Wednesday, August 28, 2019

E.H. Fitness September 21-Day Wellness Challenge: Carb Cycling




It's almost officially fall...my most favorite time of the year. So let's celebrate with a Wellness Challenge-yay! If you're ready for a way to have more energy, get stronger and eat real food that is simple, supported and without any supplements, I've got one for you. 

If you are ready to take steps to improve metabolism, fit better into your clothes, have more energy and approach food as it is meant to be-for energetic life, then join me in a 21 day wellness challenge. 

The challenge begins Monday, September 9 and ends Sunday, September 29 and is just $29 flat*.

 The program includes:

  • 21 days of clean eating carb-cycling style. Get excited! It's super simple and totally tasty. (Wondering "why carb-cycling"...click here for the benefits)
  • Suggested grocery list 
  • Sample meal plans as well as suggestions for when you eat out . 
  • 21 days of quickie workout options (no more than 30 minutes a day)
  • 21 days of accountability and encouragement and access to a ACE Certified personal trainer and wellness coach.
  • 21 days of a small community of people doing the exact same thing you are, who have the same questions and struggles and we will work through it all together!
  • Most importantly, NO supplements-just real food for real people living real lives.
There's noting to lose, except maybe some inches and a few pounds. There's a lot to gain: body confidence, strength, good digestion, energy and a different way to eating. 

If you're interested, simply e-mail me here and let me know to put you on the list. I will add you to our closed Facebook group where the food lists will be so you can be prepared for day one: Monday, September 9. Also, please feel free to e-mail me with any questions about the challenge-I would love to answer them (erin@ehfitness.com)

*I add you to the group as soon as I receive confirmation of payment via PayPal or Venmo:) 

Monday, August 26, 2019

Easy-Peasy Protein Balls



I love protein balls...and so do my kids...and at tea shops and vegan bakeries, they can be costly for what they are. So a few years ago, my son and I came up with what we thought was the perfect protein ball recipe for home. We haven't deviated very much, but I feel like my daughter and I have recently really nailed it. 

This ball of protein and flavor is delicious and super simple, which means, you can add to it. So take the basic delish recipe and feel free to put nuts in, chia seeds, chocolate, dried fruit, etc.


What you need:

  • Parchment paper lined cookie sheet
  • 1 cup peanut butter (we used raw salted creamy natural peanut butter but almond butter or sunflower butter would be great too)
  • 1/3 cup honey (we used raw organic honey but agave or maple syrup or brown rice syrup will do as well, although you may want to do a bit less)
  • 54 grams of unflavored pea protein powder (we used 2 1/2 of the pea protein from Trader Joes but you can use whatever you want, just make sure it's unsweetened and just protein powder)
  • 1 cup oatmeal (we used gluten free quick oats), ground in a blender to course "flour"
  • 22 chocolate chips
What you do: 

  1. If you have a few minutes, on medium-low heat, combine peanut butter and honey and stir until smooth (be careful, it can burn!). You can skip this step, it will just take a bit longer for all the ingredients to incorporate.
  2. Remove pan from burner and let cool for a minute stirring continuously.
  3. Mix in protein powder and oatmeal in (you get a bit of an arm workout since it gets pretty thick)
  4. Make into tablespoon sized balls (or use a cookie dough scoop if you're lazy...er resourceful... like me).
  5. Top with a chocolate chip (totally optional :) ) 
  6. Refrigerate for around an hour and eat 'em! (they freeze really well too)



ENJOY!

Friday, August 16, 2019

20-minute Full Body Workout





Need a quick but butt-kicking workout to do at home, on the road or outside (OR in the gym)? I’ve got you covered. This little diddy works the entire body, boost metabolism and gets you super strong...go slow on those strength moves 🤗

💪  3 minutes walking lunges (try to get to 100!!)
—-repeat the following list 3-4 times—-
💥 10 jump squats
💪  12 slow pushups
💥 25 plank jacks
💪 12 slow dead bugs (each side)
💥 10 burpees 
💪  12 slow tricep dips 
💥 25 jumping jacks
💪 12 slow bird dogs (each side)
—stretch—-

Enjoy! 

Wednesday, August 14, 2019

Clean and Creamy Broccoli Soup

I know it's still summer but fall is right around the corner and that means SOUP! I love a creamy soup with a crunchy salad but, alas, I can't eat dairy. So, I made a Creamy Broccoli "Cheese" Soup that is WAY yummy and WAY easy...my two fav food things!




Creamy Broccoli Soup

What you need:
  • 1 cup raw cashews 
  • 4 cups chicken bone broth (or vegetable broth if vegan)
  • 1 large white onion
  • 3 stalks celery,  chopped 
  • 3 carrots, chopped
  • 1.5 TBSP minced garlic 
  • 2 bags of frozen broccoli (feel free to use 6-8 cups fresh, I’m just crunched for time)
  • 1.5 tsp tumeric
  • 1 tap curry powder
  • 1 cup unsweetened original almond milk
  • Salt and pepper to taste!
What you do:
  1. Soak cashews in hot water for 15-30 minutes
  2. Dump everything else into a large stockpot and heat to a boil
  3. Reduce heat, cover and simmer for about 20 minutes or until everything becomes a bit mushy
  4. Remove the stockpot from heat and let cool a while
  5. Using a blender or food processor, add the almond milk and soaked cashews, blend until creamy and silky
  6. Pour the stockpot contents into the cashew “cream” and blend until smooth.
  7. Enjoy!

Thursday, August 1, 2019

Carb Cycling...what is it good for?!



Every heard of carb cycling? Nope...it's not a spinning class designed to burn up all your carbs. It's a pattern of eating more carbohydrates (grains, fruit, starchy veggies) on some days and eating less of those foods on other days.

Why would you do that? Well, carb cycling has been shown to have the following benefits:

  1. Preserves muscle 
  2. Helps with muscle recovery
  3. Reduces body fat
  4. Helps metabolism stay high
  5. Allows flexibility and encourages consuming a variety of foods
  6. Can prevent hormonal imbalances
  7. Lessens hunger
  8. Increases energy
And how does it do all that? So....the body loves carbs (so does my mouth and tummy). When we eat carbohydrates, they are stored in the body as glucose which is what our systems use as energy first. When we deplete those glucose levels by limiting our carb intake, our body turns to stored fat in our body for energy. Whoop!

Try it with my in the newest E.H. Fitness 21 Day Wellness Challenge