Fit Fast: 21-Day Wellness Challenge

Have you been interested in learning more about Intermittent Fasting...or wanting to get back into the practice after doing something else for a while? 

I've got you! 

Monday, April 18 is the start of the next E. H. Fitness 21-Day Wellness Challenge, Fit Fast, and it is dedicated to all the following good stuff: 

• Get sugar cravings under control

• Sleep better

• Build strength without having to step into a gym (or into a gym, if you prefer)

• Eat real food to fuel your body

• Decrease body fat

• Reduce inflammation

We will be easing into fasting and learning about what it can actually do for us and how it can work for you! 

My favorite part of Intermittent Fasting (IF) is the amount of physical and mental time and energy I save...I mean think of how much time (and brain power) you'll free up while not eating (or thinking about what to eat) in the mornings!

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  Workout and 21-days of dinner suggestions (so you don't have to decide what to put on plates every evening...more time and energy saved!)

Join me for E.H. Fitness' next 21-day challenge...and go into summer 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 all the things

• Suggested food guide and recipes, complete with 21 days of dinners planned out for you 

• Sample Grocery lists

• Workouts for strength and endurance 

• Exercise schedule including bonus workouts

• Daily check-ins for accountability and to encourage others in the group

• 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 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 Venmo invoice/request is paid (@erin-heide), you will be added to the private Facebook group! :)

Choosing a Personal Trainer that Fits YOU

If you’re in the market for a personal trainer, not just anyone will do. I’m definitely your best bet…hehe…just kidding. You want to make sure that your trainer is exactly what you need…you are paying good money for them and their expertise. Here are some questions to ask yourself or ask your potential trainer before beginning a fitness program with him or her.

1. Is the trainer nationally certified? There are a zillion personal trainer certifications out there, but only a handful of them are nationally recognized. The National Commission for Certifying Agencies (NCCA) is an organization ensures the public’s health, welfare and safety. The  NCCA accredited personal training certification programs for 2021 are listed below:

            American Council on Exercise (ACE)
            American College of Sports Medicine (ACSM)
            ACTION Certification (ACTION)
            National Academy of Sports Medicine (NASM)
            National Council for Certified Personal Trainers  (NCCPT)
            National Council on Strength and Fitness (NCSF)
            National Exercise Trainers Association (NETA)
            National Federation of Professional Trainers (NFPT)
            National Strength and Conditioning Association (NSCA)
            World Instructor Training Schools  (W.I.T.S.)

2. Does the trainer practice what he/she preaches? An unfit trainer may not be the best person to take advice from. This doesn’t mean that a male trainer has to have a body builder’s body or a female trainer has to be a size zero, it just means that they should be in good shape, eat right, exercise and take care of their body…just as they are helping you do!

3. How do current and past clients feel about their experience? That’s right, ask for references…you want to make sure that they have satisfied clients that are able to reach their goals with the trainers help.

4. Will the training be convenient? If your trainer is at a place that’s hard for you to get to or is too far away from home or is at an bad time, you are more likely to cancel sessions, flake out or just not go.

5. Does your personality match that of the trainer? If you are a person that responds well to gentle encouragement, your trainer should not be a yeller, boot-camp sergeant of a trainer. Make sure to meet the trainer or talk for a bit over the phone or in person to see if your personalities and styles are the same. Also, consider whether you are comfortable with a trainer of the opposite sex since training can be somewhat physical.

Other questions to ask a potential personal trainer:

• How long have you been training and what kind of clients do you normally work with?
• How do you motivate your clients to reach their goals?
• How do you measure achievement? Do you have a fitness evaluation you use?
• Knowing my specific fitness goals, what kind of workout plan will you develop to help me?
• How often will you change my workout routine?
• What are your rates?
• What is your cancellation policy?

Happy PT hunting!

On-your-butt to Across-the-finish-line 5K plan

If you're ready to start something new...to freshen up your workouts...to take your walk up to a run, there is no better motivation than to sign yourself up for your very first (or first in a while) 5K race (that's 3.1 miles). Right now is the perfect time to start your training...there are like a million races since races are going back in person and virtual races are still an option. All you need is about 10 weeks to train, if you're starting from scratch, a great pair of running shoes and some can-do attitude.

 A few things to do before you get started:

1. Check with your doctor to see if running is right for you if you have any medical condition or injury...better to be safe than sorry.

2. Get a great pair of running shoes. As avid KC runner Elizabeth says, “Seems to me that anyone can run any distance if they find a reasonable training plan and stick to it. It also seems to me that a lot of beginning runners are picking the wrong shoes - that is, buying according to looks/price - and then they get hurt and quit. I'd recommend starting out at a specialty store and having them analyze your gait. You may drop a few more dollars than you would have otherwise, but you won't feel it quite as much the morning after!” I recommend checking out Gary Gribbles, Smart Feet, Elite Feet or any other running specialty store to get the perfect shoes for you!

3. Set a realistic schedule. The plan calls for 4 days of training a week. Put your days and times that you will run on your calendar and treat those times as untouchable times…like you would a meeting at work, your graduation ceremony, happy hour with your favorite people. You get the picture. Write it/type it and then stick to it. Also, if you’re not a morning person, do not plan on training in the morning at 5 a.m…that is a recipe for disaster. Instead, train over lunch or right after work or whatever works for you.

The plan:

•          Run 3 days per week (on non-consecutive days)
•          Cross train 1 day per week for 30-45 minutes (weight lifting, biking, swimming, cross fit, etc.)
•          Remember, this is YOUR training. If you can already run for a 2 minutes at a time, by all means, start at Week 5 and go from there. If you are struggling to make it past a week, stick with that particular workout until you have mastered it before going on. It’s about you and your success. It doesn’t matter how long you take to get there… it’s your attitude and perseverance. Justin, a long time KC runner says this about running: “Running is 90 percent mental - if you think you can do it, you will do it.” If you fall behind, no worries…keep at it and you will reach your goal!

 

Week 1: Walk 30 minutes.

Week 2: Alternate walking 2 minutes with running 30 seconds for a total of 20 minutes.

Week 3: Alternate walking 1.5 minutes with running 30 seconds for 24 minutes total.

Week 4: Walk 1.5 minutes, run 1 minute for 25 minutes.

Week 5: Run 1.5 minutes, walk 1 minute; run 3 minutes, walk 1.5 minutes for 28 minutes total.

Week 6: Run 5 minutes, walk 3 minutes for a total of 30 minutes.

Week 7: Run 6 minutes, walk 2 minutes for a total of 32 minutes.

Week 8: Run 20 minutes.

Week 9: Run 25 minutes.

Week 10: Run 30 minutes the first two days and 32 minutes the last day.

Week 11: 5K RACE!

 

For upcoming races in your area, click here.

 

5 Things I've Learned During My 1/2 Marathon Training

For the last few weeks I've been running at least 3 days a week. This isn't something huge, except that I haven't really been a "runner" for about 7 years. And here is my little story (thus far) and what I've learned about being a runner (this time around).

It all began at church one Sunday when a man spoke about getting a "team" together to run the Kansas City 1/2 Marathon to raise money for the World Vision's clean water initiative. Normally, I would have tuned out or given $$ and forgotten the invitation. But as I listened, I heard this horrifying statistic: nearly 1,000 children under age 5 die every day from disease caused by contaminated water, poor sanitation, and improper hygiene. I thought of my Quinn who just turned 6 and Carter who is 10 and felt a sense of relief that I never even had to think about where to find clean water...what a privilege that is.  And then, to my own shock, signing up for the 1/2 marathon. It was as though I forgot what training for something like that entails. I also seemed to forget that I was still nursing tendonitis in my left Achilles.

So here I am, weeks later, running several days a week with a currently long run on the weekends a bit over 7.5 miles, with a hurt Achilles tendon and teaching 1-3 classes a day still...you know...for my job. 

This is what I've learned and how I am going to be able to finish this race and probably all other future races without further injury and with that bright knowledge that I'm doing something hard so that some don't have to do something harder every day to get clean water. 

1. It's okay to go slow: WHAT?! I used to be so fast! I would pick people (unbeknownst to them) to pass or race during by runs and have a super competitive nature about needing to "beat the girl in the blue tank" or "pass the man with the short shorts" or "place in my age group". But now, it's okay to slow it down. Listening to one's body is sooooo important when running. So slow it down...it doesn't always have to be a competition. I can celebrate other's achievements, even when they are faster than me. (And yes...that's a very hard pill to swallow...but I'm working on it.)

2. It's okay to walk. Double WHAT!? Walk in a race or during training? Yes...that's right. I've been running 5 minutes and walking 1 for all of my training (save a few days of shorter runs) and I think it is saving my knees, feet and not doing any more damage to my Achilles. It's a miracle. 

    You know why it's a good reason to incorporate walking into your long runs and races? Well let me tell you. When you walk, your breathing becomes deeper as you aren't exerting so much energy. That means that more oxygen can get to those tired muscles to give them a bit of recovery before they have to work hard again.  Some long distance runners even find that they are able to increase their overall race pace using this method and more and more running coaches are beginning to use the run/walk method with their clients to prevent injury and improve race outcomes. Pretty neat, eh? 

3. It's okay for people to see you walk on your runs. This was a big one for me...I have been humbled in during my training. I once thought that it didn't even count as a run if you walked part of it. No more. And also, who cares what other people think about my run. It's none of their business as I get my run on. 

4. Stretching is a thing. I know, I know. As a fitness professional, I know that stretching is a thing. This thing is, though, that I don't stretch often and I never stretched after a run years ago. But now, I'm 40, I have injuries, I don't recover as fast as I used to and stretching, rolling, massage gunning is imperative now. Sometimes, I do a little 7 minute post-run stretch by Adriene (yep, the Adriene from Yoga with Adriene)

5. Good running shoes are a must. This is nothing new and I went to get fitted at a running store the Monday after I signed up for the run because this wasn't something negotiable. 

I still have two months to go, but I thought I'd share my humbling first lessons. 

If you are interested in sponsoring me, click here for the info...clean water is just how life is for us here, but it's a struggle between life and death other places...let's be a part of the solution together!

Put-an-extra-boost-into-your-workout Playlist

Acai Berry Protein Smoothie Bowl

 

I know I'm late to the game, but I'm OBSESSED with smoothie bowls right now. Anyone else?

If you haven't yet tried them, let me introduce you. Basically a smoothie bowl is a thick, eat-with-a-spoon smoothie topped with fruit or nuts or coconut or seeds or granola or really anything you'd like. Delicious!

You can, and I have, purchased these delicious bowls at certain juice/smoothie places, but you can also super easily make them at home for less $$ and perhaps even more yummy flavor. 

This is my go-to at home breakfast or lunch when I need something cool, refreshing and full of vitamins. There are a lot of frozen ingredients, so feel free to freeze your own...it's important to have them frozen because that is what give the smoothie a thicker eat-with-a-spoon consistency (along with the chia seeds). 

E. H. Fitness Acai Berry Protein Smoothie Bowl

What you need:

• packet of frozen acai (I get mine at Sprouts)
• 1 small frozen banana (or 1/2 large)
• 1/4 cup frozen avocado chunks (I get mine at Sprouts or Costco)
• 1 TBSP chia seeds
• 1/4-1/2 cup or so of unsweetened almond milk
• 1 scoop (1/2 serving) of protein powder (I really like the vegan Orgain Vanilla)
• handful of spinach or kale or other greens if you have them laying around

    My favorite toppings: sliced strawberries, blueberries and 2 TBSP gluten-free granola

What you do: 

1. Blend the junk out of all the ingredients (minus the toppings).
2. Pour into a bowl
3. I like to put my bowl in the freezer for 5 minutes or so while I get my toppings together/chopped
4. Top your bowl
5. Eat!

A tip when blending. Use a strong blender and scoop up the stuff that gets shot to the sides of the blender and re-blend when necessary.