He & She Eat Clean | Healthy Recipes & Workout Plans

Cardio/HIIT,Protein Recipes

7 Amazing Energy/Protein Bar and Bite Recipes

Protein Recipes, Recipe RoundupWhitney CarlsonComment

With the first official day of spring tomorrow, we are busy planning our next hiking adventure! We hope that you are thinking about getting outside more too! As you probably know by now, we are avid hikers and lovers of almost all outdoor/adventure activities so that means we can usually come up with some good (as in YUMMY!) and portable recipes that will give us the protein and energy we need to keep up with a demanding outdoor activity. P.S. You can read more about our hiking adventures here.

 These protein bar and bite recipes are some of the most popular recipes on the website and we wanted to make it easy for you to find our favorites! Choose one or two and make them before you hit the trail!

These are great for day hikes, climbing, bike rides, really any activity! Most are gluten free (or can easily be made gluten free) and they are clean eating approved! ;-) Best of all, kids and spouses love these! 

Energy/Protein Bites












Bonus Recipe


Find more of these recipes on our Protein Bar page!

Which one is your favorite?

- Scott and Whitney

Booty Focused Cardio Training

Cardio/HIITWhitney CarlsonComment

Looking for ways to lift your tush or build a booty? We won't lie - it ISN'T easy but it can be done! With proper weight training (try our She Sweats 12-Week Transformation) and "Booty Focused" cardio training you can achieve that backside you are looking for! Instead of using running as your only cardio try one of the following forms of cardio that will help you build your booty.

Stair Climber or Stair Stepper - Hop on this machine and don't hold on! Work your way up - can only do 5 minutes at first? No problem! Record your stats and try for longer next time.

Walk or Jog Uphill - Want to get your cardio in outside? Instead of looking for a flat place to run try out a hilly section and/or do hill sprints. Run as fast as you can up the hill and time yourself. Try to beat your best time next chance you get. I bet you might even start looking and craving for hills to sprint up! {No joke!}

Inline on Treadmill - Bad weather outside? No problem! Hop on your treadmill and set the incline as high as you can without holding on! Try the incline at 6-15% and speed at 2.6-3.2 MPH. Remember, record what you were able to accomplish and keep building on that.

It's important that you do "Booty Focused" Cardio Training {when incorporating cardio} but it's also very important to not overlook the importance of weight training!

Be sure to check out some of our best cardio routines here. Which is your favorite?

- Whitney

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!

Gluten Free Peanut Butter & Jelly Bites

Protein RecipesWhitney Carlson4 Comments

Peanut Butter and Jelly...those words just scream "childhood" to me! I'm not a big sandwich person but I LOVE PB&J sandwiches! Scott & I were talking about them a few weeks ago and decided to make them into bites to take on our hike with us. They are the perfect cravings buster and great to give you a little boost of energy (just don't eat all of them!). Not to mention, these are perfect for kids. Who said that PB&J had to be a sandwich? Put some of these in their lunch box and mix it up a bit - I bet they even like these better! They are easily made gluten free by using gluten free oats.

PB&J BITES

Ingredients:

*If using rolled oats or extra thick rolled oats add approx 1 Tbsp unsweetened applesauce.

Directions:

  1. Combine all ingredients in a food processor
  2. Add 2-3 Tbsp warm water to mixture and pulse a few more times until ingredients start sticking together
  3. Spoon out onto parchment paper
  4. Chill until ready to eat

Makes approx 25 Balls.

Enjoy!