Upper Body Resistance Band Workout

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

No dumbbells, no problem! Are you looking to get a great workout in at home with minimal equipment? We've shared with you a way to build your home gym for under $100 but if you want to pick one piece of equipment to get started with today, resistance bands would be a good choice! You can get a resistance band as low as $8.99 from Kohl's, although I recommended getting a complete set so that you have different levels of resistance. You can browse the resistance bands here.

We include resistance band exercises in the at-home versions of our workout plans but you can also use them at the gym if the weights and/or equipment you need is taken! We've put together this upper body focused resistance band workout for you to try at home or at the gym!

The rep and set range for this workout is a little different than most of our other plans so get ready for your arms to really feel the burn! You will perform 8 reps of each exercise for 8 sets. This is a circuit workout so you will do bicep curls followed by shoulder press and continue on, with no rest, until you get to the 30 second rest break at the end! As always, modify this workout to your fitness level. If you can only get through 3 rounds this time, make it your goal to get through 4 next time and work your way up to 8! Always warm up for at least 5 minutes before working out.

Upper Body Resistance Band Workout

8 Bicep Curls

8 Shoulder Press

8 One Arm Rows

8 Tricep Extensions

High Knees - 30 seconds

Rest - 30 seconds

- Repeat 8 Times -

Bicep Curls - Stand with the band under your foot. Grasp the resistance band at the ends. Bend your arms and bring your hands in front of your body to around shoulder height. Keep your elbows at your sides. Repeat.

Shoulder Press - Start by standing on the resistance band. Grab the end of the band and extend your arms above your head (center picture). Bring your elbows down so that your arms are in line (right picture). Extend your arms above your head again and repeat.

One Arm Rows - Stand in a staggered position and place one end of the resistance band underneath your foot. Grab the end of the band and pull it back towards your abdomen. Slowly return and repeat. Once you have completed all the reps listed on one side, switch sides.

Tricep Extensions - Place one end of the band under your foot and grab the other end with your hand. Bend your elbow so it is pointing up (left picture). Straighten your arm so that your hand is now pointing up (right picture). Slowly return to the starting position and repeat. Once you have completed all the reps listed on one side, switch sides.

High Knees - This is your cardio burst! If you can't do high knees you can do butt kicks, jumping jacks, etc. Just keep your heart rate up for 30 seconds!

Grab your bands, #MakeYourMove, and try this workout with us!

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

Make Food Fun! Spiralize It Using These Recipes!

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

When was the last time you actually had fun cooking dinner or doing food prep? I don't mind food prep but I wouldn't say it's "fun"…that was until we got a spiralizer! Scott was pretty skeptical at first and said it was a waste of money…that was until he started using it! He started acting like a little kid and trying to find other things we could spiralize. He even said "kids would love to do this!".

We have the Excalibur Spiral Vegetable Slicer from Kohl's which has an interchangeable blade so that you can make a variety of different cuts and sizes. They also have a few different types of spiral slicers, ranging from $14.99 to $119.99. We've only done sweet potato and zucchini in ours but there are so many options!

Below are a few ways we have used our vegetable slicer.

Clean Eat Recipe: Spiraled Sweet Potato Shoestring Fries!

Ingredients:

• Sweet Potatoes
• Olive Oil
• Sea Salt
• Black Pepper

Directions:

1. Preheat oven to 400 degrees and line a baking sheet with aluminum foil or parchment paper (for easy clean up)

2. Wash and prep your sweet potatoes by cutting the ends off. Make sure to cut the ends off leaving a flat surface to make using the slicer easier.

3. Place one end of the sweet potato on the prong and the other on the white spiky side.

4. Turn the handle and the sweet potato will go through the slicer. You can place a bowl or baking sheet on the other side to catch your spiralized sweet potato!

5. Drizzle olive oil (or use an olive oil mister) on the sweet potatoes and sprinkle with sea salt & black pepper.

6. Bake for 30 minutes or until crispy (keep an eye on the oven as these will burn easily).

These will not be as crispy like real fried sweet potato but as a healthier alternative these are great! We've mixed these in with our Honey Chipotle Chicken and even topped our Lean Mean Cheeseburger with them!

Clean Eat Recipe: Sautéed Spiralized Zucchini

Ingredients:

• Zucchini
• Coconut Oil
• Sea Salt
• Black Pepper

Directions:

1. Wash and prep your zucchini by cutting the ends off. Make sure to cut the ends off leaving a flat surface to make using the slicer easier.

2. Place one end of the zucchini on the prong and the other on the white spiky side.

3. Turn the handle and the zucchini will go through the slicer. You can place a bowl or baking sheet on the other side to catch your spiralized zucchini!

4. Rub just enough coconut oil on the bottom of a pan to prevent sticking.

5. Heat the pan on medium-high heat until coconut oil is melted.

6. Saute in the pan for a few minutes and sprinkle sea salt & pepper.

7. Continue to saute together until zucchini is the tenderness you prefer.

Zucchini is a great replacement for noodles in spaghetti or you can eat it as a side dish with any meal!

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! Have you ever used a spiralizer? What do you normally use yours for?

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

Outfit Your Clean Eating Kitchen for Less Than $150!

Think living a healthy lifestyle is too expensive? Think again!

Did you catch our post on How to Build your Home Gym for Less Than $100? We’ve heard from a lot of you, especially those doing our She Sweats At-Home Workouts, that you took the advice and now have a great little workout space!

As you probably know by now, working out will only get you so far. You also need to adopt healthy eating habits in order to really make a complete lifestyle change. No, we aren’t saying you will never be able to enjoy your favorite treats again but we are saying to start making healthy choices while eating. An easy way to do this is by making healthy meals at home. We have a ton of recipes on the site to choose from - many spouse and kid approved (try these breakfast and lunch/dinner recipes)!

In order to help you in this aspect, we've put together a list of items to help you build your healthy living kitchen on a budget! These items will help you #MakeYourMove in the kitchen!

Below are the four items that we use most often. We usually make one slow cooker meal each week and also grill out while making extras for lunch during the week (the George Foreman is great for when the weather isn’t too nice outside!). We prepare most of our food during food prep that way it’s ready to go during our busy weeks. The food scale will allow you to easily portion out your meals until you can eyeball your portions. Storage containers are definitely something you will want to have on hand in all different sizes. We love the glass storage containers because they can easily be heated up in the microwave!

OUTFIT YOUR CLEAN EATING KITCHEN FOR LESS THAN $150

Crock-Pot 7-qt. Slow Cooker - $39.99

George Foreman 5-Serving Classic Plate Grill - $39.99

Pyrex Storage - $39.99 

Digital Kitchen Scale - $28.99

After you’ve built your base of the Food Prep Tools listed above you can add the items below that will make your life just a little easier!

A meat thermometer will take the guess work out of cooking meats. It’s very easy to over-cook meat especially if you forgot to set a timer! Don’t compromise your healthy by eating under cooked meat! We went years without having actual kitchen shears and I wish I could get that time back! They make cutting meat so much faster! You’ll definitely be mixing and measuring many different items so having mixing bowls that also measure are a life saver! Once you start prepping your food you will love discovering new gadgets that make it easier!

FOOD PREP GADGETS THAT WILL MAKE YOUR LIFE EASIER!

Meat Thermometer $12.99

Kitchen Shears $15.99 

7-pc Mix & Measure Bowl Set - $39.99

Do you prep your food in advance each week? Which tools and gadgets make your food prep easier?

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