Monday, October 14, 2019

Fall into Autumn with More Energy, Less Body Fat and Decreased Inflammation!




It's Fall! And that basically means the holidays are coming, schedules are crazy and pumpkins are everywhere. If you're feeling less than energetic going into the cooler weather, check out the newest E.H. Fitness 21-Day Challenge...Monday, October 21-Sunday, November 10!




I've put together a 21-Day Challenge that is easy to follow, has minimal food prep and fast (and super effective) workouts. Also, we will practice intermittent fasting which will free up more time to enjoy the last weeks of summer! (If you read "fasting" and that scared you...stick with me...they are short daily fasts...not extended fasting times...promise!) 







So if you're ready to:


  • Get sugar cravings under control
  • Sleep better
  • Build strength without having to step into a gym
  • Eat real food to fuel your body
  • Decrease body fat
  • Reduce inflammation

...join me for E.H. Fitness' newest 21 day challenge...and finish you're summer with a bang!

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 daily encouragement, workouts and tips
  • Suggested food guide and recipes
  • Sample Grocery list
  • 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 PayPal* or 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 PayPal or Venmo invoice/request is paid, you will be added to the private Facebook group! :)

10 Minute Workout to Get Your Heart Pumping FAST!



Do you ever have this thought? “Ugh...I just don’t have time today to workout...I mean...maybe I have 10 minutes but that’s it. Well, friend, I have a 10 minute workout to kick your booty fast!! (Or it can be a great finisher for a longer workout...you choose!)

Here's the Deal: 

Complete 1 minute of each of the following exercises...try not to take breaks...but also listen to your body and if you need a sec to catch your breath, take it!

*Jumping Jacks
*Walk Out Push Ups
*Jump Squats
*Walking or Alternating Lunges (with hands overhead for extra)
*Butt Kicks (hands up for extra)
*Tricep Dips
*Mountain Climbers
*Bridge
*Skaters
*Plank (on forearms...give your wrists a breather)

And you're DONE!...Don't forget to stretch!

Saturday, October 12, 2019

Pumpkin Muffins...clean and fall perfection

 I know that it's pumpkin mania right now, but these are a must try. They are clean, gluten-free, dairy free and I fed them to a group of people who only eat flour and milk (exaggerating....slightly) and they didn't even know! Plus, you can make these in 30 minutes flat. POW.

E.H. FITNESS PERFECT PUMPKIN MUFFINS 

Yields 18 regular muffins, 36 mini muffins
(10 min prep, 18 min bake time)

What you need:

  • non-stick cooking spray (or muffin tin liners)
  • 2 cups old fashion oats made into flour (don’t freak out…just put them in your blender/food processor/magic bullet/etc. for like 10 seconds. Congrats, you just made your own oat flour)
  • 1 teaspoon salt
  • 1 teaspoon pumpkin pie spice
  • 3/4 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 3/4 teaspoon ground cinnamon
  • 3/4 teaspoon ground nutmeg
  • 1 1/4 cups pumpkin puree
  • 1/2 cup unsweetened, original flavor almond milk
  • 2 eggs
  • 1/2 cup 100% pure maple syrup
  • 1/3 cup honey
  • 2 tbsp sorghum molasses (omit if you don't have it)
  • Dash of vanilla 

What you do: 

  1. Pre-heat the oven to 375 degrees. 
  2. Combine all dry ingredients (oat flour that you made, sugar, salt, pumpkin pie spice, baking powder, baking soda, cinnamon, nutmeg, old fashion oats)
  3. Mix in all wet ingredients. Tough, right? 
  4. Fill your muffin tins ½ full (like ¼ cup for regular sized muffins and about 2 TBSP for mini muffins). 
  5.  Bake normal sized muffins for 15-18 minutes and mini-muffins for 10-12 minutes. They are done when a toothpick comes out goop-free. 
  6. Cool before diving in.
ENJOY!

Hearty Chicken Chili Stew


This soup/stew/chili is a stand alone meal all by itself. And, honestly, I can barely call it a "chili" since it doesn't have beans in it, but the one and only Ina Garten calls it that in her version...so I concede to her vast food knowledge. I've doctored this recipe up to be simpler and a bit more flavorful....enjoy!

E.H.Fitness Chicken Chili-Stew

What you need:


  • 1.5 lbs shredded chicken (see directions for so many simple and quick options)
  • 2 TBSP avocado oil (or your oil of choice)
  • 2 large white onions diced
  • 1 heaping TBSP minced garlic
  • 3 bell peppers diced (red, yellow or orange work best)
  • 2 cans crushed tomatoes
  • 2 cans diced tomatoes
  • 2 tsp chili powder
  • 2 tsp cumin
  • 1 tsp basil
  • 2 tsp Kosher salt (or whatever you have in your pantry)
  • 1/2 tsp cayenne pepper
  • 1/2 tsp red pepper flakes
  • 1/2 tsp oregano
  • freshly ground pepper to taste
What you do: 
  1. Figure out how you're going to do your chicken...buy it pre-shredded (Sprouts and Costco), grab a rotisserie chicken and shred that, or do what I did and throw a chicken breast and 4 boneless skinless chicken thighs into a crock pot on low for 4 hours and shred them)
  2. Heat the oil on medium and add the onions...saute until they start to become translucent
  3. Add the garlic and peppers to the onions and saute a couple more minutes
  4. Add all the spices to the veggie mix and stir it up
  5. Throw the onion, garlic, pepper mix into a big pot or crock pot with the chicken
  6. Add the canned tomatoes into the pot
  7. Cook it...until hot and steamy or all day on low or whatever floats your boat
  8. EAT IT! I ate it plain...and it was amazing, but I could also see how corn chips, cheese, sour cream, etc would make it tasty as well!
Enjoy!

Monday, October 7, 2019

Pumpkin Spice (and everything nice) Shake


It’s Fall! It’s Fall! I just went for a short run with a jacket on!!! It’s here! And therefore, it’s time for a new flavor of shake...and I’m sure you can guess what it is...pumpkin spice. I know...it’s everywhere, and this looks like every other shake I make (blame the handfuls of spinach) but let’s just remember that pumpkin is amazing for us. 


Pumpkin is...

๐ŸŽƒ packed with beta-carotene and lutein to help with healthy eyes

๐ŸŽƒ great at keeping our immune system strong with its loads of vitamin C and A

๐ŸŽƒ said to reduce blood glucose levels and therefore can help with diabetes 


So drink up! 


E.H. FITNESS PUMPKIN SHAKE


What you need: 


-1/4 cup pumpkin purรฉe 

-1 tsp pumpkin pie spice (or just some cinnamon and nutmeg)

-1 cup unsweetened almond milk

-2 handfuls spinach

-1/4 small avocado 

-Ice if you like it chilly

-1 scoop vanilla protein powder (I use @drinkorgain vegan vanilla bean)

-1 scoop unflavored collagen (I use @vitalproteins ...it’s @Costco for cheap!)


What you do:


Blend it and drink it!! 



Enjoy!!

Thursday, September 26, 2019

Grilled romaine...it’s a thing...





Last night we grilled burgers...and with a good burger, comes all the toppings ...including a leaf of crisp romaine. Normally I would make the rest of the romaine heart into a salad (or, let’s be honest, it would wilt and get slimy in my fridge), but a sweet client of mine had just told me she grills romaine bearts.

 So I tried it. And I LOVED it!

It was so easy, simple and delicious!

Simple Grilled Romaine

What you need:
  • Heart of romaine
  • Oil of choice (I used avocado oil...I’m obsessed)
  • Salt and pepper
  • Toppings if you want (bacon, cheese, dressing)
What you do: 
  1. Slice romaine heart in half lengthwise
  2. Drizzle with oil on both sides
  3. Salt and pepper
  4. Grill for 3 minutes each side
  5. Too with any toppings you’d like...totally optional...it’s amazing plain! 
Enjoy! 

Clean and Veggie-filled Chicken Pot Pie Soup

It's FINALLY feeling like fall...which means it's SOUP SEASON! Forget pumpkin spice (well...don't forget it...just move it over a bit) and get warm and fuzzy with this clean, “creamy”, veggie and protein filled soup.

Update: I had tried to make this by just adding the gnocchi at the end and it was super terrible...the gnocchi turned into little slimy balls in the soup...but never fear...I saved it by blending the gnocchi and it turned into a thick, creamy stew that is super reminiscent of a pot pie! 




Chicken Pot Pie Soup

What you need:

  • 6 cups chicken bone broth
  • 2 cups chicken (I just grabbed some shredded rotisserie chicken from Sprouts)
  • 2 carrots peeled and coarsely chopped
  • 2 stalks celery, coarsely chopped
  • 1 package Trader Joe's Cauliflower Gnocchi (if you don’t have, or don’t like, gnocchi, use potatoes!)
  • 1 yellow onion, (you guessed it) coarsely chopped
  • Peas (optional)
  • 1 TBSP minced garlic
  • 1TBSP ghee
  • a pinch of parsley
  • a pinch of turmeric
  • sea salt and to taste


What you do:

  1.  Throw everything but the gnocchi in a crockpot and cook for several hours on low.
  2. Toss the gnocchi in the microwave until soft.
  3. Blend the gnocchi in a blender with a bit of the broth from the soup until super smooth. 
  4. Pour  whipped gnocchi in soup and stir.
  5. EAT!



Tuesday, September 10, 2019

Favorite Berry (and veggie and protein) Shake



I know it’s September but it is still in the mid-90s in the Midwest. This strawberry shake is perfectly cool and filling for a snack or meal! 



What you need: 
  • 1 cup frozen strawberries
  • 2 cups spinach
  • 1/2 cup zucchini
  • 1/4 small avocado
  • 1 cup unsweetened almond milk
  • 1/2  serving vanilla protein powder*
  • 1/2 serving unflavored collagen *
What you do:
  1. Put everything into a blender
  2. Blend the junk out of it
  3. Drink it! 
* if it’s a meal...do a full serving ๐Ÿ˜‰

Wednesday, August 28, 2019

E.H. Fitness September 21-Day Wellness Challenge: Carb Cycling




It's almost officially fall...my most favorite time of the year. So let's celebrate with a Wellness Challenge-yay! If you're ready for a way to have more energy, get stronger and eat real food that is simple, supported and without any supplements, I've got one for you. 

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 in a 21 day wellness challenge. 

The challenge begins Monday, September 9 and ends Sunday, September 29 and is just $29 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 when you eat out . 
  • 21 days of quickie workout options (no more than 30 minutes a day)
  • 21 days of accountability and encouragement and access to a 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 and we will work through it all together!
  • Most importantly, NO supplements-just real food for real people living real lives.
There's noting 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, September 9. 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 PayPal or Venmo:) 

Monday, August 26, 2019

Easy-Peasy Protein Balls



I love protein balls...and so do my kids...and at tea shops and vegan bakeries, they can be costly for what they are. So a few years ago, my son and I came up with what we thought was the perfect protein ball recipe for home. We haven't deviated very much, but I feel like my daughter and I have recently really nailed it. 

This ball of protein and flavor is delicious and super simple, which means, you can add to it. So take the basic delish recipe and feel free to put nuts in, chia seeds, chocolate, dried fruit, etc.


What you need:

  • Parchment paper lined cookie sheet
  • 1 cup peanut butter (we used raw salted creamy natural peanut butter but almond butter or sunflower butter would be great too)
  • 1/3 cup honey (we used raw organic honey but agave or maple syrup or brown rice syrup will do as well, although you may want to do a bit less)
  • 54 grams of unflavored pea protein powder (we used 2 1/2 of the pea protein from Trader Joes but you can use whatever you want, just make sure it's unsweetened and just protein powder)
  • 1 cup oatmeal (we used gluten free quick oats), ground in a blender to course "flour"
  • 22 chocolate chips
What you do: 

  1. If you have a few minutes, on medium-low heat, combine peanut butter and honey and stir until smooth (be careful, it can burn!). You can skip this step, it will just take a bit longer for all the ingredients to incorporate.
  2. Remove pan from burner and let cool for a minute stirring continuously.
  3. Mix in protein powder and oatmeal in (you get a bit of an arm workout since it gets pretty thick)
  4. Make into tablespoon sized balls (or use a cookie dough scoop if you're lazy...er resourceful... like me).
  5. Top with a chocolate chip (totally optional :) ) 
  6. Refrigerate for around an hour and eat 'em! (they freeze really well too)



ENJOY!

Friday, August 16, 2019

20-minute Full Body Workout





Need a quick but butt-kicking workout to do at home, on the road or outside (OR in the gym)? I’ve got you covered. This little diddy works the entire body, boost metabolism and gets you super strong...go slow on those strength moves ๐Ÿค—

๐Ÿ’ช  3 minutes walking lunges (try to get to 100!!)
—-repeat the following list 3-4 times—-
๐Ÿ’ฅ 10 jump squats
๐Ÿ’ช  12 slow pushups
๐Ÿ’ฅ 25 plank jacks
๐Ÿ’ช 12 slow dead bugs (each side)
๐Ÿ’ฅ 10 burpees 
๐Ÿ’ช  12 slow tricep dips 
๐Ÿ’ฅ 25 jumping jacks
๐Ÿ’ช 12 slow bird dogs (each side)
—stretch—-

Enjoy! 

Wednesday, August 14, 2019

Clean and Creamy Broccoli Soup

I know it's still summer but fall is right around the corner and that means SOUP! I love a creamy soup with a crunchy salad but, alas, I can't eat dairy. So, I made a Creamy Broccoli "Cheese" Soup that is WAY yummy and WAY easy...my two fav food things!




Creamy Broccoli Soup

What you need:
  • 1 cup raw cashews 
  • 4 cups chicken bone broth (or vegetable broth if vegan)
  • 1 large white onion
  • 3 stalks celery,  chopped 
  • 3 carrots, chopped
  • 1.5 TBSP minced garlic 
  • 2 bags of frozen broccoli (feel free to use 6-8 cups fresh, I’m just crunched for time)
  • 1.5 tsp tumeric
  • 1 tap curry powder
  • 1 cup unsweetened original almond milk
  • Salt and pepper to taste!
What you do:
  1. Soak cashews in hot water for 15-30 minutes
  2. Dump everything else into a large stockpot and heat to a boil
  3. Reduce heat, cover and simmer for about 20 minutes or until everything becomes a bit mushy
  4. Remove the stockpot from heat and let cool a while
  5. Using a blender or food processor, add the almond milk and soaked cashews, blend until creamy and silky
  6. Pour the stockpot contents into the cashew “cream” and blend until smooth.
  7. Enjoy!

Thursday, August 1, 2019

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


Wednesday, July 24, 2019

NEW 21 Day Shape-up Challenge to End the Summer with a BANG!


It's almost August...gasp! How did that happen? Well...it did...and if you're feeling less than energetic going into the back-to-school time, I have a solution!

Even though for many people the end of the summer is full of vacations, back to school events, more traffic because...well...school starts the second week in August in many places, it's still a great time to get in shape and feel your best.

I've put together a 21-Day Challenge that is easy to follow, has minimal food prep and fast (and super effective) workouts. Also, we will practice intermittent fasting which will free up more time to enjoy the last weeks of summer! (If you read "fasting" and that scared you...stick with me...they are short daily fasts...not extended fasting times...promise!) 


So if you're ready to:

  • get sugar cravings under control
  • sleep better
  • get stronger without having to step into a gym
  • eat real food to fuel your body
  • decrease body fat
  • reduce inflammation

...join me for E.H. Fitness' newest 21 day challenge...and finish you're summer with a bang!

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 daily encouragement, workouts and tips
  • Suggested food guide and recipes
  • Sample Grocery list
  • 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 PayPal* or 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 PayPal or Venmo invoice/request is paid, you will be added to the private Facebook group! :)

Tuesday, July 2, 2019

30 Minute Full Body Workout...with Dumbbells...yay!



Need a quick, intense, full body workout? This one is challenging and can be done with with a single pair of dumbbells. Take or leave the little cardio challenges or do some and rest some or do them all...you get the picture: listen to your body.

30-Minute-Full-Body-Workout: 

What you need: Grab a pair of heavy weights and a mat

What you do: Do 20 seconds of the exercise and then 10 seconds of rest or cardio for a total of 8 times before moving on to the next set of exercises

Set #1: Squats for 20 seconds, jacks for 10 seconds
    (feel free to change up your feet position...you have 8 sets, don't get bored)

Set #2: Push ups for 20 seconds, mountain climbers for 10 seconds
    (change your push-ups to down dog push ups or dive bombs or single leg....the list goes on and on)

Set #3: Squat Curl Press with dumbbells for 20 seconds and jump squats for 10 seconds
    (nothing fancy here...just get the booty low each time!)

Set #4: Single let Dead lift with Row with dumbbells for 20 seconds and butt kicks for 10 seconds
    (alternate legs each set...and if you're feeling off balance, feel free to have both legs on the ground)

Set #5: Bicycle crunches for 20 seconds and toe touches (climb the rope) for 10 seconds
    (flex the feet or point the toes or straighten the legs...challenge yourself. The optional cardio in this set is just more abs...you're welcome)

Set #6: Back extensions for 20 seconds and plank jacks for 10 seconds
    (keep your feet together and think about lifting both chest and knees off the mat)

STRETCH...please :) 

Wednesday, May 15, 2019

Yoga playlist for relaxation anywhere

This playlist is my go-to guy for any yoga class, but I also use it for deep tissue massage to help me relax, around the house to help me feel more calm and have even fallen asleep to it once or twice. 

Studies have shown that listening to music, can increase dopamine levels so try it out and let me know what you think (that last one Uno is amazing)!

๐Ÿคท‍♀️๐Ÿ’ค




StudiesStudies

Monday, May 6, 2019

Breakfast for Dinner: grain free pancakes



I know that everyone loves those two ingredient banana and egg on cakes, but I think they just taste like banana...which is totally fine...but sometimes you just need a pancake like pancake. 

These are pretty amazing for grain free anything. Coconut flour is pretty tricky to bake with because it absorbs so much liquid (hence, little bit od coconut flour and lots of eggs). Point being, I didn’t make a mistake in how little “flour” to use :)

What you need

  • 1/4 cup unsweetened almond milk
  • 3 eggs
  • 2 tbsp avocado oil
  • 1 tbsp honey
  • 1.5 tsp baking powder
  • 1/4 tsp salt
  • 1/4 cup coconut flour
  • Cooking spray or extra oil for cooking 
What you do:
  1. Preheat a skillet on medium low with spray or oil of your choice.
  2. Whisk together all wet ingredients.
  3. Wisk in dry ingredients.
  4. Pour about 1/8 cup for each pancake into the hot skillet
  5. Wait a couple minutes or until you see bubbles forming on the top
  6. Flip for another minute or two
Enjoy with favorite toppings, scrambled eggs and veggies/fruit on the side!


Tuesday, April 23, 2019

Brand Spankin' New 21-Day Challenge Starts May 1!





I know I’m experiencing a jelly bean and chocolate egg hangover from this weekend...are you? Also, summer is sneaking up and it's good to have some healthy habits formed before the vacations and pool time starts.

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.

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 Challenge begins Wednesday, May 1 and ends Tuesday, May 21.

This BRAND SPANKIN' NEW Challenge is all about getting more energy, kicking sugar cravings, sleeping better, getting stronger and shedding a bit of fat in the process.

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
  • 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 PayPal*

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?



Click here to e-mail me that you are IN and ready to take control of your health (and the leftover Easter Candy :) .

*as soon as the PayPal invoice is paid, you will be added to the private Facebook group! :)

Monday, April 22, 2019

25 Minute Dumbbell Workout (with cardio :) )





Check it out...do each exercise for 20 seconds before moving on to the next. Then, repeat the list for a total of 6 times...enjoy!

Thursday, April 18, 2019

Lemon Poppy Seed Muffins...just in time for Easter Brunch!


I just ate one of these guys and I can not tell you how amazing these are. I don't eat gluten and dairy because those foods trigger some very scary migraines. So I tend to miss out on cake, cookies, scones, muffins, cinnamon rolls and basically all other amazing baked goods. And I miss them! So when I try out a new recipe and it's like the good ol' gluten-filled version, it really makes my day.

These gluten free lemon poppy seed muffins do not disappoint ( I betcha my family wont even be able to tell they are made with coconut flour).

What you need:

  • 6 eggs (at room temp)
  • 3 lemons juiced (about 5-6 TBSP)
  • Zest of lemons if you want to make them extra tasty
  • 1/2 cup honey 
  • 1/4 cup avocado oil (or ghee if you want a buttery, lactose-free experience)
  • 1/2 tsp almond extract
  • 1/2 tsp vanilla extract
  • 3/4 cup coconut flour (I buy mine in the bulk section of Sprouts)
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 1-2 TBSP poppy seeds

What you do:

  1. Pre-heat the oven to 325 degrees
  2. Line a muffin tin with liners or grease generously
  3. In a blender, blend all the wet ingredients and then add the wet ones and poppy seeds
  4. Pour or scoop (about 1/4 cup) into twelve muffin things
  5. Bake for 25-30 minutes (until baked through)
  6. ENJOY!

Thursday, April 11, 2019

Sausage and Peppers...less than 30 minutes!


Just doing a little bit of meal prep for the next day I don’t have more than 20 minutes to get dinner on the table.

It’s one of my favorites: sausage with peppers and onions over rice. Also, you can cook the sausage, cut it up with the cut up veggies and freeze it for later! 

Totally delicious. 

Plus, today, I had several bell peppers that didn’t have an immediate use but were getting little soft.

To prep, simply... 

☀️cut up a bunch of bell peppers and onions
☀️boil or grill or cook however some Italian sausage
☀️cut those sausages into pieces
☀️throw them all in a freezer bag and save for later in the freezer

When you’re ready to cook...

๐Ÿ™Œheat 1/2 cup chicken broth (or bone broth) in a skillet on medium high
๐Ÿ™Œadd the frozen peppers and sausage
๐Ÿ™Œcook until soft and bubbly (about 20 minutes)

Serve over rice or cauliflower rice or, my personal preference, a mix of both ๐Ÿ˜‰.

Monday, April 1, 2019

One Pan Cashew Chicken

Anyone else like to make meals in ONE pan? A single pan means way less clean up and that, to me, is cooking gold.


I grew up on cashew chicken take out...it was always my go-to order and this recipe does not disappoint. It has all the flavors, plus, extra veggies and way less sugar.  PLUS, this is super easy to prep beforehand to make it the easiest throw-together-meal on busy nights.




One Pan Cashew Chicken

What you need:

for the sauce

  • 6 TBSP coconut aminos (of if not on hand, soy sauce)
  • 1 TBSP apple cider vinegar
  • 3 TBSP honey
  • 1 tsp sesame oil
  • 1/2 tsp minced ginger
  • 2 tsp minced garlic
  • 2 TBSP cornstarch
  • water to thin the sauce as needed
for the rest
  • 1 lb chicken breast cut into cubes
  • 1 head cauliflower (I used purple cauliflower for fun)
  • 2 stalked celery, diced
  • 3/4 cup cashews
  • Salt and pepper to taste
  • Rice or cauliflower rice (or my fav...some of both)
What you do: 

for the sauce
  1. In a bowl, whisk together all the sauce ingredients 
  2. That's it-boom.
for the rest
  1. Preheat the oven to 400 degrees
  2. Line a sheet pan with foil (for easy clean up) and spray with cooking spray
  3. Toss the chicken with salt, pepper and half the sauce
  4. Spread chicken on prepared sheet pan and cook for 8-10 minutes
  5. Toss cauliflower, celery and cashews in the remaining sauce
  6. Spread evenly around chicken
  7. Cook for an additional 10 minutes or until chicken is cooked through
  8. Serve over your choice of rice
ENJOY!

Protein and Veggie Quinoa Bowl


I could eat this every single day. No joke. 


Protein Packed Quinoa Bowl


๐ŸฒQuinoa cooked in vegetable or chicken broth

๐ŸฒRiced cauliflower (lots of it)

๐ŸฒSautรฉed spinach and kale 

๐ŸฒTurkey sausage

๐ŸฒEggs

๐ŸฒHot sauce or not ๐Ÿคท‍♀️


This is the best for breakfast, lunch or dinner...or let’s be honest, any darn time of day. 

Monday, March 25, 2019

New E.H. Fitness Spring Fast Challenge: Eat lots of food, gain lots of energy, slow the aging process and maybe even lose bloat and fat!


Are you ready to gain some more energy, not feel starving all the time, plus, detox your body before summer? This 21-Day challenge does it all. And don't worry, you eat food (and lots of it) every single day; don't let the word "FAST" freak you out. During the challenge, we will eat for a certain number of hours each day...which can be flexible to fit all schedules.

Intermittent fasting, or simply eating all of your food during a specified window during a 24 hour period, has been shown to have the following benefits:


  1. Weight loss
  2. Improve muscle strength and workouts 
  3. Normalizes insulin sensitivity
  4. Decreases hunger
  5. Lower triglyceride levels
  6. Help slow the aging process


The challenge starts Monday, April 1 and ends Sunday, April 21 and includes:

  • 21 days of clean eating in specific blocks of time
  • Sample grocery lists
  • Sample meals (make at home, on the go, out to eat)
  • Recipes that are simple but tasty
  • Quickie workouts
  • Accountability and encouragement with access to an ACE certified wellness professional
  • Access to a small group of people doing the exact same thing you are, who have the same questions and struggles and we will all work through them together
  • Most importantly, NO supplements-just real food and an easy to follow schedule, PLUS, you don't have to come to any special classes or appointments, it's all online via private Facebook page just for our little group.
  • All for just $29*
Don't wait until summer to feel and look great. Get ready for the pool, vacations and warm weather by training your body to burn fat fast-this is something you can take into the rest of your life to maintain or reach another goal.

Simply e-mail erin@ehfitness.com to sign up or ask questions!

*I will invoice you via PayPal and add you to the group as soon as I get confirmation of payment :) 


Playlist to get you moving!



Sunday, March 24, 2019

Quickie Body Weight Workout for Energy


Wake up with this quickie-do-anywhere-workout! 

๐Ÿ’ช 50 jumping jacks
๐Ÿ’ช 40 bicycle crunches
๐Ÿ’ช 30 jump squats
๐Ÿ’ช 20 push ups
๐Ÿ’ช 10 jump lunges
๐Ÿ’ช 1 minute plank
☀️☀️☀️repeat 3 times☀️☀️☀️ 

Don’t forget to stretch. And listen to your body. For goodness sake if you can’t or don’t want to jump, don’t! Do the movement without the hop ๐Ÿค—

Friday, March 15, 2019

Spring Break Workouts



Me pretending to be in the tropics...I’m at a plant store...same thing, right? Going away for spring break? Congrats! I hope you had a grand ol' time. ๐Ÿ‘ˆI’m pretending to be on a tropical beach, but really it’s just the greenhouse at my favorite plant place ๐Ÿค—

 Whether you are heading to the beach or the slopes or somewhere in between, take these simple but tough on-the-road workouts with you so you don't lose all the strength and cardio fitness you've been gaining!

Spring Break Workout #1 
(30 minutes)

Here's the deal: Each Tri-set contains 3 strength moves and 1 cardio burst for a calorie killing, strength gaining circuit workout. Repeat all exercises for 1 minute (except for the cardio-it’s 30 seconds) before moving onto the next exercise in a tri-set and repeat each tri-set three times before moving on to the next. Minimal rest (less than 30 seconds) between sets is encouraged to keep your heart pumping as well as getting the most calorie burn and strength gain throughout your workout. 

Warm up for with 1 minute of jumping jacks and then get started. 

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.
30 second 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.
30 second Cardio Burst — Stair runs: Go as fast as you can up and down the stairs (or high knees)

BONUS MOVE: Plank for as long as you can on your forearms.

Stretch!

Spring Break Workout #2
 (20 minutes)

100 jumping jacks
90 bicycle crunches
80 hip bridges
70 squats
60 (second) plank
50 walking lunges
40 bird dogs
    30 jumps
        20 push ups
              10 walking planks 
           Stretch!

Spring Break Workout #3
 (15 minutes)

10 jumping jacks
10 jump squats
10 reverse lunges (each side)
100 bicycle crunches
10 mountain climbers
10 v-ups (each side)
1 minute plank
REPEAT 3 TIMES (or more ๐Ÿค—)

Monday, March 4, 2019

Weeknight Roast



Here in the Kansas City Area it's still 2 degrees as we approach St. Patrick's Day....ugh. I was thinking about what would be yummy and warm and comforting but still be clean and nutritious. Soup is always an option, but since we are experiencing the longest, coldest winter ever, soup isn't that awesome anymore.

 But you know what is always awesome, and I always forget about? Roast. Yep, that big hunk of meat with potatoes and carrots and onions that my Grandma would sometimes make on Sundays. That's the one. I've made it super easy and it is amazing (and the leftovers make a killer base for beef stew :)

What you need:
  • 3-5 lbs beef chuck roast 
  • 1 TBSP olive or avocado oil
  • 6 yellow or white onions
  • 10-15 carrots (if you are short on time, just grab a bag of baby carrots)
  • 1 bag of tiny potatoes (or 3 baking potatoes or the equivalent)
  • Your favorite steak seasoning (mine fav right now is from Q39)
  • 2 TBSP minced garlic
  • 2 cups beef or chicken or vegetable broth (my fav right now is Better than Bullion)
What you do:

  1. Heat oil in skillet
  2. Cut chuck roast into 3 sections and sprinkle or rub the steak seasoning in on all sides
  3. Brown meat on all sides (should take less than 2 minutes....it's just for color)
  4. While meat is browning, cut onions into chuncks
  5. Place 1/2 the onions on the bottom of a slow cooker
  6. Top the onions with the browned meat
  7. Spread garlic on top of meat
  8. Add the rest of the onions on top
  9. Pour the broth over everything 
  10. Cook on low for a few hours...I start mine around 8 or 9 a.m.
  11. Peel the carrots and put the carrots and potatoes in the crockpot about 3-4 hours before you serve it. (make sure you pour some of the juices from the crockpot over the carrots and potatoes
  12. Serve and enjoy!
I hope you love this as much as I do! :)

Wednesday, February 27, 2019

Mango....yes please!



Mango wasn't a fruit on my radar until recently. In fact, I didn't really like it. It was a bit "fuzzy" in it's texture for me. But then, all of a sudden, my sister offered me a disgusting looking piece of dried orange-ish-brown fruit...and because I was super-duper hungry, I took it. My. Mind. Was. Blown. No joke, My head snapped up  "What is THIS!" I asked (overly excitedly). "Oh," said my sister. "It's just unsweetened, unsulfured, dried mango." I was SOLD. Fresh mango, dried mango, freeze dried mango, frozen mango, any kind...I'm in.

With no added sugar, mango has become my go-to sweet treat. Check out its impressive nutrition profile.

Mango is awesome because:
  • Contains over a dozen kinds of antioxidants...yep...those guys that fight against free radical damage that can lead to cancer, diabetes and other illnesses.
  • Boosts immunity with lots of vitamins A, C, E and B
  • Helps with digestive health with lots of fiber and digestive enzymes
  • It's super duper yummy
I did have to do a bit of research on how to tell when/if a mango is ripe, so let me break it down for you in case you don't know either: just like a avocado and peaches, it should have a little softness to it. And it might smell fruity at the stem...that's it!This video is super helpful when cutting up fresh mango. 


Tuesday, February 26, 2019

The missing piece to your health: ZZZZZZzzzzz



For many, it is common sense that to stay healthy and fit you need to have balance and nutritious eating habits as well as an active lifestyle. I think what many of us forget though, is that even if we are the most healthy eaters ever and exercise every day, we can be ruining our hard work and putting our bodies at risk if we don’t get enough sleep.

We need sleep to survive…much like food and water. Sleep expert and President and Medical Director of somniTech, Inc., Dr. Steven Hull, says every person is different in their sleep needs, but the average person should get between 7 and 8 hours at their best. The benefits of sleep are vast and necessary for survival. 

Benefits of Sleep: 
  • Sleep repairs the body 
  • Improves our memory 
  • Keeps your heart healthy 
  • Reduces stress 
  • Helps with your weight loss goals
When we do not get enough sleep (at the very minimum, 6 hours a night) can be tragic to our health. 

Consequences of not sleeping enough:
· Loss of memory
· Decreased alertness
· Increased cholesterol 
· Raised blood pressure
· Increased risk of getting sick due to a weakened immune system
· Decrease of important of leptin (the hormone that tells us we are full) and an increase of ghrelin (the hormone that tells us we are hungry)

According to several studies  sleep (or lack of sleep) has a correlation to obesity and weight gain. 

So what can a person do if they have problems falling asleep or staying asleep like some 50 to 70 million Americans do? Incorporating a few simple changes into your life (especially around bed time) can make a big difference in how easily you fall asleep and stay asleep.

Sleeping Don’ts:


#1 Say good night to caffeine
  • Even if you don’t think that caffeine is effecting your sleep, if you have sleeping problems, try to limit your caffeine to morning times only and Dr. Hull says it is a good rule for everyone to stop any kind of caffeine intake at 2 p.m.
#2 Skip the nightcap
  • Though alcoholic beverages might make us sleepy and some people may doze off after a glass of wine, alcohol interferes with our natural sleep cycle and cause disturbances. So abstain from drinking to for a better night’s sleep.
#3 Don’t exercise to wear yourself out
  • Exercise is a fantastic way to be more energetic and alert not so much to put us to bed. When we exercise is done too close to our bedtime, our bodies will not be ready to slow down, we’ve revved them up and we’ll be up for a few more hours. A great rule of thumb is to make sure that you have at least 4-5 hours before you plan on going to bed.
#4 Turn off the TV and Computers
  • Falling asleep in front of the TV or heading to bed after updating your Facebook page or finishing a presentation for the next day can deter any real attempt at good quality sleep. The lights from computers signal our brains to become alert and late night television is anything but relaxing (think sobering news programs or sit-coms).
#5 Quit midnight snacking
  • Not only does midnight snacking pack on the pounds, but eating refined carbs (bread, cake, cookies, cereal, etc.) or sugary foods put your body into a hormonal rollercoaster keeping you from sleeping through the night. If you have to eat before you go to bed, focus on protein (a few slices of turkey, a small handful of almonds, etc.)
Sleeping Do’s


#1 Relax
  • Relax both physically and mentally. Stress can be one of the major causes of insomnia and disordered sleeping. Try for just a few minutes before you go to be to do some easy breathing exercises or light yoga and stretching.
#2 Make your bedroom a sleep-haven
  • The only two activities that you should do in the bed room are sleep and sex. This will promote a sleeping environment instead of a room that is used for work, TV watching, doing crafts, etc. Being in your bedroom will signal your body that it is time to rest.
#3 Lights out!
  • Making your bedroom dark when you sleep is important. Our bodies are made to sleep when it is dark outside. So if you have a spouse that likes to read late into the night with the light on, or if you work the night shift and have to sleep during the daylight, get yourself a sleep mask to cover the eyes.
#4 Have a bed-time routine
  • Just like you might have a morning routine where you get up, brush your teeth, go to the gym, eat breakfast, take a shower, etc., have a bed-time schedule as well. Maybe have a cup of herbal tea (it’s caffeine free) while reading a book for a few minutes, then brush your teeth, do some light stretching and turn off the lights and close your eyes. All of those things, when you do them every day, will signal your body that it’s time for sleep.
#5 Go to bed and wake up at the same time every day
  • That’s right, every day. Yep, even the weekends. Having a set schedule for when you go to sleep and when you wake up will get your body and mind into a routine so that your internal clock knows when it’s time to go to bed and more importantly, when it is time to wake up (instead of waking up randomly in the middle of the night.

Follow these tips and get a better night’s sleep…your body will thank you!