Saturday, June 27, 2020

I'm Your Trainer...Anywhere You Are Comfortable!

Are you at a loss of how to exercise to meet your goals or how to prevent injury while getting in shape?

I can help you...with three great options to fit anyone's comfort level:

  • Excited to get back into a gym? I have an option for that (no extra cost or membership!)
  • Love the outdoors? I've got you covered!
  • Not ready to leave the house and be with people? I can do that too with virtual training!
to set up a FREE consultation, call or text 913-909-2043 or e-mail

I look forward to hearing from you!

Friday, June 26, 2020

Tips and Tricks for Better Sleep

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!

Wednesday, June 24, 2020

Keep Safe While Exercising in the Heat

It's summer and that means some heat and humidity. As I started my outdoor workout this morning, I was drenched with sweat two minutes in. And then later today, my active five-year-old came to me thirsty and red-faced with her hair slicked back with sweat. 

Keep your family and yourself safe while being active in the heat! 

Exercising in the heat:

• CHUG-A-LUG! Down about two cups (16 oz) of water and hour or two before exercise. Drink ½ cup (4 oz or about 2-3 gulps) every 15-20 minutes during exercise. And be sure to continue drinking water even after your workout is complete to ensure that you are properly hydrated. 

• TAKE IT OFF: Wear light colored, breathable clothing. If you’re starting your workout in the morning and it is cool out, make sure to wear layers that you can remove as your body heats up.

• SLATHER IT ON: Working out in the sun is a great way to work on your tan and get vitamin D, but also an easy way to get too many rays. Don’t forget the water proof sunscreen, hat and sunglasses to protect your skin and eyes from the sun’s damaging rays.

• SLOW IT DOWN: Your body may need up to 14 days to acclimate itself to warmer weather, so when you start out, slow down for the first few workouts to see how your body responds to overloading when in the heat. Slowly increase your duration and intensity as your body becomes used to the heat.

The biggest thing when working out in the heat is to stay hydrated. As long as the body is hydrated it can regulate its temperature, but if you aren’t ingesting enough water, your body starts to store heat inside, raising your core temperature which puts your organs and central nervous system at risk…yikes!

So what happens if you get overheated? You can be at risk for heat exhaustion or heat stroke. Check out the symptoms of each in case you or someone your know needs help.

Heat Exhaustion:

• Dizziness, fainting, headaches
• Moist skin
• Upset stomach/vomiting
• Weakness

Heat Stroke

• Dry, hot skin (no sweating)
• Confusion
• Loss of consciousness
• Seizures

If you or someone your know is experiencing heat exhaustion or heat stroke:

• Call 911 immediately

While waiting for help:
• Move to a cool, shaded area
• Remove any heavy clothing
• Drink cool water

It's Blueberry Season: Blueberry Muffin Makeover

It's blueberry season and that means blueberry muffins!! Blueberries are a power house of fiber, antioxidants and deliciousness. And muffins are amazing...but a bit heavy, sugary and sky high in calories...until now!

I made these delicious, anything-but-dry, gluten/dairy-free muffins this weekend and they were a hit. With a cup of coffee; yummy perfection.

As with lots of things, you can do tons of subs if you don't have some of the ingredients. For example, you can sub out any of the "flours" for other flours, sub out the oil for applesauce, the coconut sugar for honey, etc.

E. H. Fitness Blueberry Muffin Make-Over

What you need: 
  • Muffin liners (or spray for the muffin tin)
  • 1 cup dry old fashion oats made into flour (just throw the oats into a blender for 30 seconds)
  • 1/2 cup coconut flour
  • 1/2 cup coconut sugar
  • 1/2 teaspoon salt
  • 2 teaspoons baking powder
  • 1/3 cup unsweetened almond milk
  • 1/3 cup unsweetened apple sauce
  • 1/4 cup maple syrup (pure)
  • 1 large egg
  • 1 teaspoon vanilla
  • 6 oz fresh blueberries
What you do:
  1. Preheat oven to 350 degrees.
  2. Line or spray muffin tin
  3. Put oats and coconut sugar in blender and blend on high for 30 seconds (this is a two for one make oat flours and make the coconut sugar less grainy)
  4. If you are concerned the blueberries will sink to the bottom of the muffins while baking, simple toss a bit of the oat/coconut sugar mix on them and toss.
  5. Mix all dry ingredients together in a medium bowl
  6. Mix all wet ingredients together in a larger bowl
  7. Lightly mix the dry ingredients into the dry ingredients
  8. Gently fold in the blueberries
  9. Put about 1/4 cup of the mixture into each muffin liner
  10. Bake for about 22 minutes or until cooked though
Cool...and enjoy!

Wednesday, June 17, 2020

Smash Sugar Cravings and Shape Up this Summer! New Challenge!

Summer is in full swing and gosh, it looks different than my normal that true for you as well? 

As I make decision after decision about what I "feel comfortable with" in regards to getting back out into the world (or not), it has been such a relief to not have to think about what I'm eating or how I'm moving my body.

 Wait what? I know, right? 

I've created a program with simple food suggestions that feed my mind and body and detox my body from sugar and processed food plus workouts that fit into my ever changing schedule. It feels so good to get back on track with healthy eating after a few months of food and drink debauchery (nothing wrong with that either). 

I've been sleeping better, my clothes are fitting as they should and my energy is up (the biggest perk for me!) and my sugar cravings are gone.  

I want to invite you to join me for 21 days of the same program. 

Who's with me? 

The challenge begins THIS Monday and ends July 12 and is just $29 flat*. 

The program includes:
  • 21 days of clean eating. Get excited! It's super simple and totally tasty. Plus, I'll be doing it right along with you. 
  • Food lists 
  • Sample meal plans as well as suggestions for when you eat out 
  • Facebook LIVE workouts (no more than 30 minutes each)
  • 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 eat. 

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, June 1. Also, please feel free to e-mail me with any questions about the challenge-I would love to answer them (

*Simply Venmo me @erin-heide and I'll add you to the group so we can get started!

Body Weight Timed Ladder Workout

Need a short and sweet (I mean sweaty) workout to do any where at any time? I've got a 25 minute workout for your whole body.

Here's the deal:

Complete the list of exercises for 15 seconds each, then 30 seconds each, then 45 seconds each, then 30 seconds each then 15 seconds each. See the pattern? It's like going up a ladder and then coming back down...hence the "timed ladder" name.

Here's the work*:

Squat Touch
Back Lunge with Skip
Walkout Push Ups
Butt Kicks to Burpees
Curtsy Lunge
Jumping Jacks and Front Kicks
Sit Ups with Russian Twist
Bicycle Crunches

After all the rounds, be sure to stretch!

*if any of these exercises are confusing, do your own thing or even better yet, join my next Facebook Challenge for live workouts including all the moves!

Tuesday, June 16, 2020

Can Exercise Really Help Anxiety?

Being anxious every once in a while is a part of life as challenges occur, life circumstances change or something feels unknown. But if those feelings of worry or fear are strong enough to interfere with your daily life, it's time to take action. Though it may seem counter-intuitive to bring your heart rate up when you are already at a heightened state, research shows that exercise can help tame mild anxiety.

So how does exercise actually help you feel less anxious? Well, let me tell you!
  • Exercise has a positive impact on the levels of serotonin, norepinephrine, endorphins and dopamine...all of which make us feel good
  • Conversely, exercise reduces stress hormones like cortisol in the body.
  • Exercise can act as a healthy distraction and can interrupt worry or spiraling negative thoughts that feed anxiety
  • Exercising with someone (a friend, family member or personal trainer) can help ease your stress through social support
Okay, then what types of exercise helps reduce anxiety. This one is easy: whatever type of movement you enjoy! For example, yoga, walking, weight lifting, fitness classes, cycling and swimming have all been shown to reduce anxiety. And how long do you have to exercise to feel less stressed? Research shows as little as 2.5 hours a week can do the trick (that's just over 20 minutes per day).

So get out there (or stay in) and move your body when you are feeling anxious and see how exercise can help!

Note: If you are experiencing uncontrolled anxiety, panic attacks,etc, please contact your helath care professional or call/text a hotline. Click here for a list of numbers and services. You are not alone. 

Ground Turkey with Veggies and Sweet Potatoes

This veggie-heavy meal is sooo yummy and clean and can be doubled up and frozen for when you need something quick and is great as leftovers or meal prep!

Ground Turkey with Veggies and Sweet Potatoes

What you need:

  • 1.5 pounds ground turkey
  • 3 cups of sweet potatoes, diced
  • 1 red bell pepper, diced
  • 1 yellow bell peppers, diced
  • 1 medium white onion, diced
  • 1 zucchini, diced
  • 1 tbsp minced garlic
  • 1 tbsp avocado oil
  • 1 cup tomato sauce
  • 1 cup chicken broth
  • 2 tbsp mustard
  • 1 tsp oregano
  • 1/2 tsp salt
  • 1/2 tsp fresh ground pepper
  • Rice or cauliflower rice

What you do: 

  1. In a large skillet, brown the ground turkey and drain and set meat aside
  2. In the same skillet heat oil and saute the garlic, onions and bell peppers a few minutes, until the onions start soften
  3. Add the sweet potatoes and chicken broth and cover pan to let simmer and steam for about 6 minutes, or until sweet potatoes soften
  4. Add zucchini and cook about 5 more minutes
  5. Add back the ground turkey and mix
  6. Add tomato sauce, mustard, oregano, salt and pepper
  7. Mix it all together 
  8. Serve over cauliflower rice
  9. Enjoy!

Wednesday, June 10, 2020

The 30 Second Total Body Workout (kinda)

So Maybe it's not actually 30 seconds, BUT the intervals are in 30 seconds and you can do it in under 30 that's something, right? I just finished this workout in my backyard-loved it. It strengthens all major muscle groups and gets your heart rate up too! Enjoy!

Here's the deal

Do each exercise in the list for 30 seconds and then repeat the list 4 times. That's it, my friends. Enjoy!

Here's the work:

  1. Jumping jacks
  2. Squats
  3. Walkout Push ups
  4. Jump Squats
  5. Single leg bridges (right side)
  6. Single leg bridges (left side)
  7. Mountain climbers
  8. Back extensions
  9. Plank
  10. Crunches


Stretch after completing 4 rounds.

Friday, June 5, 2020

Easy One Sheet Spicy Peanut Chicken with Broccoli

This recipe is new, tasty, fun, clean, easy and quick! What more can a person ask for?!

I’ve never broiled chicken but it turned out great and it cooked  soooo fast! The trick is to have the chicken all one thickness so I pounded it flat with a meat mallet and it was super fun...judge me if you want but it was cathartic. can make this spicier or less spicy depending on how much Sriracha you use. The amount in this dish is on the milder side.

E. H. Fitness One Sheet Spicy Peanut Chicken with Broccoli

What you need: 

  • 1 pound boneless, skinless chicken breast pounded to 1/2 inch thick
  • 1 large head broccoli chopped into large florets
  • 1/4 cup coconut aminos
  • 1/4 cup natural (no sugar added) creamy peanut butter
  • 1/4 cup warm water
  • 1 1/2 TBSP rice vinegar
  • 1 TBSP honey
  • 1 TBSP Sriracha
  • 1 TBSP sesame oil
  • 1 TBSP arrowroot powder or corn starch to thicken sauce
  • crushed peanuts to top (optional)
What you do:

  1. Pre-heat oven by turning on broiler and place rack about 6 inches from the heat source
  2. Line a sheet pan with foil (easy clean up) or spray with oil
  3. Whisk together coconut aminos, peanut butter, warm water, vinegar, honey, Sriracha, sesame oil and arrowroot powder together until smooth
  4. Dip chicken in the sauce and place around the sheet pan
  5. Toss the broccoli in the sauce and place in between the chicken pieces
  6. Drizzle the remaining sauce on the arranged chicken and broccoli
  7. Broil for 10-12 minutes (flipping the chicken once half way) until the chicken is cooked all the way through (check often to make sure it's not burning)
  8. Serve over rice or cauliflower rice (my fav) and drizzle with sauce from pan.

Wednesday, June 3, 2020

Foods that Give Your Immune System A Boost

During the last few months, our health and the health of others around us has been at the forefront of our minds. Exercise, adequate sleep and washing our hands are all great ways to boost our immune system. But did you know, that what we put in our bodies can give our immune system even more of a fighting chance? That's right, "we are what we eat" isn't completely true but maybe "we are as healthy as what we eat" has a bit more weight to it. 

Check out these foods that give our immune function a BIG ol' boost:

1. Sweet potatoes, carrots and leafy greens are loaded with beta-carotene which is a crazy-strong antioxidant that reduces inflammation in our bodies and increases disease-crushing cells! 

2. Bell peppers, citrus fruits and broccoli contain a healthy does of Vitamins C. Foods rich in Vitamin  E include nuts and seeds. Both of these vitamins help destroy free radicals (those nasty unstable atoms in our bodies that damage cells and can cause disease and aging).

3. Beans and lentils contain a good amount of Zinc, a mineral that helps boost white blood cells in the body which defend us against unwanted invaders like harmful bacteria.

So next time you reach for a snack or think about what to do for dinner, consider adding one (or many) of these foods to your plate!

Body Weight Tabata Strength in Less than 30 Minutes

How to do it:

We will be working at 20 seconds intervals followed by 10 seconds of rest for a total of 8 times. Begin each set with 20 seconds of jumping jacks and end each set with 20 seconds of butt kicks. 

For example (using the first set):

20 seconds jumping jacks 

10 seconds rest

20 seconds squats

10 seconds rest 

20 seconds squats

10 seconds rest 

20 seconds squats

10 seconds rest 

20 seconds squats

10 seconds rest 

20 seconds squats

10 seconds rest 

20 seconds squats

10 seconds rest 

20 seconds butt kicks

Move onto next set.

What to do:


Push ups



Single let bridges

Bicycle crunches