30-minute, No Equipment, Full Body Workout

Sometimes you just need a straightforward workout than can be done quickly without any equipment and this one is a great one. 

30-Minute Bodyweight Strength Workout

Here's the Deal: 

Complete 3 rounds of each circuit by doing each move for 45 seconds. Feel free to take short breaks in between exercises. 

Here's the Work:

Circuit 1: Lower Body Focus

1. Squats – Regular bodyweight squats, go deep.

2. Glute Bridges – On your back, drive hips up.

3. Bulgarian Split Squats (Right Leg) – Rear foot elevated on chair or step.

4. Bulgarian Split Squats (Left Leg)

5. Wall Sit – Hold squat position against a wall.

Circuit 2: Upper Body Focus

1. Push-Ups – Modify on knees if needed.

2. Superman Hold – Lay on stomach, lift arms and legs.

3. Triceps Dips (on chair or low surface)

4. Pike Push-Ups – For shoulders.

5. Plank Shoulder Taps – In high plank, touch opposite shoulders.

Circuit 3: Core & Full Body

1. Plank to Push-Up – From forearm plank to push-up position and back.

2. Leg Raises – Lie on back, lift legs up and down.

3. Bicycle Crunches – Elbow to opposite knee.

4. Bodyweight Reverse Lunge to Knee Drive (Right)

5. Bodyweight Reverse Lunge to Knee Drive (Left)

Why you should walk outside...even when it's cold.

Walking outside is one of the simplest ways to get exercise in our daily lives. It's free, you don't have to go to a gym or use equipment, it's easy on the joints and helps improve bone density. Outdoor walking can increase bone density, improve cardiovascular health and even stabilize blood sugar. But what about when it's cold? Ah...well...the benefit can be even greater!

Here are 3 great reasons to bundle up and make winter walking part of your routine.*

1. Walking outside in general can be great mood boost, but during the colder months, it can help with seasonal affective disorder (SAD).

2. Because there is less stress on the heart from heat, walking in the cold air can lower blood pressure and increase the efficiency of your workout.

3. Studies have shown that when working out in cold air, the body can more easily burn fat. 

So, get out there in the colder temps and get your steps in!

* Make sure you are being smart about walking when it's very cold and follow these tips to stay safe. 

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!

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

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! :)

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.

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:)

Carb Cycling...what is it good for?!

Every heard of carb cycling? Nope...it's not a spinning class designed to burn up all your carbs. It's a pattern of eating more carbohydrates (grains, fruit, starchy veggies) on some days and eating less of those foods on other days.

Why would you do that? Well, carb cycling has been shown to have the following benefits:

1. Preserves muscle 
2. Helps with muscle recovery
3. Reduces body fat
4. Helps metabolism stay high
5. Allows flexibility and encourages consuming a variety of foods
6. Can prevent hormonal imbalances
7. Lessens hunger
8. Increases energy

And how does it do all that? So....the body loves carbs (so does my mouth and tummy). When we eat carbohydrates, they are stored in the body as glucose which is what our systems use as energy first. When we deplete those glucose levels by limiting our carb intake, our body turns to stored fat in our body for energy. Whoop!

Try it with my in the newest E.H. Fitness 21 Day Wellness Challenge. It begins Monday, February 20! 

January Heath Jump-Start 21-Day Wellness Challenge

As 2022 winds down, many of us reflect on the year that just passed and look froward to the year ahead. If 2022 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 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 January Heath Jump-Start begins Monday, January 9 and ends Sunday, January 29. 

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, 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 $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 2022, e-mail me for your special discount for this challenge!

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.

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! :)

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! :)

Ankle sprain workout (Updated: broken ankle workout)

There’s a lot going on in this pic…a badly sprained ankle in a boot (nope…new news-broken in two places and currently in an actual cast)… thanks, pickleball, a crutch (can’t yet put much weight on the foot), billowing pj pants (I’m not going anywhere) and a few dumbbells (nothing wrong with my upper body and core!). 

So what can you do for fitness when you can’t use your leg? So much! Put on your favorite rockin’ playlist and get stronger with this workout! 

Here’s the deal:

Do each movement 12 times. Complete the list 2-4 times depending on the time you have (I have all the time! 🤣😭)

Here’s the work:

-knee push ups 

-chest flies with legs up in the air

-leg raises from all fours

-fire hydrants for all fours 

-tricep dips off bench or on floor

-bicycle crunches

-ab in and outs 

-seated leg extensions 

-seated bicep curls

-seated overhead press

Stretch

#anklesprain #pickleball #workout #dontquit #ehfitnesskc 

2022 Resolution Success!

Let’s face it, New Year’s Resolutions (NYR) aren’t hard to make; they’re hard to keep. In fact, 80% of resolutions made at the beginning of the year are said to fail by February. But WE can be part of the 20% that last! Simply follow these 7 steps to ensure a successful healthy goal.

1. Set a goal. According to Psychology Today, if you make a specific resolution, you are 10 times more likely to succeed the desired outcome. So write your resolution down in detailed terms. (ex: I will lose 15 pounds by June 1st. I will quit smoking using the patch by March 15th, I will eat two fruits and four servings of vegetables every day.) 

2. Be reasonable. Just as important as setting your goal is making sure that your goal possible and something that you want to achieve. If eating more fruits and veggies does not appeal to you on any level do not make it 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 2013. Setting unrealistic goals like this will just ensure another failed NYR. Find something you can be passionate about and stick to 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. Think baby steps. If your resolution is to lose those extra 30 pounds, aim for 1-2 pounds of weight loss a week until you reach your goal. Or if you want to get 8 hours of sleep a night, you could back up your bed time by 10 minutes every couple of days until you are snoozing for 8 hours.

4. Tell the world. This is an important step in the road to NYR victory. Tell your friends, co-workers, family, even the cashier at the grocery store that you are vowing to quit smoking, lose 10 pounds, or get to the gym 4 days a week. When your will wanes, the peer pressure that you’ve created for yourself will help you keep on track.

5. Be positive. Ever heard of the Little Engine that Could? With her mantra of “I think I can, I think I can I think I can..” she accomplished her goals. Even though the mountain was steep and took a lot of hard work, she kept positive with her eye on the prize. 

6. Become a journalist. No, not the kind that goes out and gets “the scoop,” but the kind that writes everything about your progress in a journal or on your phone or wherever. Studies show that people who keep a running tab on their progress are 50% more likely to succeed at their goal than those who do not. It doesn’t have to take much time…just a sentence or two each day (that’s like 15 seconds of your time). For example: I went to the gym today, lifted weights for 25 minutes and ran for 30 minutes on the treadmill. Weight today: 175…I’ve lost 2 more pounds!

7. Don’t be your own worst enemy. Many times, people fall off the NYR bandwagon because they experience a set back. Maybe they missed a session with their trainer, had a cigarette at a party or ate half a pan of brownies. No matter what your goal is, you will experience a relapse from time to time. Write it down in your journal and then move on. No beating yourself up…just get back on track.

Remember, your NYR should be flexible. If you start working on a goal and find that there might be a better goal or better way to achieve your goal, don’t quit, just change it.

Need help with health and wellness goals? Sign up today for the 21 Day Detox from 2021...it starts January 10!

Happy resolution making!

Detox from 2021 in 2022!

 2021 was quite a year and if you're feeling ready to move on (or race to) 2022, 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, 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. 

BUT 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 2021 Detox (you know...like a sugar detox...but for last year :) ) starts Monday, January 10 and ends Sunday, January 30. 

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. 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, workouts and tips
• Suggested food guide and recipes
• Grocery lists for each phase of the challenge
• Daily workout schedule PLUS exercise videos each 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 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:) .

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

The Perfect Do-Anywhere Vacation Workout

This winter, we are heading to the beach for a nice, long week of relaxing and adventuring. I know that many people love to ditch their workouts when they travel...that's part of the "vacation" part. And I also know that some people actually like to take their workouts on the road with them.  So, for the latter...and myself...here's the workout I will be doing in addition to swimming, biking and all the fun active things to do in a new place!

Here's the deal: 

Repeat all strength exercises 12 times before moving onto the next exercise. Cardio Bursts should last 30 seconds for beginners and 60 seconds for advanced trainers. Minimal rest between sets is encouraged. Repeat entire workout three times for a total of 30 minutes.

Here's the work: 

LOWER BODY WORK

Squats: Make sure your knees don’t go over your toes. This will protect your knees.

Step Ups: Step up onto a very sturdy chair or the 2nd or 3 stair in a staircase.

Lunges: Press through your heel on your way up.

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

UPPER BODY WORK

Push Ups: These can be done on your knees or at an incline such as off a table or counter.

Tricep Dips: Move the legs in toward the body to make the dips easier or straighten the legs to make them harder.

Table Pull Ups: Use as much of your upper body as possible and use the legs for assistance only.

Cardio Burst — Jumping Jacks: Bring your arms to shoulder height only for a little extra arm work.

CORE WORK

Bicycles: Keep your eyes on the ceiling and never pull your head/neck with your hands.

Leg Lowers : Lower only as far as you can without your lower back popping up off the floor.

Back Extensions: Keep your abdominal muscles tight during this movement and make sure to breathe.

Cardio Burst — Plank Jacks: Try to keep your body straight, without sagging the stomach down or lifting the hips up.

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 more reps or increase the Cardio Burst times.

FREE 12 Days of Christmas Fitness Challenge

Need to spice up your workouts or burn off a bit of holiday stress? I have a FREE 12 day fitness challenge that builds on itself to make you stronger each day leading up to Christmas.

Simply e-mail me (erin@ehfitness.com) by Saturday, December 11 with one of the two options below and let's get started!

Option 1: Just send me the workout, I'll do it on my own.

Option 2: I want a daily reminder e-mail with my workout.

What to expect during the challenge:

• Each day, there will be an assigned exercise-something that you can do anywhere without any equipment.
• Day 1 begins with a specific exercise with assigned number of repetitions. Day 2 will be a different exercise/repetition that you do after completing the day 1 assignment. Day 3, you will complete day 1, 2 and 3...and so on. When you reach day 12, you will be doing all of the exercises from the previous day...wew!
• This challenge can be done on it's own or in addition to your regular workout routine. It pairs nicely with a brisk walk if nothing else!

Let me know if you are in!