Monthly Challenge: Dream Arms Challenge

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I've really been taking a look at my upper body these last couple weeks and wanted to challenge everyone with a quick monthly challenge for September. Feel free to break these into sets and rep them out to get to the appropriate number of each exercise. Also, make sure that you try to work them in on days that you are actually doing upper body in the gym.

This challenge was designed to be something that you do in addition to your normal workout (which is hopefully one of our workout plans!) but make sure to take appropriate rest days and do not over-train your arms.. 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!

PS - Miss one of our challenges? Try these:

• Bikini Body Burpee Challenge
• Perfect Your Core Plank Challenge
• Push (Up) Your Way to a Perfect Chest Challenge
• A Lil' Bit of Lunge Challenge

Clean Eat Education: Cholesterol - What's Really Behind Those Numbers

You hear the ads left and right - "Lower Your Cholesterol," "Part of a Heart Healthy Diet." But what does that really mean? Is everyone at risk of having high cholesterol and should I avoid certain food groups all together?  Not entirely!

There are 3 types of cholesterol in the body:

1. LDL - This is the lower density cholesterol and is also known as "BAD" cholesterol. 
2. HDL - This cholesterol is higher density and is the "GOOD" cholesterol.
3. Triglycerides - This cholesterol, in a simple sense, is just your body's fat storage.  

You can remember which one you want, the HDL, by simply remembering that your goal is to make your body more lean, more dense with muscle. Therefore, the higher muscle density your body has the more toned you will look and faster your metabolism will be. Hence, you want a higher number on your HDL cholesterol.

What does Cholesterol do? Is it really that important?

The short answer - it controls A LOT and YES, it IS that important!

Cholesterol is responsible (partly or solely) for the following functions:

1. Essential in proper adrenal function including producing cortisol, corticosteroids, aldosterone and more. This is HUGE!! You will NEVER reach your goals if your adrenals do not function properly. 
2. Metabolism of fat soluble vitamins - A, D, E and K
3. Conversion of sunshine to Vitamin D
4. Aids in producing stomach bile - essential to the breakdown and metabolism of the food you eat
5. Involved in producing sex hormones - androgens and estrogens

How do I determine my cholesterol levels?

You will need a blood test to determine your cholesterol levels. This can be ordered fairly quickly and easily by your Primary Care Physician and is covered by most insurances at the time of your yearly physical.

Do you have high LDL and/or triglycerides?

We will talk soon about natural ways to lower your cholesterol.

Clean Eating Breakfast Ideas for Back to School

Yesterday we shared our clean lunch and snack ideas for back to school.  Today we are going to back up and share breakfast ideas!  Everyone knows that breakfast is the most important meal of the day.  The same is true for your kids!  Don't let them start the day off with processed, sugary treats.  We will share with you some of our favorite options for breakfast!

Most breakfast cereals are loaded with sugar.  Say no to the bagels, donuts, and cereals and try these breakfast ideas instead!

Short on time?  Here are two recipes that only require FOUR ingredients!  They are super easy and quick to make!

• Four Ingredient Pancakes
• Four Ingredient Protein Bars
   

Is your child the type that wants a sandwich for breakfast?  Try this Egg White Breakfast Sandwich!  Or make these Egg Quiche Muffins ahead of time so you can grab-and-go!

For the days when you have a little bit more time or just want to give them a special treat for breakfast, take a look at these:

• Guilt Free Cinnamon Rolls
• Protein-Packed Blueberry Muffins
• Cinnamon Swirl Protein Bread
• Clean Banana Bread

We always keep protein bars and protein powder "in stock" just in case we are having "one of those days". It sure beats driving through a drive-thru.

Don't forget to check out our post for clean lunch and snack ideas here.  Check out our breakfast recipe page for even more breakfast ideas!