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!

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!

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!!

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 :)