Detox from 2020 in 21 Days and Feel Your Best in 2021!

2020 was quite a year and if you're feeling ready to move on (or race to) 2021, you're not alone. If you're feeling like stuffed to the brim with cookies/cake/brownies/all-the-baked-goods, cheese, fun holiday drinks, not just from the season but from the last 9 months or so, and are ready to feel better, stronger, healthier, less puffy, etc, I can help! AND, I'm right there with you... I know I am feeling too full and sluggish and ready for a health reset! 

A brand spankin' new year is perfect for a reset and a resolution to take your body and it's needs seriously. BUT, did you know that over 90% of New Year's Resolutions fail? Don't worry...it's not a resolution death sentence. There are a lot of reasons why we don't stick to our goals, but three of the biggest is that they aren't measurable, they aren't supported and they aren't reasonable. 

There is hope!

If you're ready to increase your health and decrease your body fat with exercise, good sleep, hydration and nutrient dense food, then join me and a small group of others with the same goals and game plan to get right back on track...with a measurable, supported and reasonable program!

You can do anything for 21 days...promise. It may not be easy, but it will be worth it and I'll be right there with you the entire way.

The 2020 Detox (you know...like a sugar detox...but for last year :) ) starts Monday, January 4 and ends Sunday, January 24.

This NEW Challenge is all about getting more energy, kicking sugar cravings to the curb, sleeping better, getting stronger and shedding a bit of fat and puffiness in the process. 

Here's what you can expect when you sign up:

• Membership to a private Facebook group with daily encouragement, workouts and tips
• Suggested food guide and recipes
• Grocery lists for each phase of the challenge
• Daily workout schedule PLUS one LIVE virtual workout per week.
• A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a group of people doing the same work.
• Access to an ACE certified personal trainer and wellness coach with over 10 years of experience
• NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.
• All for $29 payable via PayPal* or Venmo (erin-heide)

Are you in? Ready to choose to feel better and ditch some unhealthy habits? Ya know...when you feel better you look better...so what's there to lose?

Click here to e-mail me that you are IN and ready to take control of your health (and the leftover Holiday treats:) .

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

Make a Goal for 2021...and Crush It!

‘Tis the season to make a goal for 2021. Last year, I feel like it's safe to say that a lot of New Year's Resolutions didn't come to fruition because of circumstances beyond our control...and that's okay. This is a brand new year, and if you're like me, perhaps you feel like a brand new person and I'm ready to make 2021 the best year ever. Let's dust of our "real clothes," start showering regularly and get off the couch...because there is hope that this year will be so much better than the last. Who's with me?! 

New Year’s Resolutions get a bad rap because the fail rate is so hi...I mean, they aren’t hard to make, they’re hard to keep. In fact, the NYR fail rate is around 90%...wowzer! So if you’re planning on making a fitness, financial or career or personal goal/resolution, make sure to make a plan! The first step is to make a resolution that has a chance! Follow these 4 simple steps when making your New Year's Resolution (NYR) and get ready to reach your goal! 

1. Set a goal. According to Psychology Today, if you make a goal, you are 10 times more likely to succeed the desired outcome. So write your resolution down in specific terms. (ex: I will lose 15 pounds by June 1^st. I will quit smoking using the patch by March 15^th, I will put $100 into a savings account every month beginning today.) 
2. Be reasonable. Just as important as setting your goal is making sure that your goal possible and something that you want to do. If eating more fruits and veggies does not appeal to you on any level do not make your resolution to eat more fruits and veggies just because you know it’s good for you. If you want to lose weight, remember that you can only safely lose 1-2 pounds per week, so don’t make your goal to lose 100 pounds by February 2021. If you make $1,000 per month, don’t make your resolution to save $500 per month. Setting goals like this will just ensure another failed NYR. Find something you can be passionate about and go for it. 
3. Have a game plan. Sure you have your ultimate end-game goal, but knowing how you’re going to get there is super important. This might mean hiring a personal trainer, joining a gym, signing up for a weight loss program, buying nicotine patches or doing research about how to make your goal on the Internet or at the library. Whatever you do, make sure that you have the tools to achieve your goal.
4. Start NOW. Yes…that’s right…do not wait until January 1^st…start today. Whether it’s saving a specific amount of money every week or eating a certain number of fruits and veggies a day, start it now. Maybe not even full force, but use this week to ease into your goal.

Best of luck and a happy rest of 2021!

30 minute workout...grab weights and get moving!

 Do you have 33 minutes to move your body today? Grab a pair of dumbbells and get to it!

 Here’s the Deal:

Do each exercise for 30 seconds before moving on to the next. “Rest” for 15 seconds in between exercises. Run through the list 4 times. Alternate sides each run through with the lunges and lawn mower pulls. (“Rest” means do 5 jump squats and then rest…we will have completed 160 jump squats at the end! Oh! Don’t forget to do the jump squats between sets as well…or you’ll be 20 behind 😊).

Here’s the Work: 

·         Weight behind the head deadlifts

·         Skaters

·         Lunges with bicep curls

·         Back extensions

·         Lawn mower pulls

·         Mountain climbers

·         Chest flyes to skull crushers

·         Burpees with a push up

AB FINISHER: After you’ve finished, do a bit more for the core to the song “Love the Way You Lie (Eminem and Rihanna…bicycle crunches to the beat when Rihanna sings, sit ups to the beat when Eminem raps.)

STRETCH!

Full Body Workout with Ab Finisher

 Do you have 33 minutes to move your body today? Grab a mat and some water and get to it! If you can read my coffee cup, it says “No one cares. Work harder”. I totally care, but feel free to push yourself 😘💪!

  Here’s the Deal:

Do each exercise for 30 seconds before moving on to the next. “Rest” for 15 seconds in between exercises. Run through the list 4 times. Alternate sides each run through with the lunges and lawn mower pulls. (“Rest” means do 5 jump squats and then rest…we will have completed 160 jump squats at the end! Oh! Don’t forget to do the jump squats between sets as well…or you’ll be 20 behind 😊).

Here’s the Work:

   Lateral lunges 

·        Skaters 

·         Front lunges 

·         Back extensions

·         Single leg bridges  

·         Mountain climbers

·         Tricep dips

·         Burpees with a push up

AB FINISHER: After you’ve finished, do a bit more for the core to the song “Love the Way You Lie (Eminem and Rihanna…bicycle crunches to the beat when Rihanna sings, sit ups to the beat when Eminem raps.)

STRETCH!

Quick as a Whistle Timed Ladder Workout

Have just under 30 minutes to get a heart-pumping, body-weight only workout in today? I've got you covered!

Timed Ladder Workout

Here's the deal:

Complete the list of movements for 15 seconds each, then 30 seconds each, then 45 seconds each, then 30 seconds each, then 15 seconds each and then stretch! Take as many breaks as you need, but if it feels okay, just go right into the next exercise for more intensity!

Here's the Work: 

1. Lateral lunges

2. Jumping Jacks

3. Bear Crawls

4. Burpees (with a push up)

5. Bridge Walks

6. Mountain Climbers

7. Bicycle Crunches

8. Sit Throughs

9. Dips

10. Jump Squats

Enjoy!