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'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 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!