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).

Pop Up Park Workout MONDAY!


You read it right! I'm hosting a pop-up workout on Monday at 7:30 a.m. at a park in Prairie Village! What does that even mean?! Well, let me tell you!

All you need to know about the pop-up park workout:

  • 30 minutes of heart pounding, calorie scorching, stress relieving movement WITH people...all for just $10
  • Social distancing at 8 ft (yep...2 extra feet just to be safe) will be marked for your mat
  • Speaking of mats, bring a mat or towel for work on the ground and water
  • The workout will be limited to 9 people...that's a total of 10 because will be there too!
  • The first 9 people to e-mail me that they are going to come will get a link to my Venmo and once paid* I will send the location (it will be a park in Prairie Village).
  • Here's the e-mail...and...GO! erin@ehfitness.com
Does Monday at 7:30 a.m. not work for your schedule? Let me know what does work and maybe the next one will be at your perfect time!!

That's it! I can't wait!!!

*sorry...no refunds :)

Thursday, April 30, 2020

Running, Walking and Biking on the Street: How to Stay Safe While Getting Fit

Now more than ever, people are taking to the streets to run, walk and bike. Of course they are! My family has never been more active outside in our lives...in fact we all bought new bikes in the last month. It's one of the only things we can do right now with the stay-at-home order in place, and we are so thankful for that ability!

 In fact, I feel like the ability to get outside and move our bodies right now as a community is a life-saver...in more ways than one. A life-saver, UNLESS, we don't follow some simple safety precautions, and then it becomes risky. So ride, walk and run your heart's content with these things in mind.  

When you’re biking:



  1. Ride with traffic, not against it. This makes you more visible to motorists on the street and especially in intersections.
  2. Follow traffic laws. Just because you’re not in a car, doesn’t mean that you don’t need to follow traffic signals such as stop lights, signs, etc. Not doing so can put you at risk for an accident.
  3. Wear a helmet. A helmet is a MUST when bicycling. And not just for children…for adults as well. In 2018, 857 people died in bicycle crashes in in the U.S., about 2/3 of those deaths are cause by head injury. Wearing a helmet reduces your risk of head injury by 85%. With those statistics, there is no reason not to take 10 seconds to strap on a helmet to your head or to your kids’ heads.

When you're walking/jogging/running

  1. If you can’t walk on a sidewalk, you should always face traffic when exercising on foot in a street. Though it might seem counter-intuitive, you do this for several reasons. First, you can see motorists on your side of the street to avoid being hit by a absent minded driver. It’s also a good idea because motorists expect you to be on that side so you are more predictable.
  2. If it is dark, either in the morning or in the evening, you should wear light colored clothing or even reflective clothing so that you are more easily spotted by traffic. Remember, only ninjas need to dress in all black at night!
  3. Pay attention. You should also be following traffic signals such as stop lights and always, just like when you were a kid, look both ways before crossing the street.

For everyone: 

  1. Check the weather before you leave the house and dress appropriately. Layers are always a good idea when the weather is chilly so that you can take clothes off when you start to warm up.
  2. Carry a cell phone and I.D. on you in case of injury or an emergency.
  3. Be alert, not only of traffic but also of other people so as not to collide with others and also to protect yourself from assault.
  4. If you are driving, pay extra attention to your surroundings and give the pedestrian and cyclist the courtesy that you would want extended to you!


Friday, April 17, 2020

Be Still and BURN! A New Workout



As we are socially distancing, it's hard not to fall into the same body weight workout routine day in and day out. Or perhaps it's just plain hard to get off the couch to fall back into the kitchen...I've been both places :) Either way, here's a "fun" new workout that is a challenging way to  NOT move your body AND sill see strength gain, calorie burn and less pressure on the joints.

Interested?

Well, let's get started!

Isometric exercise. So when you do a plank or a wall sit, you aren't moving, you are staying still, but you are still working hard, right? Well those are two great examples of an isometric exercise. Isometric comes from the two words "same" and "length" which is exactly what the muscle is doing when you are performing an isometric exercise. Exercises like this are used to prevent and treat injuries as they are low impact and require little to no equipment.

I did this 45 minute gem of a workout this morning and I'll tell you what...it was freakin' hard...AND....I loved it. You stay sill a lot and then do cardio bursts in between. It felt good to challenge myself in a different way. I hope you can appreciate it as well!

E. H. Fitness Isometric Timed Ladder Workout

Here's the deal: do each exercise for the allotted amount of time, then go through again for the next amount of time until you've gone "up the ladder" and then back down again. 

15 seconds, 30 seconds, 45 seconds 1 minute, 45 seconds, 30 seconds, 15 seconds

Right Lunge (go down and hold at a 90 degree angle)
Left Lunge
Cardio: 4 Jumping Jacks, 4 Jump Squats, 1 Burpee (repeat until time is up)
Hovering Plank/Push Up (alternate between a 15 second plank, 15 second hovering push up for time allotment)
Cardio: 4 Jumping Jacks, 4 Jump Squats, 1 Burpee (repeat until time is up)
Right Single Leg Bridge (go up and hold!)
Left Single Leg Bridge
Cardio: 4 Jumping Jacks, 4 Jump Squats, 1 Burpee (repeat until time is up)
Static Leg Low Hover (lay on your back with your hands under your glutes, lower your legs and hold them while keeping the lower back on the floor)

Make sure to stretch!






Monday, April 13, 2020

Stuffed Chicken Breast: 4 Ingredients!

Sometimes you need an easy, go-to meal that doesn't have a zillion ingredients. And maybe you need a super tasty, simple recipe that can be served to important guests or to your family...or even just you! Here's one that I have 
tweaked to be super healthy and delicious. 

E. H. Fitness Stuffed Chicken Breasts

What you need:
  • 4 boneless, skinless breasts (or 8 thighs)
  • 1 sprig of fresh rosemary, chopped finely
  • 4 tbsp goat cheese or feta crumbles or dairy free cheese
  • 4 tbsp finely chopped Canadian bacon
What you do:
  1. Pre-heat oven to 350 degrees
  2. Heat cooking spray or oil in skillet on medium high heat
  3. Combine rosemary, cheese and Canadian bacon in a little bowl
  4. Use a knife to cut a "pocket"  in the breast or thigh
  5. Stuff the mixture into the pocket
  6. Seal the pocket closed with toothpicks
  7. Salt and pepper chicken to taste
  8. Sear the chicken in the skillet on each side for 1-2 minutes or until brown
  9. Place the chicken on a sprayed or lined baking sheet
  10. Bake chicken for 20 minutes or until cooked through 
Serve with lots of veggies and enjoy!

Pizza night


  

  
One of my favorite foods is pizza. I know I'm not alone in this. I also don't eat food with gluten and I don't eat dairy...sooooo....pizza is basically off the menu for me unless I go to VERY specific restaurants or make it myself. This week, we did make-your-own pizza night at my house and I wanted to share my two favorite pizza crusts.
I found a cauliflower crust at Trader Joe's (freezer section), got a ton of veggies from the salad bar...because I'm lazy...and sprinkled some dairy free cheese. Oh..and I treated myself to a some pepperoni. Let me tell you...it was DELICIOUS. I got tons of veggies in (they are hidden under the cheese and pepperoni...haha) and was able to enjoy pizza with my family. It even reheated really well a couple days later. Definitely worth a try. The cauliflower crust could also be used as any kind of bread or cracker replacement for dipping or topping...can't wait to use it again!                               



UPDATE: So, if you are totally grain free, this Mikey's pizza crust (I get mine at Sprouts), is pretty tasty as well AND if you are reading this during the Covid-19 stay-at-home order where salad bars are closed, I will be using just extra chopped up veggies from my fridge! 

Honey Chicken Thighs

I'm a chicken breast eater...which is great...but I realized a little while ago that there are several parts to a chicken that are much more flavorful than the breast like the thighs. So yesterday I picked up some skinless, boneless chicken thighs and got this incredibly tasty and easy recipe from a friend and it was delicious...and, of course, I modified it to be a bit cleaner and dare I say, better? 

I paired the chicken with mixed stir-fry veggies and cauliflower rice. It was sooo good, filling and easy. Oh! And my whole family liked it!



E. H. Fitness Honey Chicken Thighs

What you need: 

  • 2 lbs boneless, skinless chicken thighs
  • 3 TBSP Coconut Oil (or oil of your choice)
  • 3 TBSP Coconut Aminos
  • 4 TBSP Honey
  • 1 TBSP minced garlic
  • 1/2 tsp sesame oil
  • 1/2 tsp minced ginger
  • Dash of black pepper

What you do;


  1. Pre-heat oven to 425
  2. Line an 8x8 pan with foil OR use a silicone baking dish. The honey-soy sauce is super sticky and takes forever to scrub off....so therefore, line the pan!!
  3. Mix all the ingredients (except chicken) together
  4. Place chicken thighs in a single row in your baking pan
  5. Pour sauce over the chicken
  6. Flip the chicken to get the sauce on the other side
  7. Bake for 40 minutes 
  8. Serve with rice or cauliflower rice and mixed veggies!
Enjoy!


Thursday, April 9, 2020

Get Fit and Stay Connected 21-Day Challenge!




Missing the gym? Missing community? Missing NOT having to make dinner every night? Missing...well...everything right now? I'm totally there too. Therefore, I'm introducing an all NEW E. H. Fitness 21-Day Wellness Challenge...and you don't have to wait long, it starts THIS Monday, April 13!
We've all been home a while now with everything cancelled around us. Perhaps, like me, you've been stress eating, working and schooling all day long and in need of a bit of a stress relief,  food make-overs as well as some butt-kicking workouts. I've got you covered!
This 21 Day Wellness Challenge will include:  
  • Membership to a private Facebook group
  • 21 Days of "What to Eat for Dinner" complete with recipes and grocery lists for the week.
  • Three LIVE workouts every week via Zoom and Facebook Live (don't worry, some will be posted so you don't miss out)
  • Lunch-time check-ins post-workout once a week via Zoom 
  • 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
  • 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 (erin@ehfitness.com) or Venmo (erin-heide)

Are you in? Ready to choose to feel better and ditch some unhealthy habits during our time away from work and activities? Ya know...when you feel better you look better...so 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! :)

Wednesday, April 8, 2020

I'm Here to Help You Virtually Crush Your Wellness Goals!



We've been staying at home for a while now and that means it's time to get up off the couch and creative with how we keep ourselves fit and healthy. 

I'm so excited to announce the FOUR new ways I can help!

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. Online Yoga. Voted best photographer in KC by the Pitch (2019), Leah Emerick is hosting live virtual yoga classes with yours truly. So relieve some tension and support local small businesses by clicking here for all the details!

3. 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. More info to come in the next couple days!

4. 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).