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!