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 minds...it'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 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! :)

Most Eclectic Playlist Yet

Don’t judge...there is a lot of Trolls music in this one...but I’ll tell you what...it’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
Plank 

Stretch! 

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)


Stretch! 

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 yet...save 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 erin@ehfitness.com.

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 deal...you 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 summer...is 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 (erin@ehfitness.com)

*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. 


Ground Turkey with Veggies and Sweet Potatoes



This veggie-heavy meal is sooo yummy and clean and can be doubled up and frozen for when you need something quick and is great as leftovers or meal prep!



Ground Turkey with Veggies and Sweet Potatoes


What you need:

  • 1.5 pounds ground turkey
  • 3 cups of sweet potatoes, diced
  • 1 red bell pepper, diced
  • 1 yellow bell peppers, diced
  • 1 medium white onion, diced
  • 1 zucchini, diced
  • 1 tbsp minced garlic
  • 1 tbsp avocado oil
  • 1 cup tomato sauce
  • 1 cup chicken broth
  • 2 tbsp mustard
  • 1 tsp oregano
  • 1/2 tsp salt
  • 1/2 tsp fresh ground pepper
  • Rice or cauliflower rice

What you do: 


  1. In a large skillet, brown the ground turkey and drain and set meat aside
  2. In the same skillet heat oil and saute the garlic, onions and bell peppers a few minutes, until the onions start soften
  3. Add the sweet potatoes and chicken broth and cover pan to let simmer and steam for about 6 minutes, or until sweet potatoes soften
  4. Add zucchini and cook about 5 more minutes
  5. Add back the ground turkey and mix
  6. Add tomato sauce, mustard, oregano, salt and pepper
  7. Mix it all together 
  8. Serve over cauliflower rice
  9. Enjoy!

Wednesday, June 10, 2020

The 30 Second Total Body Workout (kinda)



So Maybe it's not actually 30 seconds, BUT the intervals are in 30 seconds and you can do it in under 30 minutes....so that's something, right? I just finished this workout in my backyard-loved it. It strengthens all major muscle groups and gets your heart rate up too! Enjoy!

Here's the deal

Do each exercise in the list for 30 seconds and then repeat the list 4 times. That's it, my friends. Enjoy!

Here's the work:


  1. Jumping jacks
  2. Squats
  3. Walkout Push ups
  4. Jump Squats
  5. Single leg bridges (right side)
  6. Single leg bridges (left side)
  7. Mountain climbers
  8. Back extensions
  9. Plank
  10. Crunches

DONE!

Stretch after completing 4 rounds.






Friday, June 5, 2020

Easy One Sheet Spicy Peanut Chicken with Broccoli


This recipe is new, tasty, fun, clean, easy and quick! What more can a person ask for?!

I’ve never broiled chicken but it turned out great and it cooked  soooo fast! The trick is to have the chicken all one thickness so I pounded it flat with a meat mallet and it was super fun...judge me if you want but it was cathartic.

Anyway...you can make this spicier or less spicy depending on how much Sriracha you use. The amount in this dish is on the milder side.




E. H. Fitness One Sheet Spicy Peanut Chicken with Broccoli

What you need: 

  • 1 pound boneless, skinless chicken breast pounded to 1/2 inch thick
  • 1 large head broccoli chopped into large florets
  • 1/4 cup coconut aminos
  • 1/4 cup natural (no sugar added) creamy peanut butter
  • 1/4 cup warm water
  • 1 1/2 TBSP rice vinegar
  • 1 TBSP honey
  • 1 TBSP Sriracha
  • 1 TBSP sesame oil
  • 1 TBSP arrowroot powder or corn starch to thicken sauce
  • crushed peanuts to top (optional)
What you do:

  1. Pre-heat oven by turning on broiler and place rack about 6 inches from the heat source
  2. Line a sheet pan with foil (easy clean up) or spray with oil
  3. Whisk together coconut aminos, peanut butter, warm water, vinegar, honey, Sriracha, sesame oil and arrowroot powder together until smooth
  4. Dip chicken in the sauce and place around the sheet pan
  5. Toss the broccoli in the sauce and place in between the chicken pieces
  6. Drizzle the remaining sauce on the arranged chicken and broccoli
  7. Broil for 10-12 minutes (flipping the chicken once half way) until the chicken is cooked all the way through (check often to make sure it's not burning)
  8. Serve over rice or cauliflower rice (my fav) and drizzle with sauce from pan.
Enjoy!!



Wednesday, June 3, 2020

Foods that Give Your Immune System A Boost

During the last few months, our health and the health of others around us has been at the forefront of our minds. Exercise, adequate sleep and washing our hands are all great ways to boost our immune system. But did you know, that what we put in our bodies can give our immune system even more of a fighting chance? That's right, "we are what we eat" isn't completely true but maybe "we are as healthy as what we eat" has a bit more weight to it. 

Check out these foods that give our immune function a BIG ol' boost:

1. Sweet potatoes, carrots and leafy greens are loaded with beta-carotene which is a crazy-strong antioxidant that reduces inflammation in our bodies and increases disease-crushing cells! 

2. Bell peppers, citrus fruits and broccoli contain a healthy does of Vitamins C. Foods rich in Vitamin  E include nuts and seeds. Both of these vitamins help destroy free radicals (those nasty unstable atoms in our bodies that damage cells and can cause disease and aging).

3. Beans and lentils contain a good amount of Zinc, a mineral that helps boost white blood cells in the body which defend us against unwanted invaders like harmful bacteria.

So next time you reach for a snack or think about what to do for dinner, consider adding one (or many) of these foods to your plate!

Body Weight Tabata Strength in Less than 30 Minutes

How to do it:


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.


What to do:


Squats

Push ups

Lunges

Dips

Single let bridges

Bicycle crunches


Stretch! 

Tuesday, May 26, 2020

Shape up for the Summer! Newest Challenge Starts Monday!

Anyone else feel like they have eaten and drank their way through the last 2 months HARD? 

Does that mean that you might be ready for a wellness challenge that is simple, supported and without any supplements? Perhaps a wellness challenge that is aimed at giving you more energy with whole foods, exercise and other healthy tips and tricks? 

My hand is up HIGH! I'm ready to feel better, get some good food into my body and ditch the stuff that doesn't make me feel my best (at least for a little bit). 

Want to join me? 

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, June 1 and ends June 21 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)
  • 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 (erin@ehfitness.com)

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

Sunday, May 24, 2020

THREE Ingredient “Ice Cream”


So I love ice cream just like the next person but for every day, it doesn't fit into my goals. BUT that doesn't mean I have to deprive myself of a silky smooth, frozen treat. I'm loving blended banana frozen banana and a bunch of cacao powder. Sometimes I even add a bit of peanut butter. I'm telling you...it's super yummy and I don't even love bananas!

What you need:

ripe bananas chunked and frozen for an hour or two
  • Unsweetened almond milk
  • your favorite mix-ins: peanut butter, cocoa powder, fruit, whatever!!
What you do:
  1. Add bananas and mix-ins to a blender and blend the junk out of it. If the bananas wont blend, add a little bit of almond milk to get it going
  2. Throw in your mix-ins
  3. EAT!

Friday, May 22, 2020

Grab a Case and Get Stronger

Just like toilet paper and anti-bacterial wipes, dumbbells are nowhere to be found. If you are tired of doing the same ol' body weight exercises over and over again while working out at home, I've got a way to add some weight to your workout: Grab a case of water (or beer or whatever) and let's get sweaty!

E. H. Fitness Case of Water Workout

Here's the deal: do each exercise for 30 seconds before moving on to the next, repeat 3 times and stretch!

  1. Weighted Lunges
  2. Squat Press
  3. Sumo Curl
  4. Jacks
  5. Tricep Extensions
  6. Chest Press
  7. Up and Over Push Ups
  8. Skaters
  9. Deadlift
  10. Bent Row
  11. Weighted Sit Ups
  12. Jump Rope
Want the workout in fitness video? I'll send you the recorded Zoom link...just e-mail me @ erin@ehfitness.com. 

A Better Backyard BBQ

Happy Memorial Day and thank you to all those who have served and are serving our country! This weekend is the kickoff of summer and that means BBQs! Even if we aren't gathering or going out like usual, cooking out is definitely on our list of to-dos! Grilling and all the yummy sides that go along with it can be chalk full of fresh and healthy food or on the flip side, can leave us full of unhealthy fats, processed foods and food-hungover the next day. I prefer to feel my best and if you do as well, follow these simple BBQ tips for the healthiest you!

1.Choose the right meat. If you have a choice, choose grilled chicken, lean turkey burger or very lean hamburger (93% lean). You will get a great protein pump without the all the calories and fat (especially saturated fat) of the fatty burgers and brats.
2.Don’t fill up on bread. Stay away from rolls and buns. Generally, these are made with refined, white flour anyway, so they can pack in the calories without providing an ounce of nutrition…just say no.
3.Fill up on grilled or fresh veggies. They are low calorie, fiber-filled and nutrient packed. They are what I bring to most BBQs so that I know there will be some there...hehe.
4.Satisfy your sweet tooth (with fruit salad). Again, it’s nutrient packed and much lower in calories than the typical baked goods.
5.Only eat what you really really want to eat. If you LOVE baked beans, have a little bit…not bucketfull…but get a nice little taste (like ¼ cup) and be satisfied. If it’s brats that you drool over, have a half of one for your “meat” and call it a day.
6. Bring something to the party that you can nosh on without guilt: think veggie tray or fresh fruit!
7. Watch what you are sipping…alcohol typically = more food consumption. So choose light beers, wine or hard liquor with calorie free mixers. And do the every-other-drink rule: water, alcohol, water, alcohol, etc
8. Schedule a sweat session the morning after. That's right, make an workout appointment with your personal trainer (need one?) or friends who won't let you slack off!

Enjoy!!

Wednesday, May 13, 2020

5 Ways to Boost Energy....Natrually!



We are deep into a pandemic that has rocked most of our worlds. With no gym access, working from home, schooling from home, anxiety at an all time high and maybe eating things we normally would avoid in the name of stress-eating, our energy levels can take a dip. So what is a person to do to get a bounce back in their step? There’s a lot you can do…check out these natural energy boosters without the caffeine, sugary energy drinks/snacks or naps!
  1. Exercise for energy. Contrary to popular belief, exercise doesn’t make you tired, it actually builds energy within your body at the cellular level. So get off the couch or skip the nap and take a walk, run, swim, lift weights, play Dance Dance Revolution, whatever it takes to move your body. Just 10 minutes, can give you the boost that you need. So while waiting for dinner to cook, burst into some jumping jacks, take a speedy walk around your house or block, or check out E.H. Fitness' no-contact or virtual personal training options. Just get moving…even if you don’t feel like it (especially if you don’t feel like it!2.
  2. Eat for energy. You might get a quick energy boost from that handful of M&Ms or a chocolate chip cookie, but you will crash and burn just as quick. So fuel your body to keep you energized all day long. Eat healthy carbs such as hummus and veggies, an apple with almond butter or even a bowl of oatmeal with berries. Having some protein with every meal or snack is a big help too: think almonds, tuna, chicken, turkey, walnuts, natural peanut butter and tofu. Your body is an engine of sorts; you power it by providing high grade gasoline when you eat well.
  3. Drink for energy. Ditch the “energy drinks,” caffeinated beverages and cocktails and drink water…a lot of water. And by a lot, I mean drink half your body weight in oz of water. For example. If you weigh 150 lbs, you would aim to drink at least 75 oz of water per day. One of the major symptoms of dehydration is fatigue, so when you are feeling tired or sleepy, especially in the middle of the day, chug a glass of water.
  4. Breathe for energy. Literally, take a breather. Just sit and take 5-10 deep breaths. Stress can cause us to fatigue mentally and emotionally which can manifest as physical exhaustion…so take a seat, inhale deeply, hold for a few seconds, and then exhale slowly and completely. 
  5. Sleep for energy. Studies show that getting less than 6 hours of sleep leaves us WAY less than 100% not only mentally and physically but energy-wise as well. So get at least 7 hours of sleep and really shoot for 8 for optimal energy. Also, going to bed and waking up at the same time every night and day will help with energy dips. Sweet Dreams!



Still at Home? No Problem...I Can Help You Stay Fit!



Though gyms and studios have begun opening up around us, some of us are still more comfortable staying home and I would love to help you keep fit while distancing! 

1. Personal Training. Yep...you can still get one-on-one time and attention with a personal trainer. I have been working with clients via video session and it's going great. The other option is no-contact, outdoor training....also a great option for the natural and social distancing lovers! If either of those options peak your interest, shoot me an e-mail at erin@ehfitness.com or a text at 913-909-2043 to see how I can help you reach your wellness goals!

2. Stay Connected and Fit 21-Day Challenge. There is a new one coming...complete with live workouts, 21 days of dinner ideas and lots more. Let me know you are interested by e-mailing me at erin@ehfitness.com. 

3. LIVE Zoom Stretch and/or Fitness Classes for Your Business. So you've sent your employees home and are trying to find ways to keep up moral as well as adding a bit of a bonus to your company's work days. Bring your employees a stretch break to ease aching backs and shoulders from all those Zoom meetings. Or maybe have a group sweat session to get over the afternoon slump. It's a great way for everyone to check in with one another and also let your people know that you are thinking about them and their health! Contact me for more info (erin@ehfitness.com).

Announcement: In Person Personal Training is Back!

I am so excited to announce in-person personal training is back! I know that it won't look exactly like it was before, but I can't to be with people...you know? If you're ready to work towards your goals with training and wellness coaching, I'm your trainer.

This kind of personal training is super personalized as we are in the "in-between" completely staying away from people and going back to the way it was before Covid-19. For instance, you choose your comfort level when it comes to

-gloves or no gloves
-mask or no mask
-at a park, in your home or at a gym (starting sometime in June)

I will still be staying 6 ft away from clients for the time being and we will not be sharing equipment for safety sake.

If you're interested, check out the 30-minute session packages here. Questions? E-mail (erin@ehfitness.com) or call/text (913-909-2043).