Why you should walk outside...even when it's cold.

Walking outside is one of the simplest ways to get exercise in our daily lives. It's free, you don't have to go to a gym or use equipment, it's easy on the joints and helps improve bone density. Outdoor walking can increase bone density, improve cardiovascular health and even stabilize blood sugar. But what about when it's cold? Ah...well...the benefit can be even greater!

Here are 3 great reasons to bundle up and make winter walking part of your routine.*

1. Walking outside in general can be great mood boost, but during the colder months, it can help with seasonal affective disorder (SAD).

2. Because there is less stress on the heart from heat, walking in the cold air can lower blood pressure and increase the efficiency of your workout.

3. Studies have shown that when working out in cold air, the body can more easily burn fat. 

So, get out there in the colder temps and get your steps in!

* Make sure you are being smart about walking when it's very cold and follow these tips to stay safe. 

Give Thanks, Get Happy

 

Thanksgiving is on its way which, for many, marks the beginning of the holiday season. And sometimes, the hustle of getting shopping done, planning meals, traveling, stressing about schedules and getting everything done can really overshadow the essence of the season, right? If you've forgotten what Thanksgiving all is about, like I am prone to do, and need to take a step back and remember, the act of actually giving thanks, can help in all sorts of ways.  

Being thankful isn't a new thing and it definitely shouldn't be relegated to one Thursday a year late in November.  But in the shadow of business or complicated family dynamics or feelings of loneliness, being thankful can be low priority. 

However, if we make the practice of giving thanks high priority, 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!

6. On the mile or minute. During your runs/walks/workouts when you hit a quarter mile or finish a lifting set, get grateful.

There are a million ways to do this, the point is just get started!

Today, I'm thankful for yummy candles and this soup. 

The Perfect Thanksgiving Brussels Sprouts

Normally, I only cook/bake the easiest, most lazy recipes, but this one is worth a little tiny bit of extra work. These are my two-step Brussels sprouts for any occasion...and one of the dishes I always bring to Thanksgiving. Not only are these delicious by themselves, but you can dress then up anyway you want. Bacon/maple, cherries/almonds, bacon/cranberries are some of my favorites.

What you need:

• fresh Brussels sprouts (the smaller the better and because I'm lazy, I like the ones you can buy that are pre-washed and trimmed)
• 2-4 TBSP olive or avocado oil
• salt and pepper (and any other spices you like)

What you do:

1. Pre-heat your oven to 400 degrees
2. Slice your washed and trimmed sprouts in half.
3. Toss the sprouts in oil and salt and pepper until evenly coated
4. Spread the sprouts on a cookie sheet in one even layer
5. Roast those puppies for 20-30 minutes until they are brown and crispy. You'll have to toss them at least once during the roasting process.
6. Then...this is what makes them super duper tasty, throw them in the air fryer for 2-3 minutes at 400 degrees to crisp them up.*
7. SERVE!

*I throw my air fryer in my car if I'm bringing them to someone else's house and do this final step right before I serve the veggie. I also, have been known to do this step outside because they sometimes can be a bit stinky. 

Enjoy! 

5-Minute Gazpacho: use the rest of your tomatoes!

It's that time of year when our backyard gardens, farmers markets and even the grocery stores are wrapping up the season for fresh tomatoes, cucumbers and basil...which means...it's the perfect time for cold soup!

What you need: 

• 10 ounces of tomatoes, diced (you can still find good ones at the farmers market)
• 1 cucumber, peeled, sliced, and seeded
• 1/2 red onion, diced
• 2 teaspoon garlic, minced
• 1 red bell pepper, chopped
• LOTS of FRESH basil 
• 1 teaspoon Tabasco
• 10 ounces spicy V8 (if you don’t want much of a kick, just use normal V8)
• Salt and pepper to taste
• ½ tablespoon light agave nectar
• 1 tablespoon olive oil
• 1/8 cup red wine vinegar

What you do:

1. Throw everything in a blender and turn it on. 
2. Blend until it’s soup. Crazy easy, right? 
3. Put in the fridge and serve super chilled!

New 21-Day Wellness Challenge Options!

It's back...and better than ever! The E. H. Fitness 21-DayWellness Challenges are here in a whole new way. There are TWO ways to do the challenge: group or solo. 

Both options include:

• All the recipes and food suggestions you'll need for 21 days
• Grocery lists
• Workouts
• Ways to measure your progress 

Let me explain the difference between the two and which one might be right for you.

21-Day Wellness Challenge Group Style:

• Access to a private Facebook Group just for our challenge
• Interact with people doing the same program with similar goals
• Daily encouragement from the other people in the group 
• Access to an ACE Certified wellness coach with over 15 years of experience (that's me!)
• Bonus tips, tricks, workouts and recipes during the challenge
• A formal start and end date

Who is this right for? 

• Someone who enjoys group settings
• Someone who likes to encourage others and would like feedback on their experience
• Someone who thrives on accountability (or needs accountability-no judgement)
• Someone who has taken and E. H. Fitness Challenge before and enjoyed the format and interactions.
• Someone who has access to Facebook
• Just $59 total ($39 for current in-person or online personal training clients working with Erin)

21-Day Wellness Challenge Solo Style: 

• A complete program manual with everything you need including detailed strength and cardio workouts, easy to follow recipes and grocery lists and more. 
• Flexibility to do the challenge when it's right for you and your schedule
• Just $39 total ($29 for current in-person or online personal training clients working with Erin)

Who is the Solo Style Challenge right for? 

• Someone who is self-motivated
• Someone who has done an E. H. Fitness Challenge before and would like to do a reset on their own
• Someone who does not have access to Facebook

 Both options are great...just choose the one that's right for you and e-mail erin@ehfitness.com to sign up today. For more information about the next 21-Day Group Challenge, click here for all the details. For more information about the next 21-Day Solo Challenge, click here. 

On-your-own-time 21-Day Wellness Reset

It's here! The brand-new way to reset your wellness! Increase your energy, decrease your sugar cravings, sleep better and get stronger: that's what the 21 days is all about. Plus, if the online 21-day challenges are at an inconvenient time, you can do the challenge whenever it fits into your life.

Who else would benefit from the solo-style challenge?

• those that are self-motivated when it comes to food plans and exercise routines
• those that don't have access to Facebook
• those that don't want to use social media or are trying to cut back
• those that want to work at their own pace
• those that have taken E. H. Fitness Challenges before and feel that they can do it on their own

What's included in the solo-style challenge? 

• A complete manual of how to do the challenge
• All the suggested meals
• All the grocery lists
• All the recipes (in link form and written out for your convenience)
• A full body strength training workout
• FAQ section
• All in one PDF for easy reference
• All for $39

How do you get this challenge going? Simply e-mail me at erin@ehfitness.com telling me you want to do the solo-style wellness reset!

Rebounding: 10 benefits of jumping like a kid on a mini trampoline

 

Rebounding, or exercising on a mini trampoline, has been around for a long time. I picture a fitness instructor with headband, leg warmers and leotard (obviously) jumping around to 80s music. OR even more recently, my kids jumping on their mini trampoline having the time of their lives. But rebounding is not just for the 80s fitness mavens and toddlers anymore. It's for anyone who wants to get a great workout without major joint impact! And even though it might seem a bit silly to some, it's quite the workout and it's a really fun time to boot!

Here are the many benefits of rebounding workouts:

1. Cardiovascular Health: Rebounding provides an effective cardiovascular workout, helping to improve heart health and increase endurance.

2. Low Impact: It's gentle on the joints compared to other high-impact exercises, reducing the risk of injury while still providing a solid workout.

3. Lymphatic System Support: The up-and-down motion stimulates lymphatic flow, helping to detoxify the body and boost immune function.

4. Improved Balance and Coordination: Regular rebounding enhances balance and coordination skills, which can benefit overall physical activity.

5. Strengthening Muscles: It engages various muscle groups, particularly in the legs, core, and back, contributing to improved muscle tone and strength.

6. Increased Flexibility: The dynamic movements can enhance flexibility in muscles and joints.

7. Calorie Burn: Rebounding can burn a significant number of calories, making it an effective tool for weight management.

8. Stress Relief: The fun and playful nature of rebounding can reduce stress and improve mood, thanks to the release of endorphins.

9. Convenience: Mini trampolines are compact and can be used indoors or outdoors, making them easy to incorporate into your routine.

10. Fun Factor: Many people find rebounding enjoyable, which can encourage consistency in exercise routines.

Incorporating rebounding into your fitness regimen can be a great way to mix things up while reaping these benefits! Make sure to take an intro class at your local gym or online to learn the basics as well as safety tips before going all out! If you have balance concerns, please use a rebounder with a stability bar. 

The 10-Minute Workout

 

There are days and maybe even seasons in our lives where we might not have time to do 20 minutes of strength training or 30 minutes of cardio let alone a full 45–60-minute fitness class. And you know what, that's okay! Studies have shown that adding just minutes of moderate to intense exercise can reduce heart disease, cancer risk and improve body composition (think more muscle, less fat). 

So, what do you do in those few minutes a day? (And for our purposes, let's call it 10-minutes.) If you have just 10 minutes to work out, make it count with metabolic training. Metabolic training is just a fancy way to say "burn as many calories as possible during and after your workout."

My favorite way to train this way is the EMOM (Every Minute On the Minute) workout. The EMOM is a metabolic training technique in which a person does a set list of exercises at the beginning of every minute. The faster you do them (with good form, of course), the more rest you get before the next set starts (which is at the beginning of the next minute).  

Here are 2 EMOM workouts to get you started. Simply look at a clock with a second hand, when that hand hits 12, start your set. When 10 minutes is up, which should be 10 sets, you're finished!

EMOM #1: 

8 Pushups

8 Mountain Climbers

8 Bicycle Crunches

3 Burpees

EMOM #2

8 Deadlifts

8 Back Lunges

8 Jumping Jacks

8 Jump Squats

Enjoy!

3 Keys to Recovery for Fitness Success!

What is your main focus when you workout? How heavy you're lifting? The length of your run or bike or swim? How fast you can finish those 3 miles? Just getting through that barre class at the gym? 

All of those are great things to focus on...but what about recovery from each of those activities? Because without recovery when we stress our bodies with exercise the following can happen:

• strength gains can be difficult to achieve
• fat loss can stop, or increase
• exhaustion can set in
• injuries can occur
• mood can get low

Some of these things can happen right away, but more often, they sneak up on us and can become chronic (I know this from experience). 

Proper recovery should be part of our fitness routines so that we can live fit and healthy for the long term.

So, what are some recovery strategies that can help us reach our goals? 

I'm glad you asked! 

Here are some simple ones to incorporate. 

1. Sleep. Yep, sleep is the most important thing we can do to recover from all sorts of things, including exercise. As adults, we need 7-8 hours of sleep per 24-hour period (some of us need more than that as well). If you need to get your sleep under control, check out the to-dos and no-to-dos in this article to get the best night sleep.
2. Nutrition. We all know that what we put in our body fuels our day-to-day activities and our workouts. So how can we use nutrition to properly recover from exercise? It's two-fold
• Hydration.
• Making sure we are hydrated properly is super important. The recommendation for    water intake is 1/2 your bodyweight in ounces. For example, if you weight 180lbs, you should be drinking 90 oz of water a day. If you are doing a sweaty workout, you might drink an additional 4oz of water for every 15 minutes of sweat-time.
• Food.
• Food is fuel and calories are energy. Making sure we are taking in enough fuel/energy to power our workouts is essential (as is not taking in too much fuel/energy). To calculate your daily fuel needs, check out the Mayo Clinic daily calorie calculator here.
• The type of food you put in your body also matters. Focusing on getting lean proteins (chicken, fish, turkey, tofu, beans), a plentiful variety of vegetables and fruit (they contain a bunch of essential vitamins and minerals for recovery), fats (avocado, olive oil, nuts) and whole food carbs (potatoes, corn, whole grains) are important to help our body recover from vigorous activity.
3. Rest. Yep. You need rest days for your muscles to recover from a hard workout. Our muscles typically can recover and be ready for another session in 36-48 hours. That means if you have a long run, waiting 2 days to do another one is advisable. If you do leg day on Monday, don't do another leg day until at the soonest Wednesday. And if you feel like you need more time, take it!

Something else to consider are alternative recovery resources.  It seems as though there is a device, therapy and routine for everyone that are used to speed recovery. Some are well researched and proven and others are individual preference but might not have the proof to support use (but might feel good). Make sure to research any alternative recovery source you try and talk with your doctor before engaging in any of these to make sure they are right for you.  Here are some examples.

• Infared Saunas
• Cold Therapy (plunges/cold showers)
• Massage
• Acupuncture
• Foam rolling
• Stretch gyms

Whatever you use to help you recover from your workouts, make sure that your fitness routine has rest and recovery built into it for the most benefits (and least injury)!

Favorite Summer-into-Fall Salad

This dish is summer perfection. Follow the recipe exactly or add/delete what you want to make it your perfect light and yummy dream-salad! 

 What you need: 

...for the salad

• 2 chicken breasts
• 1 bag of mixed greens (I like to chop mine up)
• 1 head of romaine lettuce, chopped
• 2 mini cucumbers, chopped
• 1/4 red onion, chopped
• 1/4 cup goat cheese or feta
• 1/4 cup roasted, salted pistachios
• other tasty additions: diced tomatoes, avocado, croutons, etc.

...for the dressing

• 3 tablespoons lemon juice (or juice from one lemon)
• 2 teaspoons honey
• 2 teaspoons dijon mustard
• 6 tablespoons avocado oil (you can use olive oil as well)
• 1/2 teaspoon salt
• 1/2 teaspoon pepper

What you do: 

1. Salt and pepper the chicken (or marinated it in a couple tablespoons of dressing) and grill until done. Let rest for 10 minutes and chop into cubes. 
2. While the chicken is grilling, chop and/or prepare your salad ingredients.
3. Mix salad ingredients together, pour salad dressing on and top with the grilled chicken. 

Enjoy!

Spring Break 2024 Workout

The perfect workout (in my opinion) is short, efficient and can be done anywhere at any time without any equipment.

Too much to ask?

No way!

This 20-minute full body workout includes all the large muscle groups as well as that very important muscle called the heart.

With short cardio bursts, strength movements and a quick pace, you can run through the list of exercises on the beach, in your backyard, at your office, at home or anywhere else you find yourself this spring. Plus, no extra equipment needed-just your body!

Here’s the Deal: Do the entire workout 3-5 times depending on time available with little rest as possible. Make sure to stretch or take a walk afterwards!

 

Here’s the Work:

 Traveling lunges (1 minute)

Tippy birds (1 minute)

Wall sit (1 minute)

----20 jumping jacks---

Pushups (12)

Tricep dips (12)

Single leg bridges (12 each leg)

---10 burpees---

Low squats (12)

Plank (1 minute)

Bicycle crunches (12 each side)

---10 jump squats---

9 Ways to Get MORE Veggies in Your Belly

Incorporating more vegetables into your diet is a great way to boost your nutrient intake and improve your overall health. Easier said than done, right?! 

Never fear, here are NINE creative tips to get you to the recommended five (or more!) servings a day (a serving is 1/2 cup).

1. Start with Breakfast: Add vegetables to your breakfast by incorporating them into omelets, scrambles, or breakfast burritos. You can also blend leafy greens like spinach or kale into smoothies for a nutrient-packed start to your day.
2. Snack on Veggies: Keep pre-cut vegetables like carrots, celery, bell peppers, and cucumber on hand for quick and healthy snacks. Pair them with hummus, guacamole, or Greek yogurt dip for added flavor.
3. Swap Out Grains: Replace grains with vegetables in your meals to increase your veggie intake. For example, use spiralized zucchini or spaghetti squash instead of pasta, or make cauliflower rice as a low-carb alternative to white rice.
4. Bulk Up Soups and Stews: Add extra vegetables to soups, stews, and chili to increase their nutritional value and fill you up. You can throw in a variety of vegetables such as carrots, onions, tomatoes, kale, and broccoli to add flavor and texture.
5. Try Vegetable Noodles: Experiment with vegetable noodles made from zucchini, carrots, sweet potatoes, or beets as a substitute for traditional pasta. You can spiralize the vegetables yourself or find pre-packaged options at the grocery store.
6. Stuff Vegetables: Stuff vegetables like bell peppers, tomatoes, zucchini, or mushrooms with a mixture of grains, beans, and herbs for a nutritious and satisfying meal. You can customize the filling based on your preferences and dietary needs.
7. Add Veggies to Pizza and Sandwiches: Load up your pizza or sandwich with plenty of vegetables like spinach, mushrooms, bell peppers, onions, and tomatoes. You can also experiment with unique toppings like roasted eggplant, artichoke hearts, or sun-dried tomatoes for added flavor.
8. Make Veggie-packed Stir-fries: Stir-fries are a quick and versatile way to incorporate lots of vegetables into your meals. Use a variety of colorful veggies like broccoli, snow peas, bell peppers, carrots, and bok choy, and pair them with protein sources like tofu, chicken, or shrimp.
9. Experiment with Veggie-based Snacks and Treats: Get creative in the kitchen by making veggie-based snacks and treats. Bake kale chips, roast chickpeas with spices, or make sweet potato brownies or zucchini muffins for a nutritious and delicious snack option.

By incorporating these tips into your meal planning and cooking routine, you can easily increase your vegetable intake and enjoy the health benefits of a plant-rich diet.

Tips and Tricks for Better Sleep

For many, it is common sense that to stay healthy and fit you need to have balance and nutritious eating habits as well as an active lifestyle. I think what many of us forget though, is that even if we are the most healthy eaters ever and exercise every day, we can be ruining our hard work and putting our bodies at risk if we don’t get enough sleep.

We need sleep to survive…much like food and water. Sleep expert and President and Medical Director of somniTech, Inc., Dr. Steven Hull, says every person is different in their sleep needs, but the average person should get between 7 and 8 hours at their best. The benefits of sleep are vast and necessary for survival. 

Benefits of Sleep: 

• Sleep repairs the body 
• Improves our memory 
• Keeps your heart healthy 
• Reduces stress 
• Helps with your weight loss goals

When we do not get enough sleep (at the very minimum, 6 hours a night) can be tragic to our health. 

Consequences of not sleeping enough:

· Loss of memory

· Decreased alertness

· Increased cholesterol 

· Raised blood pressure

· Increased risk of getting sick due to a weakened immune system

· Decrease of important of leptin (the hormone that tells us we are full) and an increase of ghrelin (the hormone that tells us we are hungry) 

According to several sleep studies, sleep, or rather lack of sleep, has a correlation to obesity and weight gain. 

So what can a person do if they have problems falling asleep or staying asleep like some 50 to 70 million Americans do? Incorporating a few simple changes into your life (especially around bed time) can make a big difference in how easily you fall asleep and stay asleep.

Sleeping Don’ts:

#1 Say good night to caffeine

• Even if you don’t think that caffeine is effecting your sleep, if you have sleeping problems, try to limit your caffeine to morning times only and Dr. Hull says it is a good rule for everyone to stop any kind of caffeine intake at 2 p.m.

#2 Skip the nightcap

• Though alcoholic beverages might make us sleepy and some people may doze off after a glass of wine, alcohol interferes with our natural sleep cycle and cause disturbances. So abstain from drinking to for a better night’s sleep.

#3 Don’t exercise to wear yourself out

• Exercise is a fantastic way to be more energetic and alert not so much to put us to bed. When we exercise is done too close to our bedtime, our bodies will not be ready to slow down, we’ve revved them up and we’ll be up for a few more hours. A great rule of thumb is to make sure that you have at least 4-5 hours before you plan on going to bed.

#4 Turn off the TV and Computers

• Falling asleep in front of the TV or heading to bed after updating your Facebook page or finishing a presentation for the next day can deter any real attempt at good quality sleep. The lights from computers signal our brains to become alert and late night television is anything but relaxing (think sobering news programs or sit-coms).

#5 Quit midnight snacking

• Not only does midnight snacking pack on the pounds, but eating refined carbs (bread, cake, cookies, cereal, etc.) or sugary foods put your body into a hormonal rollercoaster keeping you from sleeping through the night. If you have to eat before you go to bed, focus on protein (a few slices of turkey, a small handful of almonds, etc.)

Sleeping Do’s

#1 Relax

• Relax both physically and mentally. Stress can be one of the major causes of insomnia and disordered sleeping. Try for just a few minutes before you go to be to do some easy breathing exercises or light yoga and stretching.

#2 Make your bedroom a sleep-haven

• The only two activities that you should do in the bed room are sleep and sex. This will promote a sleeping environment instead of a room that is used for work, TV watching, doing crafts, etc. Being in your bedroom will signal your body that it is time to rest.

#3 Lights out!

• Making your bedroom dark when you sleep is important. Our bodies are made to sleep when it is dark outside. So if you have a spouse that likes to read late into the night with the light on, or if you work the night shift and have to sleep during the daylight, get yourself a sleep mask to cover the eyes.

#4 Have a bed-time routine

• Just like you might have a morning routine where you get up, brush your teeth, go to the gym, eat breakfast, take a shower, etc., have a bed-time schedule as well. Maybe have a cup of herbal tea (it’s caffeine free) while reading a book for a few minutes, then brush your teeth, do some light stretching and turn off the lights and close your eyes. All of those things, when you do them every day, will signal your body that it’s time for sleep.

#5 Go to bed and wake up at the same time every day

• That’s right, every day. Yep, even the weekends. Having a set schedule for when you go to sleep and when you wake up will get your body and mind into a routine so that your internal clock knows when it’s time to go to bed and more importantly, when it is time to wake up (instead of waking up randomly in the middle of the night.

Follow these tips and get a better night’s sleep…your body will thank you!

Best Dairy-Free Ranch Recipe (super easy!)

There are a lot of dairy-free options out there when it comes to creamy dressings and such. But let's be honest, some of them are just really bad. So, I made my own ranch and it's good! My kids can't even tell the difference! This doubles, triples, whatevers, really well and keeps for about a week or so.

What you need:

• 1/2 cup mayo (if you want to make this vegan, use vegan mayo)
• 2 tbsp dairy-free, unsweetened milk (more if you are using it on salad...this measurement is like for a dip consistency)
• 1/2 tsp apple cider vinegar
• 1 tsp minced garlic
• 1/4 tsp parsley
• 1/4 tsp (heaping) onion powder
• 1/4 tsp (heaping) dill
• 1/4 tsp paprika
• Pinch of pepper

What you do:

1. Throw all that good stuff into a bowl or glass jar and mix or shake until smooth and creamy.
2. That's it! Eat it!