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She Sweats 6-Week Run Recovery

Runners Resources, Workout Plans, Weight TrainingWhitney CarlsonComment

We are SO excited to share our newest premium workout plan with you! After Pam at Moms Run This Town contacted us in hopes of creating a workout plan for runners interested in taking a little break from running and focusing on recovery, the She Sweats 6-Week Run Recovery plan was born. 

What You Should Know About the She Sweats 6-Week Run Recovery:

  1. The plan focuses on taking a step back from running multiple miles per day. There IS cardio (after a nice short break) built into the workout and we suggest following the workout to a "T" to gain maximum value and allow your body to optimally recover.   
  2. The plan is available in both Gym and Home versions. They ARE interchangeable! We have done our best to eliminate excuses!
  3. Included in the plan are:
    1. 6 weeks of workout plans, including rest days, cardio training and abdominal training
    2. Our philosophy behind the structure of the workouts (Just in case you need some reassurance!)
    3. Logs for tracking your training and weights used
    4. What items are commonly on our grocery list and a sample for timing your daily meals
    5. Information about what to eat before and after a workout
    6. HIIT routines
  4. Equipment needed for the home version includes dumbbells of varying weight, resistance bands, a stability ball and a bench (or a coffee table!). 
  5. You will receive a download link shortly after checkout to retrieve your workout guid

Gym Version of the She Sweats 6-Week Run Recovery - $20

Home Version of the She Sweats 6-Week Run Recovery - $20

She Sweats 6-Week Run Recovery {Gym and Home Versions} - $35

Wondering if this workout will work for you? Not sure yet? Here are some testimonials from our other She Sweats Workouts:

I'm starting to see my booty is looking nice, tighter and rounder!

It's happening.....SUCCESS! I am seeing the changes. Loving my legs, shoulders -and dare I say it....ABS

I am also a runner (2 marathons, 7 half marathons and a few sprint tri's). Finished the 12 week challenge and now on week 2 of the extreme. DO NOT PAY ATTN TO THE SCALE! People approach me asking me how much weight I have lost. I have lost no weight! I am toned though and have defined arms. This program works. It was mentally challenging for me at first because I was used to the "runners high" and a major cardio junky. However, wasn't getting the results I wanted. This program will give it to you if you follow it. What you eat is also key. Don't give up!!!!

I just finished week 9 thinking I would have lost plenty of pounds. But not a single one. However, I have a fabulous butt, some really nice defined arms and some sexy abs.

I'm just starting wk 9 & a couple wks ago I looked in the mirror, and said "wow"! I'm not to my goals but can definitely see things changing. I haven't dropped a single pound & may have actually put on a couple. It's that switch in your mind set that the scale number isn't always the best. I've also ran half marathons & I feel like I'm stronger, more fit than I've ever been compared to doing them.

Banana Bread Breakfast Cookies

Breakfast RecipesWhitney CarlsonComment

Cookies for breakfast? Have we lost our minds? Well, that's debatable, but yes! Cookies for breakfast! We adapted these cookies from Against all Grain and they are so delicious! This is the perfect replacement for some of your fruit calories and the perfect sidekick to those morning egg whites.

The texture is quite a bit more gooey than a normal cookie, especially with the coconut flour option, but they are so delicious! Here's how to make them:

Banana Bread Breakfast Cookies

(recipe adapted from Against all Grain's Allergy-Friendly Breakfast Cookies)

Ingredients:

  • 2 bananas, peeled and ripe
  • 1/4 c unsweetened almond milk
  • 2/3 c unsweetened applesauce
  • 4 dates, dried and pitted

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  • 3 TBSP cranberries, dried and chopped
  • 2 TBSP raisins, dried and chopped

Directions:

  1. Preheat oven to 350 degrees F.
  2. In a large food processor, combine bananas, applesauce, almond milk and dates. Blend until smooth. Don't worry if you still see your dates, they will be finely chopped, but not pureed.
  3. Add in coconut flour (or oat flour), cinnamon, lemon juice, vanilla and baking powder and blend for approximately 30 seconds to combine.
  4. Remove food processor blade and fold in cranberries and raisins. 
  5. Spoon your "cookie dough" onto a baking sheet lined with parchment paper to prevent sticking. Because there are no eggs in this recipe, your cookies will not spread like normal cookies. They will stay in the shape and place you put your cookies on the baking sheet. 
  6. Bake for approximately 18 to 20 minutes or until golden brown. 
  7. Let sit on baking sheet on counter for 5 minutes to cool and harden before handling.

Makes 18 cookies. Our suggested serving size is 2 cookies.

Metrics:

  • Calories: 96
  • Protein: 2g
  • Fat: 2g
  • Carbs: 16g

Strawberry Pancakes

Breakfast RecipesWhitney Carlson5 Comments

My two favorite things - strawberries and pancakes! I know we have quite a few pancake recipes on the blog (5 to be exact, this makes 6), but who doesn't love light pink fluffy goodness! These babies are obviously clean and gluten-free so don't be afraid to whip some up! How much fun would these be to make for yourself and your family on Valentine's day?

Strawberry Pancakes

Ingredients:

  • 7 medium strawberries, stems removed and quartered
  • 2 TBSP water

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  • 1 1/4 c gluten free oat flour
  • 2/3 c unsweetened applesauce
  • 2/3 c coconut milk (you could also substitute original, unsweetened almond milk)
  • 1/2 c unsweetened, plain 2% greek yogurt
  • 2 egg whites
  • 1 tsp vanilla extract
  • 1/4 tsp baking powder

Directions:

1. In a medium saucepan, combine strawberries and water on medium to medium low heat and bring to a boil. Stir occasionally to prevent sticking or burning of strawberries. 

2. Cook strawberries for 4-5 minutes until strawberries are very soft and begin to breakdown, resembling strawberry jam.

3. Meanwhile, combine dry and wet ingredients (in second list) in a large bowl with a whisk. 

4. Remove strawberries from heat and using a fork or a potato masher, gently mash the strawberries.

5. Combine strawberries with pancake mix (step 3). 

6. Cook pancakes as you would normally on a griddle or stovetop.

Makes approximately 15 - 3" diameter pancakes.

Serving size is approximately 5 pancakes.

Metrics (per serving)

  • Calories: 282
  • Carbs: 43g
  • Protein: 15g
  • Fat: 5g

I hope you enjoy these as much as we did!