Thursday, December 23, 2021

2022 Resolution Success!



Let’s face it, New Year’s Resolutions (NYR) aren’t hard to make; they’re hard to keep. In fact, 80% of resolutions made at the beginning of the year are said to fail by February. But WE can be part of the 20% that last! Simply follow these 7 steps to ensure a successful healthy goal.


1. Set a goal. According to Psychology Today, if you make a specific resolution, you are 10 times more likely to succeed the desired outcome. So write your resolution down in detailed terms. (ex: I will lose 15 pounds by June 1st. I will quit smoking using the patch by March 15th, I will eat two fruits and four servings of vegetables every day.) 

2. Be reasonable. Just as important as setting your goal is making sure that your goal possible and something that you want to achieve. If eating more fruits and veggies does not appeal to you on any level do not make it your resolution to eat more fruits and veggies just because you know it’s good for you. If you want to lose weight, remember that you can only safely lose 1-2 pounds per week, so don’t make your goal to lose 100 pounds by February 2013. Setting unrealistic goals like this will just ensure another failed NYR. Find something you can be passionate about and stick to and go for it. 

3. Have a game plan. Sure, you have your ultimate end-game goal, but knowing how you’re going to get there is super important. Think baby steps. If your resolution is to lose those extra 30 pounds, aim for 1-2 pounds of weight loss a week until you reach your goal. Or if you want to get 8 hours of sleep a night, you could back up your bed time by 10 minutes every couple of days until you are snoozing for 8 hours.

4. Tell the world. This is an important step in the road to NYR victory. Tell your friends, co-workers, family, even the cashier at the grocery store that you are vowing to quit smoking, lose 10 pounds, or get to the gym 4 days a week. When your will wanes, the peer pressure that you’ve created for yourself will help you keep on track.

5. Be positive. Ever heard of the Little Engine that Could? With her mantra of “I think I can, I think I can I think I can..” she accomplished her goals. Even though the mountain was steep and took a lot of hard work, she kept positive with her eye on the prize. 

6. Become a journalist. No, not the kind that goes out and gets “the scoop,” but the kind that writes everything about your progress in a journal or on your phone or wherever. Studies show that people who keep a running tab on their progress are 50% more likely to succeed at their goal than those who do not. It doesn’t have to take much time…just a sentence or two each day (that’s like 15 seconds of your time). For example: I went to the gym today, lifted weights for 25 minutes and ran for 30 minutes on the treadmill. Weight today: 175…I’ve lost 2 more pounds!

7. Don’t be your own worst enemy. Many times, people fall off the NYR bandwagon because they experience a set back. Maybe they missed a session with their trainer, had a cigarette at a party or ate half a pan of brownies. No matter what your goal is, you will experience a relapse from time to time. Write it down in your journal and then move on. No beating yourself up…just get back on track.

Remember, your NYR should be flexible. If you start working on a goal and find that there might be a better goal or better way to achieve your goal, don’t quit, just change it.

Need help with health and wellness goals? Sign up today for the 21 Day Detox from 2021...it starts January 10!

Happy resolution making!

Tuesday, December 14, 2021

Detox from 2021 in 2022!


 2021 was quite a year and if you're feeling ready to move on (or race to) 2022, you're not alone. If you're feeling like stuffed to the brim with cookies/cake/brownies/all-the-baked-goods, cheese, fun holiday drinks, and are ready to feel better, stronger, healthier, less puffy, etc, I can help! AND, I'm right there with you... I know I am feeling too full and sluggish and ready for a health reset! 

A brand spankin' new year is perfect for a reset and a resolution to take your body and it's needs seriously. BUT, did you know that over 90% of New Year's Resolutions fail? Don't worry...it's not a resolution death sentence. There are a lot of reasons why we don't stick to our goals, but three of the biggest is that they aren't measurable, they aren't supported and they aren't reasonable. 

BUT there is hope!

If you're ready to increase your health and decrease your body fat with exercise, good sleep, hydration and nutrient dense food, then join me and a small group of others with the same goals and game plan to get right back on track...with a measurablesupported and reasonable program!

You can do anything for 21 days...promise. It may not be easy, but it will be worth it and I'll be right there with you the entire way.

The 2021 Detox (you know...like a sugar detox...but for last year :) ) starts Monday, January 10 and ends Sunday, January 30. 

This NEW Challenge is all about getting more energy, kicking sugar cravings to the curb, sleeping better, getting stronger and shedding a bit of fat and puffiness in the process. PLUS, there is another element to this challenge...intension setting and gratefulness practice...it's going to be amazing.

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
  • Grocery lists for each phase of the challenge
  • Daily workout schedule PLUS exercise videos each week.
  • 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 (@erin-heide)

Are you in? Ready to choose to feel better and ditch some unhealthy habits and create some new helpful ones? Ya know...when you feel better you look better...so what's there to lose?

Click here to e-mail me that you are IN and ready to take control of your health (and the leftover Holiday treats:) .

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

Thursday, December 9, 2021

The Perfect Do-Anywhere Vacation Workout


This winter, we are heading to the beach for a nice, long week of relaxing and adventuring. I know that many people love to ditch their workouts when they travel...that's part of the "vacation" part. And I also know that some people actually like to take their workouts on the road with them.  So, for the latter...and myself...here's the workout I will be doing in addition to swimming, biking and all the fun active things to do in a new place!

Here's the deal: 

Repeat all strength exercises 12 times before moving onto the next exercise. Cardio Bursts should last 30 seconds for beginners and 60 seconds for advanced trainers. Minimal rest between sets is encouraged. Repeat entire workout three times for a total of 30 minutes.

Here's the work: 

LOWER BODY WORK

Squats: Make sure your knees don’t go over your toes. This will protect your knees.

Step Ups: Step up onto a very sturdy chair or the 2nd or 3 stair in a staircase.

Lunges: Press through your heel on your way up.

Cardio Burst — Squat Jumps: Explode out of the squat and then land with soft knees.

UPPER BODY WORK

Push Ups: These can be done on your knees or at an incline such as off a table or counter.

Tricep Dips: Move the legs in toward the body to make the dips easier or straighten the legs to make them harder.

Table Pull Ups: Use as much of your upper body as possible and use the legs for assistance only.

Cardio Burst — Jumping Jacks: Bring your arms to shoulder height only for a little extra arm work.

CORE WORK

Bicycles: Keep your eyes on the ceiling and never pull your head/neck with your hands.

Leg Lowers : Lower only as far as you can without your lower back popping up off the floor.

Back Extensions: Keep your abdominal muscles tight during this movement and make sure to breathe.

Cardio Burst — Plank Jacks: Try to keep your body straight, without sagging the stomach down or lifting the hips up.

TRAINER TIP: This is an intense workout so make it work for you. If you are feeling too winded or can’t repeat all sets and repetitions, don’t beat yourself up. On the flip side, if the workout is not challenging enough for you, do more reps or increase the Cardio Burst times.


Tuesday, December 7, 2021

Give Thanks, Get Happy


I know that we are well past Thanksgiving, but this is a perfect time to talk about gratefulness-don't you agree? 

Being thankful isn't a new thing and it definitely shouldn't be relegated to one Thursday a year late in November.  But in times like these, when things feel hard and uncertain and scary and sad and a host of other feelings, being thankful can be on the way back burner. Like the back burner of an industrial stove with a lot of burners...like way in the back seat of a 15 passenger van...okay...you get it. As we get busy and into the holiday season, giving thanks can become a low priority.

Practicing gratefulness isn't just something else we "should" add to our plate every day, it's something we CAN make a habit to benefit us and those around us. 

Check this out: 

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."

Worth it, right? 

So how can we bring the attitude of gratitude into our daily lives? Let me offer a few simple (and quick) ways.

1. Start a Gratitude Journal. I kid you not, I have a piece of paper in my nightstand that I write one thing I'm thankful for a day before I go to bed. I didn't even take the time to get an actual notebook...and you know what? It doesn't matter...it's still practicing gratefulness.

2. Set an Alarm. On the hour, every (waking) hour, when the alarm goes off, say something for which you're thankful. I'm starting this with my kiddos during Thanksgiving break...and we are going to use "Alexa" because it's more fun than way. 

3. Phone (or text) a Friend. Find someone who you can text something your thankful for each day and vice versa...a built-in accountability partner.

4. Get Social. Post daily something you give thanks for...invite others to join.

5. Stop Light/Sign. Drive, walk, bike, run a lot (or at all)? Each time you stop at a stop light or stop sign, give thanks!

There are a million ways to do this, the point is just get started!

Today, I'm thankful for cozy blankets and yummy candles. 

Monday, December 6, 2021

FREE 12 Days of Christmas Fitness Challenge


Need to spice up your workouts or burn off a bit of holiday stress? I have a FREE 12 day fitness challenge that builds on itself to make you stronger each day leading up to Christmas.

Simply e-mail me (erin@ehfitness.com) by Saturday, December 11 with one of the two options below and let's get started!

Option 1: Just send me the workout, I'll do it on my own.

Option 2: I want a daily reminder e-mail with my workout.

What to expect during the challenge:
  • Each day, there will be an assigned exercise-something that you can do anywhere without any equipment.
  • Day 1 begins with a specific exercise with assigned number of repetitions. Day 2 will be a different exercise/repetition that you do after completing the day 1 assignment. Day 3, you will complete day 1, 2 and 3...and so on. When you reach day 12, you will be doing all of the exercises from the previous day...wew!
  • This challenge can be done on it's own or in addition to your regular workout routine. It pairs nicely with a brisk walk if nothing else!
Let me know if you are in!

Tuesday, October 5, 2021

Autumn Vegetable Soup

 This soup is hearty, delicious, versatile and just plain delicious. Filled with autumn veggies, I made this one vegan, but you can do whatever you want with it!

E. H. Fitness Autumn Vegetable Soup

What you need:

  • 8 cups vegetable broth
  • 1 large sweet potato, diced
  • 1 medium white onion
  • 2 TBSP minced garlic (or 4 cloves chopped)
  • 8 oz package shitake mushrooms, sliced
  • 3 stalks celery, chopped
  • 3 large carrots, chopped
  • 1 cup uncooked long grain rice (rinsed)
  • 1 tsp paprika
  • 1 tsp chili powder
  • 1/2 tsp cayenne pepper
  • 1/2 tsp fresh ground pepper
  • 4 cups raw, chopped kale
  • 1 can coconut milk
  What you do: 
  1. Put broth, sweet potato, onion, garlic, mushrooms, celery, carrots, rice and all spices in a slow cooker. 
  2. Cook on high for 2-3 hours or until the rice is cooked and potatoes and carrots are softening. 
  3. Sir in the coconut milk and kale. 
  4. Let simmer for a few minutes until the kale wilts.
  5. Serve hot
  6. Enjoy!
Substitutes: 
  • for the coconut milk, you could use actual milk or cream
  • to make it lower carb, use cauliflower rice instead of brown
  • add chicken to up the protein
  • chicken broth works too

Friday, September 17, 2021

Help bring clean water to those who need it most...



This late morning run was really difficult for me…It was hot. The sun was beating down on me. I was soooo tired. And as I was running, this poem was texted to me. I listened to it being read while stretching outside before I got water which I was “just dying for.” Let’s just say, more than a bit teary eyed as I was completely humbled, grateful and re-energized to be running for such a basic need for people.

If you didn't know, I'm doing something on October 16 that I said I would never do: a half marathon. I'm doing it to raise money through World Vision to being water to places where the water is too far away or contaminated. This is a big deal. Too many people (so many children) die because they don't have access to something that we take for granted every day (maybe hour...maybe minute) or our lives. Let's do something about it!

Dear water,
It was hard to get to you.
Waking up at dawn
Buckets on our heads
Donkeys loaded with jerrycans.
Miles we walked
In the scorching heat
To look for you.
Dear water,
At last you came.
Sweet water
Our backs are rested
The miles are no more
Diseases are gone.
For you are closer to us.
Dear water,
You are such a blessing.
  —written by school girls in Kenya 

If your heart is touched by the voice of these precious children, please consider giving a small donation to bring easy, clean water to those in need. Below is the link to my team Team World Vision 2021 Kansas City Marathon fundraising page (along with a sweaty, teary pic of me).

 Click here to help bring water to those who need it most. 




Monday, August 30, 2021

Fit Fast: 21-Day Wellness Challenge


Have you been interested in learning more about Intermittent Fasting...or wanting to get back into the practice after doing something else for a while? 

I've got you! 

Monday, April 18 is the start of the next E. H. Fitness 21-Day Wellness Challenge, Fit Fast, and it is dedicated to all the following good stuff: 

  • Get sugar cravings under control
  • Sleep better
  • Build strength without having to step into a gym (or into a gym, if you prefer)
  • Eat real food to fuel your body
  • Decrease body fat
  • Reduce inflammation
We will be easing into fasting and learning about what it can actually do for us and how it can work for you! 

My favorite part of Intermittent Fasting (IF) is the amount of physical and mental time and energy I save...I mean think of how much time (and brain power) you'll free up while not eating (or thinking about what to eat) in the mornings!

We will be learning all the ways that IF can benefit our bodies and minds...it's going to be a great time! PLUS, lots of extras including  Workout and 21-days of dinner suggestions (so you don't have to decide what to put on plates every evening...more time and energy saved!)


Join me for E.H. Fitness' next 21-day challenge...and go into summer 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 all the things
  • Suggested food guide and recipes, complete with 21 days of dinners planned out for you 
  • Sample Grocery lists
  • Workouts for strength and endurance 
  • Exercise schedule including bonus workouts
  • Daily check-ins for accountability and to encourage others in the group
  • 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 Venmo*
Are you in? Ready to choose to feel better and ditch some unhealthy habits? Ya know...when you feel better you look better...so what's there to lose?

E-mail me @ erin@ehfitness.com me that you are IN!

*as soon as the Venmo invoice/request is paid (@erin-heide), you will be added to the private Facebook group! :)

Choosing a Personal Trainer that Fits YOU

If you’re in the market for a personal trainer, not just anyone will do. I’m definitely your best bet…hehe…just kidding. You want to make sure that your trainer is exactly what you need…you are paying good money for them and their expertise. Here are some questions to ask yourself or ask your potential trainer before beginning a fitness program with him or her.
  1. Is the trainer nationally certified? There are a zillion personal trainer certifications out there, but only a handful of them are nationally recognized. The National Commission for Certifying Agencies (NCCA) is an organization ensures the public’s health, welfare and safety. The  NCCA accredited personal training certification programs for 2021 are listed below:
            American Council on Exercise (ACE)
            American College of Sports Medicine (ACSM)
            ACTION Certification (ACTION)
            National Academy of Sports Medicine (NASM)
            National Council for Certified Personal Trainers  (NCCPT)
            National Council on Strength and Fitness (NCSF)
            National Exercise Trainers Association (NETA)
            National Federation of Professional Trainers (NFPT)
            National Strength and Conditioning Association (NSCA)
            World Instructor Training Schools  (W.I.T.S.)

  1. Does the trainer practice what he/she preaches? An unfit trainer may not be the best person to take advice from. This doesn’t mean that a male trainer has to have a body builder’s body or a female trainer has to be a size zero, it just means that they should be in good shape, eat right, exercise and take care of their body…just as they are helping you do!
  1. How do current and past clients feel about their experience? That’s right, ask for references…you want to make sure that they have satisfied clients that are able to reach their goals with the trainers help.
  1. Will the training be convenient? If your trainer is at a place that’s hard for you to get to or is too far away from home or is at an bad time, you are more likely to cancel sessions, flake out or just not go.
  1. Does your personality match that of the trainer? If you are a person that responds well to gentle encouragement, your trainer should not be a yeller, boot-camp sergeant of a trainer. Make sure to meet the trainer or talk for a bit over the phone or in person to see if your personalities and styles are the same. Also, consider whether you are comfortable with a trainer of the opposite sex since training can be somewhat physical.
Other questions to ask a potential personal trainer:
  • How long have you been training and what kind of clients do you normally work with?
  • How do you motivate your clients to reach their goals?
  • How do you measure achievement? Do you have a fitness evaluation you use?
  • Knowing my specific fitness goals, what kind of workout plan will you develop to help me?
  • How often will you change my workout routine?
  • What are your rates?
  • What is your cancellation policy?
Happy PT hunting!



Tuesday, August 24, 2021

On-your-butt to Across-the-finish-line 5K plan

If you're ready to start something new...to freshen up your workouts...to take your walk up to a run, there is no better motivation than to sign yourself up for your very first (or first in a while) 5K race (that's 3.1 miles). Right now is the perfect time to start your training...there are like a million races since races are going back in person and virtual races are still an option. All you need is about 10 weeks to train, if you're starting from scratch, a great pair of running shoes and some can-do attitude.

 A few things to do before you get started:

1. Check with your doctor to see if running is right for you if you have any medical condition or injury...better to be safe than sorry.

2. Get a great pair of running shoes. As avid KC runner Elizabeth says, “Seems to me that anyone can run any distance if they find a reasonable training plan and stick to it. It also seems to me that a lot of beginning runners are picking the wrong shoes - that is, buying according to looks/price - and then they get hurt and quit. I'd recommend starting out at a specialty store and having them analyze your gait. You may drop a few more dollars than you would have otherwise, but you won't feel it quite as much the morning after!” I recommend checking out Gary Gribbles, Smart Feet, Elite Feet or any other running specialty store to get the perfect shoes for you!

3. Set a realistic schedule. The plan calls for 4 days of training a week. Put your days and times that you will run on your calendar and treat those times as untouchable times…like you would a meeting at work, your graduation ceremony, happy hour with your favorite people. You get the picture. Write it/type it and then stick to it. Also, if you’re not a morning person, do not plan on training in the morning at 5 a.m…that is a recipe for disaster. Instead, train over lunch or right after work or whatever works for you.

The plan:

  •          Run 3 days per week (on non-consecutive days)
  •          Cross train 1 day per week for 30-45 minutes (weight lifting, biking, swimming, cross fit, etc.)
  •          Remember, this is YOUR training. If you can already run for a 2 minutes at a time, by all means, start at Week 5 and go from there. If you are struggling to make it past a week, stick with that particular workout until you have mastered it before going on. It’s about you and your success. It doesn’t matter how long you take to get there… it’s your attitude and perseverance. Justin, a long time KC runner says this about running: “Running is 90 percent mental - if you think you can do it, you will do it.” If you fall behind, no worries…keep at it and you will reach your goal!

 

Week 1: Walk 30 minutes.

Week 2: Alternate walking 2 minutes with running 30 seconds for a total of 20 minutes.

Week 3: Alternate walking 1.5 minutes with running 30 seconds for 24 minutes total.

Week 4: Walk 1.5 minutes, run 1 minute for 25 minutes.

Week 5: Run 1.5 minutes, walk 1 minute; run 3 minutes, walk 1.5 minutes for 28 minutes total.

Week 6: Run 5 minutes, walk 3 minutes for a total of 30 minutes.

Week 7: Run 6 minutes, walk 2 minutes for a total of 32 minutes.

Week 8: Run 20 minutes.

Week 9: Run 25 minutes.

Week 10: Run 30 minutes the first two days and 32 minutes the last day.

Week 11: 5K RACE!

 

For upcoming races in your area, click here.

 


Wednesday, August 18, 2021

5 Things I've Learned During My 1/2 Marathon Training

For the last few weeks I've been running at least 3 days a week. This isn't something huge, except that I haven't really been a "runner" for about 7 years. And here is my little story (thus far) and what I've learned about being a runner (this time around).

It all began at church one Sunday when a man spoke about getting a "team" together to run the Kansas City 1/2 Marathon to raise money for the World Vision's clean water initiative. Normally, I would have tuned out or given $$ and forgotten the invitation. But as I listened, I heard this horrifying statistic: nearly 1,000 children under age 5 die every day from disease caused by contaminated water, poor sanitation, and improper hygiene. I thought of my Quinn who just turned 6 and Carter who is 10 and felt a sense of relief that I never even had to think about where to find clean water...what a privilege that is.  And then, to my own shock, signing up for the 1/2 marathon. It was as though I forgot what training for something like that entails. I also seemed to forget that I was still nursing tendonitis in my left Achilles.

So here I am, weeks later, running several days a week with a currently long run on the weekends a bit over 7.5 miles, with a hurt Achilles tendon and teaching 1-3 classes a day still...you know...for my job. 

This is what I've learned and how I am going to be able to finish this race and probably all other future races without further injury and with that bright knowledge that I'm doing something hard so that some don't have to do something harder every day to get clean water. 

1. It's okay to go slow: WHAT?! I used to be so fast! I would pick people (unbeknownst to them) to pass or race during by runs and have a super competitive nature about needing to "beat the girl in the blue tank" or "pass the man with the short shorts" or "place in my age group". But now, it's okay to slow it down. Listening to one's body is sooooo important when running. So slow it down...it doesn't always have to be a competition. I can celebrate other's achievements, even when they are faster than me. (And yes...that's a very hard pill to swallow...but I'm working on it.)

2. It's okay to walk. Double WHAT!? Walk in a race or during training? Yes...that's right. I've been running 5 minutes and walking 1 for all of my training (save a few days of shorter runs) and I think it is saving my knees, feet and not doing any more damage to my Achilles. It's a miracle. 

    You know why it's a good reason to incorporate walking into your long runs and races? Well let me tell you. When you walk, your breathing becomes deeper as you aren't exerting so much energy. That means that more oxygen can get to those tired muscles to give them a bit of recovery before they have to work hard again.  Some long distance runners even find that they are able to increase their overall race pace using this method and more and more running coaches are beginning to use the run/walk method with their clients to prevent injury and improve race outcomes. Pretty neat, eh? 

3. It's okay for people to see you walk on your runs. This was a big one for me...I have been humbled in during my training. I once thought that it didn't even count as a run if you walked part of it. No more. And also, who cares what other people think about my run. It's none of their business as I get my run on. 

4. Stretching is a thing. I know, I know. As a fitness professional, I know that stretching is a thing. This thing is, though, that I don't stretch often and I never stretched after a run years ago. But now, I'm 40, I have injuries, I don't recover as fast as I used to and stretching, rolling, massage gunning is imperative now. Sometimes, I do a little 7 minute post-run stretch by Adriene (yep, the Adriene from Yoga with Adriene)

5. Good running shoes are a must. This is nothing new and I went to get fitted at a running store the Monday after I signed up for the run because this wasn't something negotiable. 

I still have two months to go, but I thought I'd share my humbling first lessons. 

If you are interested in sponsoring me, click here for the info...clean water is just how life is for us here, but it's a struggle between life and death other places...let's be a part of the solution together!

Wednesday, August 4, 2021

Acai Berry Protein Smoothie Bowl

 

I know I'm late to the game, but I'm OBSESSED with smoothie bowls right now. Anyone else?

If you haven't yet tried them, let me introduce you. Basically a smoothie bowl is a thick, eat-with-a-spoon smoothie topped with fruit or nuts or coconut or seeds or granola or really anything you'd like. Delicious!

You can, and I have, purchased these delicious bowls at certain juice/smoothie places, but you can also super easily make them at home for less $$ and perhaps even more yummy flavor. 

This is my go-to at home breakfast or lunch when I need something cool, refreshing and full of vitamins. There are a lot of frozen ingredients, so feel free to freeze your own...it's important to have them frozen because that is what give the smoothie a thicker eat-with-a-spoon consistency (along with the chia seeds). 

E. H. Fitness Acai Berry Protein Smoothie Bowl

What you need:

  • packet of frozen acai (I get mine at Sprouts)
  • 1 small frozen banana (or 1/2 large)
  • 1/4 cup frozen avocado chunks (I get mine at Sprouts or Costco)
  • 1 TBSP chia seeds
  • 1/4-1/2 cup or so of unsweetened almond milk
  • 1 scoop (1/2 serving) of protein powder (I really like the vegan Orgain Vanilla)
  • handful of spinach or kale or other greens if you have them laying around
    My favorite toppings: sliced strawberries, blueberries and 2 TBSP gluten-free granola

What you do: 
  1. Blend the junk out of all the ingredients (minus the toppings).
  2. Pour into a bowl
  3. I like to put my bowl in the freezer for 5 minutes or so while I get my toppings together/chopped
  4. Top your bowl
  5. Eat!
A tip when blending. Use a strong blender and scoop up the stuff that gets shot to the sides of the blender and re-blend when necessary

Sunday, April 11, 2021

2021 Carb Cycle into Summer: 21 Day Challenge




Summer is fast approaching! If you're not ready for all that summer entails, let me help. This newest 21-Day Challenge is full of whole foods, recipes, workouts, tips and tricks...and guess what...it's also flexible and something that can be re-incorporated into daily life even after the 21 days...if you so choose. :)


If you are ready to take steps to improve metabolism, fit better into your clothes, have more energy and approach food as it is meant to be-for energetic life, then join me for on online (Facebook) wellness challenge beginning on Monday, April 19 and ending Sunday, May 9. 

The challenge is all within a private Facebook group so that you can participate during the day at your own pace and with your own schedule...and it's all just $29 flat*.

 The program includes:

  • 21 days of clean eating carb-cycling style. Get excited! It's super simple and totally tasty. (Wondering "why carb-cycling"...click here for the benefits)
  • Suggested grocery list 
  • Sample meal plans as well as suggestions for when you eat out. 
  • 21 days of quickie workout options...including FB LIVE workout demos (no more than 30 minutes a day)
  • 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, pill or powders being sold here-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 eating. 

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, April 19. Also, please feel free to e-mail me with any questions about the challenge-I would love to answer them (erin@ehfitness.com)

*I add you to the group as soon as I receive confirmation of payment via PayPal or Venmo:) 

Booty...and most other parts of the body...workout


It's the beginning of a new week, and here is a brand new workout to get your body moving to set you up for healthy success this week. It's a lot of booty work...but hits all other parts too. Enjoy!


Here’s the deal: 


Do each exercise or pair of exercises for 20 seconds followed by a 10 second rest. Repeat for a total of 8 times (if in a pair, alternate and do each exercise 4 times)


Here’s the work:


💪Squats (various feet placement)

💪Walk out push ups/mountain climbers

💪Back extensions/squat burpees 

💪Single leg bridges/kick backs

💪Tricep dips/bicycles

💪 Lateral lunges/clapping jump squats


Stretch! 

Tuesday, March 16, 2021

Veggie Mexican Casserole

 I could eat this simple and satisfying meal every day...and have for the last few. It's so flavorful, full of veggies and vegetarian (but you could always add meat or make it vegan by substituting the eggs for a vegan sub!). I'll just share the recipe I made and you can add or delete anything you want...deal? 




E.H. Fitness Veggie Mexican Casserole

What you need:

  • 1 TBSP oil (I prefer olive or avocado)
  • 1 green bell pepper, diced
  • 1 jalapeño, diced (and de-seeded if you don't like the heat)
  • 1/2 red onion, diced
  • 1 TBSP minced garlic
  • 1 1/2 tsp cumin
  • 1 1/2 tsp chili powder
  • 1 tsp cayenne (omit if you don't like spicy)
  • 1 tsp salt
  • 1, 12-oz bag of frozen steam bag cauliflower rice
  • 1 can black beans (drained and rinsed)
  • 2 cans diced tomatoes (drained)
  • 5 eggs, beaten
  • 1 cup vegan cheese (I love Daiya's Mexican blend for this)

What you do:

  1. Pre-heat the oven to 375
  2. Heat oil in a large/deep skillet
  3. Sautee the peppers, jalapenos and onions for a few minutes until they start to become tender
  4. Add garlic, cumin, chili powder, cayenne, salt and diced tomatoes to the mixture
  5. Let all that simmer while you microwave the cauliflower rice for about 4 minutes
  6. Take the mixture off the heat and add in the cauliflower rice and beans
  7. Mix well and then add the 5 beaten eggs and mix again
  8. Place mixture into a greased or lined 13x9 oven safe casserole dish
  9. Top with your choice or "cheese" or omit
  10. Bake for 40 minutes uncovered
  11. Allow to cool slightly before cutting into it.

Enjoy!

Wednesday, February 3, 2021

Fit Fast: E.H. Fitness 21-Day Challenge


Have you been interested in learning more about Intermittent Fasting...or wanting to get back into the practice after doing something else for a while? 

I've got you! 

Monday, February 15 is the start of the newest E. H. Fitness 21-Day Wellness Challenge, Fit Fast, and it is dedicated to all the following good stuff: 

  • Get sugar cravings under control
  • Sleep better
  • Build strength without having to step into a gym (or in a gym if you prefer)
  • Eat real food to fuel your body
  • Decrease body fat
  • Reduce inflammation
We will be easing into fasting and learning about what it can actually do for us and how it can work for you! 

My favorite part of Intermittent Fasting (IF) is the amount of physical and mental time and energy I save...I mean think of how much time (and brain power) you'll free up while not eating (or thinking about what to eat) in the mornings!

We will be learning all the ways that IF can benefit our bodies and minds...it'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 decide what to put on plates every evening...more energy saved!)


...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 all the things
  • Suggested food guide and recipes, complete with 21 days of dinner ideas
  • Sample Grocery lists
  • LIVE virtual workouts 
  • Exercise schedule including bonus workouts
  • Daily check-ins for accountability and to encourage others in the group
  • 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 Venmo*
Are you in? Ready to choose to feel better and ditch some unhealthy habits? Ya know...when you feel better you look better...so what's there to lose?

E-mail me @ erin@ehfitness.com me that you are IN!

*as soon as the Venmo invoice/request is paid (@erin-heide), you will be added to the private Facebook group! :)

3 Ways to Relieve the Winter Blues

We’ve been through an interesting year, survived a very strange holiday season and cheered our way through football season (CHIEFS!) and now we are really into winter (remember that spring IS coming!). And with winter's short days, cloudy skies and freezing temperatures comes the winter blues. You might start feel sad, low energy, sleepy and just plain not-yourself around this time of year. You can help yourself get through the winter-funk with a (genuine) smile on your face by eating certain foods, exercising and getting it on between the sheets.*
Foods that make us happy:

Nourish the happy part of the brain by eating these foods often. Studies suggests that what we eat matters and, in fact, some foods can act like antidepressants!

  • Chocolate: It’s not your imagination; chocolate makes us feel good. Eating chocolate triggers the release of the feel-good hormone serotonin as well as endorphins which give us a feeling of euphoria. So slowly enjoy about 100 calories of chocolate (darker the better) if you need a pick-me-up without having to worry about your waist-line.
  • Green Leafy Greens: Spinach and Kale contain a B-vitamin called folate which maintains normal levels of serotonin. People that get the recommended dietary allowance of 400 micrograms of folate a day, also show a decreased risk of depression.
  • Walnuts and Salmon: The Omega-3 fatty acids found in foods like walnuts and salmon have been shown to decrease depression symptoms. 
  • Healthy Carbs: Carbohydrates make us feel good. They enable us to release tryptophan which is converted into that feel good hormone serotonin. So be sure to eat plenty of whole grain carbs such as oatmeal, whole wheat pasta and brown rice.

A couple foods that will make your crash and burn…

  • Alcohol: Your wine, beer or cocktails might make you feel good in the short term, but alcohol is a depressant, so if you’re feeling down in the dumps, skip the adult beverage and opt sparkling water with a splash of 100% fruit juice.
  • Sugary food: You just read that carbs boost mood, but not all carbs are created equal. Things like cookies, cake and white bread are made of high-glycemic ingredients that cause the “sugar crash.” So avoid them to get rid of the blues.

2. Move and improve your mood

Perhaps a reason that many of us feel so down and out during the dead of winter is that we are less active. Exercise is good for a ton of things like maintaining a healthy weight, decreasing the risk of heart disease and cancer, and relieving the symptoms of arthritis. It also helps relieve depression.

  • Get high (on exercise).Ever heard of a runners high? That’s not just a made up thing that runners tell you about to get your butt up and out running with them. When you exercise, your brain releases endorphins and neurotransmitters which are feel good chemicals in the brain. AND good news, you don't need to be a runner to get that "high"...find a type of exercise you like and do it!
  • Turn the heat up. Exercise increases body temperature which has a relaxing effect on the body…so in the winter it’s waaaay good! 
  • Zone out. Doing exercise can take your mind off of whatever is getting to you, whether it is the weather outside or the let down after the holidays, going to your favorite exercise class or lifting weights can help you focus on something good you’re doing for your body.
  • Make new friends and keep the old. Being around people is an instant pick me up, so grab a friend, bundle up and go for a walk together or join a gym where you know people that will become your workout buddies.
  • Get outside during daylight! Since SAD is triggered by lack of light, if you see that sun peaking out, bundle up and get out and walk in it's healing glow!

3. Get happy between the sheets.

Sex, like exercise, is good for the heart, immune system and mood. The act of sex releases endorphins which act the same as morphine…they mellow you out as well as block pain and give you a sense of euphoria. So even though the blues can decrease your sex drive, just do it and to reap the benefits of a healthy sex life.

* Too SAD? Seek help…

There is a type of depression called Seasonal Affective Disorder or SAD. If you experience the following symptoms particularly during the cold, cloudy winter months, talk to a healthcare professional.

  • Hopelessness
  • Anxiety
  • Loss of energy
  • Social withdrawal
  • Weight gain
  • Over sleeping
SAD is real and treatable. To find out more, click here