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!

Kick Your Own A$$ Workout

It’s the day after Thanksgiving and it’s the perfect time to get back on track. This workout will make you sweat (I did even in 32 degree weather), de-stress and feel amazing! It’s super challenging so take it easy if you feel like it’s too much. 

Here’s the deal:

Do each exercise for 30 seconds and the take a 15 second “break” before moving on to the next. “Break” is in quotation marks because before you rest, compete a quick 3 burpees or 5 jump squats. Repeat each tri-set three times, rest for 45 seconds and go to the next! 

Here’s the work: 

Squat curl press

Other side

Skaters

Lawn pulls 

Other side

Kettle bell swings

Lunge with overhead hold

Other side

Jacks

Single leg deadlift

Other side

Mountain climbers 

Overhead press

Other side

Overhead Tricep extension

Sit ups

Russian twists

Line jumps 

Stretch! 

If you did the extras, you will have completed 162 burpees or 270 jump squats! 

Boom! 

Let's Me Help You Reach Your Fitness 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...In Person. I wear a mask, we stay distanced and it's great! There are three options here:   

        * Outdoors; a great option for the natural and social distancing lovers!

        * Gym; you can join me at a space, with no extra charge, and get the gym                        experience...safely!

        * At Home; I can come to you if you live close...let's chat!

        If any 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. Personal Training...Online. Yep...you can still get one-on-one time and attention with a personal trainer without being together! I have been working with clients via video session and it's going great. 

3. Online 21-Day Wellness Challenges. There is a new one coming...complete with live online 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! There is one starting Monday, November 1!

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).

2020 Holiday Hustle to Health: 21-Day Challenge

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

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

• Brand NEW simple and clean recipes
• Safe and effective workouts 
• A way to connect with others and hold each other accountable

AND all of that can help us 

• Shed some quarantine weight
• Become less stressed during the holidays
• Boost our energy
• Be happier...what? Yep...that's what I said. A new element of thankfulness will be part of this challenge in these...well...challenging times. 

So what's the deal? 

• Membership to a private Facebook group
• 21 Days of "What to Eat for Dinner" complete with lots of brand NEW recipes and grocery lists for the week
• LIVE workout every week via Facebook Live (don't worry they will be posted so you don't miss out)
• Weekly workout schedule (workouts included)
• A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a community of people doing the same work.
• Daily engagement to help us stay positive and sane
• Accountability for your 21-day goal
• Access to an ACE certified personal trainer and wellness coach with over 10 years of experience
• NO supplements or gimmicks...just food...the kind you cook at home, pick up or have delivered.
• All for $29 payable via PayPal (erin@ehfitness.com) or Venmo (erin-heide)

We start Monday, November 30... are you in? Ready to choose to feel better and ditch some unhealthy habits and create new ones? Ya know...when you feel better you look 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! :)

Happy Healthy Thanksgiving

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

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

Thanksgiving is still a day where it's perfectly acceptable to day drink while eating a crazy big meal at like 2 o'clock in the afternoon, take a nap (we call it "watching football" in my house) and then have 4 different kinds of pie for desert at 5....and then around 7....do it all again...probably while watching the first of many Christmas movies of the season.

So, in review, Thanksgiving is amazing...and still can be... but I dread the bloat and sleepiness afterwards...anyone else? The average Thanksgiving dinner clocks in at 3.000 calories…gasp...shocking that we feel a bit sickly afterwards!! 

So in order to make my Thanksgiving eating a bit more balanced and the day more meaningful, I am following these simple tips and swap outs and be thankful for a fun filled, guilt-free day of celebration!

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

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

3. Fill up on the good stuff.

• Start with soup…yep…hot liquids make you feel fuller, so scoop up a healthy bowl full of goodness like this festive butternut squash soup.
• White meat turkey (15% less calories than it’s dark counterpart)
• Raw, steamed, grilled or roasted veggies like these tasty Brussels sprouts
• “Lighter” mashed potatoes (make yours with unsweetened, unflavored almond milk and 1 TBSP ghee...it's richer tasting than butter so you need less!)
• Gravy…that’s right, I said gravy. It’s only about 80 calories per 2 tbsp and is more than half the calories of the sugary cranberries.
• Bring a protein and fiber packed dish like quinoa. I make a yummy one with sweet potatoes and black beans; you have to try it!
• Pumpkin Pie (180 calories vs. 250 in apple and up to 700 in pecan!!)

3. Skip the not-as-great stuff.

• Bread…you can eat bread any day…don’t waste your Thanksgiving calories on bread
• Butter…there is butter in nearly everything on Thanksgiving so give your mashed potatoes the benefit of the doubt (that they taste great) and leave the butter on the table
• Pass on the green bean casserole…yes, this tasty dish contains veggies, BUT it’s not enough to count this dish as a side vegetable what with all the fried onions and cream. Grab the steamed for fresh veggies instead

4. Ditch the drinks…just kidding. But remember that alcohol lowers your inhibition with what you put in your mouth (as well as what comes out of it) so just be careful.

5. Stay awake. While napping during the game might seem like a good idea, a better idea for increased energy is to go on a brisk, post-feast walk. Not only will you get your blood circulating, heart rate up and thus an avalanche of energy, but you’ll also be burning off some of the pie you just ate!

6. Relax…it’s a holiday. Although you don’t need to overindulge so much you make yourself sick, it’s still a holiday with some special food that is a one-day-deal...or a few days if you're into leftovers. So, take everything that’s special to you and skip the stuff that’s not.

Happy Thanksgiving!

Stuffed Peppers: a complete meal in a edible bowl

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

E.H. Fitness Stuffed Peppers

What you need: 

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

What you do:

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

Pork Tenderloin over Apples and Butternut Squash

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

What you need: 

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

What you do:

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

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

Acorns are not just for squirrels

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

What you need:

(hardly anything)

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

What you do:

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

You're welcome.

Easiest Shrimp Stir-fry with Fried “Rice”

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

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

What you need: 

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

What you do: 

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

100 Burpees Plus a Full Body Workout

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

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

The plan:

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

The Work:

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

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

Make sure to stretch and drink plenty of water! 

Pizza Every Day...in a Boat? Yes!

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

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

If you've never worked with a spaghetti squash before, they can be a bit tough to cut in half. So I stab mine like 12 times and put it in the microwave for 4 minutes to soften it up first before cutting. Then I put the halves face down in a pan with a bit of water for another 10 minutes in the microwave. Done! OR if you've thought ahead, you can do it in the crockpot (easiest ever...no stabbing needed!)

Spaghetti Squash Pizza Boats

What you need:

• A Medium Spaghetti Squash (one squash will serve two people or make two pizzas)
• Pizza Sauce 
• All the toppings (my go tos are mushrooms, black olives, onions, peppers and pepperoni with a sprinkle of non-dairy cheese on top)

What you do: 

1. Shred your cooked spaghetti squash into "noodles" in the "boat"
2. Mix pizza sauce into the noddles
3. Load that boat with a boatload of toppings
4. Bake in oven at 375 for 20 minutes or so.
5. EAT! (also super great to put in the fridge for a few days!)

My mouth is watering...going to go make one right this second!

Chocolate Chip Pumpkin Muffins

I know that it's pumpkin mania right now, but these are a must try. They are clean, gluten-free, dairy free and I fed them to a group of people who only eat flour and milk...aka my family (exaggerating....slightly) and they didn't even know! Plus, you can make these in 30 minutes flat. POW.

E.H. FITNESS PERFECT PUMPKIN MUFFINS 

Yields 18 regular muffins, 36 mini muffins

(10 min prep, 20 min bake time)

What you need:

• Muffin liners (I'm obsessed with parchment paper cups)
• 2 cups old fashion oats made into flour (don’t freak out…just put them in your blender/food processor/magic bullet/etc. for like 10 seconds. Congrats, you just made your own oat flour)
• 1 teaspoon salt
• 1 teaspoon pumpkin pie spice
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 3/4 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1 cup pumpkin puree
• 1/2 cup pure maple syrup
• 1/4 cup melted coconut oil
• 1/4 cup unsweetened, original flavor almond milk
• 2 eggs
• Dash of vanilla 

What you do: 

1. Pre-heat the oven to 350 degrees. 
2. Combine all dry ingredients (oat flour that you made, salt, pumpkin pie spice, baking powder, baking soda, cinnamon, nutmeg, old fashion oats)
3. Mix in all wet ingredients. Tough, right? 
4. Fill your muffin tins ½ full (like ¼ cup for regular sized muffins and about 2 TBSP for mini muffins). 
5. Sprinkle with chocolate chips (optional)
6.  Bake normal sized muffins for 20 minutes and mini-muffins for 10-12 minutes. They are done when a toothpick comes out goop-free. 
7. Cool before diving in.

ENJOY!

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!

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! 

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! 

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!