Sunday, August 30, 2020

Starving for More Energy, To Feel Better and Fit Into Your Jeans?

I’m back with a brand new E. H. Fitness 21-Day Challenge. Starting Monday, August 31 and ending Sunday, September 20. 

This one is special because we will be easing ourselves into intermittent fasting (so that it's not so scary)...which, if you're like me, have no extra time (or maybe no extra mental capacity) with school starting, jobs constantly changing and such. Think of how much time (and brain power) you'll free up while not eating (or thinking about what to eat) in the mornings!

So if you've been wanting to try IF but have been nervous about taking the plunge, this gentle introduction to IF is for you! 

We will be learning all the ways that IF can benefit our bodies and's going to be a great time! PLUS, lots of extras including Facebook LIVE Workouts and 21-days of dinner suggestions (so you don't have to think about meal planning!)

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 go into fall 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 LIVE Workouts, daily encouragement and tips
  • Suggested food guide and recipes, complete with 21 days of dinner ideas
  • Sample Grocery lists
  • Workouts 
  • 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 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! :)

Most Eclectic Playlist Yet

Don’t judge...there is a lot of Trolls music in this one...but I’ll tell you’s a perfect pump-it-up playlist for those 30 minute workouts...enjoy! 

A Garden Fresh Soup for Hot Days

I've been blessed to have friends and family that have an over-abundance of tomatoes, cucumbers, jalapenos, bell peppers, onions and garlic in their gardens (I have an over-abundance of basil...and one plant that may or may not be a weed). I'm telling you all of this because those ingredients are exactly what you throw into a blender to make the most refreshing and yummy gazpacho ever! (If you haven't heard of or tried this delicious Italian cold soup, you are in for a treat). AND if you don't have a green thumb (like me)...just go to the store and grab these yummy ingredients. Easiest soup EVER!

E.H. Fitness Garden Gazpacho

What you need: 
  • 3-4 large, ripe tomatoes cut into chunks
  • 1 large cucumber, cut into chunks
  • 1/2 onion, cut into chunks
  • 2 cloves garlic, you guessed it, cut into chunks
  • 1 bell pepper (any color), cut into chunks
  • 1 jalapeno if you like it a bit on the spicy side

  • LOTS of FRESH basil  (if you don’t have any growing in your garden and can’t swipe some from a neighbor, pony up and get some fresh from the store)
  • 1 tablespoon olive oil
  • 1/8 cup red wine vinegar
  • Salt and Pepper to Taste
What you do: 
  1. Throw everything in a blender and turn it on. Blend until it’s soup. Crazy easy, right? Put in the fridge and serve super chilled!
Tada! You did it! Enjoy!

Friday, August 21, 2020

Vacation Workout (or a sweat session for wherever you are)

This was the backdrop to my sunrise workout this morning (below)...sometimes this Kansas girl just needs some mountains in her life! But you couls do it anywhere and everywhere you are! 

Sunrise in the Mountains Workout

Here’s the deal: 

Do each exercise for 40 seconds before moving onto the next. Repeat the list 3 times through for a 30 minute workout 💪

Here’s the work:

Jumping jacks
Right lunges
Left lunges
Jump squats
Push ups
Mountain climbers (duh!)
Bicycle crunches
Single leg bridges (right)
Single leg bridges (left)
Sit throughs


Tuesday, August 18, 2020

Body Weight Workout for Anytime, Anywhere

Here's the Deal: 

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.

Here's the Work: 

(Get creative with your stuff!)

Squats (change up feet position)

Push ups (do some down dog push ups or change hand positions)

Lunges (complete some front lunges, traveling lunges or back lunges)

Dips (go onto one leg or change up how close your heels are to your butt)

Single let bridges (maybe pulse at the top or add a weight to your hips)

Bicycle crunches (point your toes or flex your feet or straighten your legs)


Monday, August 17, 2020

10 Tips for Eating Out AND Reaching Your Goals!

Restaurants are notorious for making seemingly healthy options extremely high calorie bombs. For example, Applebee’s Grilled Chicken Salad has 1,060 calories and 63 grams of fat and 30 grams of sugar (ah!). Shocking right? “Grilled Chicken” and “Salad” seem like the healthy options. So here are some tricks to help you navigate take-out and dine in meals and still feel great and crush your health goals! 

  1. Plan ahead. Many restaurants...especially chains…have their nutrition info posted on their website. Visit their www before venturing out to make sure that you order something that fits into a healthy diet! Better yet, look up your favorite and most frequented restaurants and have healthy options ready even if you’re making an unexpected stop to eat out.
  2. Avoid dishes with the following words: cream sauce, butter, oil, fried, au gratin, breaded, battered, Alfredo and smothered. All of these words mean the dishes are most likely extremely high in fat and calories.
  3. Watching your carbs? No problem. Order lean meat with veggies on the side and ask for an extra serving of vegetables to replace the carb-y side (i.e. bread, potatoes, rice, pasta, etc.) 
  4. Watch the toppings. When ordering a salad, really read the what’s actually in the salad. Veggies and lettuce are great, but candied nuts, cheese, creamy dressing, and dried fruit make for a very very unhealthy salad. 
  5. Ditch the buffets. Buffets are just a recipe for disaster…just avoid altogether for calorie/fat safety. BUT if you have to be at one, have one plate of food with at least 1/2 of the plate piled with veggies.
  6. Eat your meat! Just make sure that your meat is prepared in the following ways: steamed, poached, roasted, broiled, grilled, baked or boiled. Fried, breaded, deep fried etc are never ever healthy. Poultry and fish are great choices but if you are a red meat lover, no worries, just choose a lean cut of meat such as eye of round roast, top round steak, bottom round roast, mock tender steak or top sirloin.
  7. Send the bread back. Who really needs the extra bread at the table. Most likely, you’ll just fill up on it and then try to stuff down your meal…ask the wait staff to not bring the bread or send it back if it’s already on the table. In this same vein, when chips are served, don't get it refilled. Enjoy the first basket and be done. 
  8. Ask for the to-go box first…not last. Box up at least half of your meal right when it comes out and then eat your plate clean without guilt. If you are doing take out, box it up at home before you dive in. Better some $$ and split and entree!
  9. Don’t be afraid to ask for what you want. If a dish comes with fried chicken, ask for it to be grilled. If something is smothered in cheese, ask for the cooks to “hold the cheese, please,” if something comes with fries, ask for steamed veggies instead. Most restaurants are very willing to help people eat healthier.
  10. Check out the healthy section of the menu. Many restaurants have recognized the need for a lightened up part of the menu to make it easier to choose wisely. So if you have that option, just flip right to it and don’t even tempt yourself with the less healthy options.
Happy dining!

Wednesday, August 5, 2020

Eat for All Day Energy

Though every food can provide the body energy...I mean, a calorie is energy for the body...all foods are not equal when talking sustained energy. We've all seen, or let's be honest, experienced, a sugar high and then the dreaded sugar coma that follows quickly behind.

The trick to eating for sustained energy, is to feed our bodies in a way that doesn't cause major blood sugar spikes and drops.

Enter energy BFFs: complex carbohydrates, protein and fat (sounds kinda like a balanced diet, right?).

Complex carbs are different than simple carbs in that they have more fiber and digest more slowly and therefore give us a nice even energy for longer. Simple carbs (sugar, syrup, fruit juice with added sugar, etc.) get right into our system and cause a blood sugar spike and then a plummet. Great sources of complex carbohydrates are beans, fresh fruit and veggies, oats and quinoa.

Protein can also be a powerful source of all-day energy. Our bodies need protein to build and repair tissues and lack of protein can cause a person to to be lethargic throughout the day. Great sources of protein (with added energy bonuses) are salmon (with fatigue fighter B12), eggs (with energy boosting vitamin D) and almonds (energy supporting magnesium).

Fat is digested slowly and helps us feel fuller longer which helps blood sugar stability. Adding avocado to a salad or almonds (protein and fat double agent) to your oatmeal is a great way to add this essential nutrient.

With all this info, the following are excellent (and simple) ways to get all 3 macronutients (and the best each of them has to offer) into your day.

  • Baked salmon with a side of roasted broccoli
  • Steel cut oats topped with almonds and blueberries
  • Eggs with bell peppers and avocado