31 Days of Fitness

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How is it already almost 2018?! Blows. my. mind.

We can't start a new month, definitely not January, without a new workout challenge! This one is a little different than what we normally post. I want to encourage you to move every single day of the month. You have designated strength training, cardio, yoga/walk, and rest days included in the challenge. If you are doing any of our workout plans you are already covered (as long as you follow it!). We always recommend having a workout plan in order to meet your goals (find out why here) but if you don't you can choose your own strength training and cardio workouts (we have a ton of free resources for those!).

The goal here is to make exercise a habit. I don't want you to go so hard in January that you get hurt or lose interest by the time February rolls around (I've seen it happen over and over again!). Make exercise a daily habit and something that you look for in the normal routine of your day (taking the stairs, parking far away, etc.). It's also important to switch things up, which is the reason we have different forms of exercise listed. You don't need to run every single day, keep your body guessing by incorporating different exercises!

Be sure to check out all of our other challenges here. We have weight lifting, cardio, and core challenges galore! Tag us on Instagram and use the hashtag #heandsheeatclean so we can follow along!

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Thanksgiving Day to New Year's Day Workout Challenge

Have you heard about our FREE 13 Day Clean Eating Challenge? It includes a sample meal plan, workout plan, plus much more. Learn more and join today!

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I've never released a challenge specifically for this time frame but I'm super excited to do so! I know that this is a very busy time of year so this challenge will not take very much time. While I would like for you to be doing this in addition to your normal workouts (we have quite a few...wink wink) if this is the only thing you have time for it is better than nothing! The goal here is to just get into the habit (or keep the habit) of working out.

There are two workout plans that I would suggest for this time of year if you are looking for something more structured. One is our Busy Body 4-Week Workout Plan. You will only spend 3 days a week in the gym (or your home workout space) for 40 minutes or less! Learn more here.

Another one is our She Sweats Extreme 4-Week Shred. This one is a little bit more advanced so it is not recommended for beginners. This plan is focused on strength training and HIIT in a circuit-based workout. The four weeks are structured to optimally shed fat and help retain the muscle you have worked so hard to build. Learn more here.

For 40 days, from Thanksgiving Day to New Year's Day, you have two challenges to do each day. They can even be split up if you prefer. The cardio challenge is just ONE mile of any type of cardio you choose to do. In a perfect world, you would be doing these outside to get the benefit of being in the fresh air and you would be switching things up and doing different types of cardio but I understand that can be hard sometimes. The core challenge is also the same each day, you hold a regular plank, with good form for as long as possible. As I mentioned, the goal here is just to get moving or keep moving through the holidays but I've also included a "notes" section on each so you can record your mile time and plank time if you would like to try and improve those over the course of the challenge. You could also use this column to check off each day that you complete the challenge!

Looking for a printable version of this challenge? We've got you covered! Join our newsletter and you will be taken to a black and white printable version right away! Grab the printable challenge here.

Need a little encouragement and support? Join our He and She Eat Clean Facebook Group!

Be sure to check out all of our other challenges here. We have weight lifting, cardio, and core challenges galore! Tag us on Instagram and use the hashtag #heandsheeatclean so we can follow along!

Turkey Trot Challenge

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Seriously, how is it already almost NOVEMBER?!?! We can't turn back time so we might as well embrace the fact that we only have two more months left in 2017. The challenge this month is geared towards working on your cardio endurance. We've released another version of the 30-Day Turkey Trot Challenge that is more of a beginner challenge. If that is more your style, check it out here. This one is geared towards those who are more advanced.

This challenge was designed to be something that you do in addition to your normal workout (which is hopefully one of our workout plans!). We have 4, 6, and 12-week workout plans for all fitness levels! Don't let this be your only workout, cardio is only part of the equation...weight lifting is very important also!

Stay updated on all of our current fitness challenges here. Tag us on Instagram and use the hashtag #heandsheeatclean so we can follow along!

Any of this can be done on the treadmill but I always prefer to be outside when it's nice. I would encourage you to do as much as possible outside. There's just something different about doing cardio when you are in the nice, fresh air.

Sprint Training: This will make you faster. You choose your split. I like to do 30 seconds of sprinting and then walk for 30 seconds or 20 seconds of sprinting and then walk for 40 seconds (just depending on how fast your sprints really are)! If you are on the treadmill you can just put your legs on the side for the walk portion and completely rest during that time. When it's time to spring again just hop back on.

Hill Training: This will make you a stronger runner. Find a nearby hill and sprint up the hill! You can either jog back down or walk back down and do it all over again. If you are on the treadmill, set your incline high (most treadmills go to 15% but choose something that you are comfortable with but that also pushes you!) and do your splits just like you would for the running sprints.