Monday, April 24, 2023

Summer Shape Up 2023 is HERE!

It's almost summer and that means longer days, vacations, pool-time, BBQs and a ton of other awesome things are coming for us. It's also a time that requires more energy from 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. Let's get ahead of it all and ditch the junk to get us prepped and ready for it all! 

Join me and ditch the junk for 21-days to set ourselves up for successful summer habits that will stick with us for the entire season. 

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 Summer Shape-Up 2023 online wellness challenge begins Monday, May1 and ends Sunday, May 21-no worries if you need to adjust your start/end date...just sign up and begin when you can! 

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...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 designed for all fitness levels
  • 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 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! :)

What's the BEST time of day to workout?

What is the very best time of the day to workout for all the benefits? The answer is simple: the best time of day to workout is when YOU WILL workout! But if you're curious as to the perks and challenges of exercise during different times of the day...give this a read. I mean, we know that people are morning people, some are night owls and some are more energized in the middle of the day. So here we go...

The perks of morning workouts

• Working out in the morning can jumpstart your day and fill you with energy
• Research has shown that people that workout in the morning stick with their exercise routine more so than people who work out later in the day
• Working out before work/meetings/school/the kids are up means more time for the family and evening activities
• You don’t have to worry about “something coming up” and not make it to the gym later…you workout is done!
• Starting the day off right with exercise sets you up for a day of good healthy decisions

The challenge of the morning workout

• The snooze button…need I say more?
• Getting enough sleep is very important to your health, so if you aren’t able to get to bed early enough to get at least 6 hours of sleep before you get up to work out, you might want to consider another workout time.
• Your body temperature is at its lowest, so you need to warm up a bit longer than usual (10 minutes or so) to prevent injury

The perks of lunch workouts

• Working out before you eat lunch revs up your metabolism and can set you up to succeed with healthy choices during those heavy craving hours between 2 and 4 in the afternoon.
• Getting work friends to work out with you can help you be accountable

The challenge of the lunch workout

• Work gets busy…so sometimes the workout gets put on the back burner along with your lunch break

The perks of an afternoon workout

• Research has shown that you have between 4-5% more strength and endurance during the hours of 4 and 5 p.m. This can mean that you can workout harder and longer at that time
• Injuries are less likely to happen in the afternoon because your body temperature is at its highest and your muscles are already warm

The challenge of the afternoon workout

• Unless you stay at home, have a flexible work schedule or don’t work the typical 9-5 job, working out at this time may not be possible

The perks of a nighttime workout

• Some people are more energized at night and so working out is more conducive after dinner

The challenge of nighttime workouts

• Working out 4 hours or less before bedtime can disrupt your sleep
• Life happens and you might not be able to workout in the evenings because of family commitments or unexpected plans

Basically, you know yourself and what will work for you body and your schedule. Get into a habit that is right for you so that you will stick with it! Put it on your calendar and get your body moving!

Sunday, April 23, 2023

35-Minute Bodyweight 8x8 Workout

Need a workout today but don't have the motivation to get to the gym...or maybe out of your PJs? I'm with you. This 35-minute workout requires only one piece of equipment-YOU! Take it at your own pace and turn on some great music and the time will fly by. 

E.H. Fitness 8 x 8 Full Body Workout

Do each of the eight exercises below (after your lunging warm up) for 20 seconds then take a 10 second rest. After finishing all eight exercises (a "round") do a 30 second plank before running through the list for a total of EIGHT times...or more...don't let me hold you back :) . Conversely, if you need to work up to 8 times, start with what you can's all good!

Warm up: 100 traveling lunges

1. Jumping Jacks
2. Single Leg Bridge (right leg)
3. Single Leg Bridge (left leg)
4. Butt Kicks
5. Wall Sit
6. Tricep dips
7. Jump Squats
8. Push ups

You have at least 8 times through the workout so get creative! Vary your leg width on the wall sits and jump squats or do different kinds of push ups and planks or put your heel on a chair or step while doing the bridges. OR, if you're feeling "extra" today, shorten your breaks if that feels okay.

Wednesday, April 5, 2023

Have THIS at your next brunch...

 Brunch can be a bit tricky and sometime heavy on the food that is delicious, but might make us a bit lethargic for the rest of the day. Here are two ideas to have at every brunch so that you can enjoy a bit of everything while also ensuring you get enough vitamins and fiber to keep you feeling great!

Here is what I'm bringing for Easter Brunch this year: 

Make-your-own Parfait Bar

(great for adults and kids alike!)

What you need: 

  • Yogurt (dairy-free and regular if you need the option)
    • BONUS: make it lower sugar, higher protein Greek yogurt to stay fuller longer!
  • Berries (think blueberries, strawberries, raspberries, blackberries, etc.)
  • Granola (I grabbed a few bags of gluten-free granola as an option)
  • Clear glass or plastic cup (they will look so fun and pretty)

What you do:

  1. Put it all out with serving utensils and let people make their own (easy for you, fun for them!)
Veggie and Hummus Plate

(This is my go-to addition to any meal or occasion-super easy if you get the "mini" versions of veggies)

What you need: 

  • Hummus (just put it in your own bowl to make it look like you put a bit of effort into it)
  • Baby carrots
  • Baby zucchini
  • Mini cucumbers
  • Bite-sized peppers
  • Tiny tomatoes
What you do:

  1. Put them on a plate around your bowl of looks pretty and yummy and you'll have all the veggies you need!

Tuesday, April 4, 2023

30-Minute Chicken Curry

This dish has become one of our favorites in our home; everyone eats it, everyone likes it. I can't say enough about how easy and flavorful this simple chicken curry dish is. Serve it over cauliflower rice and it has all the protein, fat and carbs you need for a balanced and filling meal. 

What you need:

  • 2 TBSP yellow curry
  • 2 tsp garam masala
  • cayenne pepper to taste (or leave it out for "mild")*
  • 1.5 lbs of chicken breast or chicken thighs, cut into bite sized pieces
  • 1 tsp salt
  • 1 can light coconut milk
  • 2 TBSP oil of choice (I like olive or avocado)
  • 1 medium onion, finely chopped
  • 1 TBSP minced garlic (or 2 cloves garlic)
  • 1 TBSP minced ginger
  • 1/2 lemon, juiced (or 1 TBSP)
  • 1/2 cup chicken stock
  • 1 TBSP cornstarch
  • 1 TBSP cold water
  • Cilantro for garnish
What you do:
  1. Put chicken pieces in a bowl and sprinkle in salt and 1/2 the other spices, stir to cover
  2. Dump can of coconut milk onto chicken and set aside
  3. Heat oil in large saucepan a couple minutes and add onion and the rest of the spices
  4. Stir onion until it softens (5 minutes or so)
  5. Add in garlic and ginger and stir together until it smells delicious (or about 1 minute)
  6. Wisk together corn starch and water until smooth 
  7. Dump everything into onion/spice/garlic/ginger mixture and stir
  8. Bring to boil and then reduce heat to slow simmer
  9. Check the chicken after about 7 minutes to see if cooked through, if so, you're done!
  10. Sprinkle with cilantro if you'd like and serve over cauliflower rice (or regular or jasmine rice)

*I like mine a bit spicy but my family likes it super mild, so I add a pinch or so of cayenne pepper to mine after I serve it.