A Workout to Welcome 2023!

 
Happy New Year! If you are struggling to recover from last night, feeling great or just don't know what to do with the day, this workout can help you feel your VERY best. Welcome in the new year with this fun little varying rep bodyweight workout. 

Here's the deal:

Do each of the 10 exercises listed for 3 reps, then 13 reps, then 23 reps, then 13 reps and finish up with 3 reps of each-done!

Bonus...go on a walk before or after the workout to get your body moving even more!

Here's the work:

• Jumping Jacks
• Right lunge
• Left lunge
• Butt Kicks
• Pushups
• Squats
• Jump Squats
• Dips
• Bicycle crunches
• Mountain Climbers

Strech or walk to end!

Warm and Cozy Clean Chicken Corn Chowder

I made this on Christmas day for a family gathering, and it was a hit-warm, cozy, filling, flavorful and healthy-it's the perfect cold-weather meal! 

What you need: 

• 1 lb cooked and chopped chicken thighs* or shredded rotisserie chicken 
• 1 red bell peppers, chopped
• 1 medium yellow onion, chopped
• 1 can corn
• 1 small can green chilis
• 1 stalk celery, chopped
• 2 baking potatoes, peeled and chopped
• 1 jalapeño, chopped
• 1 tbsp minced garlic 
• 3 cups far free chicken stock
• 1/2 tsp chili powder
• 1/2 tsp cumin 
• 1 tbsp corn starch
• 1 cup milk of choice (I like coconut milk for this)
• Fresh cilantro 
• Salt and pepper to taste

What you do; 

1. Put chicken, peppers, onions, corn, chilis, garlic, chicken stock, and tabasco in a crock pot and cook on low all day or on high for 3-4 hours.
2. 30 minutes before serving, whisk together milk and corn starch until smooth and stir into crockpot
3. Chop cilantro and stir in right before serving

That's it! :) 

If you want to be "extra" and like your soups a bit on the thicker, stew-side, before serving, when you do the cornstarch and milk-of-choice deal, put a cup of the soup (with everything in it) into a blender and whip...add it back in-trust me...it's a good step!

Enjoy!

*do the chicken thighs in advance and freeze if more than a day before you do the soup. 3 hours in the crockpot on high-that's it!

Eat MORE Veggies in 2023

We know that balanced eating includes eating lots of fresh veggies. But sometimes just because we know something, doesn’t make it easy to do. In fact, according to the CDC, only 1 in 10 Americans get the recommended veg in their mouth every day.  What's the recommended amount, you might ask? Well, friend, it's 5 (or more) servings a day.

Why eat your veggies? For many, many, many reasons, but here are a few compelling reasons for loading up your plate and snack drawer with things that grow in the ground.

• Vegetables contain essential vitamins and minerals that our bodies need to operate. Plus, they are a great source of fiber! Studies show that those who eat a diet rich in fresh produce have a lower incidence of disease such as cancer, cardiovascular issues, diabetes and stroke.
• Eating fresh veggies can help you control your weight. Vegetables are naturally low in calories, rich in nutrients and most are virtually fat free. So...eat them first thing at a meal to eat less calories and more of the good stuff overall.
• Eating veggies will make you feel good. When you eat whole foods (unprocessed food), your body responds well, your skin glows and your systems work like they should.

5 servings of vegetables might seem like a hard pill to swallow or get into your schedule. But it’s actually very easy if you make sure to have a serving at every meal and snack. Here are a few simple ways to get your daily quota without blinking an eye. (Also...can you tell that I'm obsessed super versatile cauliflower rice? :) )

• Breakfast: 
• Throw some peppers, zucchini and broccoli in your morning omelet
• Scramble eggs with cooked cauliflower rice (1/2 cup in the microwave for 2 minutes)-it gives them bulk and doesn't add flavor
• Make a tasty smoothie with a bunch of baby spinach and kale, your favorite fruit and unsweetened almond milk (you won’t even be able to taste the greens…I promise)
• Lunch: 
• Top your sandwich with actual veggies (forget the sad piece of lettuce and tiny sliced tomatoes…they don’t count). Add cucumbers, peppers, spinach, mushrooms, etc.
• Hit the salad bar and load up with all colors of pre-cut vegetables including dark leafy greens, tomatoes, carrots, turnips, peas, cabbage, you get the picture…lots of veggies. 
• Make soup! And make it creamy by adding in cauliflower rice whipped in the blender with your preferred milk choice (here's an example recipe)
• Dinner:
• Load your spaghetti sauce (or any sauce for that matter) with tons of veggies. My favorites are broccoli, zucchini, onions, and mushrooms...and cauliflower rice.
• Make stir fry with lean meat and lots of veggies such as cabbage, carrots, broccoli, snow peas, mushrooms and celery...over a bed of cauliflower rice mixed with brown rice.
• Steam, sauté, roast or air-fry your favorite veggie and have it on the side…have lots on the side…so much so that it looks like it’s the main course
• Eat a side salad before dinner to eat less
• Make an old school vegetable soup with lots of chunky veggies-frozen count too!
• Snacks:
• When you go to the salad bar for a salad, get lots of pre-cut veggies to munch on when you get hungry
• Make sure to have cut up carrots, broccoli, peppers, celery, jicama, etc for crunching and dipping in protein packed dips like hummus.
• Celery with natural peanut butter
• Steam a bag of veggies (frozen veggies are just like fresh…as long as they aren’t in sauce)
• Get a pre-cut veggie tray and eat off of it (often)

What looks like a serving or half cup? Besides the obvious measuring techniques, keep these easy to remember tips close at hand:

• 5 broccoli florets
• 6 baby carrots
• 1 large handful of raw greens (spinach, kale, lettuce, cabbage, etc.)
• 1 large stalk of celery
• 7 circle slices of zucchini or yellow squash
• 6 bell pepper strips
• 1/2 cup riced cauliflower

Keep Warm While Working Out in the Cold

It’s winter in the Midwest, so that means fair weather one day and then cold fronts the next. Don’t get caught in the frigid temps without knowing how to workout safely in the cold. Outdoor lovers, just follow a few simple tips.

• Cover Up: When we are cold, our body focuses most of its heating effort to the core to protect our heart and other organs. Therefore, make sure to cover up your extremities (arms and legs, hands and feet as well as your head/ears).
• Choose layers: Our bodies generate a great deal of heat when we exercise…enough to make it feel as much as 30 degrees warmer that the actual temperature, so dress in layers when exercising outside; you can always take off clothing as you start to heat up and put layers back on if needed. Wear fabric that is a synthetic moister wicking material as your first layer then proceed with cotton or fleece layers as well as a waterproof layer if it is snowing or raining. For those with asthma or working out in temperatures below freezing (sub 32 degrees), cover your mouth with a scarf or mask...we have plenty of those, right?
• Keep hydrated: Even if you don’t feel thirsty or sweaty, you need to drink lots of water. The recommended amounts are the same for cold weather as they are for hot weather: 8 oz of water before the workout, 4 oz every 15 minutes of activity and 8 oz post workout. You can still get dehydrated in the cold so drink up.
• Check the weather: Before you venture out on your walk, run, hike, etc. make sure that the conditions in your area are safe. Snowstorms, icy conditions, hail and driving rain are not appropriate weather in which to exercise. 

Too dangerous to workout in the great outdoors or can’t get to the gym because of the road conditions? No problem, click here for the Snowed-In Workout for a total body indoor workout that combines both strength and cardiovascular training.

BE ALERT: Can you recognize hypothermia?

Hypothermia occurs when the core body temperature falls below 95 degrees. This is a serious condition which can cause irregular heartbeat and even death if not treated immediately. If you’re working out outdoors in the cold, watch for these signs of hypothermia.

• Excessive shivering
• Drowsiness
• Confusion
• Slurred speech
• Exhaustion

Get medical help immediately if you feel these indicators or think you or someone you know might be suffering from hypothermia.

The Too-Cold-to-Leave-the-House Workout

 

Thinking that maybe you’ll just stay in today and avoid the snow-covered roads or freezing temps...or just don't want to drive to the gym? Me too! But don’t let your body suffer by skipping your workout. Checkout this body-warming, calorie scorching, muscle burning workout (see what I did there? Feeling hotter already?!)

Here's the Deal:

Each Tri-set contains 3 strength moves and 1 cardio burst for a calorie-killing circuit workout. Repeat all exercises for 1 minute before moving onto the next exercise in a tri-set and complete each tri-set three times before moving on to the next. Minimal rest between sets is encouraged to keep your heart pumping as well as getting the most calorie burn and strength gain throughout your workout. You'll be finished in less than 30 minutes, and you will have warmed up and burned hundreds of calories…so get moving!

Here's the Work:

Warm up: 1 minute jumping jacks, 1 minute stair climb

Tri-Set #1

Traveling Lunges: Lunge around the house. Make sure to press through your heel on your way up and keep the knee from coming over the toe.

Push Ups: On your toes or your knees…or even against a counter. Just make sure to keep your abs in tight.

Bicycles: Keep your eyes on the ceiling and never pull your head/neck with your hands. Bring your shoulder towards the opposite knee.

Cardio Burst — Squat Jumps: Explode out of the squat and then land with soft knees.

Tri-Set #2

Tricep Dips: Do these off of a sturdy chair or step. Dip down so that your elbows are at a 90-degree angle. Pull the legs in toward the body to make the dips easier or straighten the legs to make them harder. If you need even more of a challenge, lift a foot off the floor.

Walking planks: Start in plank position on your forearms then stay in plank while pushing your body up to your hands, one arm at a time, and then back down again and repeat until your minute is up!

Back Extensions: Get on your belly with hands and legs extended…lift the chest and legs up off the floor while contracting your lower back and butt. Keep your abdominal muscles tight during this movement and make sure to breathe.

Cardio Burst — Jumping jacks with burpees thrown in. Every 5-10 seconds interrupt your jacks with a burpee and get right into the jacks. 

Stretch!

TRAINER TIP: This is an intense workout so make it work for you. If you are feeling too winded or can’t repeat all sets and repetitions, don’t beat yourself up. On the flip side, if the workout is not challenging enough for you, do each move for as long as you can or increase the Cardio Burst times.

Healthy Holiday Party/Event/Get-Together Survival Guide

It's already mid-December and the family celebrations, friend get-together, dinners out, holiday parties, office treats and candy canes are in full swing. We just made it through candy-filled Halloween and the feast we call Thanksgiving and are looking forward to Hanukah, Christmas, New Year's Eve and so on which are all also accompanied by excessive amounts of food. The holiday parties that consume December can cause some of the biggest health traps of the season. But not to worry, you don’t have to finish out 2022 with that bloated, lethargic feeling we get when our bodies have had too much food/drink devoid of real nutrients. Here’s the holiday event diet survival plan:

1. Don’t go hungry. A great tactic to ensure that you won’t overeat at parties is to not go to them hungry. Eat a light but satisfying snack before you go. A half turkey sandwich on whole grain bread, veggies and hummus, cup of soup or a protein shake should do the trick.
2. Bring the veggies. Make sure that there is something at the party to fill up your plate that is filling and nutrient dense. If you are hosting or helping fill out a spread at a gathering, fill it with veggies and hummus and fruit. That way, you can fill up on peppers/carrots/zucchini/berries/etc. so you don’t go overboard on the cookies and such.
3. Take a step back. You see that delicious food on the seasonally decorated table and want to make a bee line for the buffet. Go for it, but once you’ve gone through the line once, plant yourself out of arms reach of the goodies and better yet, keep your back to the food table. With this little trick, you are less likely to snack absent-mindedly.
4. Exercise portion control. Holiday parties should not be viewed as all you can eat binges. Fill up on fresh veggies, fruits and a small amount your other favorite treats…”favorite” being the key word here. Don’t waste precious bites on food that you don’t love. Pick out your favorites and savor slowly.
5. Drink and be merry. If you decide to have a cocktail or two at your next holiday bash, choose champagne (120 calories in a 7 oz flute) or wine (100 calories for a 4 oz glass) over chocolate martinis (315 calories for a 7 oz drink) and eggnog (343 calories in 8 oz).
6. Skip the hangover. Schedule a sweat session with a friend (who you know wont bail on you) for early the morning after parties. This can make you think about how much you are drinking, plus you are burning calories from your “favorite” treats that you indulged in AND zapping fatigue and holiday stress all at once.

Armed with these tips, you are ready to go to holiday parties, family get togethers, cookie exchanges and wherever else the next few weeks take you. Remember, it’s okay to indulge every once in a while, just don’t make it a habit.

E.H. Fitness Super-Simple Ham and Mushroom Quiche

When I was growing up, my mom used to make this quiche that had ham and mushrooms and corn and cheese, and it was sooooo good. So good, in fact, that I asked for it each year as my birthday meal. 

Now, since I can't eat dairy or gluten, it has felt like a stretch to make something like that...until now. I tried it and it is deliciously easy and tasty and reminds me of the "old days." Enjoy!

What you need:

• 1 cup sliced mushrooms
• 3/4 cup ham cubes (cut into small pieces)
• 3/4 cup whole corn kernels (I do the canned kind :))
• 3/4 cup favorite non-dairy cheese
• 6 large eggs
• 1 cup unsweetened original almond milk
• 3/4 tsp ground pepper
• cooking spray (or use a silicone pan!)

What you do:

1. Pre-heat oven to 375 degrees
2. Sprinkle mushrooms, ham, and cheese in the bottom of a greased baking dish (or use my favorite, a silicone pan)
3. Wisk together eggs, milk, oil, salt and pepper
4. Pour egg mixture over filling mixture
5. Bake for 45 minutes or until bubbling a bit and brown around the edges
6. Let sit for 15 minutes before slicing in and enjoying!

NOTE: You can totally do this same recipe in your pie crust of choice...just be sure to bake the crust and let it cool before adding the other stuff :) 

Holiday Hustle 2022 Wellness Challenge

The holidays are approaching and although it's easy to throw our health and fitness goals out of the window, we don't have to do that this year. I have a plan: a plan that will let you enjoy holiday food and drinks AND at the same time get stronger, have more energy and ready for the new year ahead.  

Monday, November 28th (yep, the Monday following Thanksgiving) is the start of the next E. H. Fitness 21-Day Wellness Challenge, Holiday Hustle to Health, 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

How will do all that during the holidays, you might ask. Well, let me introduce you to intermittent fasting. Over the 3 weeks of the challenge, we will ease our bodies and minds into fasting and learn 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! And who couldn't use a little more time and brain power in the hustle and bustle of the Holidays? 

We will learn all the ways that IF can benefit our bodies and minds...it's going to be a great time! PLUS, lots of extras including  workouts 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 the Holidays 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 

• Weekly exercise schedule 

• 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! :)

Give Thanks, Get Happy

It's just before Thanksgiving, and the hustle and bustle of getting shopping done, planning meals, traveling, stressing about schedules and getting everything done can really overshadow the essence of the day, right? If you've forgotten what Thanksgiving is all about, like I have been prone to do, let me give you a hint; it's right there in the day's name. It's GIVING THANKS!

Being thankful isn't a new thing and it definitely shouldn't be relegated to one Thursday a year late in November.  But in times like these, when things feel hard and uncertain and scary and sad and a host of other feelings, being thankful can be on the way back burner. Like the back burner of an industrial stove with a lot of burners...like way in the back seat of a 15 passenger van...okay...you get it. As we get busy and into the holiday season, giving thanks can become a low priority.

Practicing gratefulness isn't just something else we "should" add to our plate every day, it's something we CAN make a habit to benefit us and those around us. 

Check this out: 

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."

Worth it, right? 

So how can we bring the attitude of gratitude into our daily lives? Let me offer a few simple (and quick) ways.

1. Start a Gratitude Journal. I kid you not, I have a piece of paper in my nightstand that I write one thing I'm thankful for a day before I go to bed. I didn't even take the time to get an actual notebook...and you know what? It doesn't matter...it's still practicing gratefulness.

2. Set an Alarm. On the hour, every (waking) hour, when the alarm goes off, say something for which you're thankful. I'm starting this with my kiddos during Thanksgiving break...and we are going to use "Alexa" because it's more fun than way. 

3. Phone (or text) a Friend. Find someone who you can text something your thankful for each day and vice versa...a built-in accountability partner.

4. Get Social. Post daily something you give thanks for...invite others to join.

5. Stop Light/Sign. Drive, walk, bike, run a lot (or at all)? Each time you stop at a stop light or stop sign, give thanks!

There are a million ways to do this, the point is just get started!

Today, I'm thankful for cozy blankets and yummy candles. 

6 Tips for Keeping Thanksgiving Delicious AND Healthy

It's almost here: Thanksgiving Day!  The day when 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...but I dread the bloat and sluggishness afterwards...anyone else? The average Thanksgiving dinner clocks in at 3.000 calories…gasp...not 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, sign up for a turkey trot, 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!

Your Next 25-Minute Weight Training Workout

This 25-minute workout hit the spot this past Sunnday morning...so I thought I'd share. (Just ignore the leaves that snuck into my garage-haha.) It gets every muscle group in the body, is quick and effective. Grab the heaviest dumbbells you can for each exercise. Want to know why you should be lifting heavier weights? I'll give you 6 good reasons. 

It's a timed workout with 35 seconds set aside for each exercise-you can easily get in 10-12 reps per set-choose your weight accordingly.

Here's the Deal

Warm up for a few minutes and then each exercise for 35 seconds before moving on to the next in the list. Minimize break time to get a bit of a cardio pop too! Go through the list 4 times total and cool down/stretch however you would like. I've also included links to photos of the exercise if you need it.

Here's the Work
3 minute warm up (abs, walk, run, bike, etc.)

1. Goblet Squat
2. Deadlift
3. Band Row
4. Chest Fly
5. Triceps Dips
6. Single Arm Front Raises
7. Bent Over Reverse Flies
8. Jumping Jacks (just for fun)

(run through the list 4 times total)

Stretch

6 Excellent Reasons to Lift Weights

No disrespect to cardio ...it's just sometimes good to lift some weight. In fact, everyone can benefit from lifting heavier weight (unless there is a medical condition preventing safe lifting!) Not only does lifting weights make you stronger it does all of these things for us as well (and yes...you too, ladies!).

Benefits of lifting weights:

1. You get stronger (duh)....and achieve defined muscles
2. You raise your metabolic rate for up to 16 hours-that means you continue to burn calories well after you've finished your workout (cardio can't say that)
3. You burn almost exclusively fat-yep, you read that right-just fat
4. You prevent injury by strengthening all the muscles around joints and such
5. You increase flexibility and mobility (when you lift with a full range of motion-that means all the way up and down in the movement)
6. You increase bone density (stay away osteoporosis)

So grab some weights and get to work! Click here for a 25-minute full body (dumbbell and band). 

Need help getting started with weights? I'm currently taking new clients...whether you want someone to create a workout for you to do on your own or a personal trainer to be with you every lift of the way (see what I did there?). Email me at erin@ehfitness.com.

Hearty Shepherd's Pie

This dish has your entire meal needs covered: protein, veggies, carbs-all in one scoop! Recipes like this are so great because you can sub things based on what you have in your kitchen or to your taste preferences-it's the best!

Here's how I make my clean and easy Shepherd's pie, but feel free to change out the ground meat for a vegetarian option, ground beef or lamb or a combo! I have also made this dairy and gluten free-it's delicious!

E. H. Fitness' Shepherd's Pie

(6 servings)

What you need:

...for the mashed potato topping:

• 2-3 large baking potatoes, peeled and diced
• 2 TBSP avocado oil (you can use butter if not dairy free)
• 1/3 cup unsweetened original coconut milk (you are welcome to use cow's milk/cream if not dairy free)
• 1 egg yoke
• 1/2 tsp garlic powder
• 1 tsp salt
• 1/2 tsp ground pepper

...for the meat filling

• 2 TBSP oil (I used avocado)
• 1 lb ground turkey (or your choice or ground meat or protein)
• 1 white onion, finely chopped
• 1 TBSP minced garlic
• 1 tsp parsley
• 1 tsp rosemary
• 1 tsp thyme
• 1 tsp salt
• 1/2 tsp pepper
• 1 TBSP coconut aminos (or Worcestershire sauce)
• 2 TBSP tomato paste
• 2 TBSP arrowroot powder (or flour if not gluten free)
• 1 cup chicken broth (or beef or vegetable)
• 2 cups frozen mixed veggies (the carrot, pea, corn, green bean mix)

What you do: 

1. Put the peeled and diced potatoes in a pan with enough water to cover them, bring to a boil and let them cook until they are easily pierced with a fork
2. While the potatoes are boiling, heat 2 TBSP of oil in a pan and sauté the onions and garlic for a few minutes, making sure not to brown or burn them by stirring constantly.
3. Add ground turkey to the onion and garlic mixture and brown it until fully cooked
4. Add the parsley, rosemary, thyme, salt and pepper
5. Wisk together coconut aminos, tomato paste, arrowroot powder and broth and add to the meat mixture
6. Add frozen veggies to meat mixture and bring the mixture to a boil, bring to simmer and stir occasionally for 5 minutes
7. Take the meat mixture off heat and let sit
8. Set oven to 400 degrees
9. Drain potatoes and add oil, "milk," salt, pepper, garlic powder and mash or whip together to make smooth mashed potatoes, add egg yolk while stirring or whipping fast! 
10. Assemble the pie by pouring the meat mixture into a 9x9 baking dish, top with potatoes-you can cover the entire thing or just go with scoops on top (that’s my fav way).
11. Bake for 30 minutes
12. Cool for a little bit  and serve!

Enjoy!

Tricks and Treats to Keep Halloween Healthy

Halloween is coming...soon! One of the scariest things about the holiday is how many empty calories a person can consume in the days before and after because of all the darn candy. So... what is a person to do when candy is EVERYWHERE? Well, just don’t eat it (or buy it)! Easier said than done; so here are a few tricks and tips to keep those treats out of your tummy and your heath goals on track!

·   Buy candy to hand out to trick or treaters that you don’t like. Don’t be your own undoing. Pretty simple, eh?

·   At the office, make sure you have cut up fruit, veggies and nuts on hand so that you have something to munch on other than handfuls of candy corn and “fun sized” chocolate.

·   If your kids bring home candy that you can’t resist, do something like the “Halloween Fairy” and have them pick out their favorite 10 pieces and put the rest on the front doorstep for the “Halloween Fairy” to trade for a non-edible present on Halloween night. (Healthy kid tip too!)

·   Extra Halloween candy? Throw it away! OR better yet, donate it or find a buy-back program near you!  Click here for where you can drop your candy in the Kansas City area.

·   If you just have to have a piece of candy, keep it at just that: one piece. Or check out what 100 calories of your favorite candy looks like here.

If you’re interested in the best and worst candy picks, choose Three Musketeers for chocolate (avoid Butter Finger and peanut butter cups), Dum Dum Pops for fruity candy (avoid Air Heads) and tootsie rolls for a chewy fix (stay clear of Twix).  

Happy and Healthy Halloween!

Crockpot Creamy White Chicken Chili

It's getting chili out there and that means that it's SOUP TIME! Yay! I love a good, filling, hearty soup and this one is exactly that. Loaded with protein and warmth, it's my new weeknight soup (and then for lunch days after as it reheats beautifully.

 

E. H. Fitness Crockpot Creamy White Chicken Chili

What you need:

• 1 small white onion, diced
• 1 heaping TBSP minced garlic (about 3 cloves-worth)
• 1 red, orange or yellow bell pepper, diced
• 1 cup (the smaller can) of diced green chilis
• 2 skinless, boneless chicken breasts
• 1 cup frozen or canned corn
• 1 can white beans (great northern or cannellini beans)
• 4 cups chicken broth
• 1 tsp cumin
• 1 tsp oregano
• 1 tsp chili powder
• 1 tsp paprika
• 1 tsp salt (or more or less to taste)
• 1 tsp ground black pepper
• a shake or 2 of cayenne pepper
• 1 tsp lime juice (a squeeze of a lime)
• 1 cup unsweetened almond, coconut, cashew, etc. milk OR if you want to make it creamy without more liquid, blending another cup of white beans in a blender until smooth with a bit of the broth works perfectly)

What you do:

1. Put chicken breasts in the crockpot and top with all the other ingredients (minus milk or pureed beans)
2. Give it a good stir
3. Set on low for 8-10 hours or high for 4-6 hours
4. About 30 minutes before serving, grab the chicken and shred it (this should take less than a minute since it should just fall apart)
5. Add the milk or pureed beans
6. Serve and enjoy!

Cheers.

Fall Fitness Challenge 2022

Happy end of summer/beginning of fall! I feel like the summer was a whirlwind of activities, travel, late nights, hot days and fun. And I'm super ready to get back into a routine. With kiddos being out of school or schedules being changed a bit (or a lot), that means we can create new space for our wellness goals. This September, let's ditch the junk for 21-days to set ourselves up for success all autumn long. 

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 September Fall Fitness Challenge begins Tuesday, September 6th (yep, the day after Labor Day) and ends Monday,  September 27-no worries if you need to adjust your start/end date...just sign up now and begin when you can! 

This 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. PLUS, there is another element to this challenge...intention setting and gratefulness practice...it's going to be amazing.

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
• 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 (@erin-heide)
• PLUS! If you've done a wellness challenge with me before, have a friend who hasn't to join and YOU get 50% off!

Are you in? Ready to choose to feel better and ditch some unhealthy habits and create some new helpful ones? 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 this September.

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

E.H. Fitness Labor Day Weekend Workout

 Happy THREE day weekend. I know it's hard to get to the gym when you're celebrating the last real weekend in the summer..but I've got you! Here's a do-anywhere workout to help you get some pep in your step and ready to party, or lie on the couch, go to the lake, BBQ, or whatever you are up to for the next few days. 

Here’s the deal:

 

Alternate each pair of exercises for 20 seconds each for a total of 4 times (each exercise), take a 10 second break in between exercises. 

 

Here’s the work:

 

Squats/Jumping Jacks

 

Pushups/Mountain Climbers

 

Single Leg Bridges/Bicycle Crunches

 

-repeat it all-

 

Finish with some stretching or a walk 😊

 

Safety Tips for Running/Walking in the Dark

 It's beginning to get dark earlier and stay dark well into the early morning workout time. A few years ago was reminded during my early morning run that, although an amazing cardiovascular exercise and stress reliever, exercising on the street or even sidewalks can be a super dangerous sport. TWO cars almost flattened me at TWO different crosswalks-yikes! Soooo…I thought I would review some safety tips for runners/walkers who are finding themselves running in the dark now that the sun rising later and setting earlier.

Although I was practicing most of these safety tips, the drivers of these cars were not paying attention  And, although I had the right of way in both of these situations, it is really really important to pay extra attention and assume that I am not seen unless acknowledged and take the proper precautions even thought they were in the wrong. Okay…that’s my little soap box. Here are the tips.

 ·  Wear the right stuff.  Wear reflective and light-colored clothing. Don’t be one of those maniacs wearing all black and running in the street pre-dawn.

·   Carry a flashlight or wear headlamp. Not only does this really draw attention to you in the pitch-black, it also helps you navigate while you run. Nothing stinks more than stepping on something you couldn't see and breaking an ankle (been there).

·   Pay attention and take precautions. Don’t assume that drivers see you…make sure to             make eye contact with them. It doesn't matter if it’s your right of way if you get hit.

·  Run or walk on the LEFT side of the street. You should be going against traffic when walking and running anyway so that you can leap out of the way if a car comes at you. If you’re on a bike, you go on the right side of the street-with traffic.

·  Try to stay in populated areas with plenty of lighting. That’s just a no-brainer.

·  Make it social. It’s easier to see two people than one person, plus you have a bit of defense if you happen to run into a sticky situation like an injury or creepy person.

I’m sure you all have other suggestions as well…feel free to leave a comment and share it with us!