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! :)

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.

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!

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!

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!

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!

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!

Fall into Autumn with More Energy, Less Body Fat and Decreased Inflammation!

It's Fall! And that basically means the holidays are coming, schedules are crazy and pumpkins are everywhere. If you're feeling less than energetic going into the cooler weather, check out the newest E.H. Fitness 21-Day Challenge...Monday, October 21-Sunday, November 10!

I've put together a 21-Day Challenge that is easy to follow, has minimal food prep and fast (and super effective) workouts. Also, we will practice intermittent fasting which will free up more time to enjoy the last weeks of summer! (If you read "fasting" and that scared you...stick with me...they are short daily fasts...not extended fasting times...promise!) 

So if you're ready to:

• Get sugar cravings under control

• Sleep better

• Build strength without having to step into a gym

• Eat real food to fuel your body

• Decrease body fat

• Reduce inflammation

...join me for E.H. Fitness' newest 21 day challenge...and finish you're summer with a bang!

There are NO supplements, pre-packaged foods to buy or long hours in the gym. Just real food and quick workouts to help increase energy, promote better sleep, decrease anxiety and maybe even shed some body fat.

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

• Sample Grocery list

• 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*

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?

E-mail me @ erin@ehfitness.com me that you are IN.

*as soon as the PayPal or Venmo invoice/request is paid, you will be added to the private Facebook group! :)

10 Minute Workout to Get Your Heart Pumping FAST!

Do you ever have this thought? “Ugh...I just don’t have time today to workout...I mean...maybe I have 10 minutes but that’s it. Well, friend, I have a 10 minute workout to kick your booty fast!! (Or it can be a great finisher for a longer workout...you choose!)

Here's the Deal: 

Complete 1 minute of each of the following exercises...try not to take breaks...but also listen to your body and if you need a sec to catch your breath, take it!

*Jumping Jacks
*Walk Out Push Ups
*Jump Squats
*Walking or Alternating Lunges (with hands overhead for extra)
*Butt Kicks (hands up for extra)
*Tricep Dips
*Mountain Climbers
*Bridge
*Skaters
*Plank (on forearms...give your wrists a breather)

And you're DONE!...Don't forget to stretch!

Pumpkin Muffins...clean and fall perfection

 I know that it's pumpkin mania right now, but these are a must try. They are clean, gluten-free, dairy free and I fed them to a group of people who only eat flour and milk (exaggerating....slightly) and they didn't even know! Plus, you can make these in 30 minutes flat. POW.

E.H. FITNESS PERFECT PUMPKIN MUFFINS 

Yields 18 regular muffins, 36 mini muffins

(10 min prep, 18 min bake time)

What you need:

• non-stick cooking spray (or muffin tin liners)
• 2 cups old fashion oats made into flour (don’t freak out…just put them in your blender/food processor/magic bullet/etc. for like 10 seconds. Congrats, you just made your own oat flour)
• 1 teaspoon salt
• 1 teaspoon pumpkin pie spice
• 3/4 teaspoon baking powder
• 1/2 teaspoon baking soda
• 3/4 teaspoon ground cinnamon
• 3/4 teaspoon ground nutmeg
• 1 1/4 cups pumpkin puree
• 1/2 cup unsweetened, original flavor almond milk
• 2 eggs
• 1/2 cup 100% pure maple syrup
• 1/3 cup honey
• 2 tbsp sorghum molasses (omit if you don't have it)
• Dash of vanilla 

What you do: 

1. Pre-heat the oven to 375 degrees. 
2. Combine all dry ingredients (oat flour that you made, sugar, salt, pumpkin pie spice, baking powder, baking soda, cinnamon, nutmeg, old fashion oats)
3. Mix in all wet ingredients. Tough, right? 
4. Fill your muffin tins ½ full (like ¼ cup for regular sized muffins and about 2 TBSP for mini muffins). 
5.  Bake normal sized muffins for 15-18 minutes and mini-muffins for 10-12 minutes. They are done when a toothpick comes out goop-free. 
6. Cool before diving in.

ENJOY!

Hearty Chicken Chili Stew

This soup/stew/chili is a stand alone meal all by itself. And, honestly, I can barely call it a "chili" since it doesn't have beans in it, but the one and only Ina Garten calls it that in her version...so I concede to her vast food knowledge. I've doctored this recipe up to be simpler and a bit more flavorful....enjoy!

E.H.Fitness Chicken Chili-Stew

What you need:

• 1.5 lbs shredded chicken (see directions for so many simple and quick options)
• 2 TBSP avocado oil (or your oil of choice)
• 2 large white onions diced
• 1 heaping TBSP minced garlic
• 3 bell peppers diced (red, yellow or orange work best)
• 2 cans crushed tomatoes
• 2 cans diced tomatoes
• 2 tsp chili powder
• 2 tsp cumin
• 1 tsp basil
• 2 tsp Kosher salt (or whatever you have in your pantry)
• 1/2 tsp cayenne pepper
• 1/2 tsp red pepper flakes
• 1/2 tsp oregano
• freshly ground pepper to taste

What you do: 

1. Figure out how you're going to do your chicken...buy it pre-shredded (Sprouts and Costco), grab a rotisserie chicken and shred that, or do what I did and throw a chicken breast and 4 boneless skinless chicken thighs into a crock pot on low for 4 hours and shred them)
2. Heat the oil on medium and add the onions...saute until they start to become translucent
3. Add the garlic and peppers to the onions and saute a couple more minutes
4. Add all the spices to the veggie mix and stir it up
5. Throw the onion, garlic, pepper mix into a big pot or crock pot with the chicken
6. Add the canned tomatoes into the pot
7. Cook it...until hot and steamy or all day on low or whatever floats your boat
8. EAT IT! I ate it plain...and it was amazing, but I could also see how corn chips, cheese, sour cream, etc would make it tasty as well!

Enjoy!

Pumpkin Spice (and everything nice) Shake

It’s Fall! It’s Fall! I just went for a short run with a jacket on!!! It’s here! And therefore, it’s time for a new flavor of shake...and I’m sure you can guess what it is...pumpkin spice. I know...it’s everywhere, and this looks like every other shake I make (blame the handfuls of spinach) but let’s just remember that pumpkin is amazing for us. 

Pumpkin is...

🎃 packed with beta-carotene and lutein to help with healthy eyes

🎃 great at keeping our immune system strong with its loads of vitamin C and A

🎃 said to reduce blood glucose levels and therefore can help with diabetes 

So drink up! 

E.H. FITNESS PUMPKIN SHAKE

What you need: 

-1/4 cup pumpkin purée 

-1 tsp pumpkin pie spice (or just some cinnamon and nutmeg)

-1 cup unsweetened almond milk

-2 handfuls spinach

-1/4 small avocado 

-Ice if you like it chilly

-1 scoop vanilla protein powder (I use @drinkorgain vegan vanilla bean)

-1 scoop unflavored collagen (I use @vitalproteins ...it’s @Costco for cheap!)

What you do:

Blend it and drink it!! 

Enjoy!!

Grilled romaine...it’s a thing...

Last night we grilled burgers...and with a good burger, comes all the toppings ...including a leaf of crisp romaine. Normally I would make the rest of the romaine heart into a salad (or, let’s be honest, it would wilt and get slimy in my fridge), but a sweet client of mine had just told me she grills romaine bearts.

 So I tried it. And I LOVED it!

It was so easy, simple and delicious!

Simple Grilled Romaine

What you need:

• Heart of romaine
• Oil of choice (I used avocado oil...I’m obsessed)
• Salt and pepper
• Toppings if you want (bacon, cheese, dressing)

What you do: 

1. Slice romaine heart in half lengthwise
2. Drizzle with oil on both sides
3. Salt and pepper
4. Grill for 3 minutes each side
5. Too with any toppings you’d like...totally optional...it’s amazing plain! 

Enjoy! 

Clean and Veggie-filled Chicken Pot Pie Soup

It's FINALLY feeling like fall...which means it's SOUP SEASON! Forget pumpkin spice (well...don't forget it...just move it over a bit) and get warm and fuzzy with this clean, “creamy”, veggie and protein filled soup.

Update: I had tried to make this by just adding the gnocchi at the end and it was super terrible...the gnocchi turned into little slimy balls in the soup...but never fear...I saved it by blending the gnocchi and it turned into a thick, creamy stew that is super reminiscent of a pot pie! 




Chicken Pot Pie Soup

What you need:

• 6 cups chicken bone broth
• 2 cups chicken (I just grabbed some shredded rotisserie chicken from Sprouts)
• 2 carrots peeled and coarsely chopped
• 2 stalks celery, coarsely chopped
• 1 package Trader Joe's Cauliflower Gnocchi (if you don’t have, or don’t like, gnocchi, use potatoes!)
• 1 yellow onion, (you guessed it) coarsely chopped
• Peas (optional)
• 1 TBSP minced garlic
• 1TBSP ghee
• a pinch of parsley
• a pinch of turmeric
• sea salt and to taste

What you do:

1.  Throw everything but the gnocchi in a crockpot and cook for several hours on low.
2. Toss the gnocchi in the microwave until soft.
3. Blend the gnocchi in a blender with a bit of the broth from the soup until super smooth. 
4. Pour  whipped gnocchi in soup and stir.
5. EAT!

Favorite Berry (and veggie and protein) Shake

I know it’s September but it is still in the mid-90s in the Midwest. This strawberry shake is perfectly cool and filling for a snack or meal! 

What you need: 

• 1 cup frozen strawberries
• 2 cups spinach
• 1/2 cup zucchini
• 1/4 small avocado
• 1 cup unsweetened almond milk
• 1/2  serving vanilla protein powder*
• 1/2 serving unflavored collagen *

What you do:

1. Put everything into a blender
2. Blend the junk out of it
3. Drink it! 

* if it’s a meal...do a full serving 😉

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:) 

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!

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! 

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!

NEW 21 Day Shape-up Challenge to End the Summer with a BANG!

It's almost August...gasp! How did that happen? Well...it did...and if you're feeling less than energetic going into the back-to-school time, I have a solution!

Even though for many people the end of the summer is full of vacations, back to school events, more traffic because...well...school starts the second week in August in many places, it's still a great time to get in shape and feel your best.

I've put together a 21-Day Challenge that is easy to follow, has minimal food prep and fast (and super effective) workouts. Also, we will practice intermittent fasting which will free up more time to enjoy the last weeks of summer! (If you read "fasting" and that scared you...stick with me...they are short daily fasts...not extended fasting times...promise!) 

So if you're ready to:

• get sugar cravings under control
• sleep better
• get stronger without having to step into a gym
• eat real food to fuel your body
• decrease body fat
• reduce inflammation

...join me for E.H. Fitness' newest 21 day challenge...and finish you're summer with a bang!

There are NO supplements, pre-packaged foods to buy or long hours in the gym. Just real food and quick workouts to help increase energy, promote better sleep, decrease anxiety and maybe even shed some body fat.

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

• Sample Grocery list

• 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*

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?

E-mail me @ erin@ehfitness.com me that you are IN.

*as soon as the PayPal or Venmo invoice/request is paid, you will be added to the private Facebook group! :)

30 Minute Full Body Workout...with Dumbbells...yay!

Need a quick, intense, full body workout? This one is challenging and can be done with with a single pair of dumbbells. Take or leave the little cardio challenges or do some and rest some or do them all...you get the picture: listen to your body.

30-Minute-Full-Body-Workout: 

What you need: Grab a pair of heavy weights and a mat

What you do: Do 20 seconds of the exercise and then 10 seconds of rest or cardio for a total of 8 times before moving on to the next set of exercises

Set #1: Squats for 20 seconds, jacks for 10 seconds

    (feel free to change up your feet position...you have 8 sets, don't get bored)

Set #2: Push ups for 20 seconds, mountain climbers for 10 seconds

    (change your push-ups to down dog push ups or dive bombs or single leg....the list goes on and on)

Set #3: Squat Curl Press with dumbbells for 20 seconds and jump squats for 10 seconds

    (nothing fancy here...just get the booty low each time!)

Set #4: Single let Dead lift with Row with dumbbells for 20 seconds and butt kicks for 10 seconds

    (alternate legs each set...and if you're feeling off balance, feel free to have both legs on the ground)

Set #5: Bicycle crunches for 20 seconds and toe touches (climb the rope) for 10 seconds

    (flex the feet or point the toes or straighten the legs...challenge yourself. The optional cardio in this set is just more abs...you're welcome)

Set #6: Back extensions for 20 seconds and plank jacks for 10 seconds

    (keep your feet together and think about lifting both chest and knees off the mat)

STRETCH...please :) 

Yoga playlist for relaxation anywhere

This playlist is my go-to guy for any yoga class, but I also use it for deep tissue massage to help me relax, around the house to help me feel more calm and have even fallen asleep to it once or twice. 

Studies have shown that listening to music, can increase dopamine levels so try it out and let me know what you think (that last one Uno is amazing)!

🤷‍♀️💤

StudiesStudies

Breakfast for Dinner: grain free pancakes

I know that everyone loves those two ingredient banana and egg on cakes, but I think they just taste like banana...which is totally fine...but sometimes you just need a pancake like pancake. 

These are pretty amazing for grain free anything. Coconut flour is pretty tricky to bake with because it absorbs so much liquid (hence, little bit od coconut flour and lots of eggs). Point being, I didn’t make a mistake in how little “flour” to use :)

What you need: 

• 1/4 cup unsweetened almond milk
• 3 eggs
• 2 tbsp avocado oil
• 1 tbsp honey
• 1.5 tsp baking powder
• 1/4 tsp salt
• 1/4 cup coconut flour
• Cooking spray or extra oil for cooking 

What you do:

1. Preheat a skillet on medium low with spray or oil of your choice.
2. Whisk together all wet ingredients.
3. Wisk in dry ingredients.
4. Pour about 1/8 cup for each pancake into the hot skillet
5. Wait a couple minutes or until you see bubbles forming on the top
6. Flip for another minute or two

Enjoy with favorite toppings, scrambled eggs and veggies/fruit on the side!

Brand Spankin' New 21-Day Challenge Starts May 1!

I know I’m experiencing a jelly bean and chocolate egg hangover from this weekend...are you? Also, summer is sneaking up and it's good to have some healthy habits formed before the vacations and pool time starts.

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.

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 Summer Shape Up Challenge begins Wednesday, May 1 and ends Tuesday, May 21.

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
• 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*

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 Easter Candy :) .

*as soon as the PayPal invoice is paid, you will be added to the private Facebook group! :)

25 Minute Dumbbell Workout (with cardio :) )

Check it out...do each exercise for 20 seconds before moving on to the next. Then, repeat the list for a total of 6 times...enjoy!

• Jumping Jacks
• Plie Squat with Upright Row
• Deadlift with Row
• Jump Squats
• Single Leg Tricep Extension
• Push Ups
• Side Plank Switch
• Bicycle Crunch