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    Healthy Eating Blog

    Top 5 Best Squats

    Top 5 Best Squats

    We’ve got five basic exercises to strengthen and tone those quads. Check out the exercises below (download the PDF for a visual guide).

    Bodyweight Squat
    This one uses your own weight – along with gravity’s pull – to build resistance. Just spread your feet apart so they’re aligned with your shoulders. Next, lower yourself into a crouched, seated position (until your booty is about 12 inches from the ground). Lastly, raise back up into a standing position. With each squat motion, you’ll feel it in your quads, hamstrings and glutes!

    Bodyweight Jump Squat
    Ready to get some air and power-up those calves? This Jump Squat will do the trick! Again, stand with your feet shoulders’ width apart. With your head up, arms down by your sides, and your back straight, jump up and squat back down in one motion. Swing your arms upward as you jump, lowering them back to your side as you land into a lower-squat position.

    Bodyweight Plié Squat
    On this one, you need to spread your legs WIDER than shoulders’ width apart. Point your toes and knees outward, slightly to the right and left, respectively. Now lower yourself into a deep-seated position. You’ll feel this one in your hip flexors!

    Split Squat Jump
    Don’t let the name scare you… You don’t have to be flexible to do this one! Instead, put one leg out in front of the other, with your arms by your sides. Jump – raising your arms over your head (shoulders’ width apart). Land in a lunge position, like a half split of sorts. Alternate legs, switching without stop between front and back with every jump.

    Narrow Stance Squat
    To master this static squat, begin with your feet firmly together. Imagine them being cemented in place and slowly lower into a deep-seated position, keeping your head up!


    Four Steps to the Perfect Pull Up

    Four Steps to the Perfect Pull Up

    Ready to get the lowdown on the pull up? We’re here to walk you through the basics! If you’ve ever wanted to conquer this age-old exercise – or maybe hit a new PR – we’ve got the breakdown. Check out these pointers below (or download the PDF) to prep yourself for completing the perfect pull up! First, it’s good to know the benefits of ANY workout you tackle. Every muscle group has a gold-standard exercise for strength and growth. When it comes to back training, no regimen equals the pull up for effectiveness and versatility. Whether you’re shooting for 1 above the bar or 10, these steps will lift you to success.

    Step 1: Dead Hang
    Grip the bar. Now hang with your feet suspended from the floor and with your arms fully extended (Bend at the knees if needed). See if you can hold for 5 to 10 seconds. Move onto step 2!

    Step 2: Flex Hang
    Position your chin so it’s elevated above the bar. See if you can hold that position for 5 to 10 seconds. Move onto step 3!

    Step 3: Negative Pull Up
    Again, position your chin so it’s elevated above the bar. Now slowly lower yourself down. Taking as much time as possible until you’re in the Dead Hang position. See if you can do 5 to 10 Negative Pull-Ups.

    Step 4: The Perfect Pull Up
    In theory, you’ve already completed the Perfect Pull Up through executing the tips above. Now it’s time to put it all together! Just remember, hold onto the bar with an overhand grip and begin from the Dead Hang position. Start to pull your body weight towards the bar by bending your arms. If you find yourself struggling, it’s best to take a break and come back. You want to avoid straining or pulling muscles at all costs. Once you feel comfortable, raise that chin above the steel and be proud!

    Clean Eatz Makes Future50 List!


    We are so proud to have made it on Restaurant Business’s Future 50 List for the second time! This go-around, we landed in the top 5 fastest-growing restaurant concepts.

    A huge shout out to our customers, fans, franchisees and supporters. We’re honored to serve communities across the U.S. and will continuously strive to Change Livez!

    With this year’s Future 50 reveal, Restaurant Business also took special note of innovators in the food service industry that creatively and quickly adapted to meet dining demand during a global pandemic.

    Rankings were determined by percentage change in system-wide sales from 2018 to 2019. To qualify, franchise and chain concepts had to hit annual sales between $20 – 50 million. They also had to have opened new units last year. In this time, the Clean Eatz franchise saw a Year-Over-Year Sales Change of 79.9%.

    “We’re so excited to have made the Future 50 list again,” said Clean Eatz co-founder Evonne (Red) Varady. “We started this journey to help people of all walks of life find themselves through a balance of nutrition, education and support.”

    One way Clean Eatz accomplished this in 2019-2020 was through its annual We Change Livez Challenge. This year’s WCL push had thousands of participants sharing their amazing stories of personal triumph. Ultimately, Jill and Shawn Fowler were awarded $25,000 for their inspiring efforts, with the top runners-up receiving all-expenses paid vacations to Wrightsville Beach, NC.

    “Anytime someone like the Future 50 shines a spotlight on how your concept has made a connection with other people, it puts everything into perspective,” Varady said. “This listing isn’t about the growth of Clean Eatz at all… it’s a reflection of our customers’ passion to live a healthy lifestyle. We’re humbled to be by their sides.”

    Top 10 Reasons to Meal Prep with Clean Eatz Kitchen

    Top 10 Reasons to Meal Prep with Clean Eatz Kitchen


    We love hearing our customer’s amazing stories. Over the years, so many of you have told us how you’ve rolled the Clean Eatz Meal Plan into your weekly routines. We’re so proud to be by your sides – providing nutrition and lifestyle support on your individual journeys. If you’re new to CE, welcome! Check out these Top 10 Reasons why others have allowed us to be a part of their lives and keep pushing toward your goals!

        How many times have you finished your breakfast, lunch, or dinner and felt like you just left the Thanksgiving table? Overeating is so easy to do by mistake. That #STUFFED feeling is not good for digestion or daily health. CE Meal Plan selections are carefully weighted and have the proper balance of carbs, fats, and protein. Each thoughtfully crafted meal is then packaged in a portion control container so you don’t have to think about serving sizes.
        When most of us talk about eating healthy, our minds typically think of bland and boring food. Chicken and broccoli…Eggs, with a slice of toast. The CE Meal Plan system is designed to switch up tastes so you feel physically good and kill those cravings! Every week, we put out a new selection of chef-inspired dishes, each designed with the perfect blend of carbs, fats and protein to meet your lifestyle. Whether you want to lose weight, maintain or gain muscle, there are meals to meet your fitness goals and satisfy your hunger.
      3. SAVE TIME
        Let’s face it, everyone is BUSY! Time is such a valuable commodity, and we’re all constantly trying to figure out how to gain time in our days. That’s why we’ve developed the CE Meal Plan system around the idea of convenience. All meals come fully prepared and can be heated in a matter of minutes, allowing you to use your time doing the things you love.
      4. SAVE MONEY
        Eating healthy and delicious doesn’t have to be expensive. In fact, you can actually save money. The CE Meal Plan helps individuals and families ditch costly grocery store runs by offering essential dishes for breakfast, lunch and dinner. There’s no purchasing of unneeded ingredients or impulse buys – just the delicious nutrition you need. Better yet, the more CE Meals you buy, the lower the cost per selection.
        At Clean Eatz, we consider all Meal Plan customers a part of our family! We try to show this every chance we get. Whether it’s when you pick up your weekly meal plans at your local CE café or simply swing by for a quick bite, we love hearing the stories about how Clean Eatz has changed your life.
        A well-balanced routine is one of the keys to minimizing stress. Our Clean Eatz Meal Plan is designed to help you save time and get ahead of schedule. We create our meals around your lifestyle demands – rushed mornings, desk lunches, family dinners on the fly… we’re thinking of dishes to satisfy you on the go. We even offer snacks to include in your routine through our Café Marketplace.
        Many have turned to the Clean Eatz Meal Plan to pay it forward. In some cases, it’s used to help make a family member or friend’s busy day a little easier. In other instances, people rely on it to help meet the dietary needs or health goals of someone they care about. With customized offerings geared toward those with diabetes, high blood pressure, heart disease and food allergies, the CE Meal Plan accommodates many different lifestyles.
        A lot of people pick Clean Eatz as their meal plan provider for the sheer variety. Every week, we cook up six new meals. This includes five new entrees and one new breakfast. We do this because we understand how easy it is to become bored with a fad diet. We’re a lifestyle, so we live up to it by always keeping our fans guessing about what’s coming next!
        At Clean Eatz, we understand everyone has different goals and needs. 
      10. TASTE We always save the best for last! By far, taste is one of the most popular reasons people choose the Clean Eatz Meal Plan. We LOVE the reviews we receive every day, many surprised by how delicious and filling our healthy creations are. We’re always thinking up new recipes so you can continue to enjoy mealtime and feel great. Keep letting us know about your CE experiences, and we’ll keep bringing the flavor!

    Easy Beginner Workout and Training Routine


    Routines have been blown up these past few months! It’s understandable. Our world was drastically turned upside down overnight. Many people’s days now consist of casual mornings without a commute to work and long evenings spent watching tv shows or movies. Let’s face it, our lifestyles have totally changed, but now’s the time to get back in sync! Check out these CE tips on how to return to balance.


    It is time to revisit your pre-lockdown lifestyle and map out how to get back on track. Maybe you were an early riser with an hour commute? Maybe you had a set bedtime, allowing you take on that crack-of-dawn workout. Whatever your scenario, you need to visualize how it “used to be” and formalize it with a schedule.

    It won’t be easy, and you might need to ease your way back. For example, start by setting your alarm closer and closer to your “normal” wake-up time each morning. At night, program your tv to cutoff at a specific time, helping to pry you away from Netflix and focus on getting rest. Ask yourself these questions:

    • When should I be waking up?
    • When should I go to bed to get 7-9 hours of sleep?

    Our weeks collectively used to be filled with lunch dates, workouts at the gym, meetings, little league games, happy hours, time with friends and family, etc. No matter the situation, there seemed to always be something to do.

    Lately though, you might find yourself saying, “I’ll do it later.” The shift in our routines and limited access to events can trigger procrastination, morphing once normal activities into difficult commitments.

    The key is to make plans and keep them in front of you. Do it the night before. Write them out and post them daily to your bathroom mirror. This includes scheduling your workout time, your lunch time, and even your happy hour Zoom calls with friends.

    Other ways to be prepared for the week ahead and stay on track:

    • Place your Clean Eatz Meal Plan order on Thursday or Friday to cover lunches and dinners for the upcoming week
    • Segment your day into categories: Work Time / Exercise Time / Me Time / Family Time
    • Schedule a reoccurring Zoom or FaceTime with friends and family

    Teamwork makes the dream work! Many of our jobs require us to collaborate with people every day. Without realizing it, our co-workers help hold us accountable by being a part of our constant routine. This same concept can be effective, even when we’re not necessarily face-to-face. Find an accountability partner that is ready to get back to normal as well. Connect with them – schedule virtual meetings, plan joint workouts, and use one another to drive individual results.

    Ways to stay aligned include:

    • Morning FaceTime to review goals – do it over coffee or breakfast!
    • Share Fitbit/Apple Watch activity with each other
    • FaceTime during a home workout
    • Casual Zoom catch up at the end of the day

    When was the last time you put on “real” clothes? Sweats don’t count! Maybe you haven’t packed your work lunch, handled carpool duty for school drop-off, or prepped for an in-person presentation in a while. Each of these actions require thoughtful organization, which was all but obsoleted during social distancing.

    But as we gradually begin to get back, there are ways to transition smoothly without becoming overwhelmed. It all starts with keeping organized. Simple routines, like laying out our outfits for the next day, will help condition us again for proactive living.

    Prep the next day’s lunch or breakfast the night before. Use your calendar to organize weekday events, even if they are as basic as family bike rides or a walk. Make mealtime more structured by dividing your Clean Eatz Meals in the refrigerator by “His” and “Hers” or writing the days of the week on each. When it comes to recommitting to a predictable workout routine, display five exercise outfits in your room so they prompt you to MOVE IT every day.

    It all comes down to organizing yourself for success and normalcy ahead of time.


    Nobody said it was going to be easy returning to “how it used to be.” We’re all going to want to smash that snooze button, skip workouts, and dodge obligations. This is totally normal, but not sustainable.

    Instead, take it one day at a time, using simple rewards as encouragement for getting it done. A healthy dessert, like Clean Eatz Buckeyes or a half cup of Clean Crunch, go a long way toward motivating! Whatever you choose as a pat on the back, remember, it doesn’t have to be fancy – just compelling. This includes:

    • A nice Friday night dinner after a consistent week
    • Personal time to yourself while your significant other watches the kids

    Remember, routines last longest when they’re kept simple, deliver gratification and move you to results. It’s up to you to choose what that looks like, but executed with these pointers in mind, you can win some normalcy back for you and your family.