Tips for a Healthy Fall

New season, new opportunities, new goals. Now that summer is over, and what most people refer to as "bikini season" (although there's much more to summer than bikinis...), it's time to really focus on our goals. I'm actually not a big fan of summer. We live in GA and it's typically over 90 degrees and VERY humid every single day. Many people become more active in the summer but we actually tend to do the opposite. We don't hike as much and we just generally try to avoid anything outside. During the fall, winter, and spring you can typically find us on a hiking trail and I even like to get in a run or two when the weather is cooler.

All in all, there's just always excitement about new seasons, they provide fresh starts. Personally, this summer was pretty rough for us so we are definitely looking forward to putting the past behind us and will be revisiting some of our healthy habits along with you.

Tips for a Healthy Fall

1. Write down a 3-month overall goal, along with monthly goals and weekly goals
   • Choose goals that are deeper than physical appearance.
2. Start a workout routine
   • Try one of our Fall themed monthly challenges here.
   • Join our Fall Workout Challenge here.
   • Use this Gobble Til You Wobble Workout Circuit on days you can't make it to the gym.
   • This is also the perfect time for our 30-Day Walking Challenge.
3. Start making small changes to your eating habits
   • Just because you might be faced with a lot of unhealthy food choices over the next few months, doesn't mean you have to give into them.
   • It's definitely okay to eat that piece of pumpkin pie, caramel apple, or a few pieces of candy as long as you don't make a habit of it.
   • You can start small by drinking water instead of sugary beverages, eating a healthy breakfast, etc.
   • Join our 13 to Clean Challenge to learn more about the clean eating lifestyle.
4. Lighten up some of your favorite recipes
   • When buying canned pumpkin, be sure to buy pure pumpkin and not the mix.
   • Switch out the sugar for an alternative sweetener, even try banana!
   • Incorporate things like sweet potatoes and butternut squash as healthy side dishes.
   • Try these Fall Recipe Substitutions
5. Don't give up
   • It's okay if you have a few "off days", just get right back on track.
   • It's better to have a few healthy habits under your belt than to get waiting to "start".

REMINDER: Time is running out to join our Fall Workout Challenge. Get all the details here.

Don't keep putting off a healthy lifestyle. Start today!

Build Your Own Workout - Holiday Edition

Ready for a FUN workout? My friend Pam (founder of Moms RUN This Town/She RUNS This Town) and I created this "Build Your Own" workout for you to try.

All you have to do is take the first letter from your first name and the first letter from your last name to get your "gift" (see picture above) and then spell out your gift using the chart below to find out what your workout is!

Follow both of us on Instagram so you can tag us after you complete your workout!

For example, my gift is Large Battle Ropes (how fun!). So my workout will be what is listed below. Whew, I'm tired just looking at it!

• B - 30 Crunches
• A - 20 Squat Jumps
• T - 15 Plie Squats
• T - 15 Plie Squats
• L - 10 Knee to Elbow Planks
• E - 10 Pushups
• R - 45 seconds Jump Rope
• O - 20 Leg Lifts
• P - 30 seconds Arm Circles
• E - 10 Pushups
• S - 30 seconds Front Kicks

• L - 10 Knee to Elbow Planks
• A - 20 Squat Jumps
• R - 45 seconds Jump Rope
• G - 45 seconds Plank Hold
• E - 10 Pushups

What was your gift? Did you "enjoy" the gift (workout)?! ;-)

Clean Eat Recipe: No Bake Gingerbread Protein Balls

DISCLOSURE: This post is sponsored by Kohl's. Thank you for supporting He and She Eat Clean.

These No Bake Gingerbread Protein Balls are the PERFECT pre and/or post workout snack. You can also just keep them on hand for when a craving strikes or when your kids want a festive treat but they've (or you've!) had too much junk food already!

The hardest part about this recipe is actually waiting until they are finish cooling to eat! I'm pretty sure I ate half of the batter before they made it into actual Gingerbread Protein Balls.

Honestly, I'm not a big gingerbread fan. After making these I realized that I'm just not a fan of baked gingerbread. These are perfect because they are "no bake" so they still taste like the batter after they cool. That's a plus in my book!

I made these using this food processor from Kohl's. We've had ours for years and it is perfect for what we use it for. However, if you are looking for a heavy duty food processor Kohl's has many different options at different price points (you can view those here).

Clean Eat Recipe: No Bake Gingerbread Protein Balls

Ingredients:

• 1 packet/scoop vanilla whey protein powder (we use TLS whey protein packets)
• 1/3 cup oat flour
• ½ tsp cinnamon
• 1/8 tsp ground cloves
• ¼ tsp ground ginger
• ¼ tsp ground nutmeg
• 1 Tbsp pure maple syrup or honey (you may also add or sub for another sweetener of your choice)
• 2 Tbsp unsweetened vanilla almond milk

Directions:

1. Add all ingredients to a food processor, except for the maple syrup and additional sweetener (if desired) and process until mixed. Add in maple syrup and sweetener. Process again. The batter will form against the sides and will be sticky.
2. Scoop out the batter by hand or use a spoon and roll into ¼" balls. Depending on which sweetener and how much you used, they might be sticky. Sprinkle additional oat flour over the batter and on your hands in order to easily roll them into shape. Place balls on wax paper or parchment paper.
3. Place in refrigerator to chill. These are best served cold (after a few hours in the refrigerator).
4. Enjoy!

Kohl's #MakeYourMove campaign isn't only about moving, it's about living an overall healthy lifestyle. Finding healthier alternatives to your favorite foods is a great way to #MakeYourMove in the kitchen! What are your favorite holiday treats? We might be able to help you make a healthy version!

Don't forget to download our FREE Fit Festive Foods eCookbook! It includes the following recipes + tips to stay on track over the holidays! Grab your copy here.

• Sugar Cookies
• Gingerbread Muffins
• Gingerbread Smoothie
• Cranberry Sauce
• Pomegranate Mojito
• Cherry Almond Shooter

This post is sponsored by FitFluential on behalf of Kohl's.