Thursday, April 30, 2020

Running, Walking and Biking on the Street: How to Stay Safe While Getting Fit

Now more than ever, people are taking to the streets to run, walk and bike. Of course they are! My family has never been more active outside in our fact we all bought new bikes in the last month. It's one of the only things we can do right now with the stay-at-home order in place, and we are so thankful for that ability!

 In fact, I feel like the ability to get outside and move our bodies right now as a community is a more ways than one. A life-saver, UNLESS, we don't follow some simple safety precautions, and then it becomes risky. So ride, walk and run your heart's content with these things in mind.  

When you’re biking:

  1. Ride with traffic, not against it. This makes you more visible to motorists on the street and especially in intersections.
  2. Follow traffic laws. Just because you’re not in a car, doesn’t mean that you don’t need to follow traffic signals such as stop lights, signs, etc. Not doing so can put you at risk for an accident.
  3. Wear a helmet. A helmet is a MUST when bicycling. And not just for children…for adults as well. In 2018, 857 people died in bicycle crashes in in the U.S., about 2/3 of those deaths are cause by head injury. Wearing a helmet reduces your risk of head injury by 85%. With those statistics, there is no reason not to take 10 seconds to strap on a helmet to your head or to your kids’ heads.

When you're walking/jogging/running

  1. If you can’t walk on a sidewalk, you should always face traffic when exercising on foot in a street. Though it might seem counter-intuitive, you do this for several reasons. First, you can see motorists on your side of the street to avoid being hit by a absent minded driver. It’s also a good idea because motorists expect you to be on that side so you are more predictable.
  2. If it is dark, either in the morning or in the evening, you should wear light colored clothing or even reflective clothing so that you are more easily spotted by traffic. Remember, only ninjas need to dress in all black at night!
  3. Pay attention. You should also be following traffic signals such as stop lights and always, just like when you were a kid, look both ways before crossing the street.

For everyone: 

  1. Check the weather before you leave the house and dress appropriately. Layers are always a good idea when the weather is chilly so that you can take clothes off when you start to warm up.
  2. Carry a cell phone and I.D. on you in case of injury or an emergency.
  3. Be alert, not only of traffic but also of other people so as not to collide with others and also to protect yourself from assault.
  4. If you are driving, pay extra attention to your surroundings and give the pedestrian and cyclist the courtesy that you would want extended to you!

Friday, April 17, 2020

Be Still and BURN! A New Workout

As we are socially distancing, it's hard not to fall into the same body weight workout routine day in and day out. Or perhaps it's just plain hard to get off the couch to fall back into the kitchen...I've been both places :) Either way, here's a "fun" new workout that is a challenging way to  NOT move your body AND sill see strength gain, calorie burn and less pressure on the joints.


Well, let's get started!

Isometric exercise. So when you do a plank or a wall sit, you aren't moving, you are staying still, but you are still working hard, right? Well those are two great examples of an isometric exercise. Isometric comes from the two words "same" and "length" which is exactly what the muscle is doing when you are performing an isometric exercise. Exercises like this are used to prevent and treat injuries as they are low impact and require little to no equipment.

I did this 45 minute gem of a workout this morning and I'll tell you was freakin' hard...AND....I loved it. You stay sill a lot and then do cardio bursts in between. It felt good to challenge myself in a different way. I hope you can appreciate it as well!

E. H. Fitness Isometric Timed Ladder Workout

Here's the deal: do each exercise for the allotted amount of time, then go through again for the next amount of time until you've gone "up the ladder" and then back down again. 

15 seconds, 30 seconds, 45 seconds 1 minute, 45 seconds, 30 seconds, 15 seconds

Right Lunge (go down and hold at a 90 degree angle)
Left Lunge
Cardio: 4 Jumping Jacks, 4 Jump Squats, 1 Burpee (repeat until time is up)
Hovering Plank/Push Up (alternate between a 15 second plank, 15 second hovering push up for time allotment)
Cardio: 4 Jumping Jacks, 4 Jump Squats, 1 Burpee (repeat until time is up)
Right Single Leg Bridge (go up and hold!)
Left Single Leg Bridge
Cardio: 4 Jumping Jacks, 4 Jump Squats, 1 Burpee (repeat until time is up)
Static Leg Low Hover (lay on your back with your hands under your glutes, lower your legs and hold them while keeping the lower back on the floor)

Make sure to stretch!

Monday, April 13, 2020

Stuffed Chicken Breast: 4 Ingredients!

Sometimes you need an easy, go-to meal that doesn't have a zillion ingredients. And maybe you need a super tasty, simple recipe that can be served to important guests or to your family...or even just you! Here's one that I have 
tweaked to be super healthy and delicious. 

E. H. Fitness Stuffed Chicken Breasts

What you need:
  • 4 boneless, skinless breasts (or 8 thighs)
  • 1 sprig of fresh rosemary, chopped finely
  • 4 tbsp goat cheese or feta crumbles or dairy free cheese
  • 4 tbsp finely chopped Canadian bacon
What you do:
  1. Pre-heat oven to 350 degrees
  2. Heat cooking spray or oil in skillet on medium high heat
  3. Combine rosemary, cheese and Canadian bacon in a little bowl
  4. Use a knife to cut a "pocket"  in the breast or thigh
  5. Stuff the mixture into the pocket
  6. Seal the pocket closed with toothpicks
  7. Salt and pepper chicken to taste
  8. Sear the chicken in the skillet on each side for 1-2 minutes or until brown
  9. Place the chicken on a sprayed or lined baking sheet
  10. Bake chicken for 20 minutes or until cooked through 
Serve with lots of veggies and enjoy!

Pizza night


One of my favorite foods is pizza. I know I'm not alone in this. I also don't eat food with gluten and I don't eat is basically off the menu for me unless I go to VERY specific restaurants or make it myself. This week, we did make-your-own pizza night at my house and I wanted to share my two favorite pizza crusts.
I found a cauliflower crust at Trader Joe's (freezer section), got a ton of veggies from the salad bar...because I'm lazy...and sprinkled some dairy free cheese. Oh..and I treated myself to a some pepperoni. Let me tell was DELICIOUS. I got tons of veggies in (they are hidden under the cheese and pepperoni...haha) and was able to enjoy pizza with my family. It even reheated really well a couple days later. Definitely worth a try. The cauliflower crust could also be used as any kind of bread or cracker replacement for dipping or topping...can't wait to use it again!                               

UPDATE: So, if you are totally grain free, this Mikey's pizza crust (I get mine at Sprouts), is pretty tasty as well AND if you are reading this during the Covid-19 stay-at-home order where salad bars are closed, I will be using just extra chopped up veggies from my fridge! 

Honey Chicken Thighs

I'm a chicken breast eater...which is great...but I realized a little while ago that there are several parts to a chicken that are much more flavorful than the breast like the thighs. So yesterday I picked up some skinless, boneless chicken thighs and got this incredibly tasty and easy recipe from a friend and it was delicious...and, of course, I modified it to be a bit cleaner and dare I say, better? 

I paired the chicken with mixed stir-fry veggies and cauliflower rice. It was sooo good, filling and easy. Oh! And my whole family liked it!

E. H. Fitness Honey Chicken Thighs

What you need: 

  • 2 lbs boneless, skinless chicken thighs
  • 3 TBSP Coconut Oil (or oil of your choice)
  • 3 TBSP Coconut Aminos
  • 4 TBSP Honey
  • 1 TBSP minced garlic
  • 1/2 tsp sesame oil
  • 1/2 tsp minced ginger
  • Dash of black pepper

What you do;

  1. Pre-heat oven to 425
  2. Line an 8x8 pan with foil OR use a silicone baking dish. The honey-soy sauce is super sticky and takes forever to scrub therefore, line the pan!!
  3. Mix all the ingredients (except chicken) together
  4. Place chicken thighs in a single row in your baking pan
  5. Pour sauce over the chicken
  6. Flip the chicken to get the sauce on the other side
  7. Bake for 40 minutes 
  8. Serve with rice or cauliflower rice and mixed veggies!

Thursday, April 9, 2020

Get Fit and Stay Connected 21-Day Challenge!

Missing the gym? Missing community? Missing NOT having to make dinner every night? Missing...well...everything right now? I'm totally there too. Therefore, I'm introducing an all NEW E. H. Fitness 21-Day Wellness Challenge...and you don't have to wait long, it starts THIS Monday, April 13!
We've all been home a while now with everything cancelled around us. Perhaps, like me, you've been stress eating, working and schooling all day long and in need of a bit of a stress relief,  food make-overs as well as some butt-kicking workouts. I've got you covered!
This 21 Day Wellness Challenge will include:  
  • Membership to a private Facebook group
  • 21 Days of "What to Eat for Dinner" complete with recipes and grocery lists for the week.
  • Three LIVE workouts every week via Zoom and Facebook Live (don't worry, some will be posted so you don't miss out)
  • Lunch-time check-ins post-workout once a week via Zoom 
  • A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a community of people doing the same work.
  • Daily engagement to help us stay positive and sane
  • 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 cook at home, pick up or have delivered.
  • All for $29 payable via PayPal ( or Venmo (erin-heide)

Are you in? Ready to choose to feel better and ditch some unhealthy habits during our time away from work and activities? Ya know...when you feel better you look what's there to lose? (Except for maybe some stress, tension and maybe even body fat.)

Click here to e-mail me that you are IN and ready to take control of your health and attitude while staying at home for the next few weeks. 

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

Wednesday, April 8, 2020

I'm Here to Help You Virtually Crush Your Wellness Goals!

We've been staying at home for a while now and that means it's time to get up off the couch and creative with how we keep ourselves fit and healthy. 

I'm so excited to announce the FOUR new ways I can help!

1. Personal Training. can still get one-on-one time and attention with a personal trainer. I have been working with clients via video session and it's going great. The other option is no-contact, outdoor training....also a great option for the natural and social distancing lovers! If either of those options peak your interest, shoot me an e-mail at or a text at 913-909-2043 to see how I can help you reach your wellness goals!

2. Online Yoga. Voted best photographer in KC by the Pitch (2019), Leah Emerick is hosting live virtual yoga classes with yours truly. So relieve some tension and support local small businesses by clicking here for all the details!

3. Stay Connected and Fit 21-Day Challenge. There is a new one coming...complete with live workouts, 21 days of dinner ideas and lots more. Let me know you are interested by e-mailing me at More info to come in the next couple days!

4. LIVE Zoom Stretch and/or Fitness Classes for Your Business. So you've sent your employees home and are trying to find ways to keep up moral as well as adding a bit of a bonus to your company's work days. Bring your employees a stretch break to ease aching backs and shoulders from all those Zoom meetings. Or maybe have a group sweat session to get over the afternoon slump. It's a great way for everyone to check in with one another and also let your people know that you are thinking about them and their health! Contact me for more info (