31-Day Burpee Challenge

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Yes, it's the exercise that everyone loves to hate! Meet our friend, the burpee. We will have an instructional video coming soon but for now, mentally prepare yourself for this challenge! Just kidding, it isn't that hard.

You can do these all at one time or spread them out throughout the day. Your choice!

How to do a Burpee:

1. Squat with your hands on the ground in front of you
2. Kick your feet back into plank position
3. Do a push-up (if you are up for the challenge!)
4. Quickly return to the squat position
5. Jump as high as you can as you stand back up

With added push-up:

• Add a push-up after going into plank position
• Get into plank position with your arms straight out, shoulder width apart. Lower your arms until your chest is an inch or two above the floor. Push up back into starting position.

With plank jacks:

• Add in a plank jack after going into plank position
• Jump your feet out like you are doing a jumping jack. Lightly land on your toes and then return to starting position.

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 you are advanced and this is too easy for you, you can double or triple each day. If this is too difficult, cut the reps down and work your way up. This challenge is totally customizable based on your fitness level.

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

Peanut Butter Banana Protein Bars

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Note: We're on Snapchat! 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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Seriously, I can't believe it has taken me this long to make Peanut Butter Banana Protein Bars! When I posted our very popular Peanut Butter Banana Breakfast Loaf on Facebook, it hit me that I should make that recipe into protein bars. I actually didn't use the recipe itself though. I took our normal protein bar base recipe (similar to the recipe to the Chocolate Chunk Protein Bars) and just added banana and peanut butter. It was very easy and I probably ate too much of the batter. ;-)

Trust me, these will not disappoint!

Clean Eat Recipe: Peanut Butter Banana Protein Bars

Ingredients: 

• 1 cup gluten free oat flour
• 2 packets (or scoops) of TLS vanilla protein powder *If you are interested in ordering this protein powder and would like a FREE Shake & Bake Recipe eBook, please email us first at thegang@heandsheeatclean.com.
• 2 Tbsp nut butter (I used peanut butter)
• 1 banana, mashed
• 1/4 cup Stevia in the Raw
• 1/2 tsp baking soda
• 1/2 tsp baking powder
• 1/4 tsp salt
• 4 egg whites (or 3/4 cup liquid egg whites)
• 1/2 cup water unsweetened almond milk
• 8 oz berry flavored baby food

Directions:

1. Preheat oven to 350 degrees
2. Mash banana and set aside. Melt peanut butter, if needed, and set aside.
3. Mix dry ingredients together in a large bowl
4. Mix wet ingredients together in a medium size bowl (including banana and peanut butter)
5. Add the ingredients from the small bowl into the large bowl and mix together
6. Spray 8X8 dish (I use Pyrex) with non-stick spray and add batter to the dish
7. Bake for 25-28 minutes

You MUST store these in the refrigerator or freezer as they will spoil because they have no preservatives!

Yields 16 squares. We normally eat four squares as a snack/meal.

Macros (per square):

• Calories: 81
• Carbs: 10 g
• Fat: 2 g
• Protein: 6 g
• Sugar: 3 g
• Fiber: 1 g

Oatmeal Raisin Energy Bites

A new hike means a new energy bite recipe! It's been awhile since we made protein/energy bites and we were craving oatmeal raisin cookies (I know, I'm actually not normally a fan of oatmeal raisin cookies either but these are good!). So I decided to turn the cookies into portable energy bites for our hike! Some of our most popular recipes are protein/energy bites. If you haven't yet, you must try them!

You can see more of our hiking/travel related posts below. :)

Clean Eat Recipe: Oatmeal Raisin Energy Bites

Ingredients:

• 1 cup quick cooking oats
• 1/4 cup raisins
• 4 (+) Tbsp natural peanut butter
• 1/2 tsp pure vanilla extract
• 1-2 Tbsp pure maple syrup
• 1/4 tsp stevia extract
• 1 tsp coconut oil, melted

Directions:

1. Mix all ingredients together, excluding raisins and peanut butter.
2. Melt peanut butter and add to mixture.
3. Fold in raisins.
4. Depending on your specific ingredients, you may need to add more oats and/or peanut butter in order for your bites to stick together.