Thursday, November 19, 2020

2020 Holiday Hustle to Health: 21-Day Challenge

What a strange time, right? 2020 has proven difficult but has also given us an opportunity to be more scrappy when it comes to our health. Forced cooking-at-home, creative workouts and different ways to connect with each other. 

This 21-Day Wellness Challenge covers all three of those things: 

  • Brand NEW simple and clean recipes
  • Safe and effective workouts 
  • A way to connect with others and hold each other accountable
AND all of that can help us 

  • Shed some quarantine weight
  • Become less stressed during the holidays
  • Boost our energy
  • Be happier...what? Yep...that's what I said. A new element of thankfulness will be part of this challenge in these...well...challenging times. 
So what's the deal? 
  • Membership to a private Facebook group
  • 21 Days of "What to Eat for Dinner" complete with lots of brand NEW recipes and grocery lists for the week
  • LIVE workout every week via Facebook Live (don't worry they will be posted so you don't miss out)
  • Weekly workout schedule (workouts included)
  • A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a community of people doing the same work.
  • Daily engagement to help us stay positive and sane
  • Accountability for your 21-day goal
  • 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 cook at home, pick up or have delivered.
  • All for $29 payable via PayPal ( or Venmo (erin-heide)
We start Monday, November 30... are you in? Ready to choose to feel better and ditch some unhealthy habits and create new ones? Ya know...when you feel better you look what's there to lose? (Except for maybe some stress, tension and maybe even body fat.)

Click here to e-mail me that you are IN and ready to take control of your health and attitude while staying at home for the next few weeks. 

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

Happy Healthy Thanksgiving

 If you're like me, this Thanksgiving 2020, things are looking a bit different. We aren't gathering with all of our favorite people to catch up and eat a big meal...I mean, the big meal will still be in play, but the big-group turkey trot, back yard football game and people squeezed around a table are going to be sorely missed. 

BUT, with change, we are making different choices to help our little family enjoy the day just as much. And, let's be honest, it's all about the food anyway...haha...mostly.

Thanksgiving is still a day where 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 it all again...probably while watching the first of many Christmas movies of the season.

So, in review, Thanksgiving is amazing...and still can be... but I 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 and the day more meaningful, I am following 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 little time for gratitude. I mean, the day is actually called THANKSgiving! This could even be done on days that are NOT called Thanksgiving. In fact, according to a Harvard study,  "gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships." Welp...that seals the deal for me!

2. Get that body MOVING with a metabolism boosting workout. Get outside for a walk, do this calorie torcher or just move your body with a dance party (this is a no-judgement zone).

3. 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'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...or a few days if you're into leftovers. So, take everything that’s special to you and skip the stuff that’s not.

Happy Thanksgiving!

Stuffed Peppers: a complete meal in a edible bowl

 I'm unsure how I've missed out on the stuffed pepper game, but I'm in it to win it now. It's a complete meal in an edible package so what could be better?

E.H. Fitness Stuffed Peppers

What you need: 

  • 6 bell peppers (any color will do)
  • 1 lb ground turkey
  • 1.5 cup cooked rice or cauliflower rice
  • 1 white onion, finely chopped
  • 1 zucchini, chopped
  • 1 can diced tomatoes (or 3 roma tomatoes diced)
  • 2 tbsp minced garlic
  • Salt, pepper and crushed red pepper to taste
  • optional: cheese or dairy free cheese

What you do:

  1. Pre-heat oven to 400 degrees
  2. Brown ground turkey
  3. While the turkey is browning, cut off the top of each pepper and de-seed them
  4. Drain the meat
  5. In the same meat pan, sautee the onions and garlic in the oil for a for about 5 minutes on medium heat, then add the zucchini for a few minutes
  6. Add the meat, diced tomatoes, cooked rice and spices to the pan and mix about
  7. Stuff those peppers to the brim and sprinkle with cheese if that's your thing
  8. Bake on a baking sheet or whatever for 35-40 minutes or until done.
  9. Eat!

Wednesday, November 18, 2020

Give Thanks: It's Good for Your Health

Being thankful isn't a new thing. But in times like these, when things feel hard and uncertain and scary and sad and a host of other feelings, being thankful can be on the way back burner. Like the back burner of an industrial stove with a lot of burners. You get it. 

Practicing gratefulness isn't just something else we "should" add to our plate every day, it's something we CAN make a habit to benefit us and those around us. 

Check this out: 

According to a Harvard study,  "gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships."

Worth it, right? 

So how can we bring the attitude of gratitude into our daily lives? Let me offer a few simple ways.

1. Start a Gratitude Journal. I kid you not, I have a piece of paper in my nightstand that I write one thing I'm thankful for a day before I go to bed. I didn't even take the time to get an actual notebook...and you know what? It doesn't's still practicing gratefulness.

2. Set an Alarm. On the hour, every (waking) hour, when the alarm goes off, say something for which you're thankful. I'm starting this with my kiddos during Thanksgiving break...and we are going to use "Alexa" because it's more fun than way. 

3. Buddy System. Find someone who you can text something your thankful for each day and vice versa...a built-in accountability partner.

4. Go the Social Media Route. Post daily something you give thanks for...invite others to join.

5. Stop Light/Sign. Drive, walk, bike, run a lot (or at all)? Each time you stop at a stop light or stop sign, give thanks!

There are a million ways to do this, the point is just get started!

Today, I'm thankful for warm November weather. 

Tuesday, November 17, 2020

Pork Tenderloin over Apples and Butternut Squash

This simple dish is a staple in our house during the autumn and winter months. It's so yummy and seasonal and versatile! You don't like pork? Use chicken. Don't have jazz apples? Use whatever apples you have! Don't love butternut squash? Use sweet potatoes! No red onions? Use yellow or white. See what I mean? 

What you need: 

  • Pork tenderloin (about 2 lbs)
  • 2 apples of your choice, peeled and cubed (my favs are Jazz)
  • 1 large red onion
  • 1 medium butternut squash, peeled and cubed (see below for tips on this)
  • 3 tbsp avocado oil
  • 2 tsp salt
  • 2 tsp minced garlic
  • 2 tsp Herbs de Provence (if you don't have this laying around, throw together some thyme, basil, rosemary, oregano, marjoram and any other herbs you can think of :) )
  • 1 tsp ground mustard
  • 1 tsp thyme
  • 1tsp black pepper

What you do:

  1. Preheat the oven to 450 degrees
  2. Line a shallow baking sheet with foil
  3. Toss all the cubes (onion, apple, butternut squash) in oil, half the salt and all the garlic and thyme
  4. Spread the cubed things on the baking sheet in an even layer
  5. Sprinkle the pork tenderloins with Herbs de Proovince, the other half of the salt and ground mustard
  6. Put that sucker right on top of the cubed things
  7. Bake for 20 minutes and then flip the tenderloin over and bake for another 20 minutes or until done
  8. Let meat rest for about 10 minutes before cutting into it.
  9. Enjoy!

*My tip for cutting super hard butternut squash: peel it, put it in the microwave for about 3-4 minutes and then cube wont be so hard (or dangerous)! 

Monday, November 16, 2020

Acorns are not just for squirrels

I mean...Acorn SQUASH. This is embarrassing, but I've never eaten acorn squash (that I know of)...and definitely haven't prepared one. That is, until now. Can I invite you to do something? Go out to a store, get an acorn squash and roast it immediately. I can't believe yummy this vitamin packed buddy is. Not only is it delicious, it's a great source of vitamins C, B and magnesium. Go heart health and immune system!

What you need:

(hardly anything)

  • Oil of your choice (I used avocado oil)
  • Salt
  • Pepper

What you do:

  1. Pre-heat oven to 375
  2. Cut your acorn squash in half from stem to tip
  3. Spoon out seeds and stringy stuff
  4. Rub insides with oil
  5. Sprinkle salt and pepper over entire squash
  6. Place two halves on a cookie sheet cut side up
  7. Roast (that's just a fancy word for bake) for about an hour or until your fork slides right in
  8. Eat!

You're welcome.

Sunday, November 15, 2020

Easiest Shrimp Stir-fry with Fried “Rice”

This is one of these things I just have handy in my freezer for those days that I just can’t with dinner anymore. Let me give you some advice; go get a bag of frozen cooked/shelled shrimp, frozen steam-in-bag stir-fry veggies, and a bag of frozen fried cauliflower rice (I get mine at Trader Joe’s). I make my own super simple teriyaki-type sauce, but you could use the bottle stuff in a pinch. 

E. H. Fitness 15-minute Shrimp Stir Fry with Fried Rice

What you need: 

  • Bag of frozen medium shrimp (cooked, shelled)
  • Bag of frozen steam-in-bag stir-fry veggies
  • Bag of frozen fried cauliflower rice (or regular works too)
  • 1/3 cup coconut aminos (or soy sauce)
  • 1 cup water
  • 2 tsp minced garlic
  • 1 tsp ground ginger
  • 2 tbsp honey

What you do: 
  1. Steam the bag of veggies in the microwave
  2. While steaming the veggies, throw the frozen shrimp in a colinder and run under cold water for a few minutes to thaw.
  3. While the steaming and thawing are happening, begin cooking your "rice" per the bag's instructions (should take about 7 minutes total)
  4. While all of the things are going on, whisk your sauce together (that's the rest of the ingredients)
  5. In a skillet, sautee the shrimp and veggies in the sauce together until nice and hot and the sauce has boiled off a bit
  6. Serve everything together!

Tuesday, November 3, 2020

100 Burpees Plus a Full Body Workout

This morning, my bad-a$$ outdoor morning class did a 50 minute full body workout that included a total of 100 burpees. It was amazing and the perfect way to wake up and feel less stressed on a tense day (hellooo Election Day 2020). 

So grab a pair of heavy dumbbells (something you can safely lift overhead), crank up the music and let’s get to work! 

The plan:

Do each pair of exercises 4 times each (8 total in the set) for 35 seconds of work, 10 seconds of rest. Get creative during your sets. For instance, change up your foot width for your squats, throw in some single leg deadlifts, do some of your rows in a plank, etc). Have some fun with it! 

The Work:

  • Squats/jumping jacks
  • Squat curl press/jump squats
  • Bicycles/sit ups
  • Walk out push ups/plank jacks
  • Deadlift/burpees
  • Bent over rows/ mountain climbers
  • Straight arm pull overs/side planks

WAIT! But how did you get in 100 burpees?! So glad you asked! During your “rest” do 1 burpee (that gives you 64 burpees right off the bat). Then do 9 burpees when you have burpees as your exercise). And that’s a wrap on 100 burpees, folks! 

Make sure to stretch and drink plenty of water! 

Pizza Every a Boat? Yes!

 I would eat pizza every single joke. Even the dairy and gluten free kind (don't feel too bad for me...there are some great substitutes!). But let's be honest, the crust and lack of veggies are two of the main problems with pizza (and no...don't tell me that the random mushroom or green pepper or sauce really counts as a healthy serving of produce.). 

Introducing Pizza in a Boat. I swear, this will change your life. It's so easy. It's so full of veggie goodness. It's soooo yummy. I made several of them and had one a day for a week...not sick of them yet...and neither is my 5-year-old. Winning. 

If you've never worked with a spaghetti squash before, they can be a bit tough to cut in half. So I stab mine like 12 times and put it in the microwave for 4 minutes to soften it up first before cutting. Then I put the halves face down in a pan with a bit of water for another 10 minutes in the microwave. Done! OR if you've thought ahead, you can do it in the crockpot (easiest stabbing needed!)

Spaghetti Squash Pizza Boats

What you need:

  • A Medium Spaghetti Squash (one squash will serve two people or make two pizzas)
  • Pizza Sauce 
  • All the toppings (my go tos are mushrooms, black olives, onions, peppers and pepperoni with a sprinkle of non-dairy cheese on top)
What you do: 
  1. Shred your cooked spaghetti squash into "noodles" in the "boat"
  2. Mix pizza sauce into the noddles
  3. Load that boat with a boatload of toppings
  4. Bake in oven at 375 for 20 minutes or so.
  5. EAT! (also super great to put in the fridge for a few days!)
My mouth is watering...going to go make one right this second!

Monday, October 19, 2020

Chocolate Chip Pumpkin Muffins

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...aka my family (exaggerating....slightly) and they didn't even know! Plus, you can make these in 30 minutes flat. POW.


Yields 18 regular muffins, 36 mini muffins
(10 min prep, 20 min bake time)

What you need:

  • Muffin liners (I'm obsessed with parchment paper cups)
  • 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
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 3/4 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1 cup pumpkin puree
  • 1/2 cup pure maple syrup
  • 1/4 cup melted coconut oil
  • 1/4 cup unsweetened, original flavor almond milk
  • 2 eggs
  • Dash of vanilla 

What you do: 

  1. Pre-heat the oven to 350 degrees. 
  2. Combine all dry ingredients (oat flour that you made, 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. Sprinkle with chocolate chips (optional)
  6.  Bake normal sized muffins for 20 minutes and mini-muffins for 10-12 minutes. They are done when a toothpick comes out goop-free. 
  7. Cool before diving in.

Sunday, August 30, 2020

Starving for More Energy, To Feel Better and Fit Into Your Jeans?

I’m back with a brand new E. H. Fitness 21-Day Challenge. Starting Monday, August 31 and ending Sunday, September 20. 

This one is special because we will be easing ourselves into intermittent fasting (so that it's not so scary)...which, if you're like me, have no extra time (or maybe no extra mental capacity) with school starting, jobs constantly changing and such. Think of how much time (and brain power) you'll free up while not eating (or thinking about what to eat) in the mornings!

So if you've been wanting to try IF but have been nervous about taking the plunge, this gentle introduction to IF is for you! 

We will be learning all the ways that IF can benefit our bodies and's going to be a great time! PLUS, lots of extras including Facebook LIVE Workouts and 21-days of dinner suggestions (so you don't have to think about meal planning!)

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 go into fall feeling your best!

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 LIVE Workouts, daily encouragement and tips
  • Suggested food guide and recipes, complete with 21 days of dinner ideas
  • Sample Grocery lists
  • Workouts 
  • 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 or Venmo*
Are you in? Ready to choose to feel better and ditch some unhealthy habits? Ya know...when you feel better you look what's there to lose?

E-mail me @ 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! :)

Most Eclectic Playlist Yet

Don’t judge...there is a lot of Trolls music in this one...but I’ll tell you’s a perfect pump-it-up playlist for those 30 minute workouts...enjoy! 

A Garden Fresh Soup for Hot Days

I've been blessed to have friends and family that have an over-abundance of tomatoes, cucumbers, jalapenos, bell peppers, onions and garlic in their gardens (I have an over-abundance of basil...and one plant that may or may not be a weed). I'm telling you all of this because those ingredients are exactly what you throw into a blender to make the most refreshing and yummy gazpacho ever! (If you haven't heard of or tried this delicious Italian cold soup, you are in for a treat). AND if you don't have a green thumb (like me)...just go to the store and grab these yummy ingredients. Easiest soup EVER!

E.H. Fitness Garden Gazpacho

What you need: 
  • 3-4 large, ripe tomatoes cut into chunks
  • 1 large cucumber, cut into chunks
  • 1/2 onion, cut into chunks
  • 2 cloves garlic, you guessed it, cut into chunks
  • 1 bell pepper (any color), cut into chunks
  • 1 jalapeno if you like it a bit on the spicy side

  • LOTS of FRESH basil  (if you don’t have any growing in your garden and can’t swipe some from a neighbor, pony up and get some fresh from the store)
  • 1 tablespoon olive oil
  • 1/8 cup red wine vinegar
  • Salt and Pepper to Taste
What you do: 
  1. Throw everything in a blender and turn it on. Blend until it’s soup. Crazy easy, right? Put in the fridge and serve super chilled!
Tada! You did it! Enjoy!

Friday, August 21, 2020

Vacation Workout (or a sweat session for wherever you are)

This was the backdrop to my sunrise workout this morning (below)...sometimes this Kansas girl just needs some mountains in her life! But you couls do it anywhere and everywhere you are! 

Sunrise in the Mountains Workout

Here’s the deal: 

Do each exercise for 40 seconds before moving onto the next. Repeat the list 3 times through for a 30 minute workout 💪

Here’s the work:

Jumping jacks
Right lunges
Left lunges
Jump squats
Push ups
Mountain climbers (duh!)
Bicycle crunches
Single leg bridges (right)
Single leg bridges (left)
Sit throughs


Tuesday, August 18, 2020

Body Weight Workout for Anytime, Anywhere

Here's the Deal: 

We will be working at 20 seconds intervals followed by 10 seconds of rest for a total of 8 times. Begin each set with 20 seconds of jumping jacks and end each set with 20 seconds of butt kicks. 

For example (using the first set):

20 seconds jumping jacks 

10 seconds rest

20 seconds squats

10 seconds rest 

20 seconds squats

10 seconds rest 

20 seconds squats

10 seconds rest 

20 seconds squats

10 seconds rest 

20 seconds squats

10 seconds rest 

20 seconds squats

10 seconds rest 

20 seconds butt kicks

Move onto next set.

Here's the Work: 

(Get creative with your stuff!)

Squats (change up feet position)

Push ups (do some down dog push ups or change hand positions)

Lunges (complete some front lunges, traveling lunges or back lunges)

Dips (go onto one leg or change up how close your heels are to your butt)

Single let bridges (maybe pulse at the top or add a weight to your hips)

Bicycle crunches (point your toes or flex your feet or straighten your legs)


Monday, August 17, 2020

10 Tips for Eating Out AND Reaching Your Goals!

Restaurants are notorious for making seemingly healthy options extremely high calorie bombs. For example, Applebee’s Grilled Chicken Salad has 1,060 calories and 63 grams of fat and 30 grams of sugar (ah!). Shocking right? “Grilled Chicken” and “Salad” seem like the healthy options. So here are some tricks to help you navigate take-out and dine in meals and still feel great and crush your health goals! 

  1. Plan ahead. Many restaurants...especially chains…have their nutrition info posted on their website. Visit their www before venturing out to make sure that you order something that fits into a healthy diet! Better yet, look up your favorite and most frequented restaurants and have healthy options ready even if you’re making an unexpected stop to eat out.
  2. Avoid dishes with the following words: cream sauce, butter, oil, fried, au gratin, breaded, battered, Alfredo and smothered. All of these words mean the dishes are most likely extremely high in fat and calories.
  3. Watching your carbs? No problem. Order lean meat with veggies on the side and ask for an extra serving of vegetables to replace the carb-y side (i.e. bread, potatoes, rice, pasta, etc.) 
  4. Watch the toppings. When ordering a salad, really read the what’s actually in the salad. Veggies and lettuce are great, but candied nuts, cheese, creamy dressing, and dried fruit make for a very very unhealthy salad. 
  5. Ditch the buffets. Buffets are just a recipe for disaster…just avoid altogether for calorie/fat safety. BUT if you have to be at one, have one plate of food with at least 1/2 of the plate piled with veggies.
  6. Eat your meat! Just make sure that your meat is prepared in the following ways: steamed, poached, roasted, broiled, grilled, baked or boiled. Fried, breaded, deep fried etc are never ever healthy. Poultry and fish are great choices but if you are a red meat lover, no worries, just choose a lean cut of meat such as eye of round roast, top round steak, bottom round roast, mock tender steak or top sirloin.
  7. Send the bread back. Who really needs the extra bread at the table. Most likely, you’ll just fill up on it and then try to stuff down your meal…ask the wait staff to not bring the bread or send it back if it’s already on the table. In this same vein, when chips are served, don't get it refilled. Enjoy the first basket and be done. 
  8. Ask for the to-go box first…not last. Box up at least half of your meal right when it comes out and then eat your plate clean without guilt. If you are doing take out, box it up at home before you dive in. Better some $$ and split and entree!
  9. Don’t be afraid to ask for what you want. If a dish comes with fried chicken, ask for it to be grilled. If something is smothered in cheese, ask for the cooks to “hold the cheese, please,” if something comes with fries, ask for steamed veggies instead. Most restaurants are very willing to help people eat healthier.
  10. Check out the healthy section of the menu. Many restaurants have recognized the need for a lightened up part of the menu to make it easier to choose wisely. So if you have that option, just flip right to it and don’t even tempt yourself with the less healthy options.
Happy dining!

Wednesday, August 5, 2020

Eat for All Day Energy

Though every food can provide the body energy...I mean, a calorie is energy for the body...all foods are not equal when talking sustained energy. We've all seen, or let's be honest, experienced, a sugar high and then the dreaded sugar coma that follows quickly behind.

The trick to eating for sustained energy, is to feed our bodies in a way that doesn't cause major blood sugar spikes and drops.

Enter energy BFFs: complex carbohydrates, protein and fat (sounds kinda like a balanced diet, right?).

Complex carbs are different than simple carbs in that they have more fiber and digest more slowly and therefore give us a nice even energy for longer. Simple carbs (sugar, syrup, fruit juice with added sugar, etc.) get right into our system and cause a blood sugar spike and then a plummet. Great sources of complex carbohydrates are beans, fresh fruit and veggies, oats and quinoa.

Protein can also be a powerful source of all-day energy. Our bodies need protein to build and repair tissues and lack of protein can cause a person to to be lethargic throughout the day. Great sources of protein (with added energy bonuses) are salmon (with fatigue fighter B12), eggs (with energy boosting vitamin D) and almonds (energy supporting magnesium).

Fat is digested slowly and helps us feel fuller longer which helps blood sugar stability. Adding avocado to a salad or almonds (protein and fat double agent) to your oatmeal is a great way to add this essential nutrient.

With all this info, the following are excellent (and simple) ways to get all 3 macronutients (and the best each of them has to offer) into your day.

  • Baked salmon with a side of roasted broccoli
  • Steel cut oats topped with almonds and blueberries
  • Eggs with bell peppers and avocado

Saturday, June 27, 2020

I'm Your Trainer...Anywhere You Are Comfortable!

Are you at a loss of how to exercise to meet your goals or how to prevent injury while getting in shape?

I can help you...with three great options to fit anyone's comfort level:

  • Excited to get back into a gym? I have an option for that (no extra cost or membership!)
  • Love the outdoors? I've got you covered!
  • Not ready to leave the house and be with people? I can do that too with virtual training!
to set up a FREE consultation, call or text 913-909-2043 or e-mail

I look forward to hearing from you!

Friday, June 26, 2020

Tips and Tricks for Better Sleep

For many, it is common sense that to stay healthy and fit you need to have balance and nutritious eating habits as well as an active lifestyle. I think what many of us forget though, is that even if we are the most healthy eaters ever and exercise every day, we can be ruining our hard work and putting our bodies at risk if we don’t get enough sleep.

We need sleep to survive…much like food and water. Sleep expert and President and Medical Director of somniTech, Inc., Dr. Steven Hull, says every person is different in their sleep needs, but the average person should get between 7 and 8 hours at their best. The benefits of sleep are vast and necessary for survival. 

Benefits of Sleep: 
  • Sleep repairs the body 
  • Improves our memory 
  • Keeps your heart healthy 
  • Reduces stress 
  • Helps with your weight loss goals
When we do not get enough sleep (at the very minimum, 6 hours a night) can be tragic to our health. 

Consequences of not sleeping enough:
· Loss of memory
· Decreased alertness
· Increased cholesterol 
· Raised blood pressure
· Increased risk of getting sick due to a weakened immune system
· Decrease of important of leptin (the hormone that tells us we are full) and an increase of ghrelin (the hormone that tells us we are hungry)

According to several studies  sleep (or lack of sleep) has a correlation to obesity and weight gain. 

So what can a person do if they have problems falling asleep or staying asleep like some 50 to 70 million Americans do? Incorporating a few simple changes into your life (especially around bed time) can make a big difference in how easily you fall asleep and stay asleep.

Sleeping Don’ts:

#1 Say good night to caffeine
  • Even if you don’t think that caffeine is effecting your sleep, if you have sleeping problems, try to limit your caffeine to morning times only and Dr. Hull says it is a good rule for everyone to stop any kind of caffeine intake at 2 p.m.
#2 Skip the nightcap
  • Though alcoholic beverages might make us sleepy and some people may doze off after a glass of wine, alcohol interferes with our natural sleep cycle and cause disturbances. So abstain from drinking to for a better night’s sleep.
#3 Don’t exercise to wear yourself out
  • Exercise is a fantastic way to be more energetic and alert not so much to put us to bed. When we exercise is done too close to our bedtime, our bodies will not be ready to slow down, we’ve revved them up and we’ll be up for a few more hours. A great rule of thumb is to make sure that you have at least 4-5 hours before you plan on going to bed.
#4 Turn off the TV and Computers
  • Falling asleep in front of the TV or heading to bed after updating your Facebook page or finishing a presentation for the next day can deter any real attempt at good quality sleep. The lights from computers signal our brains to become alert and late night television is anything but relaxing (think sobering news programs or sit-coms).
#5 Quit midnight snacking
  • Not only does midnight snacking pack on the pounds, but eating refined carbs (bread, cake, cookies, cereal, etc.) or sugary foods put your body into a hormonal rollercoaster keeping you from sleeping through the night. If you have to eat before you go to bed, focus on protein (a few slices of turkey, a small handful of almonds, etc.)
Sleeping Do’s

#1 Relax
  • Relax both physically and mentally. Stress can be one of the major causes of insomnia and disordered sleeping. Try for just a few minutes before you go to be to do some easy breathing exercises or light yoga and stretching.
#2 Make your bedroom a sleep-haven
  • The only two activities that you should do in the bed room are sleep and sex. This will promote a sleeping environment instead of a room that is used for work, TV watching, doing crafts, etc. Being in your bedroom will signal your body that it is time to rest.
#3 Lights out!
  • Making your bedroom dark when you sleep is important. Our bodies are made to sleep when it is dark outside. So if you have a spouse that likes to read late into the night with the light on, or if you work the night shift and have to sleep during the daylight, get yourself a sleep mask to cover the eyes.
#4 Have a bed-time routine
  • Just like you might have a morning routine where you get up, brush your teeth, go to the gym, eat breakfast, take a shower, etc., have a bed-time schedule as well. Maybe have a cup of herbal tea (it’s caffeine free) while reading a book for a few minutes, then brush your teeth, do some light stretching and turn off the lights and close your eyes. All of those things, when you do them every day, will signal your body that it’s time for sleep.
#5 Go to bed and wake up at the same time every day
  • That’s right, every day. Yep, even the weekends. Having a set schedule for when you go to sleep and when you wake up will get your body and mind into a routine so that your internal clock knows when it’s time to go to bed and more importantly, when it is time to wake up (instead of waking up randomly in the middle of the night.

Follow these tips and get a better night’s sleep…your body will thank you!

Wednesday, June 24, 2020

Keep Safe While Exercising in the Heat

It's summer and that means some heat and humidity. As I started my outdoor workout this morning, I was drenched with sweat two minutes in. And then later today, my active five-year-old came to me thirsty and red-faced with her hair slicked back with sweat. 

Keep your family and yourself safe while being active in the heat! 

Exercising in the heat:

• CHUG-A-LUG! Down about two cups (16 oz) of water and hour or two before exercise. Drink ½ cup (4 oz or about 2-3 gulps) every 15-20 minutes during exercise. And be sure to continue drinking water even after your workout is complete to ensure that you are properly hydrated. 

• TAKE IT OFF: Wear light colored, breathable clothing. If you’re starting your workout in the morning and it is cool out, make sure to wear layers that you can remove as your body heats up.

• SLATHER IT ON: Working out in the sun is a great way to work on your tan and get vitamin D, but also an easy way to get too many rays. Don’t forget the water proof sunscreen, hat and sunglasses to protect your skin and eyes from the sun’s damaging rays.

• SLOW IT DOWN: Your body may need up to 14 days to acclimate itself to warmer weather, so when you start out, slow down for the first few workouts to see how your body responds to overloading when in the heat. Slowly increase your duration and intensity as your body becomes used to the heat.

The biggest thing when working out in the heat is to stay hydrated. As long as the body is hydrated it can regulate its temperature, but if you aren’t ingesting enough water, your body starts to store heat inside, raising your core temperature which puts your organs and central nervous system at risk…yikes!

So what happens if you get overheated? You can be at risk for heat exhaustion or heat stroke. Check out the symptoms of each in case you or someone your know needs help.

Heat Exhaustion:

• Dizziness, fainting, headaches
• Moist skin
• Upset stomach/vomiting
• Weakness

Heat Stroke

• Dry, hot skin (no sweating)
• Confusion
• Loss of consciousness
• Seizures

If you or someone your know is experiencing heat exhaustion or heat stroke:

• Call 911 immediately

While waiting for help:
• Move to a cool, shaded area
• Remove any heavy clothing
• Drink cool water

It's Blueberry Season: Blueberry Muffin Makeover

It's blueberry season and that means blueberry muffins!! Blueberries are a power house of fiber, antioxidants and deliciousness. And muffins are amazing...but a bit heavy, sugary and sky high in calories...until now!

I made these delicious, anything-but-dry, gluten/dairy-free muffins this weekend and they were a hit. With a cup of coffee; yummy perfection.

As with lots of things, you can do tons of subs if you don't have some of the ingredients. For example, you can sub out any of the "flours" for other flours, sub out the oil for applesauce, the coconut sugar for honey, etc.

E. H. Fitness Blueberry Muffin Make-Over

What you need: 
  • Muffin liners (or spray for the muffin tin)
  • 1 cup dry old fashion oats made into flour (just throw the oats into a blender for 30 seconds)
  • 1/2 cup coconut flour
  • 1/2 cup coconut sugar
  • 1/2 teaspoon salt
  • 2 teaspoons baking powder
  • 1/3 cup unsweetened almond milk
  • 1/3 cup unsweetened apple sauce
  • 1/4 cup maple syrup (pure)
  • 1 large egg
  • 1 teaspoon vanilla
  • 6 oz fresh blueberries
What you do:
  1. Preheat oven to 350 degrees.
  2. Line or spray muffin tin
  3. Put oats and coconut sugar in blender and blend on high for 30 seconds (this is a two for one make oat flours and make the coconut sugar less grainy)
  4. If you are concerned the blueberries will sink to the bottom of the muffins while baking, simple toss a bit of the oat/coconut sugar mix on them and toss.
  5. Mix all dry ingredients together in a medium bowl
  6. Mix all wet ingredients together in a larger bowl
  7. Lightly mix the dry ingredients into the dry ingredients
  8. Gently fold in the blueberries
  9. Put about 1/4 cup of the mixture into each muffin liner
  10. Bake for about 22 minutes or until cooked though
Cool...and enjoy!

Wednesday, June 17, 2020

Smash Sugar Cravings and Shape Up this Summer! New Challenge!

Summer is in full swing and gosh, it looks different than my normal that true for you as well? 

As I make decision after decision about what I "feel comfortable with" in regards to getting back out into the world (or not), it has been such a relief to not have to think about what I'm eating or how I'm moving my body.

 Wait what? I know, right? 

I've created a program with simple food suggestions that feed my mind and body and detox my body from sugar and processed food plus workouts that fit into my ever changing schedule. It feels so good to get back on track with healthy eating after a few months of food and drink debauchery (nothing wrong with that either). 

I've been sleeping better, my clothes are fitting as they should and my energy is up (the biggest perk for me!) and my sugar cravings are gone.  

I want to invite you to join me for 21 days of the same program. 

Who's with me? 

The challenge begins THIS Monday and ends July 12 and is just $29 flat*. 

The program includes:
  • 21 days of clean eating. Get excited! It's super simple and totally tasty. Plus, I'll be doing it right along with you. 
  • Food lists 
  • Sample meal plans as well as suggestions for when you eat out 
  • Facebook LIVE workouts (no more than 30 minutes each)
  • 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 eat. 

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, June 1. Also, please feel free to e-mail me with any questions about the challenge-I would love to answer them (

*Simply Venmo me @erin-heide and I'll add you to the group so we can get started!

Body Weight Timed Ladder Workout

Need a short and sweet (I mean sweaty) workout to do any where at any time? I've got a 25 minute workout for your whole body.

Here's the deal:

Complete the list of exercises for 15 seconds each, then 30 seconds each, then 45 seconds each, then 30 seconds each then 15 seconds each. See the pattern? It's like going up a ladder and then coming back down...hence the "timed ladder" name.

Here's the work*:

Squat Touch
Back Lunge with Skip
Walkout Push Ups
Butt Kicks to Burpees
Curtsy Lunge
Jumping Jacks and Front Kicks
Sit Ups with Russian Twist
Bicycle Crunches

After all the rounds, be sure to stretch!

*if any of these exercises are confusing, do your own thing or even better yet, join my next Facebook Challenge for live workouts including all the moves!

Tuesday, June 16, 2020

Can Exercise Really Help Anxiety?

Being anxious every once in a while is a part of life as challenges occur, life circumstances change or something feels unknown. But if those feelings of worry or fear are strong enough to interfere with your daily life, it's time to take action. Though it may seem counter-intuitive to bring your heart rate up when you are already at a heightened state, research shows that exercise can help tame mild anxiety.

So how does exercise actually help you feel less anxious? Well, let me tell you!
  • Exercise has a positive impact on the levels of serotonin, norepinephrine, endorphins and dopamine...all of which make us feel good
  • Conversely, exercise reduces stress hormones like cortisol in the body.
  • Exercise can act as a healthy distraction and can interrupt worry or spiraling negative thoughts that feed anxiety
  • Exercising with someone (a friend, family member or personal trainer) can help ease your stress through social support
Okay, then what types of exercise helps reduce anxiety. This one is easy: whatever type of movement you enjoy! For example, yoga, walking, weight lifting, fitness classes, cycling and swimming have all been shown to reduce anxiety. And how long do you have to exercise to feel less stressed? Research shows as little as 2.5 hours a week can do the trick (that's just over 20 minutes per day).

So get out there (or stay in) and move your body when you are feeling anxious and see how exercise can help!

Note: If you are experiencing uncontrolled anxiety, panic attacks,etc, please contact your helath care professional or call/text a hotline. Click here for a list of numbers and services. You are not alone.