Friday, February 3, 2023

A NEW E.H. Fitness 21-Day Challenge...just in time for Spring Break


Spring...and spring break...are fast approaching! If you're not feeling like your New Year's healthy goals have been met...or even started... 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, February 20 and ending Sunday, March 12. 

Even if you are leaving for a Spring Break trip during the challenge, you can totally rock this one! 

The challenge is all within a private Facebook group so that you can participate on your own time at your own pace and with your own schedule...and it's all just $49 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 eating out. 
  • 21 days of quickie workout options...including workout demos (no more than 30 minutes of exercise a day required!)
  • 21 days of accountability and encouragement and access to an 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, plus, we will work through it all together!
  • Most importantly, NO supplements, pills or powders being sold here-just real food for real people living real lives.
There's nothing 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, February 20. 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 Venmo:)

At-Home Workout Progression



If you're wanting to get stronger, leaner and fitter, it's super important to "progress" your workouts. That just means that you change and sometimes intensify the exercises you do so that our bodies don't adapt and get used to what we are doing and therefore don't build muscle or get stronger. Completing the same exact movement with the same exact weight will cause us to plateau; our bodies are smart and they will stop responding and changing without variety.  

So when should you progress a movement? When you feel like the beginning exercise has become easy or just not as challenging-listen to your body. 

Check out this workout you can do at-home or in a gym or on vacation or anywhere you want...all complete with progressions :) 

Here's the Deal: 

Warm up for 5 minutes with a quick walk. Do each exercise for a total of 20 seconds, then progress to 25 seconds and then to 30 seconds as you get stronger.  Repeat the list 6 times through. Even at the 30 second time, it will take you less than 30 minutes to complete. 

Here's the work:

Warm up

1. Stand ups from a chair or couch

    --body weight air squats

        ---squat with weight held at your chest

2. Right side static lunge

    --right side step-back lunge

        --right side step-forward lunge

3. Left side static lunge

    --left side step-back lunge

        --left side step-forward lunge

4. Good mornings (bodyweight only)

    --deadlift with weight

        --single alternating deadlifts with weight

5. Push ups on all fours

    --push ups on knees

        --push ups on toes

6. Back extension with hands by hips

    --back extensions with arms in "goal post"

        --back extensions with arms overhead

7. Crunches with knees bent and feet on floor

    --curnches with legs up and knees bent

        --crunches with legs straight up in the air

8. Plank on knees and forearms

    --plank on toes and forearms

         --plank on toes and hands

Stretch and enjoy!




Carb Cycling...what is it good for?!



Every heard of carb cycling? Nope...it's not a spinning class designed to burn up all your carbs. It's a pattern of eating more carbohydrates (grains, fruit, starchy veggies) on some days and eating less of those foods on other days.

Why would you do that? Well, carb cycling has been shown to have the following benefits:

  1. Preserves muscle 
  2. Helps with muscle recovery
  3. Reduces body fat
  4. Helps metabolism stay high
  5. Allows flexibility and encourages consuming a variety of foods
  6. Can prevent hormonal imbalances
  7. Lessens hunger
  8. Increases energy
And how does it do all that? So....the body loves carbs (so does my mouth and tummy). When we eat carbohydrates, they are stored in the body as glucose which is what our systems use as energy first. When we deplete those glucose levels by limiting our carb intake, our body turns to stored fat in our body for energy. Whoop!

Try it with my in the newest E.H. Fitness 21 Day Wellness Challenge. It begins Monday, February 20! 


Wednesday, January 25, 2023

3-Minute Healthier Mug Cake!















Sometimes, I just want cake...anyone else? Check out this individual cake that is baked in a mug. It's tasty, easy, gluten and dairy free and made with whole foods. Plus, if you really focus, I bet you can make it in about 3 minutes!

What you need (for 2 Mug Cakes):

  • 1 very ripe banana (I freeze mine...and just thaw them when I need them)
  • 3 TBSP cocoa powder
  • 4 TBSP natural peanut butter
  • 1 egg 
  • 2 tsp honey
  • chocolate chips, sprinkles or whatever (optional)
What you do:
  1. Mash the banana in a medium bowl
  2. Add all other ingredients and stir together until combined competely
  3. Top with optional extras
  4. Divide into 2 microwave-safe mugs
  5. Cook 1 minute in the microwave
  6. EAT!

Monday, January 2, 2023

January Heath Jump-Start 21-Day Wellness Challenge


As 2022 winds down, many of us reflect on the year that just passed and look froward to the year ahead. If 2022 left you feeling less-than-your-best-healthy-self, 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! 

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 here are three of the biggest:

  1. they aren't measurable
  2. they aren't supported
  3. they aren't reasonable. 

BUT there is hope!

If you're ready to increase your health and energy 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 January Heath Jump-Start begins Monday, January 9 and ends Sunday, January 29. 

This 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.
  • 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 $49* 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 (and the leftover Holiday treats:) .

*If did another 21-day challenge with me in 2022, e-mail me for your special discount for this challenge!

Make a New Year's Goal...and Keep It!


'Tis the season to make a goal for 2023. Even if you haven't had the best of luck keeping beginning of the year goal, no biggie. This is a brand-new year, and if you're like me, perhaps you feel like shedding the things and habits that don't serve me and making 2023 the best year ever. Who's with me?! 

New Year’s Resolutions get a bad rap because the fail rate is so high...I mean, they aren’t hard to make, they’re hard to keep. In fact, the NYR fail rate is around 90%...wowzer! So if you’re planning on making a fitness, financial or career or personal goal/resolution, make sure to make a plan! The first step is to make a resolution that has a chance! Follow these 4 simple steps when making your New Year's Resolution (NYR) and get ready to reach your goal! 


  1. Set a goal. According to Psychology Today, if you make a goal, you are 10 times more likely to succeed the desired outcome. So, write your resolution down in specific terms. (ex: I will lose 15 pounds by June 1st. I will quit smoking by using the patch by March 15th, I will put $100 into a savings account every month beginning today.) 
  2. Be reasonable. Just as important as setting your goal is making sure that your goal possible and something that you want to do. If eating more fruits and veggies does not appeal to you on any level do not make 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 2021. If you make $1,000 per month, don’t make your resolution to save $500 per month. Setting goals like this will just ensure another failed NYR. Find something you can be passionate about 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. This might mean hiring a personal trainer, joining a gym, signing up for a weight loss program, buying nicotine patches or doing research about how to make your goal on the Internet or at the library. Whatever you do, make sure that you have the tools to achieve your goal.
  4. Start NOW. Yes…that’s right…do not wait until January 1st…start today. Whether it’s saving a specific amount of money every week or eating a certain number of fruits and veggies a day, start it now. Maybe not even full force, but use this week to ease into your goal.

Want to join a wellness challenge that is reasonable, supported and planned for you? Check out the newest E.H. Fitness 21-Day Wellness Challenge-it all begins Monday, January 9th. 

Best of luck and a happy rest of 2022!

Tips for joining a gym that is just right for you

It's January and that means that there are some major deals to be had when joining a gym. So, if you're thinking of joining a gym, now is a great time to take advantage of the New Year's discounts. But, before you hand over your hard-earned money, did you know a staggering 67% of people who pay for gym memberships never use them...what?! That's hundreds of millions of dollars wasted each year. Don't be a sucker; join a gym that is right for you and your goals. Here are several areas to investigate and questions to ask to make the right choice for you!

  1. Join a gym in a location that you are going to drive to. Studies show people that live closer to their gyms, go more often. For most people, the gym should be very near (10 minutes or less) from their home or office. If you join a facility that is hard to get to or will make it hard to get a workout in on a busy day, you will not go.
  2. Your ideal gym will have the amenities that you want and need.
·         Are you social and like to spend time with other people? Then join a gym that has group fitness classes.
·         Do you know that you need some extra support and direction to get fit? Make sure that there is personal trainer available.
·         Are your children going to accompany you to the gym? Find out if there is childcare at the facility.
·         Are you expecting to swim as part of your routine? Your gym needs an indoor pool.
·         Will you be changing into your workout gear or showering at the gym after your workouts? See if the gym in question has locker rooms with showers, towels and lockers.
·         Do you need a 24 hour facility because of your schedule? There are many gyms that are open 24 hours a day. Check out the facilities hours of operation.
·         Are you on the road frequently? Many gyms are part of a larger organization that has locations all over the country. For those that get around, make sure that your membership fee includes access to these other facilities.
  1. Join a clean gym. Exercise facilities and locker rooms can be a breeding ground for illness-causing bacteria. Ask your prospective fitness facility how often they machines are cleaned, equipment is disinfected, and the locker rooms and childcare areas are scrubbed down.
  2. Are the membership fees within your budget? If you can’t pay for the membership, then you obviously shouldn’t join.
  3. What is the cancellation policy? Life changes, so make sure that there is a reasonable cancellation policy in case you need to quit your membership. Some gyms require a 30-day written notice while others have lengthy contracts that are difficult and expensive to break. Know what and how long you’re signing up for before you sign on the dotted line.
  4. Find out what is included in your membership fee. Some gyms have the following benefits included in the membership and some charge extra. Find out how much your membership is actually going to cost you before joining.
·         Group Exercise Classes
·         Locker rental/towel service
·         Child Care
·         Swimming
·         Personal Training
·         Fitness Evaluations
·         Equipment Orientation

  1. Try it before you buy it. You might do this with several fitness facilities to get a feel for what you like in a gym. Most gyms give a few days of free passes to use their location and some even give a 2-week free trial. Take advantage of this so that you can try out classes, make sure you’re comfortable with the environment and other members and staff.
  2. Make sure that the instructors and personal trainers have a current national certification. Many gyms require that their trainers to have highly reputable national fitness certifications and some do not. You want the experts at your gym to be trained properly so that they can train you properly, so ask.

Happy gym hunting!

Sunday, January 1, 2023

Creamy Baked Boursin (Dairy Free) and Tomato Pasta (Gluten Free)


 I made this new-to-me concept tonight with my own twists thrown in. I'm going to be honest; I wasn't sure how it would turn out or if my kids would eat it. But it was AMAZING and everyone cleaned their plates! 


This is one of those meals that I'll keep coming back to because it's so versatile. I can have it dairy and gluten free, the rest of my family can eat regular pasta AND (this is a big bonus), I can serve it deconstructed to my kiddos-it's the best! Also, my family didn't know I had used the dairy free version of Boursin cheese...you have to try it...it's amazing!

E. H. Fitness Creamy Baked Boursin and Tomato Pasta

What you need:
  • container of non-dairy Boursin cheese (I found mind at Trader Joe's)
  • container of grape tomatoes
  • 3 TBSP minced garlic
  • 2 TBSP olive or avocado oil
  • 1 package fresh baby spinach
  • 3 cups uncooked pasta of your choice (I did gluten free for myself and regular for my family)
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp red pepper flakes (optional)

What you do:
  1. Pre-heat oven to 400 degrees
  2. Place cheese in a cooking dish and surround it with the tomatoes
  3. Sprinkle with minced garlic, drizzle olive oil and salt and pepper to taste
  4. Bake cheese/tomatoes/garlic for about 25 minutes or until the cheese is bubbling and tomatoes have softened
  5. While cheese stuff is baking, cook pasta according to package directions
  6. Drain pasta when finished but leave just a bit of the pasta water in the pan with the drained-ish pasta
  7. Stir in the fresh spinach to the hot pasta so that it wilts
  8. Pour the cheese/tomato/garlic sauce onto pasta and toss
  9. Feel free to add other veggies like zucchini, mushrooms or add protein like shrimp or grilled chicken.

Enjoy!

Deconstructed for the kids-they ate every last bite: