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

Outdoor Freezing Workout Safety Tips


patio boot camp (29 degrees)It’s still winter (I know, no one needs a reminder), and a lot of us have taken our workouts outside...even in the fringed cold to avoid germy gyms. Don’t get caught in the below freezing (or even a bit warmer) temps without knowing how to workout safely in the cold. In fact, outdoor runners, walker, cyclists, boot campers, etc. just need to follow a few simple tips.

  • Cover Up: When we are cold, our body focuses most of its heating effort to the core to protect our heart and other organs. Therefore, make sure to cover up your extremities (arms and legs, hands and feet as well as your head/ears). You know what makes my face feel warm? A mask...and we all have plenty of them!
  • Choose layers: Our bodies generate a great deal of heat when we exercise…enough to make it feel as much as 30 degrees warmer that the actual temperature, so dress in layers when exercising outside; you can always take off clothing as you start to heat up and put layers back on if needed. Wear fabric that is a synthetic moister wicking material as your first layer then proceed with cotton or fleece layers as well as a waterproof layer if it is snowing or raining. For those with asthma or working out in temperatures below freezing (sub 32 degrees), cover your mouth with a scarf or mask.
  • Keep hydrated: Even if you don’t feel thirsty or sweaty, you need to drink lots of water. The recommended amounts are the same for cold weather as they are for hot weather: 8 oz of water before the workout, 4 oz every 15 minutes of activity and 8 oz post workout. You can still get dehydrated in the cold so drink up.
  • Check the weather: Before you venture out on your walk, run, hike, bike, fitness class etc. make sure that the conditions in your area are safe. Snowstorms, icy conditions, hail and driving rain are not appropriate weather in which to exercise. 

Too dangerous to workout in the great outdoors or can’t get to the gym because of the road conditions? No problem, click here for an at home workout for a total body indoor workout that combines both strength and cardiovascular training.

BE ALERT: Can you recognize hypothermia?

Hypothermia occurs when the core body temperature falls below 95 degrees. This is a serious condition which can cause irregular heart beat and even death if not treated immediately. If you’re working out outdoors in the cold, watch for these signs of hypothermia.

  • Excessive shivering
  • Drowsiness
  • Confusion
  • Slurred speech
  • Exhaustion

Get medical help immediately if you feel these indicators or think you or someone you know might be suffering from hypothermia.

Tuesday, February 2, 2021

Recipe Makeover : Double Chocolate Cookies



In our house, 50% of the bananas get over-ripe before we can eat them...it's jus the way. However, lately, I have been really intentional about using (or freezing) the produce we buy and when nit comes to bananas, I've been making all sorts of things with them. This new recipe makeover is a huge hit with my family. It's super easy, vegan and gluten free...also super fun to make with little kiddos.

E. H. Fitness Recipe Makeover: Double Chocolate Cookies

(makes 12 cookies)

What you need: 

  • 1 cup old fashioned or quick oats
  • 2 tbsp cocoa powder 
  • 1/4 tsp sea salt
  • 1/4 tsp baking soda
  • 1 really ripe banana
  • 1/4 cup 100% maple syrup (or if not vegan, you can use honey)
  • 2 tbsp coconut oil (melted if solid)
  • 1 tsp pure vanilla extract
  • 1/2 cup vegan chocolate chips (or your preference)
What to do:
  1. Make oatmeal into "flour" by pulsing in a blender until smooth like flour (like 30 seconds)
  2. Mix oat flour with the rest of the dry ingredients
  3. In a separate bowl, mash a the banana with a fork (fun for kids...and adults).
  4. Add the rest of the wet ingredients to the banana and blend well
  5. Add blended dry ingredients to blended wet ingredients and stir until mixed
  6. Fold in chocolate chips
  7. Chill for 15 minutes in the fridge (it's going to be super sticky...this will make it easier to get on the pan)
  8. While the dough chills, preheat the oven and line a cookie sheet with parchment paper (these puppies will stick like crazy to the pan if not).
  9. Use cookie dough scoop to place dough on pan and flatten a bit with the back of the scoop
  10. Bake for 10 minutes or so
  11. Cool and enjoy!


Sloppy Joe Makeover (hint: it's a casserole)

Whether or not you loved sloppy joes as a kid (my husband) or dreaded them (me), this recipe is a winner all around! I've cleaned it up by replacing noodles with cauliflower rice and the loads of cheese with a sprinkle of non-dairy "cheese" and it's sooooo yummy and comforting.

E.H. Fitness Sloppy Joe Makeover

What you need: 

  • 2 bags frozen cauliflower rice
  • 1.5 lbs lean ground beef or ground turkey
  • 1 green pepper, chopped
  • 2 medium carrots, chopped
  • 1 medium onion, chopped
  • 1 TBSP minced garlic
  • 2 tsp sea salt
  • 1/2/ tsp freshly cracked pepper
  • 1 tsp dry mustard (or yellow from the fridge)
  • 1 can tomato sauce (15 oz)
  • 1 TBSP coconut aminos (or if you don't have that on hand, Worcestershire)
  • 1 TBSP honey
  • 1/2 cup dairy free cheese (I like it with "mozzarella")

What you do: 

  1. Pre-heat oven to 375
  2. Put frozen cauliflower rice in microwave safe bowl and cook on high for 6 minutes
  3. Brown the ground meat
  4. Drain meat and set aside
  5. In same skillet that you browned the meat, add the green pepper, carrots, onion and garlic and sauté for about 8 minutes or until the green pepper starts to soften
  6. Stir back in the meat, mustard, tomato sauce, coconut aminos, honey and add 1 1/2 cup water
  7. Bring mixture to a boil and then simmer for about 7 minutes
  8. Mix in the cauliflower rice
  9. Lightly grease an 9 x 13 baking pan and pour the mixture into it
  10. Top with "cheese"
  11. Bake for 25 minutes or so until the cheese is melted and the edges are brown.
  12. Serve with fresh veggies!
Enjoy!