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 what's there to lose?

E-mail me @ 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 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
*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.


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.

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 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 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!

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’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...

🎃 packed with beta-carotene and lutein to help with healthy eyes

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

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

So drink up! 


What you need: 

-1/4 cup pumpkin purée 

-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’s @Costco for cheap!)

What you do:

Blend it and drink it!!