Tips for a Healthy Fall

New season, new opportunities, new goals. Now that summer is over, and what most people refer to as "bikini season" (although there's much more to summer than bikinis...), it's time to really focus on our goals. I'm actually not a big fan of summer. We live in GA and it's typically over 90 degrees and VERY humid every single day. Many people become more active in the summer but we actually tend to do the opposite. We don't hike as much and we just generally try to avoid anything outside. During the fall, winter, and spring you can typically find us on a hiking trail and I even like to get in a run or two when the weather is cooler.

All in all, there's just always excitement about new seasons, they provide fresh starts. Personally, this summer was pretty rough for us so we are definitely looking forward to putting the past behind us and will be revisiting some of our healthy habits along with you.

Tips for a Healthy Fall

1. Write down a 3-month overall goal, along with monthly goals and weekly goals
   • Choose goals that are deeper than physical appearance.
2. Start a workout routine
   • Try one of our Fall themed monthly challenges here.
   • Join our Fall Workout Challenge here.
   • Use this Gobble Til You Wobble Workout Circuit on days you can't make it to the gym.
   • This is also the perfect time for our 30-Day Walking Challenge.
3. Start making small changes to your eating habits
   • Just because you might be faced with a lot of unhealthy food choices over the next few months, doesn't mean you have to give into them.
   • It's definitely okay to eat that piece of pumpkin pie, caramel apple, or a few pieces of candy as long as you don't make a habit of it.
   • You can start small by drinking water instead of sugary beverages, eating a healthy breakfast, etc.
   • Join our 13 to Clean Challenge to learn more about the clean eating lifestyle.
4. Lighten up some of your favorite recipes
   • When buying canned pumpkin, be sure to buy pure pumpkin and not the mix.
   • Switch out the sugar for an alternative sweetener, even try banana!
   • Incorporate things like sweet potatoes and butternut squash as healthy side dishes.
   • Try these Fall Recipe Substitutions
5. Don't give up
   • It's okay if you have a few "off days", just get right back on track.
   • It's better to have a few healthy habits under your belt than to get waiting to "start".

REMINDER: Time is running out to join our Fall Workout Challenge. Get all the details here.

Don't keep putting off a healthy lifestyle. Start today!

Ladder Workout Challenge: Plank Jacks + Burpees

We just returned from our hiking trip to Montana and Canada (you can view some of our pictures on Instagram (heandsheeatclean) or “follow” my personal Facebook page here). We hiked over 105 miles, gaining over 27,300 feet in elevation. We had a great time but now it's time to come back to reality and get back into the swing of things. This includes food prep and the gym! As we "introduce" ourselves back into the gym, we like to do things a little different the first few days - which includes this challenge!

Note: Don’t forget to enter our Fall Workout Challenge! Get more information here.

We previously shared another Ladder Workout Challenge and since you loved that one so much we decided to make another one! These challenges are a great way to get your heart rate up and finish your workout strong! You could even incorporate them in between your sets or do it after your warm-up, before your normal workout. For an added challenge, record the time it takes you to complete the workout and try to beat that next time. Safety first though, always use proper form!

As you will see in the chart, one set of reps decreases while the next set of reps increase. You will start by doing 10 plank jacks and move straight into 1 burpee, then do 9 plank jacks and 2 burpees, and so on. Confused about how to do a plank jack or a burpee? Read on!

We completed this challenge using our new VerveLife headphones…but not only have we used the VerveLife products in the gym, we've also tested them out on a run and they work great! We don’t really understand how people workout without headphones. We are big on having motivating music playing when lifting or doing cardio (other than hiking, we prefer listening to nature then!). When we got home from our trip we had new headphones waiting on us and we were so excited to try them out! We are testing out the VerveOnes+ and the VerveRider+. VerveLife is an exciting NEW brand of wireless connected products launching worldwide, including here in the U.S.  They are devices designed for real life – for work, play, social – they fit into everything. They offer solutions to busy lifestyles with a unique range of wireless connected audio and video devices and are designed for people like us: we revel in the challenge to rise to any occasion, test ourselves, stretch our abilities, and find out where our limits truly are. We pack a lot into our lives.

VerveOnes+

VerveRider+

VerveOnes

VerveRider

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As I mentioned, we are trying out the VerveOnes+ and also the VerveRider+. They have some similarities but also a few differences. The noticeable difference is that the VerveOnes+ are completely wireless. They are surprisingly very comfortable to wear and fit securely inside your ear.

Both are Siri and Google Now compatible. Let me just say that Scott is a stickler for earbuds and he loves the VerveOnes+ because of the deep, rich HD sound and the fact that they are sweat and waterproof. They have a dual mic that enables your music to pause automatically for an incoming call and once you hang up the music resumes right away! One of the best things might be that once charged, they are good to go for up to 12 hours of playtime.

Grab your headphones, turn up the motivating music, and get ready for this challenge!

Confused about what plank jacks and/or burpees are? We're here for you! Just follow the instructions below. Practice the move slowly at first and move quickly once you are more comfortable.

Plank Jacks:

• Get into push-up position
• Jump your feet out like you are doing a jumping jack
• Lightly land on your toes then return to the starting position
• Move quickly

Burpees:

• Stand up straight with your feet hip width apart
• Lower your body into a squatting position and place your hands on the floor in front of your knees
• Kick (or step) your feet back so you are in a push-up position
• Perform a push-up (you can skip this step if you are a beginner)
• Jump (or step) your feet back to where you were in your squatting position
• Stand and add a high jump at the top for added intensity
• Move quickly

Connect with VerveLife:

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Facebook.com/Avervelife

Instagram.com/avervelife

Twitter.com/avervelife

Disclosure: This post is sponsored by VerveLife in conjunction with Blog Meets Brand and I have been compensated for my participation. All opinions are my own.

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I'm a big fan of following a fitness plan (RELATED: 5 Reasons Why You Need A Fitness Plan) but some days you just need to completely change it up. Use this to spell your workout! Take your first name, last name, kids name, pets name, anything you want and do the exercise listed for each letter. It's tough but FUN! If you are really up for a challenge you could do your first AND last name. Best of all, you can do this anywhere and no equipment is needed! If you are doing one of our workout plans try this for your cardio one day!

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

For example, my name is Whitney so my workout would be the following:

W - 15 Curtsy Lunges
H - 20 Jumping Jacks
I - 5 Squats with Pulse
T - 20 Plank Jacks
N - 10 Lateral Jumps
E - 5 Jump Lunges
Y - 5 Moving Planks

Confused about what the exercises are? We have some explanations here under "exercise tutorials".