30-Day Plank Challenge

If you have excess belly fat covering your abs why would you work on increasing your abs muscles? Wouldn’t you want to shed that fat first and then work on defining a six pack? Don't do endless amounts of sit-ups...do planks! Planks tighten your core by actually sucking it in with minimal muscle build.  Try this 30 day Plank Challenge!

(click on the picture to enlarge it)

{Update} Here is a post for descriptions of the planks listed!
* Be sure to check out our workout plans here.

Happy Planking!

No-Bake Peanut Butter Oatmeal Protein Bites

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Do you feel like having dessert? No problem! With this recipe, you will feel like you are having dessert without the sugar and with tons more protein. Eat these for a quick snack after the gym and it will feel like a nice treat for a job well done!  We also love to take these on our hikes! They are similar to our Four Ingredient Energy Bites but with more protein!

No-Bake Peanut Butter Oatmeal Protein Bites

Ingredients:

• 2/3 c natural peanut butter (we grind our own at our local grocery store)
• 1/3 c unsweetened almond or coconut milk
• 1 scoop vanilla protein powder
• 1/4 c gluten-free rolled oats

Directions:

1. Combine natural peanut butter and milk into a microwave safe bowl. Microwave for approximately 2 minutes, or until peanut butter is soft and spreadable. 
2. Remove bowl from microwave and slowly stir to combine peanut butter and milk.
3. Stir in protein powder. This step takes a little patience - make sure the protein powder is completely dissolved.
4. Add gluten-free rolled oats and stir.
5. Roll into bite-size pieces and refrigerate for 15 minutes to harden.

Makes approximately 12 bites.

Santa's Step-Up Monthly Challenge

Here's a little fun for you this December... Why not a step-up challenge? This will not only get you burning calories and your blood pumping, but it will get your backside tight for those New Years Eve parties! Here's to a VERY Merry Holiday season!  Don't forget about our She Sweats 12-Week Transformation that will give you the motivation you need to stick to your workout routine over the holidays {gym and at-home versions available here}!

Santa's Step-Up Monthly Challenge

Just in case you are wondering on a few of the exercises, here are some ground rules:

1. Find a challenging, but safe height for your step-ups with a flat, non-skid surface.

2. The leg listed first, right or left, is your lead leg. This is the leg that you will step up on to your platform with.

3. The knee step-ups are intended so that you step up with the lead leg and bring the other knee up to a 90 degree angle in front of you.

4. The extension step-ups are intended so that you step up with the lead leg and bring the opposite leg out behind you, fully extended so that you are utilizing your glutes muscles to raise it. 

BONUS: We will be releasing another December Challenge on Instagram so be sure to follow us there too! @heandsheeatclean