30-Day Ab Fitness Challenge

If you've been reading our blog for any period of time, you'll know we believe that abs are made in the kitchen. There's no amount of sit-ups for crunches you can do that will give you a six-pack. I also fully understand that some people don't want a six pack - no worries, this isn't going to turn you into a six-pack machine.

This was first published March 29, 2016. It was updated and re-published March 31, 2018.

This challenge is to strengthen your core. Strengthening your core is about more than appearance, it's about helping to prevent injury as well. Add this short challenge to the end of your workouts each day. Take notes about how you feel and how hard (or easy) the challenge was. This will give you something to look back on and compare how much stronger you are.

If you are advanced and this is too easy for you, you can double or triple each day. If this is too difficult, cut the time and/or reps down and work your way up. This challenge is totally customizable based on your fitness level.

This challenge was designed to be something that you do in addition to your normal workout (which is hopefully one of our workout plans!). We have 4, 6, and 12-week workout plans for all fitness levels!

Tag us on Instagram and use the hashtag #heandsheeatclean so we can follow along!

Not sure what these exercises are? This plank post explains seven different plank variations!

Detox Your Home: April

April?! Seriously. I have no words on how we are already done with Q1 of 2018! You know what this means...the beginning of a new challenge!

The entire goal of our Detox Your Life Challenge is to improve a different area of our lives each month. It's okay if we don't accomplish ALL of our goals; however, we will take much pride in tackling the goals we set and use those accomplishments to build momentum in tackling our remaining goals as the year goes on.

Last month, for the Detox Your Nutrition Challenge, our goals were to:

• Do an entire food prep each week (sorta check, we did food prep but not a complete food prep each time...we are definitely working on this again in April)
• Drink our apple cider vinegar detox water every day (sorta check, some days yes some days no)
• Try to incorporate vegetables into breakfast (ha - no!)
• Drink at least 64 oz of water each day (check!)
• Limit added sugar (check!)
• Eat out twice per week, max (check! except for while we were out of town)

Again, just because a new month is upon us doesn't mean that we are going to completely forget about our previous goals. We will continue with our previous goals and simultaneously move forward with our new goals!

WONDERING WHAT ALL OF THIS DETOX STUFF IS ALL ABOUT?

Take a look at the concept behind our Detox Your Life Challenge here.

WHY INCLUDE THE HOME IN OUR DETOX CHALLENGE?

I'm so glad you asked. We spend quite a bit of time in our homes so it's important to have a non-toxic environment there just as it is to have a non-toxic environment in our bodies.

When our homes are clean and less cluttered, it's easier to focus on other things that we need to get done and it makes it easier to relax! Spring is the perfect time to tackle a detox of our homes.

SO, WHAT WILL WE BE WORKING ON THIS MONTH?

• Replace cleaning supplies with more natural ones
• Deep clean the house
• Learn more about essential oils (yes, we are a few years behind on this one but we've become obsessed with NOW foods oils AND their prices!)
• Change HVAC air filter
• Clean (or replace) the filter on our air purifier
• Declutter (even more than we already have!)

LOOKING FOR IDEAS FOR YOUR OWN CHALLENGE?

• Join our 30-day minimalism challenge

CHECK OUT THESE ADDITIONAL RESOURCES:

• Are your cleaning products really clean?
• 10 things to get rid of for a clutter-free home

NEED TO WRITE DOWN YOUR GOALS WITH PEN AND PAPER?

We do too! We have a simple printable for you! You can print it in color or black and white and then just fill in whatever notes or goals you need to jot down. Get it here.

Reminder: Make sure you are signed up for the Detox Your Life Challenge emails so that you know when a new challenge is released or we have something fun to give you like a new printable!

We'll come back here to update the links as we post for each month:

• January - Detox Your Fitness
• February - Detox Your Money
• March - Detox Your Nutrition
• April - Detox Your Home
• May - Detox Your Body
• June - Detox Your Digital Life
• July - Detox Your Brain
• August - Detox Your Relationships
• September - Detox Your Office/Workspace
• November - Detox Your Sleep
• December - Detox Your Time

1,800 Calorie Clean Eating Meal Plan

Woah. You guys! We released our 1,500 calorie meal plan last month and you absolutely loved it. It was so great to hear from all of you about how you incorporated it into your lives. Now it's time to introduce you to our newest meal plan, the 1,800 calorie meal plan.

As we mentioned before, many people have this idea of a magical number of calories being 1,200 but that is far too few calories, especially for those who are active. Individual calorie needs will vary but let's all start fueling our bodies with enough calories! Try this meal plan to meet your goals and have great tasting food at the same time. ;)

You may also find the following posts helps as you prepare your meals for the week:

• Our Top 5 Clean Eating Pantry Staples
• Essential Meal Prep Tools

>>>> Not sure how to get started? Join our FREE 13 to Clean Challenge. It's a 13-day plan that will set you up for a lifetime of success!

>>>> Looking for a printable version of this meal plan? Click here to print!
*You will be asked for your email address and then directed to the printable meal plan.

Disclosure: This post may contain affiliate links. Check our disclosure policy for more details.

1,800 Calorie Clean Eating Meal Plan

Breakfast:

• Scott drinks this protein shake for breakfast every single morning. I would say it's his obsession and has been for the last 2-3 years! This shake will keep you full because of the healthy fats, carbs, and protein. It's delicious!
• Blueberry Avocado Protein Smoothie
  • Calories: 304
  • Fat: 14 g
  • Carbs: 27.9 g
  • Protein 17.9 g

AM Snack:

• We also included these in our 1,500 calorie meal plan but just had to keep them in for this one too. They are so good, especially if you crave chocolate during the day! The recipe makes 4 servings (of 4 bars per serving) so after you make them, divide them up into little baggies and there's your snack for the week! You'll also be eating a serving of almonds to round out this snack.
• 4 Chocolate Protein Bars
  • Calories: 264
  • Fat: 2.8 g
  • Carbs: 36.8 g
  • Protein 22.8 g

Almonds (1 ounce/23 almonds)

• Calories: 162
• Fat: 14 g
• Carbs: 6.1 g
• Protein 6 g

Lunch:

• This simple and delicious avocado turkey burger is perfect to make in advance and tastes amazing, especially on an Ezekiel English Muffin! Just like breakfast, this contains the perfect mix of healthy fats, carbs, and protein. 
• Avocado Turkey Burger on an Ezekiel English Muffin
• Avocado Turkey Burger
  • Calories: 220
  • Fat: 13.3 g
  • Carbs: 3.7 g
  • Protein 22.8 g
• Ezekiel English Muffin (look for these in the freezer section of your grocery store)
  • Calories: 160
  • Fat: 1 g
  • Carbs: 30 g
  • Protein 8 g

PM Snack:

• Our 4 Ingredient Protein Pudding and Simple Baked Grapefruit are two popular recipes on our site. They are both simple but taste amazing! Even if you don't typically like grapefruit, try this recipe! Once again, you will also have a serving of almonds with your snack.
• 4 Ingredient Protein Pudding
  • Calories: 110
  • Fat: 1.1 g
  • Carbs: 6.6 g
  • Protein 18.70 g
• Simple Baked Grapefruit
  • Calories: 80
  • Fat: .3 g
  • Carbs: 20.5 g
  • Protein 1.5 g

Almonds (1 ounce/23 almonds)

• Calories: 162
• Fat: 14 g
• Carbs: 6.1 g
• Protein 6 g

Dinner:

• We make this grilled orange chicken almost weekly. If you are sick of plain, boring, and dried out baked chicken, give this recipe a try! When you pair it with sweet potato cubes you have the perfect filling dinner.
• Grilled Orange Chicken
  • Calories: 166
  • Fat: 4.7 g
  • Carbs: 3.6 g
  • Protein 25.7 g
• Sweet-Sweet Potato Cubes
  • Calories: 118
  • Fat: 4.6 g
  • Carbs: 18.5 g
  • Protein 1.4 g

Everything listed above brings your daily totals to:

• Calories: 1,746
• Fat: 70 g
• Carbs: 160 g
• Protein: 131 g

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Notes:

• Don't forget to include veggies in your day! I consider veggies "free foods" as long as you are eating them raw or close to raw (without adding a ton of olive oil, butter, etc). We love to cut up celery, carrots, and broccoli for the week.
• You can move around these meals if you want.
• Don't be scared to eat protein, carbs, and fats. Your body needs all nutrients.
• You'll notice that the calories are a little less than 1,800. Your exact calories will vary based on the brand of ingredients you use. I have calculated the macros based on the brands that we typically use.
• If you feel like you need a snack before bed, have eggs or another protein shake. It's better that you satisfy your craving with something healthy than devouring an entire pint of ice cream! Look for a cleaner protein powder. Look at the label...it should have few ingredients, low calories, low carbs, and low sugar. Adding a plain protein shake may add 120-150 calories to your day - this is not a deal breaker!

We will definitely be sharing more meal plans soon! Make sure you are subscribed to our email list so you don't miss when they are released!