Holiday Hustle 21-Day Wellness Challenge

The holiday season is upon us...and if you don't believe me...walk into ANY store...it's insanity. But WE don't have to be insane during the holidays...especially not about our health. If you're nervous about having enough energy to shop, party, hang with family friends and whatever else you do during this season, I've got you covered. Plus, it will help you keep on track with your wellness goals...and even enjoy all the yummy drinks and food along the way. 

So if you're interested in having more energy and getting stronger while eating real food that is simple, supported and without any supplements, classes, etc. read on, friend. 

If you are ready to take steps to improve metabolism, fit better into your clothes (yes, even between Thanksgiving and Christmas), 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, December 2nd and ends Sunday, December 22nd 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 and at holiday parties
• 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: right after Thanksgiving... Monday, December 2. 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 (Erin-Heide) :)  

On-the-road Thanksgiving Workout

Whether you’re traveling for Thanksgiving or your gym is closed...or you just don’t want to leave the house...this workout is for you! 

Here's the deal: Each Tri-set contains 3 strength moves and 1 cardio burst for a calorie killing, strength gaining circuit workout. Repeat all exercises for 1 minute (except for the cardio-it’s 30 seconds) before moving onto the next exercise in a tri-set and repeat each tri-set three times before moving on to the next. Minimal rest (less than 30 seconds) between sets is encouraged to keep your heart pumping as well as getting the most calorie burn and strength gain throughout your workout. 

Warm up for with 1 minute of jumping jacks and then get started. 

Tri-Set #1

Traveling Lunges: Lunge around the house. Make sure to press through your heel on your way up and keep the knee from coming over the toe.

Push Ups: On your toes or your knees…or even against a counter. Just make sure to keep your abs in tight.

Bicycles: Keep your eyes on the ceiling and never pull your head/neck with your hands. Bring your shoulder towards the opposite knee.

30 second Cardio Burst — Squat Jumps: Explode out of the squat and then land with soft knees.

Tri-Set #2

Tricep Dips: Do these off of a sturdy chair or step. Dip down so that your elbows are at a 90 degree angle. Pull the legs in toward the body to make the dips easier or straighten the legs to make them harder. If you need even more of a challenge, lift a foot off the floor.

Walking planks: Start in plank position on your forearms then stay in plank while pushing your body up to your hands, one arm at a time, and then back down again and repeat until your minute is up!

Back Extensions : Get on your belly with hands and legs extended…lift the chest and legs up off the floor while contracting your lower back and butt. Keep your abdominal muscles tight during this movement and make sure to breathe.

30 second Cardio Burst — Stair runs: Go as fast as you can up and down the stairs (or high knees)

BONUS MOVE: Plank for as long as you can on your forearms.

Stretch!

TRAINER TIP: This is an intense workout so make it work for you. If you are feeling too winded or can’t repeat all sets and repetitions, don’t beat yourself up. On the flip side, if the workout is not challenging enough for you, do each move for as long as you can or increase the Cardio Burst times.

It's Almost Thanksgiving...Be Thankful AND Healthy!

If you're like me, you're looking forward to Thanksgiving for lots of things...the family time, the being thankful for lots of things but really, let's be honest, I really look forward to the food! 

It's the one day that it's perfectly acceptable to day drink while eating a crazy big meal at like 2 o'clock in the afternoon, take a nap (we call it "watching football" in my house) and then have 4 different kinds of pie for desert at 5....and then around 7....do it all again at another side of the family or at a friends :). 

So, in review, Thanksgiving is amazing, but I also dread the bloat and sleepiness afterwards...anyone else? The average Thanksgiving dinner clocks in at 3.000 calories…gasp...shocking that we feel a bit sickly afterwards!! 

So in order to make my Thanksgiving eating a bit more balanced, I follow these simple tips and swap outs and be thankful for a fun filled, guilt-free day of celebration!

1. Start the day off right with a metabolism boosting workout like a Thankgiving Day 5K or an at home gut busting burn.

2. Fill up on the good stuff.

• Start with soup…yep…hot liquids make you feel fuller, so scoop up a healthy bowl full of goodness like this festive butternut squash soup.
• White meat turkey (15% less calories than it’s dark counterpart)
• Raw, steamed, grilled or roasted veggies like these tasty Brussels sprouts
• “Lighter” mashed potatoes (make yours with unsweetened, unflavored almond milk and 1 TBSP ghee...it's richer tasting than butter so you need less!)
• Gravy…that’s right, I said gravy. It’s only about 80 calories per 2 tbsp and is more than half the calories of the sugary cranberries.
• Bring a protein and fiber packed dish like quinoa. I make a yummy one with sweet potatoes and black beans; you have to try it!
• Pumpkin Pie (180 calories vs. 250 in apple and up to 700 in pecan!!)

3. Skip the not-as-great stuff.

• Bread…you can eat bread any day…don’t waste your Thanksgiving calories on bread
• Butter…there is butter in nearly everything on Thanksgiving so give your mashed potatoes the benefit of the doubt (that they taste great) and leave the butter on the table
• Pass on the green bean casserole…yes, this tasty dish contains veggies, BUT it’s not enough to count this dish as a side vegetable what with all the fried onions and cream. Grab the steamed for fresh veggies instead

4. Ditch the drinks…just kidding. But remember that alcohol lowers your inhibition with what you put in your mouth (as well as what comes out of it) so just be careful.

5. Stay awake. While napping during the game might seem like a good idea, a better idea for increased energy is to go on a brisk, post-feast walk. Not only will you get your blood circulating, heart rate up and thus an avalanche of energy, but you’ll also be burning off some of the pie you just ate!

6. Relax…it’s a holiday. Although you don’t need to overindulge so much you make yourself sick, it’s still a holiday with some special food that is a one-day-deal. So, take everything that’s special to you and skip the stuff that’s not.

Happy Thanksgiving!