January Jump-Start Wellness Challenge 2024!

 As 2023 winds down, many of us reflect on the year that just passed and look forward to the year ahead. If 2023 left you feeling less-than-your-best-healthy-self, stuffed to the brim with cookies/cake/brownies/all-the-baked-goods, cheese, fun holiday drinks, and are ready to feel better, stronger, healthier, less puffy, etc, I can help! 

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 here are three of the biggest:

1. They aren't measurable.
2. They aren't supported.
3. They aren't reasonable. 

BUT there is hope!

If you're ready to increase your health and energy 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  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 January Heath Jump-Start begins Monday, January 8 and ends Sunday, January 28. 

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...intension 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, recipes, workouts and tips
• Suggested daily food guide with 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 15 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 $49* payable via Venmo (@erin-heide)

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 (and the leftover Holiday treats:) .

*If did another 21-day challenge with me in 2023, e-mail me for your special discount for this challenge!

Make Lasting Change in 2024

'Tis the season to think about what we want to change in 2024 (just another way of thinking of a New Year’s resolution). 

Even if you haven't had the best of luck keeping beginning of the year goal, no biggie. This is a brand-new year, and if you're like me, perhaps you feel like shedding the things and habits that don't serve me and making 2024 the best year ever. Who's with me?! 

New Year’s Resolutions get a bad rap because the fail rate is so high...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 by 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.

Want to join a wellness challenge that is reasonable, supported and planned for you? Check out the newest do-from-anywhere E.H. Fitness 21-Day Wellness Challenge-it all begins Monday, January 8th. 

Best of luck and a happy rest of 2023! 

Happy New Year! It's time to grab a deck of cards and sweat!

 Want a little something different for your first workout of 2024? Grab a deck of cards and breathe, burn and sweat through this "fun" workout. It's a love/hate type of a workout but I always feel fantastic after it's finished. 

Here's the deal:

(haha...get it...deal...like dealing cards...ugh):

2-10 Spades=Push ups

2-10 Diamonds=Jump Squats

2-10 Clubs=Lunges (each leg!!)

2-10 Hearts=Sit ups

Any Ace=1 minute plank

Any Royal=4 burpees

Jokers=1 minute wall sits!

Here's the work:

Shuffle that deck and get to work. Whatever card you pull, do the number of reps the card indicates of the exercise matching the suit. 

It took me about 30 minutes to work my way through the deck...yup...all 54 cards (including the two jokers).

Enjoy!

Overwhelmed this Holiday Season? Just Breathe.

It's the most wonderful time of the year...right?! I mean, there are a million amazing, special, cozy and unique things/traditions/bustle that happens this time of year, but it can also be a time of great stress. 

If you're feeling overwhelmed, stressed, disappointed, sad or any other emotion that is challenging, taking a few intentional breathes might be able to help navigate through those feelings to a better place. 

Years ago, I ran across an article by Dr. Andrew Weil that was all about breathing exercises. The one that stuck out most to me was what he termed "a natural tranquilizer for the nervous system." A tranquilizer sounds pretty darn good to me when feeling overwhelmed, anxious or stressed. Especially, one that doesn't have any side effects and that I can "take" anywhere, anytime....because, you know, it's just breathing :)

This relaxation breathing has three simple steps:

1. Inhale for 4 counts
2. Hold the breath for 7 counts
3. Exhale for 8 counts

It's soooo simple, but it really packs a punch...to stress, that is!

Next time you feel triggered, stressed, anxious, or your mind is too busy to sleep, try a few rounds of this...let me know how it goes!

For more information on relaxation breathing techniques, checkout Dr. Weil's fantastic video!

E. H. Fitness’ Best Clean, Simple and Delicious Recipes

Need a bunch of recipes that are chalk full of protein and veggies to help you reach your wellness goals? 

I've put together a list of some of the best. Enjoy!

Breakfast: 

Quinoa Egg Bites

Protein Balls

Breakfast Casserole

Lunch:

Make-in-a-blender Butternut Squash Soup

Super Yummy Green Shake

Lettuce-free Salad

Super-Fast Chicken Fried Cauliflower Rice

Warm Quinoa and Sweet Potato Hash

Dinner: 

Super Quick and Easy Pork Tenderloin

Sheet Pan Cashew Chicken

Low Carb Burger Night

Honey Soy Chicken Thighs

Chicken Pesto "Pasta"

Melt-in-your-mouth Meatloaf

Curry Chicken

12 Days of Fitness Challenge

 

 

Here’s the Deal:

The first day you only do Day One, the second day, complete Day One and Two, the third day finish Day One, Two and Three, and so on.

 

Here’s the Work:

Day One: 1 set of 100 jumping jacks

Day Two: 2 one-minute planks

Day Three: 3 sets of 10 lunges

Day Four: 4 sets of 30 second jump rope

Day Five: 5 burpees

Day Six: 6 sit ups

Day Seven: 7 push ups

Day Eight: 8 calf raises

Day Nine: 9 super low squats

Day Ten: 10 jump squats

Day Eleven: 11 triceps dips

Day Twelve: 12 mountain climbers

Hack the Hardest Part of Your Workout

The hardest part of any workout isn't how heavy one lifts or getting in that final rep or even figuring out what to do for the day's exercise. 

You know what it is for most people? 

Getting started. 

That's it. 

If you can simply begin your workout, you've done the hardest part! Whether it's getting to the gym for a class, walking out the door for a jog or getting on your mat for at home yoga, once you've done that one thing, you are WAY more likely to continue and finish the workout planned than if you don't start at all...right? 

Psychology Today gives an in depth and researched article on how to get "unstuck, get-started and stay on track." Here's a few of the article's tips (exercise specific for our purposes here). 

1. Even the smallest step forward is still gets you closer to your end goal. So, if you are wanting to run a marathon, even 5 minutes of running is better than not running at all. Want to be less winded when walking? Get out and walk for 5 minutes. Wan to be more flexible? Do a short yoga YouTube video. You get the point.

2. You can do things even if you don't like them. Yep...we can do hard things, things we don't like to make our lives healthier. If you don't like to exercise, the key here is to find a way to move your body for health in a way that you can tolerate. Don't like fitness classes? Turn on your favorite music and dance around your house. Don't like to lift weights? Maybe yardwork is your thing. 

3. Break your goals down into bite sized pieces. Sometimes that big goal (walking a half marathon, squatting 200lbs, exercising 30 minutes a day), feels super overwhelming and then we don't end up doing anything. Small steps will still get you there. Start by walking 1 mile, squat 25lbs or exercise just 5 minutes a day. You can build from there!

4. Create a plan. This is key. Put your workouts on your calendar and then do them...just like with any meeting, appointment, happy hour, etc. Write down your goal and what you are going to do to get there. Sometimes we need help with these things...and thank goodness, because health coaches like me wouldn't have a job otherwise. Reach out to someone who has accomplished the goal you are working towards or a professional for guideance. 

You've got this...GET STARTED!

It's here! The Fall Fit Fast 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, September 11 is the start of the newest E. H. Fitness 21-Day Wellness Challenge, Fall 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 in 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 weekly workouts and 21-days of dinner suggestions (so you don't have to decide what to put on plates every evening...more energy saved!)

...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 all the things

• Suggested food guide and recipes, complete with 21-days of dinner ideas

• Sample grocery lists

• Weekly workouts to get you stronger and fitter

• 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 15 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 only $49 (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! :)

Soreness after a workout; what does it mean...or not mean?

I had a client today ask me about soreness after workouts: Why does it happen? Is it okay? Am I getting a good workout even if I’m not sore? Those are all GREAT questions!

Some people are extremely sore when they first start to work out or try something new (like hard to sit down and get back up out of their chair kind of sore). This soreness is called delayed onset muscle soreness or DOMS. This is typically caused by tiny tears in the muscle fibers from overloading the muscles during your workouts (totally normal and actually what you want to gain muscle and strength!). You might experience soreness 24 to 48 hours after a workout in which you did a new exercise or increased the weight that you lifted.

Even if you are a seasoned exercise buff, you may still experience soreness the day or two after a workout in which you did something different (a different move, more reps, etc.) or when you go up in weight as you get stronger.

Although many people view muscle soreness as an indicator of how hard they worked during their last workout, it is not always the best measure. Varying your work outs, increasing your weight, lifting to fatigue and trying new ways to move the body all great ways to make sure you are getting a good workout...with or without soreness.

To prevent soreness or to alleviate sore, tight muscles try the following:

• Stretch all major muscle groups after your workout
• Apply heat to the sore area...heat, hot water or heating pads, rush blood to the warm area to help heal muscles
• Move it...doing light cardio exercise will increase blood flow and your muscles should relax a bit. Sitting on your behind will only make your recovery longer and your muscles tighter.
• Drink lots of water!

I'm out of town...but your fitness doesn't have to take a vacation!

 

Just because I'm on vacation doesn't mean that your workouts need to suffer. Below are a couple full body workouts to keep your muscles strong. Enjoy!

BODY WEIGHT WORKOUT

Here's the deal: Each Tri-set contains 3 strength moves and 1 cardio burst for a calorie-killing, muscle-building, stress-reducing circuit workout. Repeat all exercises for 1 minutes before moving onto the next exercise in the tri-set. 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. In less than 30 minutes, you can burn hundreds of calories…so get moving!

Here's the work: 

Warm up: 1 minute jumping jacks, 1 minute stair climb or quick walk

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 — Stair runs: Go as fast as you can up and down the stairs or walk super fast or do jumping jacks or run in place (point being...get that heart rate UP!)

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.

Dumbbell Workout

It gets every muscle group in the body and it's quick and effective. Grab the heaviest dumbbells you can for each exercise. 

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 (run, walk, bike, etc.) and then do 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!

Trainer Tip: If you don't have dumbbells, not a problem. Fill bags with books or use other heavy things around the house...get creative!

Protein Pizza Bowl!

 

Need a quick meal that tastes like a pizza but has over 30 grams of protein per serving?! This is a super easy naturally gluten-free dish that can easily be dairy-free as well if that's your thing. In my house, we frequently have "make-your-own-pizza" night and though pizza is great every once in a while, when you're trying to up your protein and nutrients, this Protein Pizza Bowl is the way to go. 

What you need:

• 1 serving chickpea pasta (you can also use red lentil pasta)...easy to find in any groccery store
• 1/2 cup pizza sauce (lower the sugar in it the better)
• Tons of chopped veggies (my favorites are peppers, onions and mushrooms)
• 1 serving (about 16 slices) turkey pepperoni
• Sprinkle of cheese of your choice (my favorite is the cashew mozzarella from Trader Joe's)

What you do:

1. Preheat oven to 350 degrees
2. Cook the pasta according to the directions on package
3. Toss cooked pasta with most of the pizza sauce
4. Put saucy pasta in oven-safe bowl
5. Top with veggies and pepperoni
6. Drizzle remaining sauce all over
7. Sprinkle with cheese
8. Bake for 30 minutes

That's it...super easy and even better yet, it's a simple thing to do on family pizza night and still make your nutrition goals!

Summer Shape Up 2023 is HERE!

It's almost summer and that means longer days, vacations, pool-time, BBQs and a ton of other awesome things are coming for us. It's also a time that requires more energy from many of us. With kiddos being out of school or schedules being changed a bit (or a lot), that means that our wellness goals can get off track. Let's get ahead of it all and ditch the junk to get us prepped and ready for it all! 

Join me and ditch the junk for 21-days to set ourselves up for successful summer habits that will stick with us for the entire season. 

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 Summer Shape-Up 2023 online wellness challenge begins Monday, May1 and ends Sunday, May 21-no worries if you need to adjust your start/end date...just sign up 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 designed for all fitness levels
• 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 $49 payable via Venmo (@erin-heide)

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 June.

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

What's the BEST time of day to workout?

What is the very best time of the day to workout for all the benefits? The answer is simple: the best time of day to workout is when YOU WILL workout! But if you're curious as to the perks and challenges of exercise during different times of the day...give this a read. I mean, we know that people are morning people, some are night owls and some are more energized in the middle of the day. So here we go...

The perks of morning workouts

• Working out in the morning can jumpstart your day and fill you with energy
• Research has shown that people that workout in the morning stick with their exercise routine more so than people who work out later in the day
• Working out before work/meetings/school/the kids are up means more time for the family and evening activities
• You don’t have to worry about “something coming up” and not make it to the gym later…you workout is done!
• Starting the day off right with exercise sets you up for a day of good healthy decisions

The challenge of the morning workout

• The snooze button…need I say more?
• Getting enough sleep is very important to your health, so if you aren’t able to get to bed early enough to get at least 6 hours of sleep before you get up to work out, you might want to consider another workout time.
• Your body temperature is at its lowest, so you need to warm up a bit longer than usual (10 minutes or so) to prevent injury

The perks of lunch workouts

• Working out before you eat lunch revs up your metabolism and can set you up to succeed with healthy choices during those heavy craving hours between 2 and 4 in the afternoon.
• Getting work friends to work out with you can help you be accountable

The challenge of the lunch workout

• Work gets busy…so sometimes the workout gets put on the back burner along with your lunch break

The perks of an afternoon workout

• Research has shown that you have between 4-5% more strength and endurance during the hours of 4 and 5 p.m. This can mean that you can workout harder and longer at that time
• Injuries are less likely to happen in the afternoon because your body temperature is at its highest and your muscles are already warm

The challenge of the afternoon workout

• Unless you stay at home, have a flexible work schedule or don’t work the typical 9-5 job, working out at this time may not be possible

The perks of a nighttime workout

• Some people are more energized at night and so working out is more conducive after dinner

The challenge of nighttime workouts

• Working out 4 hours or less before bedtime can disrupt your sleep
• Life happens and you might not be able to workout in the evenings because of family commitments or unexpected plans

Basically, you know yourself and what will work for you body and your schedule. Get into a habit that is right for you so that you will stick with it! Put it on your calendar and get your body moving!

35-Minute Bodyweight 8x8 Workout

Need a workout today but don't have the motivation to get to the gym...or maybe out of your PJs? I'm with you. This 35-minute workout requires only one piece of equipment-YOU! Take it at your own pace and turn on some great music and the time will fly by. 

E.H. Fitness 8 x 8 Full Body Workout

Do each of the eight exercises below (after your lunging warm up) for 20 seconds then take a 10 second rest. After finishing all eight exercises (a "round") do a 30 second plank before running through the list for a total of EIGHT times...or more...don't let me hold you back :) . Conversely, if you need to work up to 8 times, start with what you can do...it's all good!

Warm up: 100 traveling lunges

1. Jumping Jacks
2. Single Leg Bridge (right leg)
3. Single Leg Bridge (left leg)
4. Butt Kicks
5. Wall Sit
6. Tricep dips
7. Jump Squats
8. Push ups

You have at least 8 times through the workout so get creative! Vary your leg width on the wall sits and jump squats or do different kinds of push ups and planks or put your heel on a chair or step while doing the bridges. OR, if you're feeling "extra" today, shorten your breaks if that feels okay.

Have THIS at your next brunch...

 Brunch can be a bit tricky and sometime heavy on the food that is delicious, but might make us a bit lethargic for the rest of the day. Here are two ideas to have at every brunch so that you can enjoy a bit of everything while also ensuring you get enough vitamins and fiber to keep you feeling great!

Here is what I'm bringing for Easter Brunch this year: 

Make-your-own Parfait Bar

(great for adults and kids alike!)

What you need: 

• Yogurt (dairy-free and regular if you need the option)
  
• BONUS: make it lower sugar, higher protein Greek yogurt to stay fuller longer!
• Berries (think blueberries, strawberries, raspberries, blackberries, etc.)
• Granola (I grabbed a few bags of gluten-free granola as an option)
• Clear glass or plastic cup (they will look so fun and pretty)

What you do:

1. Put it all out with serving utensils and let people make their own (easy for you, fun for them!)

Veggie and Hummus Plate

(This is my go-to addition to any meal or occasion-super easy if you get the "mini" versions of veggies)

What you need: 

• Hummus (just put it in your own bowl to make it look like you put a bit of effort into it)
• Baby carrots
• Baby zucchini
• Mini cucumbers
• Bite-sized peppers
• Tiny tomatoes

What you do:

1. Put them on a plate around your bowl of hummus...it looks pretty and yummy and you'll have all the veggies you need!

30-Minute Chicken Curry

This dish has become one of our favorites in our home; everyone eats it, everyone likes it. I can't say enough about how easy and flavorful this simple chicken curry dish is. Serve it over cauliflower rice and it has all the protein, fat and carbs you need for a balanced and filling meal. 

What you need:

• 2 TBSP yellow curry
• 2 tsp garam masala
• cayenne pepper to taste (or leave it out for "mild")*
• 1.5 lbs of chicken breast or chicken thighs, cut into bite sized pieces
• 1 tsp salt
• 1 can light coconut milk
• 2 TBSP oil of choice (I like olive or avocado)
• 1 medium onion, finely chopped
• 1 TBSP minced garlic (or 2 cloves garlic)
• 1 TBSP minced ginger
• 1/2 lemon, juiced (or 1 TBSP)
• 1/2 cup chicken stock
• 1 TBSP cornstarch
• 1 TBSP cold water
• Cilantro for garnish

What you do:

1. Put chicken pieces in a bowl and sprinkle in salt and 1/2 the other spices, stir to cover
2. Dump can of coconut milk onto chicken and set aside
3. Heat oil in large saucepan a couple minutes and add onion and the rest of the spices
4. Stir onion until it softens (5 minutes or so)
5. Add in garlic and ginger and stir together until it smells delicious (or about 1 minute)
6. Wisk together corn starch and water until smooth 
7. Dump everything into onion/spice/garlic/ginger mixture and stir
8. Bring to boil and then reduce heat to slow simmer
9. Check the chicken after about 7 minutes to see if cooked through, if so, you're done!
10. Sprinkle with cilantro if you'd like and serve over cauliflower rice (or regular or jasmine rice)

Enjoy!

*I like mine a bit spicy but my family likes it super mild, so I add a pinch or so of cayenne pepper to mine after I serve it.

A NEW E.H. Fitness 21-Day Challenge...just in time for Spring Break

Spring...and spring break...are fast approaching! If you're not feeling like your New Year's healthy goals have been met...or even started... let me help. This newest 21-Day Challenge is full of whole foods, recipes, workouts, tips and tricks...and guess what...it's also flexible and something that can be re-incorporated into daily life even after the 21 days...if you so choose. :)

If you are ready to take steps to improve metabolism, fit better into your clothes, have more energy and approach food as it is meant to be-for energetic life, then join me for on online (Facebook) wellness challenge beginning on Monday, February 20 and ending Sunday, March 12. 

Even if you are leaving for a Spring Break trip during the challenge, you can totally rock this one! 

The challenge is all within a private Facebook group so that you can participate on your own time at your own pace and with your own schedule...and it's all just $49 flat*.

 The program includes:

• 21 days of clean eating carb-cycling style. Get excited! It's super simple and totally tasty. (Wondering "why carb-cycling?"...click here for the benefits)
• Suggested grocery list 
• Sample meal plans as well as suggestions for eating out. 
• 21 days of quickie workout options...including workout demos (no more than 30 minutes of exercise a day required!)
• 21 days of accountability and encouragement and access to an ACE Certified personal trainer and wellness coach.
• 21 days of a small community of people doing the exact same thing you are, who have the same questions and struggles, plus, we will work through it all together!
• Most importantly, NO supplements, pills or powders being sold here-just real food for real people living real lives.

There's nothing to lose, except maybe some inches and a few pounds. There's a lot to gain: body confidence, strength, good digestion, energy and a different way to eating. 

If you're interested, simply e-mail me here and let me know to put you on the list. I will add you to our closed Facebook group where the food lists will be so you can be prepared for day one: Monday, February 20. Also, please feel free to e-mail me with any questions about the challenge-I would love to answer them (erin@ehfitness.com)

*I add you to the group as soon as I receive confirmation of payment via Venmo:)

A Playlist to Help You Breeze Through Your Workout

 If you're like me, the music during a workout matters...like a lot. Bad music...energy seems to dip. Great music...energy seems boundless at times. This playlist is my go-to one right now for running, walking, bootcamps, spinning and everything in between. Hope it helps you get your heart rate up too!

Miracle Maker (Dom Dolla & Clementine Douglas)

Leave a Legacy (Kairo, Easy McCoy, City Wolf, Sha'ki)

Destination Unknown (Alex Gaudino)

You Shook Me All Night Long (AC/DC)

Spice Up Your Life (Spice Girls)

Maneater (Nelly Furtado)

Morenita (HUGEL, Cumbiafrica)

Potential Breakup Song (Aly & AJ)

I'm Good (David Guetta, Bebe Rexha)

Turn Down for What (DJ Snake, Lil Jon)

At-Home Workout Progression

If you're wanting to get stronger, leaner and fitter, it's super important to "progress" your workouts. That just means that you change and sometimes intensify the exercises you do so that our bodies don't adapt and get used to what we are doing and therefore don't build muscle or get stronger. Completing the same exact movement with the same exact weight will cause us to plateau; our bodies are smart and they will stop responding and changing without variety.  

So when should you progress a movement? When you feel like the beginning exercise has become easy or just not as challenging-listen to your body. 

Check out this workout you can do at-home or in a gym or on vacation or anywhere you want...all complete with progressions :) 

Here's the Deal: 

Warm up for 5 minutes with a quick walk. Do each exercise for a total of 20 seconds, then progress to 25 seconds and then to 30 seconds as you get stronger.  Repeat the list 6 times through. Even at the 30 second time, it will take you less than 30 minutes to complete. 

Here's the work:

Warm up

1. Stand ups from a chair or couch

    --body weight air squats

        ---squat with weight held at your chest

2. Right side static lunge

    --right side step-back lunge

        --right side step-forward lunge

3. Left side static lunge

    --left side step-back lunge

        --left side step-forward lunge

4. Good mornings (bodyweight only)

    --deadlift with weight

        --single alternating deadlifts with weight

5. Push ups on all fours

    --push ups on knees

        --push ups on toes

6. Back extension with hands by hips

    --back extensions with arms in "goal post"

        --back extensions with arms overhead

7. Crunches with knees bent and feet on floor

    --curnches with legs up and knees bent

        --crunches with legs straight up in the air

8. Plank on knees and forearms

    --plank on toes and forearms

         --plank on toes and hands

Stretch and enjoy!