Thursday, November 26, 2020

Kick Your Own A$$ Workout

It’s the day after Thanksgiving and it’s the perfect time to get back on track. This workout will make you sweat (I did even in 32 degree weather), de-stress and feel amazing! It’s super challenging so take it easy if you feel like it’s too much. 

Here’s the deal:

Do each exercise for 30 seconds and the take a 15 second “break” before moving on to the next. “Break” is in quotation marks because before you rest, compete a quick 3 burpees or 5 jump squats. Repeat each tri-set three times, rest for 45 seconds and go to the next! 

Here’s the work: 

Squat curl press

Other side


Lawn pulls 

Other side

Kettle bell swings

Lunge with overhead hold

Other side


Single leg deadlift

Other side

Mountain climbers 

Overhead press

Other side

Overhead Tricep extension

Sit ups

Russian twists

Line jumps 


If you did the extras, you will have completed 162 burpees or 270 jump squats! 


Friday, November 20, 2020

Let's Me Help You Reach Your Fitness 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...In Person. I wear a mask, we stay distanced and it's great! There are three options here:   
        * Outdoors; a great option for the natural and social distancing lovers!
        * Gym; you can join me at a space, with no extra charge, and get the gym                        experience...safely!
        * At Home; I can come to you if you live close...let's chat!
        If any 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. Personal Training...Online. can still get one-on-one time and attention with a personal trainer without being together! I have been working with clients via video session and it's going great. 

3. Online 21-Day Wellness Challenges. There is a new one coming...complete with live online 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! There is one starting Monday, November 1!

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 (

Thursday, November 19, 2020

2020 Holiday Hustle to Health: 21-Day Challenge

What a strange time, right? 2020 has proven difficult but has also given us an opportunity to be more scrappy when it comes to our health. Forced cooking-at-home, creative workouts and different ways to connect with each other. 

This 21-Day Wellness Challenge covers all three of those things: 

  • Brand NEW simple and clean recipes
  • Safe and effective workouts 
  • A way to connect with others and hold each other accountable
AND all of that can help us 

  • Shed some quarantine weight
  • Become less stressed during the holidays
  • Boost our energy
  • Be happier...what? Yep...that's what I said. A new element of thankfulness will be part of this challenge in these...well...challenging times. 
So what's the deal? 
  • Membership to a private Facebook group
  • 21 Days of "What to Eat for Dinner" complete with lots of brand NEW recipes and grocery lists for the week
  • LIVE workout every week via Facebook Live (don't worry they will be posted so you don't miss out)
  • Weekly workout schedule (workouts included)
  • 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
  • Accountability for your 21-day goal
  • 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)
We start Monday, November 30... are you in? Ready to choose to feel better and ditch some unhealthy habits and create new ones? 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! :)

Happy Healthy Thanksgiving

 If you're like me, this Thanksgiving 2020, things are looking a bit different. We aren't gathering with all of our favorite people to catch up and eat a big meal...I mean, the big meal will still be in play, but the big-group turkey trot, back yard football game and people squeezed around a table are going to be sorely missed. 

BUT, with change, we are making different choices to help our little family enjoy the day just as much. And, let's be honest, it's all about the food anyway...haha...mostly.

Thanksgiving is still a day where it's perfectly acceptable to day drink while eating a crazy big meal at like 2 o'clock in the afternoon, take a nap (we call it "watching football" in my house) and then have 4 different kinds of pie for desert at 5....and then around it all again...probably while watching the first of many Christmas movies of the season.

So, in review, Thanksgiving is amazing...and still can be... but I dread the bloat and sleepiness afterwards...anyone else? The average Thanksgiving dinner clocks in at 3.000 calories…gasp...shocking that we feel a bit sickly afterwards!! 

So in order to make my Thanksgiving eating a bit more balanced and the day more meaningful, I am following these simple tips and swap outs and be thankful for a fun filled, guilt-free day of celebration!

1. Start the day off right with a little time for gratitude. I mean, the day is actually called THANKSgiving! This could even be done on days that are NOT called Thanksgiving. In fact, according to a Harvard study,  "gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships." Welp...that seals the deal for me!

2. Get that body MOVING with a metabolism boosting workout. Get outside for a walk, do this calorie torcher or just move your body with a dance party (this is a no-judgement zone).

3. Fill up on the good stuff.
  • Start with soup…yep…hot liquids make you feel fuller, so scoop up a healthy bowl full of goodness like this festive butternut squash soup.
  • White meat turkey (15% less calories than it’s dark counterpart)
  • Raw, steamed, grilled or roasted veggies like these tasty Brussels sprouts
  • “Lighter” mashed potatoes (make yours with unsweetened, unflavored almond milk and 1 TBSP's richer tasting than butter so you need less!)
  • Gravy…that’s right, I said gravy. It’s only about 80 calories per 2 tbsp and is more than half the calories of the sugary cranberries.
  • Bring a protein and fiber packed dish like quinoa. I make a yummy one with sweet potatoes and black beans; you have to try it!
  • Pumpkin Pie (180 calories vs. 250 in apple and up to 700 in pecan!!)
3. Skip the not-as-great stuff.

  • Bread…you can eat bread any day…don’t waste your Thanksgiving calories on bread
  • Butter…there is butter in nearly everything on Thanksgiving so give your mashed potatoes the benefit of the doubt (that they taste great) and leave the butter on the table
  • Pass on the green bean casserole…yes, this tasty dish contains veggies, BUT it’s not enough to count this dish as a side vegetable what with all the fried onions and cream. Grab the steamed for fresh veggies instead

4. Ditch the drinks…just kidding. But remember that alcohol lowers your inhibition with what you put in your mouth (as well as what comes out of it) so just be careful.

5. Stay awake. While napping during the game might seem like a good idea, a better idea for increased energy is to go on a brisk, post-feast walk. Not only will you get your blood circulating, heart rate up and thus an avalanche of energy, but you’ll also be burning off some of the pie you just ate!

6. Relax…it’s a holiday. Although you don’t need to overindulge so much you make yourself sick, it’s still a holiday with some special food that is a one-day-deal...or a few days if you're into leftovers. So, take everything that’s special to you and skip the stuff that’s not.

Happy Thanksgiving!

Stuffed Peppers: a complete meal in a edible bowl

 I'm unsure how I've missed out on the stuffed pepper game, but I'm in it to win it now. It's a complete meal in an edible package so what could be better?

E.H. Fitness Stuffed Peppers

What you need: 

  • 6 bell peppers (any color will do)
  • 1 lb ground turkey
  • 1.5 cup cooked rice or cauliflower rice
  • 1 white onion, finely chopped
  • 1 zucchini, chopped
  • 1 can diced tomatoes (or 3 roma tomatoes diced)
  • 2 tbsp minced garlic
  • Salt, pepper and crushed red pepper to taste
  • optional: cheese or dairy free cheese

What you do:

  1. Pre-heat oven to 400 degrees
  2. Brown ground turkey
  3. While the turkey is browning, cut off the top of each pepper and de-seed them
  4. Drain the meat
  5. In the same meat pan, sautee the onions and garlic in the oil for a for about 5 minutes on medium heat, then add the zucchini for a few minutes
  6. Add the meat, diced tomatoes, cooked rice and spices to the pan and mix about
  7. Stuff those peppers to the brim and sprinkle with cheese if that's your thing
  8. Bake on a baking sheet or whatever for 35-40 minutes or until done.
  9. Eat!

Tuesday, November 17, 2020

Pork Tenderloin over Apples and Butternut Squash

This simple dish is a staple in our house during the autumn and winter months. It's so yummy and seasonal and versatile! You don't like pork? Use chicken. Don't have jazz apples? Use whatever apples you have! Don't love butternut squash? Use sweet potatoes! No red onions? Use yellow or white. See what I mean? 

What you need: 

  • Pork tenderloin (about 2 lbs)
  • 2 apples of your choice, peeled and cubed (my favs are Jazz)
  • 1 large red onion
  • 1 medium butternut squash, peeled and cubed (see below for tips on this)
  • 3 tbsp avocado oil
  • 2 tsp salt
  • 2 tsp minced garlic
  • 2 tsp Herbs de Provence (if you don't have this laying around, throw together some thyme, basil, rosemary, oregano, marjoram and any other herbs you can think of :) )
  • 1 tsp ground mustard
  • 1 tsp thyme
  • 1tsp black pepper

What you do:

  1. Preheat the oven to 450 degrees
  2. Line a shallow baking sheet with foil
  3. Toss all the cubes (onion, apple, butternut squash) in oil, half the salt and all the garlic and thyme
  4. Spread the cubed things on the baking sheet in an even layer
  5. Sprinkle the pork tenderloins with Herbs de Proovince, the other half of the salt and ground mustard
  6. Put that sucker right on top of the cubed things
  7. Bake for 20 minutes and then flip the tenderloin over and bake for another 20 minutes or until done
  8. Let meat rest for about 10 minutes before cutting into it.
  9. Enjoy!

*My tip for cutting super hard butternut squash: peel it, put it in the microwave for about 3-4 minutes and then cube wont be so hard (or dangerous)! 

Monday, November 16, 2020

Acorns are not just for squirrels

I mean...Acorn SQUASH. This is embarrassing, but I've never eaten acorn squash (that I know of)...and definitely haven't prepared one. That is, until now. Can I invite you to do something? Go out to a store, get an acorn squash and roast it immediately. I can't believe yummy this vitamin packed buddy is. Not only is it delicious, it's a great source of vitamins C, B and magnesium. Go heart health and immune system!

What you need:

(hardly anything)

  • Oil of your choice (I used avocado oil)
  • Salt
  • Pepper

What you do:

  1. Pre-heat oven to 375
  2. Cut your acorn squash in half from stem to tip
  3. Spoon out seeds and stringy stuff
  4. Rub insides with oil
  5. Sprinkle salt and pepper over entire squash
  6. Place two halves on a cookie sheet cut side up
  7. Roast (that's just a fancy word for bake) for about an hour or until your fork slides right in
  8. Eat!

You're welcome.

Sunday, November 15, 2020

Easiest Shrimp Stir-fry with Fried “Rice”

This is one of these things I just have handy in my freezer for those days that I just can’t with dinner anymore. Let me give you some advice; go get a bag of frozen cooked/shelled shrimp, frozen steam-in-bag stir-fry veggies, and a bag of frozen fried cauliflower rice (I get mine at Trader Joe’s). I make my own super simple teriyaki-type sauce, but you could use the bottle stuff in a pinch. 

E. H. Fitness 15-minute Shrimp Stir Fry with Fried Rice

What you need: 

  • Bag of frozen medium shrimp (cooked, shelled)
  • Bag of frozen steam-in-bag stir-fry veggies
  • Bag of frozen fried cauliflower rice (or regular works too)
  • 1/3 cup coconut aminos (or soy sauce)
  • 1 cup water
  • 2 tsp minced garlic
  • 1 tsp ground ginger
  • 2 tbsp honey

What you do: 
  1. Steam the bag of veggies in the microwave
  2. While steaming the veggies, throw the frozen shrimp in a colinder and run under cold water for a few minutes to thaw.
  3. While the steaming and thawing are happening, begin cooking your "rice" per the bag's instructions (should take about 7 minutes total)
  4. While all of the things are going on, whisk your sauce together (that's the rest of the ingredients)
  5. In a skillet, sautee the shrimp and veggies in the sauce together until nice and hot and the sauce has boiled off a bit
  6. Serve everything together!

Tuesday, November 3, 2020

100 Burpees Plus a Full Body Workout

This morning, my bad-a$$ outdoor morning class did a 50 minute full body workout that included a total of 100 burpees. It was amazing and the perfect way to wake up and feel less stressed on a tense day (hellooo Election Day 2020). 

So grab a pair of heavy dumbbells (something you can safely lift overhead), crank up the music and let’s get to work! 

The plan:

Do each pair of exercises 4 times each (8 total in the set) for 35 seconds of work, 10 seconds of rest. Get creative during your sets. For instance, change up your foot width for your squats, throw in some single leg deadlifts, do some of your rows in a plank, etc). Have some fun with it! 

The Work:

  • Squats/jumping jacks
  • Squat curl press/jump squats
  • Bicycles/sit ups
  • Walk out push ups/plank jacks
  • Deadlift/burpees
  • Bent over rows/ mountain climbers
  • Straight arm pull overs/side planks

WAIT! But how did you get in 100 burpees?! So glad you asked! During your “rest” do 1 burpee (that gives you 64 burpees right off the bat). Then do 9 burpees when you have burpees as your exercise). And that’s a wrap on 100 burpees, folks! 

Make sure to stretch and drink plenty of water! 

Pizza Every a Boat? Yes!

 I would eat pizza every single joke. Even the dairy and gluten free kind (don't feel too bad for me...there are some great substitutes!). But let's be honest, the crust and lack of veggies are two of the main problems with pizza (and no...don't tell me that the random mushroom or green pepper or sauce really counts as a healthy serving of produce.). 

Introducing Pizza in a Boat. I swear, this will change your life. It's so easy. It's so full of veggie goodness. It's soooo yummy. I made several of them and had one a day for a week...not sick of them yet...and neither is my 5-year-old. Winning. 

If you've never worked with a spaghetti squash before, they can be a bit tough to cut in half. So I stab mine like 12 times and put it in the microwave for 4 minutes to soften it up first before cutting. Then I put the halves face down in a pan with a bit of water for another 10 minutes in the microwave. Done! OR if you've thought ahead, you can do it in the crockpot (easiest stabbing needed!)

Spaghetti Squash Pizza Boats

What you need:

  • A Medium Spaghetti Squash (one squash will serve two people or make two pizzas)
  • Pizza Sauce 
  • All the toppings (my go tos are mushrooms, black olives, onions, peppers and pepperoni with a sprinkle of non-dairy cheese on top)
What you do: 
  1. Shred your cooked spaghetti squash into "noodles" in the "boat"
  2. Mix pizza sauce into the noddles
  3. Load that boat with a boatload of toppings
  4. Bake in oven at 375 for 20 minutes or so.
  5. EAT! (also super great to put in the fridge for a few days!)
My mouth is watering...going to go make one right this second!