PB&J Protein Shake

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So maybe we are kind of obsessed with PB&J over here. We can't help it, it's like a time machine back to when we were kids. We have our Gluten-Free Peanut Butter & Jelly Bites, Peanut Butter & Jelly Bars, and our Peanut Butter & Jelly Sandwiches we sometimes make for our hikes. Whoever said you couldn't eat your favorite foods from childhood was wrong!

When shopping for nut butters, sugar should not be listed as an ingredient. Look at the ingredient label and choose the one with just the nut and salt (or just the nut if you can find it!). When shopping for jelly (if you aren't using frozen berries), try to find one that is just the fruit without added sugar. If you can't find one that is only fruit, read the ingredients and try to find one that doesn't have fake sugars and/or other unnecessary ingredients.

Clean Eat Recipe: PB&J Protein Shake

Ingredients:

• 1 packet/scoop of TLS vanilla whey 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.
• 3 oz liquid egg whites
• 1/2-1 cup unsweetened almond milk
• 1 heaping Tbsp natural peanut butter
• 1/2 cup organic frozen strawberries or 1-2 Tbsp organic jelly (fruit only)
• 1/4 cup gluten free oats (optional)

Directions: Add all ingredients to a blender and mix. Enjoy!

Advanced 30-minute Treadmill HIIT Workout

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We introduced a beginner incline cardio routine a few weeks ago but for those of you who are a little more advanced, we wanted to bring you something too! We are avid hikers so most of our cardio is done on a trail climbing a mountain but when we are in the gym, we tend to opt for incline cardio. This is one that I came up with the other day that left me drenched in sweat and feeling accomplished! As always, just adjust this workout to your fitness level.

If you are doing one of our workout plans you can definitely use this as a cardio day option. Save this one for after your weight training though (if you are doing them on the same day)!

Advanced 30-Minute Treadmill HIIT Workout

WARM UP: 3-5 minutes, easy pace to get your blood flowing

SPRINTS: 30 seconds on - 30 seconds off

• 0 - 5 minutes
  • 0.5 incline
  • 11.0 speed

CLIMBING: take two 30 second breaks, if needed

• 5 - 10
  • 15.0 incline
  • 3.0 speed

SPRINTS: 30 seconds on - 30 seconds off

• 10 - 15
  • 0.5 incline
  • 11.0 speed

CLIMBING: take two 30 second breaks, if needed

• 15 - 30
  • 15.0 incline
  • 3.2 speed

COOL DOWN: 3-5 minutes, easy pace

Beginner Incline Cardio Routine

If you see me on a piece of cardio equipment you can count on the fact that I either have it at an incline or I'm sprinting. Incline training is often overlooked but it's one of the best things you can do for your booty! Many days during our hiking trips we are racking up 15-25 miles per day so in order to stay in shape for climbing most of my cardio is incline. Instead of logging miles upon miles on the treadmill or road, try climbing a mountain! You will still be torching calories (possibly many more!).

I do different intervals, varying my speed and incline, each time. The one that I created for you here is a beginner incline routine. It's easy to follow and easy to adjust to your fitness level. If this is too difficult simply dial back the speed, if it's too easy raise your incline and/or speed.

Note: Do NOT hold onto the treadmill during your workout. You can do so if you need to step off and take a break but by holding on it you are only cheating yourself. Get the most out of each workout by using proper form.

If you are doing one of our workout plans, you can try this cardio routine to mix things up!

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Beginner Incline Cardio Routine

• WARM UP: 3-5 minutes, easy pace to get your blood flowing
• 1 - 5 minutes
  • 3.0 incline
  • 3.0 speed
• 6 - 10 minutes
  • 4.0 incline
  • 3.0 speed
• 11 - 15 minutes
  • 5.0 incline
  • 3.1 speed
• 16 - 20 minutes
  • 6.0 incline
  • 3.2 speed
• COOL DOWN: 3-5 minutes, easy pace