Apple Pie Protein Squares

I am so excited that one of my best friends (that lives on the other side of the country) is finally sharing one of her awesome recipes! We've only known each other a few years but clicked instantly when we met. We actually met when I flew out to San Diego for a training and also hosted a Wellness 101 event that she came to! We have so much in common...mainly minimalism and hiking. ;-) She flew out to GA this past August to attend a training for our business so we got to catch up and hike together (below is a picture of us on top of Yonah Mountain in GA that I posted on Instagram)! You will love her and this recipe!

Kenzie and I wrote a "Baby Eats Clean" eCookbook and a Crock Pot Breakfast eCookbook together!

From Kenzie: Hey there He and She Eat Clean readers! Kenzie here from HettmanHomestead.com!

I wanted to share a recipe that our whole family loves to eat during the holidays. My two little kids even think it's a treat! (I love when that happens.) Before I tell you about the protein bars, I wanted to make a confession... I'm all about that apple pie. That pumpkin pie. And any pie really. Unfortunately, I know I can't just eat pie all winter (sigh), so I like to create healthy recipes that do the trick. These protein bars are guilt-free even though it tastes like you're indulging in a slice of apple pie. Not only do these protein bars taste just like apple pie, you only need 6 ingredients, one bowl, and 10 minutes to make them! I got your back. The holiday season is hectic and you don't have time to be Martha Stewart. I know the struggle. ;) 

Clean Eat Recipe: Apple Pie Protein Squares

Ingredients 

• 1/2 cup unsweetened applesauce
• 1/4 cup pure maple syrup 
• 1/4 cup cashew butter or almond butter 
• 1 TBSP ground cinnamon 
• 2 cups oat flour (plus more for dusting) 
• 1/3 cup vanilla protein powder

Method

• Combine applesauce, maple syrup. cashew butter, and cinnamon in a large mixing bowl. Dump flour and protein powder on top of the wet ingredients, then stir together until just mixed. 
• Dust a cutting board with oat flour and roll the dough in the flour. Work the dough until it's no longer sticky. Finally, roll the dough into a ball and place the dough in a square baking dish.
• Flatten the dough evenly until it fills the baking dish, cover, then refrigerate for an hour or so.
• Remove from the refrigerator after it has set and cut into squares. 

We usually cut ours into 9 squares.

Tip: Store in the refrigerator to maintain freshness. 

Be sure to subscribe to Kenzie's email updates and catch up with her on the web, Instagram and Pinterest!

31-Day Scarecrow Squat Challenge

It's another booty-focused challenge this month! We're going to build on your basic squat and also introduce you to a few new types (see below for descriptions)!

Follow us on Instagram (heandsheeatclean), tag us and use the hashtag #heandsheeatclean.

31-Day Scarecrow Squat Challenge

• Squats - find explanation here
• Narrow Squats - same as a regular squat but with your feet in a narrow stance (legs less than shoulder wide apart and toes slightly pointed out)
• Single Leg Split Squats - find explanation here
• Plie Squats - find explanation here

Depending on your fitness level you can do these squat variations with or without weights. You can also split them up throughout the day if needed.

Remember, these challenges should not be your only workout! These are just a fun addition and should be adjusted based on your fitness level and other planned workouts for the day! Looking for a workout plan to keep you on track? Try one of our 4, 6, or 12 week workout plans! You can find more information here.

Don't forget to take advantage of our Fall Workout Challenge which is your chance to transform your life and win big!

Want to add in another challenge? Try our Pumpkin Push-Up Challenge!

30-Day Step-Up Challenge

We love challenges! And we love step-ups! I'm pretty sure that step-ups are my favorite exercise, so I wanted to make sure you develop a strong love for step-ups too with this 30-Day Step-Up Challenge! ;-)

Remember, these challenge are not meant to be your ONLY workout. These should be done in conjunction with your workout (which is hopefully one of our workout plans)!

Step-ups are literally just like they sound - you step up! Use something sturdy: a bench, chair, or step and step up and back down. When the challenge indicates a knee lift step up with one foot and lift the opposite knee towards your chest and then return to the starting position. When it indicates a rear leg extension step up with one leg and extend the opposite leg out behind you, really squeezing your glutes.

The number of reps listed is per leg. For example, on day one you will do 5 step-ups on your left leg and 5 step-ups on your right leg. You can either complete all reps on one leg before switching or you can alternate. Depending on your fitness level you can perform these weighted or without weights.

Always listen to your body and remember that these can be split up throughout the day. I actually perform step-ups as "cardio bursts" in between sets on my non-leg days (using a high bench and moving quickly). I do weighted step-ups on leg days (using our She Sweats workout plans).

Trust me, your booty will thank you once it's all over.