31-Day Squat Challenge

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Seriously, time flies! I can't believe it's already time for a new challenge. It seems like yesterday I was writing the 30-Day Ab Challenge.

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

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!

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

Strawberry-Banana Overnight Oats

We LOVE making oats in the crock pot and it seems like you do as well since crock pot oats are some of our most popular recipes! Have you tried our Cranberry Apple or our Peaches and Cream Steel Cut Oats? There are so many different yummy combinations!

You'll notice in our oat recipes (and even in our protein shake recipes) that we normally use unsweetened almond milk. There's a reason - because it provides the extra flavor needed (instead of only using water) without added sugar! Unsweetened almond milk (and now cashew milk) is a staple in our house. It's something we ALWAYS have on hand, just like steel cut oats! Our favorite brand is Silk and you can even get a coupon (using this link) to use next time you need to stock up!

For this recipe we had a few bananas that I needed to use quickly - and Scott requested added strawberries - so I simply added everything to the crock pot, went to sleep and when we woke up breakfast was ready! This is a perfect option for breakfast to pair with Greek yogurt, a protein shake, or eggs! You'll start your day off with a healthy meal and the energy you need to accomplish your goals!

P.S. Have you heard about our new Healthy Crock Pot Breakfast Recipes eCookbook?! Learn more here.

Clean Eat Recipe: Strawberry-Banana Overnight Oats

Ingredients:

• 2 cups gluten free steel cut oats
• 2 mashed bananas
• 1 cup frozen organic strawberries
• 4 cups of Silk unsweetened cashew or almond milk
• 4 cups of water
• 1-2 Tbsp maple syrup
• 1 tsp stevia extract
• ½ tsp sea salt

Directions:

1. Spray your crock pot with non-stick spray or coat with coconut oil.
2. Put all the ingredients into your slow cooker and cook on low for around 8 hours.
3. Stir a few times and serve! Store in a container that holds at least 3.5 liters.

Yields 8 servings. To get an accurate serving size, weigh your entire batch (after cooked) and divide it by how many servings of oats you used. For example, one serving of steel cut oats is 1⁄4 dry so if you used 2 cups that is eight servings. Weigh your entire batch of oats and divide that by 8.

Macros (per serving):

• Calories - 213
• Carbs - 38 g
• Fat - 4 g
• Protein - 8 g
• Sugar - 6 g
• Fiber - 6 g

Connect with Silk to learn more about their products and try out some of their recipes!

This is a sponsored conversation written by me on behalf of Silk. The opinions and text are all mine.

31-Day HIIT Challenge

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I created this 31-Day HIIT Fitness Challenge as a way for me to get up and move each morning. I'm not a morning person and I don't workout in the morning but still want a way to start the day moving without a lot of commitment. I decided I would share it with you so you could do it along with me!

It will only take FOUR minutes each day (you can do it anytime). There are two cardio bursts listed for each day and you will do each for 30 seconds, twice (total of 4 minutes). You can do 30 seconds of the first burst + 30 seconds of the second burst and repeat or you can finish the first before moving onto the second - it's completely up to you!

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!

Hopefully this will introduce you to new cardio moves that you can try. I love to incorporate cardio bursts during my workouts because it's a very effective way to burn fat! We outline exactly when to do cardio burst in our workout plans but they can also be used as part of your warm-up routine.

We explain some of the cardio bursts here and hope to have more videos posted soon. Make sure to follow us on Instagram so you don't miss it when we post!

NEW CHALLENGES

6-Week Vacation Challenge - Join in this fun and easy-to-follow challenge to develop healthy habits.

13 to Clean - This is a FREE eBook that will get you on the road to a healthier lifestyle in just 13 days. If you are confused about how to get started, what to eat, when to eat, or how much to eat this will help you! It also includes a FREE two week workout plan!

52 Fit Club - We're excited to announce the 52 Fit Club with Moms RUN This Town! This club is meant to give you a goal to work towards - trying 52 new fitness activities! We will offer various challenges you can participate in for ideas on how to “think outside the box” to stay fit.