Lifestyle

We are often asked, "How do you start eating clean?" Well... take a look at these resources. We have created them to answer questions just like that and hope they will help ease your transition from processed foods and sugary drinks to clean, healthy foods and pure, fresh water.

To inquire about coaching please email Scott & Whitney at whitneycarlsonfitness@gmail.com.
You can find our workout plans here and our eBooks here.

Want to start eating clean but not sure how?  Use these resources to change your lifestyle!

First Steps:

Choose Your Workout Plan {gym and at-home versions available}

Read Our eBooks

Body Image:

How Getting Into Fitness Ruined My Body Image

Are We Obsessed with Fitness Perfection?

5 Things I Did to Achieve My Dream Body

Stories from My Scale {Why You Need to Ditch Yours For Good!}

Build Up Your Confidence with Positive Thinking

Thigh Gaps, Six Packs, and Barbie Bodies

Get Started:

Getting Started with Clean Eating

How Much Should You Eat?

Food Prep:

Clean Out Your Kitchen!

Sunday Food Prep Example #1

Sunday Food Prep Example #2

Sunday Food Prep Example #3

Scott and Whitney's Daily Food

Eat Clean Weekly Food Prep

Clean Eating Food Prep - Daily Meals Example

Shopping:

Clean Eating Shopping List

Clean Eating at Costco {Shopping List}

Basic Supplements

Get "Clean" Right Away

Helpful Hints & Tips

Tips: 7 Easy Tips to Slim Down for Your Next Big Event

Tips to Beat Belly Bloat

Stories from My Scale {Why You Need to Ditch Yours for Good!}

Why You Should NOT Rely on the Scale OR Measurements!

Get Motivated:

When you just can't get it together read this.

Why it's OK to Fail

Tips for Getting Back on Track

Scott & Whitney's Transformation

Updated: Scott & Whitney's Transformation

Get Started:

Positive Body Image Isn't Always Easy

Why You Should NOT Rely on the Scale OR Measurements!

New Year - New You!

Getting Started with Clean Eating
How Much Should You Eat?

Sample Meal Timing

Basic Supplements

Get "Clean" Right Away

Helpful Hints & Tips

Scott and Whitney's Daily Food

Sunday Food Prep Example #1

Sunday Food Prep Example #2

Shop Clean:

Fit Finds :: SHOP.COM

Clean Eating Shopping List

Clean Shopping (Part 1) :: Costco

Clean Shopping (Part 2) :: Publix

Clean Shopping (Part 3) :: Specialty Stores

Clean Shopping (Part 4) :: Online Retailers

Clean Coupons (Part 1)

Clean Coupons (Part 2)

The Dirty Dozen

The Clean Fifteen

What Does Your Produce Sticker Mean?

Supplements:

Basic Supplements

Alternative Remedies for Seasonal Allergies

Weight Loss Supplements

Sport & Energy Supplements (Part 1)

Calcium
OPC-3

Get Educated:

Nutrition:

Canned or Dry Beans? What you Should Know!

Cooking with Dry Beans

Yogurt: Greek vs. Traditional - What's Your Better Choice?

Apple Cider Vinegar

Natural Fat Burners

Sugar

Water

Foods for Energy

Chia Seeds

Egg

Beef

Farm Raised vs. Wild Caught

Grapefruit

Food Swaps

Coconut Water

Clean Protein Powders 101

Whey Protein Powders Reviewed
Vegan Protein Powders Reviewed

Lifestyle:

Determine your suggested daily caloric intake.

Track your daily food intake

Keep your Metabolism Reved Up! Tips to make it work for you.

Sleep. Is it Just About the 8 Hours?

Toxic Clean Eat Skeptics - Handling Friends & Family

Eating Clean at Group Functions

Clean at Home:

Building a Green Cleaning Stash

Green Cleaning Recipes

5 Beauty Recipes from your Kitchen

Winning Over Your Significant Other

Clean Eating with KIDS

Tips for Fitting in Time to Exercise while Managing a Family

Toxic Clean Eat Skeptics - Handling Friends & Family

Calorie Burning Date Night Ideas

Supplements During Pregnancy

Nutrition in Pregnancy

Clean on the Go:

Clean Breakfast Ideas for Back to School

Clean Snacks for Back to School

Clean Food to Keep at your Office

Eating Clean at Group Functions

Clean Food to Pack for the Airport

Clean Road Trip Food
Clean Beach Snack Ideas

Tips on How to Eat Clean While Dining Out

Eating Clean in....Vegas?!?!

Clean Holidays:

Our Top Tips for Staying on Track Over the Holidays

Summer Holidays:

Memorial Day Meal Plan
4 of July Meal Plan

Labor Day Meal Plan

Winter Holidays:

Super Bowl Meal Plan

Halloween. Real Perspective on the Candy that you Love so Much!

Halloween Meal Plan
Healthy Halloween Meal Plan
Clean Crockpot Meals for Halloween Night
Top 5 Non-Candy Ideas for Halloween Treats

SCARE{less} Halloween Candy & Treats
Homemade SCARE{less} Candy Round-Up

The Modern Pilgrim - Week 1 Wrap Up

The Modern Pilgrim - Week 2 Wrap Up

Misc:

Beat Belly Bloat

Online Coaching :: TLS Weight Loss Solution

What to Eat Before & After your Workouts

How to Choose a Personal Trainer

Clean Eating & Hypothyroidism

The Olympia Expo

How to Boil the Perfect Egg... Every Time!

Hard Boiled Eggs in the Oven!

You can find our workout plans here and our eBooks here.

30 Day Push-Up Challenge

WANT A FREE HIIT EBOOK?

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Note: We're on Snapchat now! You can find us under hesheeatclean. We will be posting more of our meals, workouts, and money saving tips! Also, follow us on Instagram, Facebook, Pinterest, and Twitter!

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After posting about our top fitness articles (2 of the top 5 were challenges!) I realized that we haven't posted a challenge lately! I've been so focused on our FREE Healthy Living Challenge that I forgot about the challenge I usually post for the first of the month! So, in case you have been sitting back and waiting on one, here it is! Let's do a 30 Day Push-Up Challenge! Yes, you can also do this if you are doing one of our workout plans!

You can also join us on Instagram (heandsheeatclean) and tag us #heandsheeatclean so we can see you get to work on this challenge!

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!

If this is too easy you can always double the number of push-ups or add in incline/decline push-ups. If regular push-ups are too hard, start out on your knees or even use a wall! This is a challenge for all fitness levels and you will be so proud of yourself after 30 days!

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

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Yoga Challenge + He and She Goes to NYC!

Yoga. It has been on my “goal list” for years. I’ve listed it as something that I want to incorporate each time I write out my goals but it always seems to be the first thing that’s overlooked too. Not anymore! I’m sharing this with you so that you can help hold me accountable! I’m actually very flexible (I can even put my legs behind my head like a pretzel!) and enjoy yoga and stretching but it’s not something that I’ve incorporated into my routine like I should. As we’ve mentioned numerous times, strength training, cardio, and flexibility training should all be included in your workout routine. We created a little Yoga Challenge for ourselves and wanted to share with you as well! Hopefully once we complete this for a month it will become a habit! You can check in with us and let us know you are completing the challenge to in our Healthy Living Challenge Group!

We want you to #MakeYourMove with yoga this month! Need some yoga inspiration or ideas? Try this A.M. & P.M. Yoga for Beginners DVD from Kohl’s!

Why Yoga? Just to name a few benefits…

• Reduces Stress
• Increases Flexibility
• Helps Protect from Injuries
• Improves Posture

We will be posting a lot of our yoga pictures in the Healthy Living Challenge group and also on our Instagram (@heandsheeatclean). Please tag us in yours and use the hashtag #MakeYourMove so we can see you!

Speaking of yoga, when we think of yoga we also think of Gaiam. We were invited to New York City at the end of April to attend an event to celebrate the launch of Gaiam in Kohl’s stores. It was an amazing experience! Tracy Anderson and Vanessa Hudgens were there too! We were also able to participate in a yoga session led by Two Fit Moms. Although it was FREEZING (literally) we had a blast! We’ve included a few pictures from the event!

Backbends are my thing! I have to do them everywhere we go. I do one on almost all of the hikes we take!

I loved all of the signs include this “I plank therefore I am” one! They were so motivating with sayings like “Mind Over Matter”!

P.S. You can find my pants at Kohls here and the full Gaiam collection here. 

Below is one of my favorite pictures of Scott and me. I can’t wait to recreate this picture and some new ones after this yoga challenge!

I plan on taking a yoga/Pilates class once a week plus doing this yoga challenge (incorporating moves from yoga DVDs). How do you plan to #MakeYourMove with yoga?

Be sure to follow us on social media so that you don’t miss any exciting news!

KOHL’S

• Facebook: https://www.facebook.com/kohls
• Twitter: http://twitter.com/kohls
• Instagram: http://instagram.com/kohls
• Pinterest: http://www.pinterest.com/kohls/

HE AND SHE EAT CLEAN

• Facebook: https://www.facebook.com/HeandSheEatClean
• Twitter: https://twitter.com/he_sheeatclean
• Instagram: https://instagram.com/heandsheeatclean/
• Pinterest: https://www.pinterest.com/hesheeatclean

This post is sponsored by FitFluential on behalf of Kohl's.