Monday, December 30, 2019

The E.H. Fitness 21-Day January Jump Start is HERE!

Anyone feeling like they are stuffed to the brim with cookies, cheese, fun holiday drinks, etc? I know I am feeling full and sluggish and ready for a health reset! And what a great time for one...right when New Year's Resolutions are happening. Did you know that over 90% of New Year's Resolutions fail? There are a lot of reasons why, but one of the biggest is that they aren't measurable, they aren't supported and they aren't reasonable. 

There is hope!

If you're ready to increase your health and decrease your body fat with exercise, good sleep, hydration and nutrient dense food, then join me and a small group of others with the same goals and game plan to get right back on track...with a measurable, supported and reasonable program!

You can do anything for 21 days...promise. It may not be easy, but it will be worth it and I'll be right there with you the entire way.

The 2020 Health Reset starts Monday, January 6 and ends Sunday, January 26.

This BRAND SPANKIN' NEW Challenge is all about getting more energy, kicking sugar cravings, sleeping better, getting stronger and shedding a bit of fat in the process.

Here's what you can expect when you sign up:
  • Membership to a private Facebook group with daily encouragement, workouts and tips
  • Suggested food guide and recipes
  • Grocery lists for each phase of the challenge
  • Daily workout schedule
  • A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a group of people doing the same work.
  • Access to an ACE certified personal trainer and wellness coach with over 10 years of experience
  • NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.
  • All for $29 payable via PayPal* or Venmo (erin-heide)

Are you in? Ready to choose to feel better and ditch some unhealthy habits? Ya know...when you feel better you look better...so what's there to lose?

Click here to e-mail me that you are IN and ready to take control of your health (and the leftover Holiday treats:) .

*as soon as you pay, you will be added to the private Facebook group! :)

Friday, December 27, 2019

Make a Goal for 2020...and Crush It!



‘Tis the season to make a goal for 2020. A goal for not only a new year but a new decade! Pressure is on! 


But seriously, New Year’s Resolutions aren’t hard to make, they’re hard to keep. In fact the NYR fail rate is around 90%...wowzer! So if you’re planning on making a fitness, financial or career or personal goal/resolution, make sure to make a plan! The first step is to make a resolution that has a chance! Follow these 4 simple rules when making your New Year's Resolution (NYR) and get ready to reach your goal! 


  1. Set a goal. According to Psychology Today, if you make a resolution, you are 10 times more likely to succeed the desired outcome. So write your resolution down in specific terms. (ex: I will lose 15 pounds by June 1st. I will quit smoking using the patch by March 15th, I will put $100 into a savings account every month.) 
  2. Be reasonable. Just as important as setting your goal is making sure that your goal possible and something that you want to do. If eating more fruits and veggies does not appeal to you on any level do not make your resolution to eat more fruits and veggies just because you know it’s good for you. If you want to lose weight, remember that you can only safely lose 1-2 pounds per week, so don’t make your goal to lose 100 pounds by February 2010. If you make $1,000 per month, don’t make your resolution to save $500 per month. Setting goals like this will just ensure another failed NYR. Find something you can be passionate about and go for it. 
  3. Have a game plan. Sure you have your ultimate end-game goal, but knowing how you’re going to get there is super important. This might mean hiring a personal trainer, joining a gym, signing up for a weight loss program, buying nicotine patches or doing research about how to make your goal on the Internet or at the library. Whatever you do, make sure that you have the tools to achieve your goal.
  4. Start NOW. Yes…that’s right…do not wait until January 1st…start today. Whether it’s saving a specific amount of money every week or eating a certain number of fruits and veggies a day, start it now. Maybe not even full force, but use this week to ease into your goal.

Good luck and a happy rest of 2019!

Steak Soup (Plaza III Copy Cat)

This soup is something else...it’s sooo delicious and filling and wam. AND if you live in the KC area and have ever had the steak soup at Plaza III, this is definitely a second best (or the best since it’s diary and gluten free but still had that thick feel).

Steak Soup

What you need:

  • 1/2 cup gluten free flour (I use Bob’s Red Mill)
  • 1/2 cup avocado oil
  • 8 cups beef broth (hot)
  • 2 lbs ground sirloin (hamburger will work here too but if you can get the ground steak, so that)
  • 1 yellow onion, diced
  • 2 carrots, chopped
  • 2 stalks of celery, chopped
  • 1 bag frozen mixed veggies
  • 2 cans diced tomatoes
  • Dash of oregano
  • Pinch of garlic powder
  • Salt and pepper to taste

What you do:

  1. Heat the oil in a large stock pot, when hot, slowly whisk in the flour until smooth.*
  2. Slowly add hot broth to the roux (the oil and flour mixture) until smooth.
  3. Let the broth mixture simmer a bit while you brown and drain the meat.
  4. Dump the meat, chopped veggies, frozen veggies and diced tomatoes into the broth mixture
  5. Bring to boil and the simmer for at least an hour.
  6. Enjoy!!




*If you want to make a roux the old fashion way with flour and butter, go for it...the substitute is 1:1.

Sunday, December 15, 2019

Whole Roasted Chicken...Yep...the WHOLE Chicken

Confession time: I've never bought, roasted and definitely have not touched with bare hands a whole, raw chicken. BUT my family's favorite chicken is rotisserie style...from the store. These chickens, though totally yummy are generally injected with butter and have some interesting ingredients rubbed on them...and not all of them I would call "food." No judgement if you grab one at Costco when you're there, I do that too...just know that this recipe is super easy, and clean. Plus, it definitely got me out of my comfort zone....which I think is a great thing!

Clean Whole Roasted Chicken

What you need:

  •  a whole chicken (you can buy fresh or frozen, but if frozen, allow to thaw in the fridge for a couple days)
  • foil
  • olive oil cooking spray
  • 1 onion
  • 2 tsp sea salt
  • 1 tsp freshly ground pepper
  • 1 tsp paprika
  • 1/2 tsp onion powder
  • 1/2 tsp garlic 
  • 1/4 tsp cayenne pepper
What you do:
  1. Pre-heat oven to 250 degrees
  2. Take the giblets out of the chicken (I don't even know what those are, but they just fell out of my chicken in the sink)
  3. Pat the chicken dry, inside and out
  4. Mix all the seasonings together in a bowl
  5. Take the outer peel off the onion
  6. Put the onion inside the chicken...I know....this is part of my growing process....getting out of my comfort zone...just pop it in and forget it
  7. Rub the seasoning all over the chicken
  8. Line an edged baking pan with foil and grease it with oil
  9. Pick that chicken up (I picked it up like a baby, under it's wings) and place it on the greased foil
  10. Grease another piece of foil and place it lightly on top of the chicken
  11. Bake for about 4-5 hours or until cooked through
  12. For the last 10 minutes, crank the oven up to 450 to crisp that sucker up
  13. Let rest for 10-15 minutes before carving
Enjoy!!

Snow Day Workout

I’ve been watching snow come down outside for over 8 hours now and think that there is a strong possibility that school (and, therefore, my classes) will be cancelled tomorrow. So fun! But also...what will I do for a workout? 

THIS is what I am going to do for a workout:

Snow Day Workout

Warm up: 3 minutes walking lunges (or 100 reps)

Workout: 20 seconds of work followed by 10 seconds of rest...repeat a total of 8 times per exercise or pair of exercises.

1. Jumping jacks
2. Squats/wall sits (get fun with them and change up the leg position)
3. Butt kicks
4. Bicycle crunches/Russian twists
5. Jump squats (same deal as the squats, play around with foot positions)
6. Single leg bridges (switch legs after 4 rounds)

Stretch!

Wednesday, December 11, 2019

Egg Drop Soup in Less than 10 Minutes



I’m a HUGE fan of egg drop soup but never once in my whole life thought I could make my own. Let me tell you a little secret...it’s the easiest soup I’ve ever made...ever. 

What you need:
  • 4 Cups Chicken Broth (or Bone Broth* is even better!)
  • 1 TBSP arrowroot powder
  • a dash of onion powder (or add some leeks or green onion if you have some!)
  • 1/4 tsp sea salt
  • a pinch of fresh ground pepper
  • a dash of ground ginger
  • a smidge of ground garlic
  • a splash of sesame oil
  • 4 beaten eggs
What you do:
  1. Add all the ingredients (except the eggs) to a large saucepan
  2. Bring to a boil and let soft boil for a few minutes.
  3. Add beaten eggs slowly...very slowly...to create yummy egg ribbons. They will cook immediately
  4. Let soup stand for a 10 minutes or so


Enjoy with this one-pan cashew chicken!

Friday, December 6, 2019

New 4-Ingredient Protein Balls (perfect for protein snowmen)

T hese protein balls are super easy (4 ingredients!) and also super fun. I'm actually taking them to a little Christmas get together tonight...ho ho ho (or whatever snowmen say).

Anyway, I usually use unflavored protein for my protein balls but I ran out and instead played around with using vanilla protein powder (the kind I would use in a shake) and it turned out GREAT. Plus, I didn't have to add any extra sweetener...whoop!

What you need: 
  • 1 cup oatmeal made into flour (just put it in the blender and turn it on for 10 seconds or so)
  • 1 cup natural peanut butter
  • 4 scoops (or 100 grams) of vanilla protein powder...I used Orgain Vanilla Bean (it's vegan)
  • unsweetened almond milk to bind (anywhere from 2 TBSP-1/4)


What you do:


  1. Toss oatmeal flour, peanut butter and protein powder in a mixer (or use your muscles and mix it by hand...or with a spoon)
  2. Add 1 TBSP of almond milk at a time until "dough" sticks together and can be shaped...but not sticky
  3. Shape into balls or snowmen or whatever!
  4. If you like your protein balls a bit more exotic, add some chocolate chips or coconut or chia seeds or whatever you like!


Enjoy!


The Perfect Baked Potato



For years, I kinda forgot about baked potatoes, and then I remembered them...and I'm so glad I did. This particular potato has perfectly crispy skin...that you should definitely eat...and a soft fluffy inside (you should eat that part too). You can top them however you want, but just salt, pepper and a bit of garlic powder is delicious OR leftover chili...yummy!!!

What you need:
  • Large baking potatoes
  • Course Kosher salt
  • Olive oil
What you do: 
  1. Preheat the oven to 375 degrees
  2. Scrub the potatoes clean
  3. Pat completely dry
  4. Rub potatoes with oil
  5. Rub potatoes with salt (lots of it should stick)
  6. Put the potatoes directly on the middle rack
  7. Place a pan or foil on the lower rack to catch any oil that drips
  8. Bake for 1 hour
Enjoy!

Wednesday, December 4, 2019

The Perfect (and easiest) Way to do Green Beans or Asperagus

I am a big fan of bringing a green veggie to a meal...it’s nutritious, delicious and honestly, it’s the easiest. 

I generally choose one of three veggies: Brussels sprouts, green beans or asparagus. The decision is generally made by whatever veggie looks the best at the store.  If the green beans or asparagus win, it’s great because they can be cooked and made yummy in less than 5 minutes! 

What you need:
  • green beans or asparagus 
  • a bit of your favorite oil (mine is avocado oil)
  • salt and pepper to taste
  • optional: I add a bit of garlic powder and a tiny bit of lemon juice
What you do:

  1. Snap off the ends of the beans or the asparagus 
  2. Toss them in boiling water for 3 minutes
  3. Drain the veggies and put them in ice water (this will stop them from over cooking and keep them bright green)
  4. Toss brilliantly green veggies in oil and spices 
  5. Eat!