Lifestyle

We are often asked, "How do you start eating clean?" Well... take a look at these resources. We have created them to answer questions just like that and hope they will help ease your transition from processed foods and sugary drinks to clean, healthy foods and pure, fresh water.

To inquire about coaching please email Scott & Whitney at whitneycarlsonfitness@gmail.com.
You can find our workout plans here and our eBooks here.

Want to start eating clean but not sure how?  Use these resources to change your lifestyle!

First Steps:

Choose Your Workout Plan {gym and at-home versions available}

Read Our eBooks

Body Image:

How Getting Into Fitness Ruined My Body Image

Are We Obsessed with Fitness Perfection?

5 Things I Did to Achieve My Dream Body

Stories from My Scale {Why You Need to Ditch Yours For Good!}

Build Up Your Confidence with Positive Thinking

Thigh Gaps, Six Packs, and Barbie Bodies

Get Started:

Getting Started with Clean Eating

How Much Should You Eat?

Food Prep:

Clean Out Your Kitchen!

Sunday Food Prep Example #1

Sunday Food Prep Example #2

Sunday Food Prep Example #3

Scott and Whitney's Daily Food

Eat Clean Weekly Food Prep

Clean Eating Food Prep - Daily Meals Example

Shopping:

Clean Eating Shopping List

Clean Eating at Costco {Shopping List}

Basic Supplements

Get "Clean" Right Away

Helpful Hints & Tips

Tips: 7 Easy Tips to Slim Down for Your Next Big Event

Tips to Beat Belly Bloat

Stories from My Scale {Why You Need to Ditch Yours for Good!}

Why You Should NOT Rely on the Scale OR Measurements!

Get Motivated:

When you just can't get it together read this.

Why it's OK to Fail

Tips for Getting Back on Track

Scott & Whitney's Transformation

Updated: Scott & Whitney's Transformation

Get Started:

Positive Body Image Isn't Always Easy

Why You Should NOT Rely on the Scale OR Measurements!

New Year - New You!

Getting Started with Clean Eating
How Much Should You Eat?

Sample Meal Timing

Basic Supplements

Get "Clean" Right Away

Helpful Hints & Tips

Scott and Whitney's Daily Food

Sunday Food Prep Example #1

Sunday Food Prep Example #2

Shop Clean:

Fit Finds :: SHOP.COM

Clean Eating Shopping List

Clean Shopping (Part 1) :: Costco

Clean Shopping (Part 2) :: Publix

Clean Shopping (Part 3) :: Specialty Stores

Clean Shopping (Part 4) :: Online Retailers

Clean Coupons (Part 1)

Clean Coupons (Part 2)

The Dirty Dozen

The Clean Fifteen

What Does Your Produce Sticker Mean?

Supplements:

Basic Supplements

Alternative Remedies for Seasonal Allergies

Weight Loss Supplements

Sport & Energy Supplements (Part 1)

Calcium
OPC-3

Get Educated:

Nutrition:

Canned or Dry Beans? What you Should Know!

Cooking with Dry Beans

Yogurt: Greek vs. Traditional - What's Your Better Choice?

Apple Cider Vinegar

Natural Fat Burners

Sugar

Water

Foods for Energy

Chia Seeds

Egg

Beef

Farm Raised vs. Wild Caught

Grapefruit

Food Swaps

Coconut Water

Clean Protein Powders 101

Whey Protein Powders Reviewed
Vegan Protein Powders Reviewed

Lifestyle:

Determine your suggested daily caloric intake.

Track your daily food intake

Keep your Metabolism Reved Up! Tips to make it work for you.

Sleep. Is it Just About the 8 Hours?

Toxic Clean Eat Skeptics - Handling Friends & Family

Eating Clean at Group Functions

Clean at Home:

Building a Green Cleaning Stash

Green Cleaning Recipes

5 Beauty Recipes from your Kitchen

Winning Over Your Significant Other

Clean Eating with KIDS

Tips for Fitting in Time to Exercise while Managing a Family

Toxic Clean Eat Skeptics - Handling Friends & Family

Calorie Burning Date Night Ideas

Supplements During Pregnancy

Nutrition in Pregnancy

Clean on the Go:

Clean Breakfast Ideas for Back to School

Clean Snacks for Back to School

Clean Food to Keep at your Office

Eating Clean at Group Functions

Clean Food to Pack for the Airport

Clean Road Trip Food
Clean Beach Snack Ideas

Tips on How to Eat Clean While Dining Out

Eating Clean in....Vegas?!?!

Clean Holidays:

Our Top Tips for Staying on Track Over the Holidays

Summer Holidays:

Memorial Day Meal Plan
4 of July Meal Plan

Labor Day Meal Plan

Winter Holidays:

Super Bowl Meal Plan

Halloween. Real Perspective on the Candy that you Love so Much!

Halloween Meal Plan
Healthy Halloween Meal Plan
Clean Crockpot Meals for Halloween Night
Top 5 Non-Candy Ideas for Halloween Treats

SCARE{less} Halloween Candy & Treats
Homemade SCARE{less} Candy Round-Up

The Modern Pilgrim - Week 1 Wrap Up

The Modern Pilgrim - Week 2 Wrap Up

Misc:

Beat Belly Bloat

Online Coaching :: TLS Weight Loss Solution

What to Eat Before & After your Workouts

How to Choose a Personal Trainer

Clean Eating & Hypothyroidism

The Olympia Expo

How to Boil the Perfect Egg... Every Time!

Hard Boiled Eggs in the Oven!

You can find our workout plans here and our eBooks here.

6 Tips to Get Over Your Fear of the Weight Room

WANT A FREE HIIT EBOOK?

Join our newsletter and get the instant download. We never spam you - we only bring you the best workouts and recipes each week! Click here to join now.

Note: We're on Snapchat now! You can find us under hesheeatclean. We're also on Instagram and Facebook!

When I say that I understand what it's like being afraid of the weight room, I am NOT kidding. I am very shy and introverted. I didn't walk into a restaurant by myself until I was in my 20's. The thought of walking into a gym, mostly dominated by men, terrified me. I wouldn't even go into the gym to do cardio...I was terrified of the whole gym! So, I get it BUT I bet your fear is probably not even as extreme as mine was! I know I seem to be talking to you ladies here but some men are shy as well. Men typically don't like the weight area because of the "meathead" type. Although I do believe you can get an amazing workout at home (some of our best She Sweats transformations were made using our at-home plan!), having access to all of the equipment a gym offers is a great benefit! If you have access to a gym, make the most of it! Use these tips to slowly build your confidence to go into the weight room (or even gym for that matter!).

Below are the strategies I used (along with "fake it until you make it") to conquer my extreme fear of the gym. However, I still get anxious if we have to go to a new gym or go at a different time. Although I know what I'm doing, I like the familiarity of the same group of people and going at the same time!

6 Tips to Get Over Your Fear of the Weight Room

1. Join a Small{er} Gym

We live about 20 minutes away from a large gym, which is a good thing because I would probably STILL (to this day) never set foot in a large gym. Luckily, since I started my transformation we've been members at a small local gym (Anytime Fitness franchise). In some aspects this can be a negative thing, we do not have all of the fancy machines and equipment that a larger gym has and the gym doesn't offer very many classes or have any add-on options such as a pool. But for someone who is shy, I've found that this is actually a good thing. There isn't as much space to "learn my way around" and I pretty much know where everything is and how to use it. Just knowing where the equipment is that you need will be a huge confidence booster for you! If you can't join a smaller gym...don't worry...I still have some tips for you!

2. Go When It Is Not As Crowded

Although this may be hard for some people, getting to the gym while it's not very busy will definitely help because you won't feel like everyone is watching you (they aren't anyway!). When we first started working out we went later in the evening (around 9 PM) but then started going right after work. I think going late to begin with was good for me though because it wasn't as crowded. Peak times for gyms are usually before work, during lunch, and right after work. If your schedule allows, go late morning or early afternoon to beat the crowds.

3. Go at the Same Time Each Day

When someone asks "What time should I workout?" my answer is always ANY TIME! Any time that you can workout is the best time to workout. If this means that some days you go in the mornings and other days you go in the evenings that is fine as long as you get it done! However, for someone who has a fear of the weight room going at the same time each day is the best option. When you go at the same time you get to know the people who also workout at that time. Getting to know others around you will make you feel more comfortable and be even more open to asking questions, if needed.

4. Find an Empty Room

Even though our gym is small we do have one classroom. If it isn't being used I will get what I need (don't take all the weights though!) and go into that room to do my workout. When I first stared working out, our gym was in a different location and we actually didn't even have a classroom! There was a tiny area that had a wall that was probably 4 ft high where the trainer's desk, bands and exercise balls were located. Even though it wasn't an enclosed room this space provided me with the privacy that I needed in order to familiarize myself with the equipment and workouts in general. Take advantage of an empty room or space so that you can concentrate on your workout instead of worrying about other people (again, they aren't paying attention to you like you think they are!).

5. Take a Friend

I hesitated to include this one because sometimes a partner is not a good thing. I actually prefer to workout alone but having a friend with you might take some of the pressure off of you. You can navigate the machines and not feel like you are alone. If you do want a workout buddy, try to find one that has your same intensity, schedule, etc.

6. Take a Few Sessions with a Personal Trainer

I am a Certified Personal Trainer and I still do not believe that everyone needs a personal trainer. I honestly think that most people can do this on their own but understand that a personal trainer is necessary in some situations. A situation that comes to mind is someone who is shy in the gym! Even if you don't want to workout with a trainer all the time, see if you can purchase a few sessions so that they can show you around and explain how to use all of the equipment. This will help prevent frustration and possibly injury down the road. After your sessions with the trainer, having a plan in place is the best option so you don't wander around the gym wasting time trying to figure out what to do next. Try one of our She Sweats Workout Plans that lays out exactly what you need to do each day!

Are you scared of the weight room or gym in general? What have you done to overcome your fears?

Let us be your personal trainers with our detailed 4, 6 and 12 week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!

5 Things I Did {and Didn't Do} to Achieve My "Dream Body"

WANT A FREE HIIT EBOOK?

Join our newsletter and get the instant download. We never spam you - we only bring you the best workouts and recipes each week! Click here to join now.

Note: We're on Snapchat! You can find us under hesheeatclean. We will be posting more of our meals, workouts, and money saving tips! Also, follow us on Instagram, Facebook, Pinterest, and Twitter!

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After posting a few of my He and She Unfiltered posts I not only received a ton (and I mean A TON) of messages from people (especially other trainers) who struggle with the same thing but I also received questions from people asking me how I achieved this balance in the beginning. This is really asking me how I made my transformation. I've touched on it a little bit in other posts but I'll outline it here again.

I don't really like "Dream Body" but that's what first came to mind so I'm rolling with it, hoping this reaches someone trying to achieve that "Dream Body". I wouldn't say that the body that I have right now isn't my dream body. It isn't when I compare myself to others but it is when I'm focused on what my body is CAPABLE of. So, I guess it's safe to say that this was my "Dream Body" then and I still have my "Dream Body" - it's that my definition has changed.

I have made such amazing progress since posting about my body image issues - you can read about them here.

THIS is my DREAM BODY. I visit places that I dream about and use my body to explore them.

Zion National Park (Angels Landing Trail)

 Saying "I can't believe I just did that...", climbing the highest peak in the lower 48, Mount Whitney.

One of the prettiest places I've ever seen, Glacier National Park in Montana! 

I wasn't and I still am not very competitive. I never played sports in school. I did cheer and play softball for years but it was just a rec league. I never tried out for anything. I never worried about my weight or my appearance either. I was never that girl in the gym running for two hours and eating 800 calories. I never counted calories and cardio bored the crap out of me. It wasn't until my husband introduced me to weight lifting that I actually found something that I wanted to do. But even then I still wasn't competitive. People would tell me all the time "You should compete" but I have never wanted to do a competition. Nothing about getting up on a stage half naked, having my body compared and critiqued against others appealed to me. I want you to understand that this is coming from someone with a completely blank fitness and nutrition background - I wasn't your all-American athlete in school or someone who has struggled with body image issues before.

With that being said, after entering this "health and fitness world" and having people ask me questions about what I do I quickly learned that every one seems to be looking for that magic pill or the quick fix that will make all their worries and extra body fat disappear. Well, you probably know by now that there is no magic pill, it's all up to YOU.

This might surprise you but the first place you have to start is in your mind.

So, without further ado this is how I achieved the body of my dreams:

1. Positive Thinking AND Talking

When I decided to change my lifestyle I also changed my thoughts. I started looking at things from a different perspective. This isn't to say that it was all sunshine and rainbows but I always tried to find the good in whatever it was. I did this while working a high-stress job that I hated so I know that it can be done! I would also talk to myself. Yep, I would talk to myself. POSITIVELY. Even if it had nothing to do with being healthy - it could even just be "wow my hair looks good today" or something similar. I started each day with positive thoughts and talks!

2. One Day at a Time

I took it one day at a time. I didn't care what I was going to look like or be doing in a month or three months down the road. I was just living my life, talking and thinking positively and living in the moment. I did go on to prepare for a photo shoot (as the picture above shows) but that was only for a short period of time. The rest of the time was spent just living life. It was always just one foot in front of the other. One meal. One workout. One day. It was a lifestyle. There was NO finish line.

3. NOT Comparing Myself to Others

I started blogging about my journey in March 2012 on my personal blog and I didn't go back and read through all of the posts but from what I can remember (and what I saw) I only posted ONE picture of someone who I "wanted to look like". As I mentioned in my post on how getting into fitness ruined my body image, it wasn't until Instagram really took off in the fitness industry that I fell into the comparison trap and it's truly been one of the most difficult things I've had to deal with. I never thought anything could consume someone so much. I'm so thankful that I haven't lived my whole life like this though and really hope to help others work on getting out of this same trap. Bottom line - I didn't compare myself to others. I wasn't competing with anyone. I wasn't even competing with myself. I was just living a healthy lifestyle.

4. Hard Work

I worked hard. I loved it. I was passionate about it. I trained 4-6 days per week (4-6 days per week weight training and 2-3 days of cardio). I didn't ever "over-train" but I was pretty much always on target with my workouts. I also had a personal trainer for about three months before my photo shoot. Same thing with my eating. I didn't ever restrict my calories (again, I am NOT a girl that will starve herself to be thin) but was always on target with my meals and we didn't eat out often.

5. Determination AND Consistency

As the ones above show, I was (and still am) very determined and consistent. I never had a goal date or finish line when I started. I wanted to be happy and healthy. Giving up has never been an option. Sure, I'll skip a workout if I'm sick or just not feeling it but giving up on a healthy lifestyle is never going to happen. What would I be giving up on? Basically everything I love and enjoy. If you don't feel the same way you should try to find an exercise routine that you do enjoy (try one of our She Sweats workout plans!) and find healthy meals that you do love! To me, there is no other option.

To be completely honest with you though...

I don't know if I would have made the transformation I did if social media was the same back then (I know it was only 4 years ago but so much has changed - and I sound really old saying that). Social media is one of the main reasons that I fell into the comparison trap and why, for awhile, I was only accomplishing 3 out of these 5 things. I forgot the most important two...positive thinking and not comparing myself. Although I am healthy, a size four (definitely the smallest I've ever been, aside from my photo shoot), workout 4-6 days per week, and eat healthy I would still find myself falling into the comparison trap because of social media. I would not change anything about my journey because I consider everything a learning experience and I honestly think I went through this in order to help others. It's definitely been an amazing ride these last 4+ years and the fact that my husband and I still continue to live a healthy and balanced lifestyle shows that we have been successful!

Please use these tips and by learn how to love YOURSELF so you can be on your way to a healthy "Dream Body".