Blog

He & She Eat Clean | Healthy Recipes & Workout Plans

tabata

Fat Burn Tabata Workout + Iron-Tek Review

Cardio/HIITWhitney CarlsonComment

This is a sponsored post written by me on behalf of Iron-Tek for IZEA. All opinions are 100% mine.

heshe_image_1
Let me start off this by saying that before I could even get a picture of the Iron-Tek Beet Energizer (pre-workout), Scott had already used it all and tossed the container (even after I asked him not to!). He loved it because:

  1. He’s obsessed with beets
  2. It gave him great energy without making him jittery
  3. He didn’t crash after drinking it
  4. It contains no preservatives, artificial colors, flavors, or sweeteners

I loved it for all of the above reasons as well, minus #1 because I don’t love beets, but it didn’t taste overly like beets either.

It’s very, very difficult to find a pre-workout (or really any supplement for that matter) that doesn’t have a ton of junk (including food coloring for no reason). Fitness and nutrition should not be difficult and Iron-Tek agrees. They went back to the basics and crafted a system of workout supplements to help.

The Beet Energizer we mentioned is a food blend of beet, coffeeberry, guayusa, coconut water with electrolytes. It is a pre-workout that you take 30-90 minutes before your workout to give you the energy you need to perform your best.

Another product that we love is the Hydro Recovery. We aim to drink this within 30 minutes of our workout. We use it after gym sessions and after our hiking adventures. The hydro recovery is a 4 in 1 blend of tart cherry, BCAAs, electrolytes and coconut water. It is very refreshing after a sweating workout session and helps to reduce recovery time and replenish electrolyte minerals lost.

heshee_image_2
 

heshe_image_3

heshe_image_4

If all of this talk about working out has you ready to get sweaty, I made a new workout just for you. Try it out and don’t forget to hydrate pre-and post workout with Iron-Tek’s Beet Energizer and Hydro Recovery.

This workout is a tabata style work and is 16-minutes long (as listed) but can be repeated twice for a 32-minute workout. There are four circuits that you will repeat four times, working for 20 seconds and taking a 10 second rest in between each.

heshe_image_5

Below are a few more reasons why we love Iron-Tek:

  • No artificial flavors or sweeteners
  • Non-GMO ingredients
  • Gluten-free
  • All of the non-dairy products do not contain crustacean shellfish, fish, egg, soybean, wheat, or peanuts
  • All products are purity tested
  • Protein is made with milk from rBGH and rBST-free cows
  • All packaging is recyclable
  • Iron-Tek’s manufacturing supports wind power

Connect with Iron-Tek:

Visit Sponsors Site

Bodyweight Tabata Workout + Brownie Batter Protein Shake

Breakfast Recipes, Protein Shake Recipes, Cardio/HIITWhitney Carlson14 Comments

This is a sponsored conversation written by me on behalf of AllWhites® 100% liquid egg whites. The opinions and text are all mine.

I can't believe it was April when we shared our last Ladder Workout Challenge and Banana-Blueberry Oatmeal Recipe! I feel like I say it all the time but time FLIES! We're back with a new workout and new recipe! Let's start with the workout...

This style of workout is tabata style. Tabata training is a great way to get your heart rate up quickly and then recover. You will do each exercise for 20 seconds and then rest for 10 seconds. There are four circuits and if you repeat each one eight times this is a 32-minute workout. If you can't make it through eight rounds of each circuit, start with just doing four rounds for a 16-minute workout. This is your workout so you choose how you want to complete it. Make sure you push yourself but also use proper form. Safety first!

Most of the exercises you already know how to do but below are a few explanations if you need a little guidance.

Burpees:

  1. Squat with your hands on the ground in front of you
  2. Kick your feet back into plank position
  3. Do a push-up (if you are up for the challenge!)
  4. Quickly return to the squat position
  5. Jump as high as you can as you stand back up

Jump Squat:

  1. Stand with your feet shoulder-width apart
  2. Lower into a squat position
  3. Jump quickly straight up into the air
  4. When you land, lower back into the squat position
  5. Land quietly and softly

Planks (also check out this post!):

  1. Get into push-up position. Lower onto your elbows.
  2. With your knees and arms around shoulder-width apart hold this position as long as possible with good form.
  3. Your shoulders should be in line with your elbows.
  4. Engage your core by drawing your stomach in, careful not to sag or bend your bottom.

Now that you've worked up an appetite, it's time for a post-workout meal to help you recover! After my workouts, I always stretch and eat! I threw this shake together with things that we already had in our pantry! We always have AllWhites 100% liquid egg whites on hand because we use them for scrambled eggs, baking, and for adding to protein shakes! AllWhites are a convenient, fat-free, cholesterol-free and low-calorie source of lean protein. They are very convenient to use when you don't want or need to use whole eggs. The best part is that they are pasteurized for safety so you CAN use them uncooked (in protein shakes, for example!).

Brownie Batter Protein Shake

Ingredients:

  • 1 scoop vanilla protein powder
  • 1 Tbsp cocoa powder
  • 1/2 avocado
  • 1/2 frozen banana
  • 3 Tbsp AllWhites® 100% liquid egg whites
  • 1/2 cup water or unsweetened almond milk
  • Stevia or sweetener of your choice

Directions: Add all ingredients to a blender. Blend. Enjoy! :)

Ready for a fun giveaway that, if you win, will get you set up with a personal smoothie blender AND a SPIbelt running belt?! All you have to do is comment on this post to win. Let us know how you use liquid egg whites or how you plan on incorporating them into your meals.

** Open to US citizens only - 18 or older. Open to men and women. Winner will be selected using random.org. Leave your comment by 11:59 EST on September 1, 2017 in order to be eligible.

Connect with AllWhites® 100% liquid egg whites:

32 Minute Full Body Tabata Workout

Cardio/HIITWhitney CarlsonComment

Want a FREE HIIT eBook?

Join our newsletter and get the instant download. We never spam you - we only bring you the best workouts and recipes each week! Click here to join now.

Note: We're on Snapchat now! You can find us under hesheeatclean. We will be posting more of our meals, workouts, and money saving tips! Also, follow us on Instagram, Facebook, Pinterest, and Twitter!

Woah! Seems like a lot of you liked the Ladder Workout Challenge we shared last time! Who doesn't love burpees and squats, right?! That's a workout I like to do just to finish out my regular workout or in the mornings. I'll be honest though, I'm not good at doing a full workout in the mornings. I would much rather go in the evening after I've had a full day of food (food equals energy) and maybe because I like to sleep in until the last minute. However, since we've been traveling so much lately I haven't been able to split up my workouts like I usually do (I normally follow the same flow as the 12-Week Transformation. Yes, men can do it too!). When I can get into the gym in between trips, I've been doing full body workouts with Whitney like this 32 Minute Full Body Tabata Workout. If you have dumbbells (or something that could act as a dumbbell) you can even do this one at home!

Tabata training is a great way to get your heart rate up quickly and then recover. You will do each exercise for 20 seconds and then rest for 10 seconds. There are four circuits and if you repeat each one eight times this is a 32 minute workout. If you can't make it through eight rounds of each circuit, start with just doing four rounds for a 16 minute workout. This is your workout so you choose how you want to complete it. Make sure you push yourself but also use proper form so that you do not hurt yourself.

This workout, along with the Ladder Workout Challenge, will be part of an ebook for the #PolarShapeUpChallenge so stay tuned for more information.

I love to have my A360 tracking when I workout so that I can look at my heart rate data and really keep track of how much time I spend working out. I've been told a time or two that I can lose track of time in the gym. I actually do like to workout so it's not that hard for me to get a workout in but it is hard for me to remember to move throughout the day during work. The "It's time to move!" alerts definitely help me get up and walk around when I would otherwise be sitting. Since we've had pretty nice weather here lately I've even gone outside for a walk during lunch a few days.

I shared my Blueberry Avocado Protein Shake with you that I drink for breakfast but I also wanted to share one of my favorite lunch (and dinner) meals. During warmer weather we love to make use of our grill for food prep. We've been making Zesty Grilled Chicken and also Lean Mean Cheeseburgers using bison meat. I usually eat mine on an Ezekiel English Muffin but you could also eat it naked with everything but the bun. We've also been making sautéed mushrooms and grilled onions (recipes coming soon!). You can find the recipe for the balsamic garlic asparagus here.

Remember how I mentioned the Polar Balance scale? It definitely makes skipping those donuts and other desserts at work much easier! ;-) Rambo is pretty curious about the scale too. If you follow us on snapchat (hesheeatclean) you know Rambo really well!

Remember, you can get 20% off the Polar Balance or any activity tracker here by using code POLARFITBLOG. Code expires 8/31/16.

Helpful Links:

Connect with Polar:

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