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Gym Etiquette - Things You Should NEVER Do At the Gym

Whitney Carlson4 Comments

Let's have a little fun with today's post! I can't help but laugh when I see something out of the ordinary at the gym. For all of you gym "newbies" out there, it's not usually you! These gym faux-paus are typically made by those regulars that just get a little too comfortable at the gym. Feel free to add to this list, so leave a comment with your take on what you should NEVER do at the gym and we just might add it to the post!

Things You Should NEVER Do At the Gym

Let's get started! Remember, this is all in good fun!

1. Wear shorts that DO NOT cover your bottom. Ladies, I am talking to you, but the same goes for the guys out there! Do a bend test in the mirror or the gym locker room BEFORE you step foot in the public gym setting.

2. Wear white tights/leggings to the gym. You plan to sweat in the gym, right? Um... enough said!

3. Stare at members you don't know (and it really isn't polite to stare at anyone you do know either)! Staring at people typically doesn't get you a positive response from the other person.

4. Talk about someone at the gym, especially in earshot of them!

5. Grunt loudly. Now you might be struggling to get the weight up in the gym, but if you are pounding out 5 or 10 pounds of weight, chances are you don't need to make it seem like you are working to 100% capacity. (Although if you are, good for you! Just do it a little more quietly!)

6. Ask the person next to you out on a date. I've seen this happen SO many times, it's quite comical now! A man, typically has had his eye on a certain girl in the gym and conveniently finds exercises or reasons to stand by where she is working out (ie. the water fountain or whatever machine or free weights are located near the Aerobics Room door) and pounces on her as soon as he sees his first opportunity. Most of us (and I say most) go to the gym to workout - we don't care about meeting guys and scoring dates (especially us married ladies).

7. Start using someone's machine without asking. This is just plain rude! If you are interested in using a certain piece of equipment and think that someone else is still using it, ask them!

8. Shower without flip flops.Again... enough said!

9. Comment on someone's baby bump in the locker room. True story! It happened to me when I was pregnant with Bryce! Baby bumps are cute, but keep that comment for after the person is changing! So weird!

Have something you want to add to the list? Leave it in the comments section below!

No-Sew Cotton T-Shirt Redo

Whitney CarlsonComment

Each Wednesday, starting today (yay!) we are going to highlight some of our favorite ways to sweat in style!

For today, go in your closet and pull out a cotton t-shirt that isn't necessarily your favorite to wear - let's make it cute without a sewing machine! It's a stitchless, no-sew cotton t-shirt redo. You can do this on your own in about 20-30 minutes at home, although we do recommend having a friend with you so that you can try on, measure and have fun hacking up some shirts! Finally, a way to make those free t-shirts worth holding on to!

What you will need:

  • T-Shirt - your size or slightly larger
  • 1 yard of ribbon of your choice
  • sharp scissors
  • ruler
  • safety pin

Optional:

  • Fray Check (it protects the ribbons from fraying in the washing machine)

How to do it:

Step 1:

Try on your t-shirt to ensure the fit is okay. Note how it drapes at the sides (there is an optional step to make it more fitted) and how well the shoulders fit. This shirt is best made if the shoulders of your t-shirt are slightly larger than your shoulders.

Step 2:

Fold shirt in half lengthwise so that the arm holes line up.

Step 3:

Begin cutting approximately 3/4" below the bottom of the armhole seam and continue cutting around the seam.

Step 4:

Open the shirt and lay flat. Cut approximately 2 inches on each side to remove the neck and make the shirt an off-the-shoulder shirt.

Step 5:

Using a pencil, mark the center of the front of the shirt with a small up and down mark.

Step 6:

Begin marking 2" out on either side of the center mark across the front of the shirt.

Step 7:

At shoulder seam, mark on either side of the seam.

Step 8:

Pinch fabric and cut a hole proportionate to your ribbon on each marked notch along the front neckline of the shirt.

Step 9:

Mark and cut the back neckline of your shirt as you did for the front. Use 3" spacing.

Step 10:

Using the safety pin attached to the end of your ribbon, weave the ribbon in and out of the holes you created for the ribbon, starting on one side of a shoulder.

Step 11:

Complete the threading of the ribbon to meet at the beginning shoulder and tie in a bow.

Step 12:

Try your shirt on! It's done! Decide if you would like to do the optional steps below.

Optional:

Cinch in the waist of the t-shirt by adding 4 knots on each side.

Step 13:

Make 5 cuts on the side of the t-shirt to create 4 strings. Cut down the middle so that you can tie them together.

Step 14:

Tie and create a fitted waist.

Upload your creations to instagram and pinterest and tag us! (instagram: heandsheeatclean, pinterest: hesheeatclean)

Clean Eat Education :: Optimal Heart Rate Zones

Whitney CarlsonComment

It's not something we talk about often on the blog, but there is A LOT of truth to working within your target heart rate zone, especially when paying close attention to fat burning. To accurately track your heart rate during exercise, you will need a heart rate monitor - versions with a chest strap and strapless are available, as well as those designed specifically for women and men.

Here are a few things to consider:

  1. NEVER work over your max heart rate. If you find yourself creeping up there, dial back the intensity. It's not going to be an effective workout if you damage your heart, lungs or end up passing out half way through the workout. 
  2. Effective workouts combine heart rate intensity found in AT LEAST two of the categories, such as Fat-Burning and Recovery. 
  3. HIIT (High Intensity Interval Training) does not comply to the regular fat burning heart rate zones. This is an exception! Remember, do NOT work past your max heart rate!

To determine your maximum heart rate, subtract your age from 220. For example, a 30-yr old would have a maximum heart rate of 220 - 30 = 190.

The following percentages should be applied to find your target heart rate zones:

  • Anaerobic Threshold Zone - 85%-100%
  • Target Heart Rate Zone - 65% - 85%
  • Fat Burning Zone - 50% - 65%
  • Recovery Zone - Up to 50% 

What success have you had training in certain heart rate zones?

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