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!

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! :)

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:)

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.

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.

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 

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.

Fit Fast: 21-Day Wellness Challenge

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

I've got you! 

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

• Get sugar cravings under control

• Sleep better

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

• Eat real food to fuel your body

• Decrease body fat

• Reduce inflammation

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

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

We will be learning all the ways that IF can benefit our bodies and minds...it's going to be a great time! PLUS, lots of extras including  Workout and 21-days of dinner suggestions (so you don't have to decide what to put on plates every evening...more time and energy saved!)

Join me for E.H. Fitness' next 21-day challenge...and go into summer feeling your best!

There are NO supplements, pre-packaged foods to buy or long hours in the gym. Just real food and quick workouts to help increase energy, promote better sleep, decrease anxiety and maybe even shed some body fat.

Here's what you can expect when you sign up:

• Membership to a private Facebook group with all the things

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

• Sample Grocery lists

• Workouts for strength and endurance 

• Exercise schedule including bonus workouts

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

• A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a group of people doing the same work.

• Access to an ACE certified personal trainer and wellness coach with over 10 years of experience

• NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.

• All for $29 payable via Venmo*

Are you in? Ready to choose to feel better and ditch some unhealthy habits? Ya know...when you feel better you look better...so what's there to lose?

E-mail me @ erin@ehfitness.com me that you are IN!

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

Choosing a Personal Trainer that Fits YOU

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

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

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

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

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

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

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

Other questions to ask a potential personal trainer:

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

Happy PT hunting!

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

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

 A few things to do before you get started:

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

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

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

The plan:

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

 

Week 1: Walk 30 minutes.

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

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

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

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

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

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

Week 8: Run 20 minutes.

Week 9: Run 25 minutes.

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

Week 11: 5K RACE!

 

For upcoming races in your area, click here.