Tuesday, June 14, 2022

4 Tips for Exercising in the Heat

 It's summer and that means some heat and humidity (or a lot of both). As I started my outdoor workout this morning, I was drenched with sweat within 2 minutes; it reminded me that it's a new season and new precautions are recommended. 

Keep your family and yourself safe while being active in the heat! 

4 Tips for Exercising in the heat:

• CHUG-A-LUG! Down about two cups (16 oz) of water and hour or two before exercise. Drink ½ cup (4 oz or about 2-3 gulps) every 15-20 minutes during exercise. And be sure to continue drinking water even after your workout is complete to ensure that you are properly hydrated. 

• TAKE IT OFF: Wear light colored, breathable clothing. If you’re starting your workout in the morning and it is cool out, make sure to wear layers that you can remove as your body heats up.

• SLATHER IT ON: Working out in the sun is a great way to work on your tan and get vitamin D, but also an easy way to get too many rays. Don’t forget the water proof sunscreen, hat and sunglasses to protect your skin and eyes from the sun’s damaging rays. Sticking to shady areas is also recommended when it's super hot.

SLOW IT DOWN: Your body may need up to 14 days to acclimate itself to warmer weather, so when you start out, slow down for the first few workouts to see how your body responds to overloading when in the heat. Slowly increase your duration and intensity as your body becomes used to the heat.

BONUS: Get it done early! If possible, plan your workout during the coolest part of the day-usually the early morning. 

The biggest thing when working out in the heat is to stay hydrated. As long as the body is hydrated it can regulate its temperature, but if you aren’t ingesting enough water, your body starts to store heat inside, raising your core temperature which puts your organs and central nervous system at risk…yikes!

So what happens if you get overheated? You can be at risk for heat exhaustion or heat stroke. Check out the symptoms of each in case you or someone your know needs help.

Heat Exhaustion:

• Dizziness, fainting, headaches
• Moist skin
• Upset stomach/vomiting
• Weakness

Heat Stroke

• Dry, hot skin (no sweating)
• Confusion
• Loss of consciousness
• Seizures

If you or someone your know is experiencing heat exhaustion or heat stroke:

• Call 911 immediately

While waiting for help:
• Move to a cool, shaded area
• Remove any heavy clothing
• Drink cool water and apply cool towels or pour cool water on body

Thursday, May 26, 2022

Ditch-the-Junk June: 21-Day Wellness Challenge


It's summertime and that means longer days, vacations, pool-time, BBQs and a ton of other awesome things. It's also a time that requires more energy for many of us. With kiddos being out of school or schedules being changed a bit (or a lot), that means that our wellness goals can get off track. This June, let's ditch the junk for 21-days to set ourselves up for success all summer long. 

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 Ditch-the-Junk in June wellness challenge begins Monday, June 6 and ends Sunday, June 26-no worries if you need to adjust your start/end date...just sign up and begin when you can! 

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...intention 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
  • 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 (@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 this June.

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

Stay Fit While On Vacation

Are you on vacation or planning to be? Carve out a bit of time to get your body moving before you lay by the pool or explore the place you're in. Vacation doesn't mean you have to lose what you worked so hard for the rest of the year. Here's a simple straight-forward way to keep your body healthy: it's cardio, it's strength, it's challenging and it's done in 40 minutes flat!

20-minute walk, run, bike or swim: Wherever you are, in a hotel, at the lake, on the beach or in the mountains, find a trail, road, body of water, bike, or treadmill and get your booty moving.

16 minutes of strength and plyometricsTabata style: do 8 sets of 20 seconds of work/10 seconds of rest (total of 4 minutes) for each of the following exercises. Complete all 8 sets of one exercise before moving on to the next.
  • Push ups
  • Jump squats
  • Tricep Dips
  • Planks
4 minutes stretching

...and then move on to the rest of your vacation plans. Enjoy!

BBQ Season is Here: 7 ways to stay on track.


It’s the beginning of the summer and that means that it’s backyard BBQ season! Those fun-filled get-togethers with tons of food and friends are a fantastic way to celebrate the great weather and spend time with family and friends, but they also have potential to derail our wellness goals.

 So…what’s a BBQ goer to do? Just follow these simple tricks to keep your heart and fitness level healthy throughout the summer.


  1. Choose the right meat. If you have a choice, choose grilled chicken, turkey burger, salmon, very lean hamburger (93% lean) or veggie burger (anyone else obsessed with Impossible burgers?). You will get a great protein pump without the all the calories and fat (especially saturated fat) of the fatty burgers and brats.


  1. Don’t fill up on bread. Stay away from rolls and buns. Generally, these are made with refined, white flour anyway, so they can pack in the calories without providing an ounce of nutrition…just say no.


  1. DO fill up on grilled or fresh veggies. They are low calorie, fiber-filled and nutrient packed.


  1. Satisfy your sweet tooth with fruit salad. Again, it’s nutrient packed and much lower in calories than the typical baked goods.


  1. Only eat your favorites. If you LOVE baked beans, have a little bit…not a gallon…but a regular portion size (like ¼ cup) and be satisfied. If it’s brats that you drool over, have half of one with another half portion of grilled chicken or salmon for your “meat” and call it a day.


  1. If you’re staying away from carbs all together, a BBQ should be easy for you...meat and veggies…make it your mantra!


  1. Bring something to the party that you can nosh on without guilt: think veggie tray or fruit.


Cheers to the weekend!


Tuesday, May 24, 2022

12-Minute Salmon


So here's the thing....yummy and nutritionally dense foods don't have to take a ton of prep time OR cook time. This salmon can be prepped in less than a minute and baked to perfection in 12...amazing, right?!

12-Minute Salmon

What you need:

  • Salmon filets (with or without skin) in 4-6 oz portions
  • Olive and avocado oil to spray or rub
  • Salt and pepper
What you do:
  1. Pre-heat oven to 450 degrees
  2. Line baking sheet with foil or parchment paper
  3. Place salmon skin side down (if there is skin)
  4. Rub or spray a bit of oil on top of salmon
  5. Sprinkle salt and pepper to taste
  6. Bake for 12 minutes
  7. Enjoy!

Monday, April 11, 2022

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! :)

Friday, April 8, 2022

7 Ways to Boost Your Energy Naturally!

With things "getting back to normal-ish," summer right around the corner, all the activities starting and crazy spring weather, I have been dragging...and I keep hearing people say the same things...what about you? If you feel like you're less than peppy, maybe try out one or all of these natural energy boosters before drinking all the caffeine or trying to power nap at your desk...I know I'm going to :) 

  1. Exercise for energy. Contrary to popular belief, exercise doesn't make you tired; it actually builds energy within your body at the cellular level. So...get off the couch, skip the nap and take a walk, run, swim, lift weights, play Dance Dance Revolution, whatever it takes to move your body. Just 10 minutes, can give you the boost that you need. So while waiting for dinner to cook, burst into some jumping jacks, take a speedy walk to a co-workers desk instead of e-mailing her or run the stairs at lunch. Just get moving…even if you don’t feel like it (especially if you don’t feel like it!)
  2. Eat for energy. You might get a quick energy boost from that handful of M&Ms or a chocolate chip cookie, but you will crash and burn just as quick. So fuel your body to keep you energized all day long. Eat healthy carbs such as oatmeal, tons of veggies and fruit and remember to always eat protein with every meal or snack. Think almonds, tuna, chicken, turkey, walnuts, natural peanut butter and tofu. Think of your body as an engine and you are providing high grade gasoline when you eat well.
  3. Don't eat for energy. That's right, one of the benefits of intermittent fasting is an increase in energy. It doesn't have to be very long either: a routine of even fasting for 12-16 hours per day and eating the other hours, can boost your energy. To learn more, click here.
  4. Drink for energy. Ditch the “energy drinks,” caffeinated beverages and cocktails and drink water…a lot of water…at least 64 oz a day-or better yet, half your body weight in oz. One of the major symptoms of dehydration is fatigue, so when you are feeling tired or sleepy, especially in the middle of the day, chug a glass of water.
  5. Breathe for energy. Literally, take a breather. Just sit and take 5-10 deep breaths. Stress can cause us to fatigue mentally and emotionally which can manifest as physical exhaustion…so take a seat, inhale deeply, hold for a few seconds, and then exhale slowly and completely.
  6. Sleep for energy. Studies show that getting less than 6 hours of sleep leaves us WAY less than 100% not only mentally and physically but energy-wise as well. So get at least 7 hours of sleep and really shoot for 8 for optimal energy. Also, going to bed and waking up at the same time every night and day will help with energy dips. Sweet Dreams!
  7. Listen for energy. Put on some heart thumping tunes for a kick! I've got just the playlist for you!
Enjoy your new found energy!

Friday, February 18, 2022

Ankle sprain workout (Updated: broken ankle workout)

There’s a lot going on in this pic…a badly sprained ankle in a boot (nope…new news-broken in two places and currently in an actual cast)… thanks, pickleball, a crutch (can’t yet put much weight on the foot), billowing pj pants (I’m not going anywhere) and a few dumbbells (nothing wrong with my upper body and core!). 

So what can you do for fitness when you can’t use your leg? So much! Put on your favorite rockin’ playlist and get stronger with this workout! 

Here’s the deal:
Do each movement 12 times. Complete the list 2-4 times depending on the time you have (I have all the time! 🤣😭)

Here’s the work:
-knee push ups 
-chest flies with legs up in the air
-leg raises from all fours
-fire hydrants for all fours 
-tricep dips off bench or on floor
-bicycle crunches
-ab in and outs 
-seated leg extensions 
-seated bicep curls
-seated overhead press


#anklesprain #pickleball #workout #dontquit #ehfitnesskc 

Monday, January 3, 2022

Keep Warm While Working Out in the Cold

It’s winter in the Midwest, so that means fair weather one day and then cold fronts the next. Don’t get caught in the frigid temps without knowing how to workout safely in the cold. Outdoor lovers, just 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).
  • 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...we have plenty of those, right?
  • 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, 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 the Snowed-In 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 heartbeat 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.