie: serious protein, complex carbs, salads, water, etc... I've lost those 30Ibs over the last 2 years. Unfortunately, I've pretty much plateaued :(
I burn anywhere from 600-1300 calories a day and take in around 1600 calories per day. I can admit that my sugar intake is probably a little on the high side (toast in the morning with my eggs, fruit, protein powder, cereal etc), but I can't imagine that THAT is what's killing me?
I even quit my classes and got a personal trainer who started me on target training (monday legs, tuesday back and tri's, wednesday core etc etc) But I gained weight and never felt like I was really working out. I HATED it. So I started back with my classes and am stuck.
I don't know what to do... any suggestions?
Thanks in advance :)
Lynz
Hey guys! Love the website, especially all of the pumpkin stuff right now. I made your Pumpkin Protein Cookies and thought they were really good. I hope you continue to inspire the masses to revolutionize their diet and eating habits...I noticed it seems like a lot of comments are people wanting specifics and struggling to understand that everyone's schedule is so crazy and different, and that you really have to personalize your workouts into your individual day. For example, my kids are early risers. I used to try to work out at 5 a.m., but they would wake up at 5:15 a.m. So, dedicated as I am to health, I started working out at 4:30 a.m...They started waking up at 4:45 a.m.!!! Now I work out for about 30 minutes to an hour, depending on how crazy my day is, on my lunch break at work or right after my kids lay down for bed (7-8 p.m.). I don't care what the science says--that's what works for me! I hope that helps people who read your blog understand that NO ONE can tell you exactly what day to lift weights or do cardio, because you'll start the program, get discouraged and give up. If you make it a lifestyle choice, and aim for strength training 3-5 times per week and cardio 4-5 times per week combined with eating real foods then BAM! You nailed it!
ReplyDeleteLizi
Nutrition Nerd
He & She Eat Clean Fan
teamkratos.blogspot.com
EXACTLY! You are sooo right Lizi! Thanks for taking the time to comment!
DeleteHello
ReplyDeleteI not sure if you have posted this or not but im wondering what your workouts look like in a weekly or monthly plan. What do you do on monday, tuesday etc... I know everyone is different depending what they want to focus on, but it would give me an idea on how you put together my workout schedule. Thank you
This week I did your Workout Option #1(for her series) and enjoyed all of the workouts. Like stated, there weren't many exercises, but it sure does work when done to fatigue. Thank you for all the great options and help.
ReplyDeleteNicole
Have you ever tried the Jillian michaels body revolution workout? I am thinking of trying that at home, but was wondering if you have heard any reviews about it?
ReplyDeleteBy the way, I love your website...ton of great information!! Anymore at home HIIT treadmill routines! I tried your glute and thigh burning one and it was awesome!! Even loved your playlist;)
I did Bis and Chest Workout (for her) and Upper Legs & Backside Routine (for her) last night, killer workout and just what I have been looking for. I do wish there were picture or links to the exercises. While I knew the exercises, I didn't know what all of them where called.
ReplyDeleteThanks so much for posting your workouts!