tag:blogger.com,1999:blog-82635434843607109622024-03-13T05:21:56.640-05:00E.H. FitnessE.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.comBlogger683125tag:blogger.com,1999:blog-8263543484360710962.post-50583418182828646282024-03-06T16:38:00.003-06:002024-03-06T16:38:56.051-06:00Spring Break 2024 Workout<p><span style="background-color: white; color: #403f42; font-family: Verdana, Geneva, sans-serif; font-size: 15px; white-space-collapse: preserve;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO9trX7rRJ6oyFelzle-lna9ob9CwHH2Kayd0X4AhUPkAsdP1oRwwM7VFADVriShyphenhyphen3n7Km4OPtyoNSyQL0-XFGNPEWrZYoSGBDVinP-CVjicEbuWeMvymkdex9DMMxiH2efdYTOJd1awWaMWeGSXQJ6zc9kMoiwYMdHYElHLEjLs4QwuR3dbzmRmneZTo/s209/top%20of%20the%20mountain.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="180" data-original-width="209" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO9trX7rRJ6oyFelzle-lna9ob9CwHH2Kayd0X4AhUPkAsdP1oRwwM7VFADVriShyphenhyphen3n7Km4OPtyoNSyQL0-XFGNPEWrZYoSGBDVinP-CVjicEbuWeMvymkdex9DMMxiH2efdYTOJd1awWaMWeGSXQJ6zc9kMoiwYMdHYElHLEjLs4QwuR3dbzmRmneZTo/s1600/top%20of%20the%20mountain.jpg" width="209" /></a></div><br />The perfect workout (in my opinion) is short, efficient and can be done anywhere at any time without any equipment. <p></p><p style="background-color: white; color: #403f42; font-family: Verdana, Geneva, sans-serif; font-size: 12px; margin: 0px; padding: 0px; white-space-collapse: preserve;"><br /></p><p style="background-color: white; color: #403f42; font-family: Verdana, Geneva, sans-serif; font-size: 12px; margin: 0px; padding: 0px; white-space-collapse: preserve;"><span style="font-size: 15px;">Too much to ask? </span></p><p style="background-color: white; color: #403f42; font-family: Verdana, Geneva, sans-serif; font-size: 12px; margin: 0px; padding: 0px; white-space-collapse: preserve;"><br /></p><p style="background-color: white; color: #403f42; font-family: Verdana, Geneva, sans-serif; font-size: 12px; margin: 0px; padding: 0px; white-space-collapse: preserve;"><span style="font-size: 15px;">No way! </span></p><p style="background-color: white; color: #403f42; font-family: Verdana, Geneva, sans-serif; font-size: 12px; margin: 0px; padding: 0px; white-space-collapse: preserve;"><br /></p><p style="background-color: white; color: #403f42; font-family: Verdana, Geneva, sans-serif; font-size: 12px; margin: 0px; padding: 0px; white-space-collapse: preserve;"><span style="font-size: 15px;"><br /></span></p><p style="background-color: white; color: #403f42; font-family: Verdana, Geneva, sans-serif; font-size: 12px; margin: 0px; padding: 0px; white-space-collapse: preserve;"><span style="font-size: 15px;">This 20-minute full body workout includes all the large muscle groups as well as that very important muscle called the heart. </span></p><p style="background-color: white; color: #403f42; font-family: Verdana, Geneva, sans-serif; font-size: 12px; margin: 0px; padding: 0px; white-space-collapse: preserve;"><span style="font-size: 15px;"><br /></span></p><p style="background-color: white; color: #403f42; font-family: Verdana, Geneva, sans-serif; font-size: 12px; margin: 0px; padding: 0px; white-space-collapse: preserve;"><span style="font-size: 15px;">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!</span></p><p align="center" class="MsoNormal" style="text-align: center;"><br /></p>
<p align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 16pt;"><span style="font-weight: bold;">Here’s
the Deal: </span>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!<span style="font-weight: bold;"><o:p></o:p></span></span></p>
<p align="center" class="MsoNormal" style="text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16.0pt;"><o:p> </o:p></span></b></p>
<p align="center" class="MsoNormal" style="text-align: center;"><b><span style="font-size: 16.0pt;">Here’s
the Work:</span></b></p>
<p align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 16pt;"><o:p> Traveling lunges (1 minute)</o:p></span></p><p align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 16.0pt;"><o:p>Tippy birds (1 minute)</o:p></span></p><p align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 16.0pt;"><o:p>Wall sit (1 minute)</o:p></span></p><p align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 16.0pt;"><o:p>----20 jumping jacks---</o:p></span></p><p align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 16.0pt;"><o:p>Pushups (12)</o:p></span></p><p align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 16.0pt;"><o:p>Tricep dips (12)</o:p></span></p><p align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 16.0pt;"><o:p>Single leg bridges (12 each leg)</o:p></span></p><p align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 16.0pt;"><o:p>---10 burpees---</o:p></span></p><p align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 21.3333px;">Low squats (12)</span></p><p align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 21.3333px;">Plank (1 minute)</span></p><p align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 21.3333px;">Bicycle crunches (12 each side)</span></p><p align="center" class="MsoNormal" style="text-align: center;"><span style="font-size: 21.3333px;">---10 jump squats---</span></p>
<br />E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-39151813833239277172024-02-28T13:25:00.003-06:002024-02-28T13:25:46.522-06:009 Ways to Get MORE Veggies in Your Belly<p><span style="background-color: white;"><span style="font-family: verdana;"><span style="color: #0d0d0d;"><span style="white-space-collapse: preserve;"></span></span></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: verdana;"><span style="color: #0d0d0d;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEh1EazCwacf8wyFzeQcIIKbEFyzlVBideSq6GNk_dKd7-B8EBER-gbhNewe5GS3Ly0caB9TDBL9_C5FDHNbpKveSwnCQ6nEjzb7ofbEWEXotV_FdBeKvK4lyUuhsNtBWs1NLPpcge4nHi-WyAM2S8ywmhhZovWqBShegqMz3-Di4kF03ilAw38S6d74WPc" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="180" data-original-width="118" height="200" src="https://blogger.googleusercontent.com/img/a/AVvXsEh1EazCwacf8wyFzeQcIIKbEFyzlVBideSq6GNk_dKd7-B8EBER-gbhNewe5GS3Ly0caB9TDBL9_C5FDHNbpKveSwnCQ6nEjzb7ofbEWEXotV_FdBeKvK4lyUuhsNtBWs1NLPpcge4nHi-WyAM2S8ywmhhZovWqBShegqMz3-Di4kF03ilAw38S6d74WPc=w131-h200" width="131" /></a></span></span></div><span style="font-family: verdana;"><span style="color: #0d0d0d;"><br />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?! </span></span><div><span style="font-family: verdana;"><span style="color: #0d0d0d;"><br /></span></span></div><div><span style="font-family: verdana;"><span style="color: #0d0d0d;">Never fear, here are TEN creative tips to get you to the recommended five (or more!) servings a day (a serving is 1/2 cup). </span></span><p></p><p><br /></p><p><span style="background-color: white; color: #0d0d0d; white-space-collapse: preserve;"><span style="font-family: verdana;"><br /></span></span></p><ol style="text-align: left;"><li><span style="background-color: white; color: #0d0d0d; font-family: verdana; white-space-collapse: preserve;"><b>Start with Breakfast</b></span><span style="background-color: white; color: #0d0d0d; font-family: verdana; white-space-collapse: preserve;">: 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.</span></li><li><span style="font-family: verdana;"><span style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: var(--tw-prose-bold); font-weight: 600; white-space-collapse: preserve;">Snack on Veggies</span><span style="background-color: white; color: #0d0d0d; white-space-collapse: preserve;">: 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.</span></span></li><li><span style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: var(--tw-prose-bold); font-weight: 600; white-space-collapse: preserve;"><span style="font-family: verdana;">Swap Out Grains</span></span><span style="background-color: white; color: #0d0d0d; white-space-collapse: preserve;"><span style="font-family: verdana;">: 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.</span></span></li><li><span style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: var(--tw-prose-bold); font-family: verdana; font-weight: 600; white-space-collapse: preserve;">Bulk Up Soups and Stews</span><span style="background-color: white; color: #0d0d0d; font-family: verdana; white-space-collapse: preserve;">: 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.</span></li><li><span style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: var(--tw-prose-bold); font-family: verdana; font-weight: 600; white-space-collapse: preserve;">Try Vegetable Noodles</span><span style="background-color: white; color: #0d0d0d; font-family: verdana; white-space-collapse: preserve;">: 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.</span></li><li><span style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: var(--tw-prose-bold); font-family: verdana; font-weight: 600; white-space-collapse: preserve;">Stuff Vegetables</span><span style="background-color: white; color: #0d0d0d; font-family: verdana; white-space-collapse: preserve;">: 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.</span></li><li><span style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: var(--tw-prose-bold); font-family: verdana; font-weight: 600; white-space-collapse: preserve;">Add Veggies to Pizza and Sandwiches</span><span style="background-color: white; color: #0d0d0d; font-family: verdana; white-space-collapse: preserve;">: 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.</span></li><li><span style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: var(--tw-prose-bold); font-family: verdana; font-weight: 600; white-space-collapse: preserve;">Make Veggie-packed Stir-fries</span><span style="background-color: white; color: #0d0d0d; font-family: verdana; white-space-collapse: preserve;">: 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.</span></li><li><span style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: var(--tw-prose-bold); font-family: verdana; font-weight: 600; white-space-collapse: preserve;">Experiment with Veggie-based Snacks and Treats</span><span style="background-color: white; color: #0d0d0d; font-family: verdana; white-space-collapse: preserve;">: 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.</span></li></ol><p style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: #0d0d0d; font-size: 16px; margin: 1.25em 0px 0px; white-space-collapse: preserve;"><span style="font-family: verdana;">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.</span></p></div>E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-48219877895097834932024-01-15T07:19:00.000-06:002024-01-15T07:20:50.359-06:00Tips and Tricks for Better Sleep<br>
<br>
<div>
<div class="post-body entry-content" id="post-body-8574551604784030559" itemprop="articleBody" style="line-height: 1.3; position: relative; width: 394px;">
<div style="text-align: center;"><img height="290" id="id_a1fa_f9ba_2ec9_6b7e" src="https://lh6.googleusercontent.com/jdx3GqGghJYGqjUD2eUomCMSpxtMXPtOihxpSjMwAlF11denJiDWav-G2CZ5pTs=w294-h290" style="height: auto; width: 192px; margin: 4px; float: left; display: block;" tooltip="" width="294"></div><div style="text-align: center;"><span style="font-family: verdana; background-color: rgba(255, 255, 255, 0);">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 </span><b style="font-family: verdana; background-color: rgba(255, 255, 255, 0);"><i>sleep</i></b><span style="font-family: verdana; background-color: rgba(255, 255, 255, 0);">.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;"><br>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. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;"><br></span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<b style="background-color: rgba(255, 255, 255, 0);"><span style="font-family: verdana;">Benefits of Sleep: </span></b></div>
<ul style="line-height: 1.4; margin: 0in 0px 0.5em; padding: 0px 2.5em;" type="disc">
<li class="MsoNormal" style="margin: 0in 0in 0pt; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">Sleep repairs the body </span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">Improves our memory </span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">Keeps your heart healthy </span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">Reduces stress </span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">Helps with your weight loss goals</span></li>
</ul>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">When we do not get enough sleep (at the very minimum, 6 hours a night) can be tragic to our health. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;"><br></span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<strong style="background-color: rgba(255, 255, 255, 0);"><span style="font-family: verdana;">Consequences of not sleeping enough:</span></strong></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt 39.75pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">· Loss of memory</span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt 39.75pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">· Decreased alertness</span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt 39.75pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">· Increased cholesterol </span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt 39.75pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">· Raised blood pressure</span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt 39.75pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">· Increased risk of getting sick due to a weakened immune system</span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt 39.75pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">· 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) </span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;"><br></span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><span style="background-color: rgba(255, 255, 255, 0);">According to several</span><span style="background-color: rgba(255, 255, 255, 0);"><span style="color: #888888;"> </span><u><span style="color: #2b00fe;">sleep <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/">studies</a></span></u>, sleep, or rather lack of sleep, has a correlation to obesity and weight gain. </span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;"><br></span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">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 <span>your</span> life (especially around bed time) can make a big difference in how easily you fall asleep and stay asleep.</span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;"><br></span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<b style="background-color: rgba(255, 255, 255, 0);"><span style="font-family: verdana;">Sleeping Don’ts:</span></b></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;"><br></span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;"><br></span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">#1 Say good night to caffeine</span></div>
<ul style="line-height: 1.4; margin: 0in 0px 0.5em; padding: 0px 2.5em;" type="disc">
<li class="MsoNormal" style="margin: 0in 0in 0pt; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">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.</span></li>
</ul>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">#2 Skip the nightcap</span></div>
<ul style="line-height: 1.4; margin: 0in 0px 0.5em; padding: 0px 2.5em;" type="disc">
<li class="MsoNormal" style="margin: 0in 0in 0pt; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">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.</span></li>
</ul>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">#3 Don’t exercise to wear yourself out</span></div>
<ul style="line-height: 1.4; margin: 0in 0px 0.5em; padding: 0px 2.5em;" type="disc">
<li class="MsoNormal" style="margin: 0in 0in 0pt; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">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.</span></li>
</ul>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">#4 Turn off the TV and Computers</span></div>
<ul style="line-height: 1.4; margin: 0in 0px 0.5em; padding: 0px 2.5em;" type="disc">
<li class="MsoNormal" style="margin: 0in 0in 0pt; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">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).</span></li>
</ul>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">#5 Quit midnight snacking</span></div>
<ul style="line-height: 1.4; margin: 0in 0px 0.5em; padding: 0px 2.5em;" type="disc">
<li class="MsoNormal" style="margin: 0in 0in 0pt; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">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.)</span></li>
</ul>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<b style="background-color: rgba(255, 255, 255, 0);"><span style="font-family: verdana;">Sleeping Do’s</span></b></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;"><br></span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;"><br></span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">#1 Relax</span></div>
<ul style="line-height: 1.4; margin: 0in 0px 0.5em; padding: 0px 2.5em;" type="disc">
<li class="MsoNormal" style="margin: 0in 0in 0pt; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">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.</span></li>
</ul>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">#2 Make your bedroom a sleep-haven</span></div>
<ul style="line-height: 1.4; margin: 0in 0px 0.5em; padding: 0px 2.5em;" type="disc">
<li class="MsoNormal" style="margin: 0in 0in 0pt; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">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.</span></li>
</ul>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">#3 Lights out!</span></div>
<ul style="line-height: 1.4; margin: 0in 0px 0.5em; padding: 0px 2.5em;" type="disc">
<li class="MsoNormal" style="margin: 0in 0in 0pt; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">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.</span></li>
</ul>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">#4 Have a bed-time routine</span></div>
<ul style="line-height: 1.4; margin: 0in 0px 0.5em; padding: 0px 2.5em;" type="disc">
<li class="MsoNormal" style="margin: 0in 0in 0pt; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">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.</span></li>
</ul>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">#5 Go to bed and wake up at the same time every day</span></div>
<ul style="line-height: 1.4; margin: 0in 0px 0.5em; padding: 0px 2.5em;" type="disc">
<li class="MsoNormal" style="margin: 0in 0in 0pt; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">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.</span></li>
</ul>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;"><br></span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: verdana;">Follow these tips and get a better night’s sleep…your body will thank you!</span></div>
</div>
</div>
E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-35255161894778679662024-01-09T17:55:00.000-06:002024-01-09T17:59:29.761-06:00Best Dairy-Free Ranch Recipe (super easy!)<p><br></p><img id="id_d631_558a_13a1_18ed" src="https://lh3.googleusercontent.com/drive-viewer/AEYmBYSGQg7Zo4QwYqQtqUSIASplG2rfRY7IEYDD-iIkbOp02Ptm_vnB1NjL2Iy87AWmKZ0p35O93dBmbKAIngyVg-txrfsL" alt="" title="" tooltip="" style="width: 192px; height: auto; margin: 4px; float: left; display: block;"><span style="font-family: verdana;">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.</span><br><p><span style="font-family: verdana;"><b>What you need:</b></span></p><p></p><ul style="text-align: left;"><li><span style="font-family: verdana;">1/2 cup mayo (if you want to make this vegan, use vegan mayo)</span></li><li><span style="font-family: verdana;">2 tbsp dairy-free, unsweetened milk (more if you are using it on salad...this measurement is like for a dip consistency)</span></li><li><span style="font-family: verdana;">1/2 tsp apple cider vinegar</span></li><li><span style="font-family: verdana;">1 tsp minced garlic</span></li><li><span style="font-family: verdana;">1/4 tsp parsley</span></li><li><span style="font-family: verdana;">1/4 tsp (heaping) onion powder</span></li><li><span style="font-family: verdana;">1/4 tsp (heaping) dill</span></li><li><span style="font-family: verdana;">1/4 tsp paprika</span></li><li><span style="font-family: verdana;">Pinch of pepper</span></li></ul><p></p><p><span style="font-family: verdana;"><b>What you do:</b></span></p><p></p><ol style="text-align: left;"><li><span style="font-family: verdana;">Throw all that good stuff into a bowl or glass jar and mix or shake until smooth and creamy.</span></li><li><span style="font-family: verdana;">That's it! Eat it!</span></li></ol><p></p>E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-21979648534267465762023-12-31T15:00:00.000-06:002023-12-31T15:00:27.941-06:00January Jump-Start Wellness Challenge 2024!<div class="separator"><p style="margin-left: 1em; margin-right: 1em;"><img alt="" id="id_de16_f5a8_24c6_afa4" src="https://lh3.googleusercontent.com/drive-viewer/AEYmBYTaxjgJK3QWzyTllvwSAKowIX9YtwA_bQ01uFdzqfShsxSTY1wd2Z1KlKEt0YHbM3I9QeCp5tckk8BO-C6Z-Jc1ZtWkcw" style="height: auto; width: 392px;" title="" tooltip="" /><br /></p></div><p></p><p> <font face="Verdana"><span style="color: #333333;">As 2023 winds down, many of us reflect on the year that just passed and look forward to the year ahead. If 2023 left you feeling less-than-your-best-healthy-self, </span><span style="color: #333333;">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! </span></font></p><p style="background-color: white; color: #333333;"><font face="Verdana">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:</font></p><p style="background-color: white; color: #333333;"></p><ol style="background-color: white; color: #333333;"><li><font face="Verdana">They aren't measurable.</font></li><li><font face="Verdana">They aren't supported.</font></li><li><font face="Verdana">They aren't reasonable. </font></li></ol><p style="background-color: white; color: #333333;"></p><span style="background-color: white; color: #333333;"><font face="Verdana"><span face="Verdana, sans-serif">BUT there is hope!</span><br /><br /><span face="Verdana, sans-serif">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 <b><i>measurable</i></b>, <b><i>supported </i></b>and <b><i>reasonable </i></b>program!</span><br /><br /><span face="Verdana, sans-serif">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.</span></font></span><div style="background-color: white; color: #333333;"><font face="Verdana"><br /><span face="Verdana, sans-serif">The January Heath Jump-Start begins Monday, January 8 and ends Sunday, January 28. </span><br /><br /><span face="Verdana, sans-serif">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.</span><br /><br /><b>Here's what you can expect when you sign up:</b><br /></font><ul><li><font face="Verdana">Membership to a private Facebook group with daily encouragement, recipes, workouts and tips</font></li><li><font face="Verdana">Suggested daily food guide with recipes</font></li><li><font face="Verdana">Grocery lists for each phase of the challenge</font></li><li><font face="Verdana">Daily workout schedule.</font></li><li><font face="Verdana">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.</font></li><li><font face="Verdana">Access to an ACE certified personal trainer and wellness coach with over 15 years of experience</font></li><li><font face="Verdana">NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.</font></li><li><font face="Verdana">All for $49* payable via Venmo (@erin-heide)</font></li></ul><font face="Verdana"><br /><span face="Verdana, sans-serif">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?</span><br /><br /><a href="mailto:erin@ehfitness.com" style="color: #78b749; text-decoration-line: none;" target="_blank">Click here to e-mail</a><span face="Verdana, sans-serif"> me that you are IN and ready to take control of your health (and the leftover Holiday treats:) .</span><br /></font><div><font face="Verdana"><br /></font></div><div><font face="Verdana">*If did another 21-day challenge with me in 2023, e-mail me for your special discount for this challenge!</font></div></div>E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-73807333003326428262023-12-30T09:47:00.002-06:002023-12-30T09:47:51.069-06:00Make Lasting Change in 2024<img alt="" id="id_ff6c_88c5_1480_8fa6" src="https://lh3.googleusercontent.com/drive-viewer/AEYmBYSzRH3B-dpRL1axLh7_BKrKKCpGgi6QBjtbfUiomomQ6WFztLpfmkuZmFDF56CxZbbDET8qYk9oHbPvhPHWYW2wS4aRug" style="display: block; height: auto; margin: 4px auto; width: 234px;" title="" tooltip="" /><div><font face="verdana">'</font><span style="word-break: break-word;"><font color="#333333" face="verdana">Tis the season to think about what we want to change in 2024 (just <span style="-webkit-text-size-adjust: auto; caret-color: rgb(51, 51, 51); text-size-adjust: auto;">another way of thinking of a New Year’s resolution). </span></font></span></div><div><span style="color: #333333; font-family: verdana; word-break: break-word;"><br /></span></div><div><span style="color: #333333; font-family: verdana; word-break: break-word;">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 2024 the best year ever. Who's with me?! </span><p style="-webkit-text-size-adjust: auto; text-size-adjust: auto;"></p><p class="yiv2468148637MsoNormal" style="-webkit-text-size-adjust: auto; background-color: white; color: #333333; margin: 0in 0in 0pt; text-size-adjust: auto; word-break: break-word;"><span style="font-family: verdana;"><span style="word-break: break-word;">New Year’s Resolutions get a bad rap because the fail rate is so high...I mean, they </span><span id="yiv2468148637SPELLING_ERROR_0" style="word-break: break-word;">aren</span><span style="word-break: break-word;">’t hard to</span><span style="word-break: break-word;"> </span><i style="word-break: break-word;">make</i><span style="word-break: break-word;">, they’re hard to</span><span style="word-break: break-word;"> </span><i style="word-break: break-word;">keep</i><span style="word-break: break-word;">. 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 (</span><span id="yiv2468148637SPELLING_ERROR_1" style="word-break: break-word;">NYR</span><span style="word-break: break-word;">) and get ready to reach your goal!</span><span style="word-break: break-word;"> </span></span></p><p class="yiv2468148637MsoNormal" style="-webkit-text-size-adjust: auto; background-color: white; color: #333333; margin: 0in 0in 0pt; text-size-adjust: auto; word-break: break-word;"><span style="word-break: break-word;"><span style="font-family: verdana;"><br /></span></span></p><ol style="-webkit-text-size-adjust: auto; background-color: white; color: #333333; margin-top: 0in; text-size-adjust: auto; word-break: break-word;" type="1"><li class="yiv2468148637MsoNormal" style="margin: 0in 0in 0pt; padding: 0px; word-break: break-word;"><span style="font-family: verdana;"><span style="word-break: break-word;"><strong style="word-break: break-word;">Set a goal.</strong> According to <a href="https://www.google.com/amp/s/www.psychologytoday.com/us/blog/raising-happiness/201512/are-you-setting-the-right-goals?amp" id="id_80c9_8c6b_7b38_4f46" style="color: #2d8930; text-decoration: none;" target="_blank">Psychology Today,</a></span> 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 <span dir="ltr" style="color: #2d8930; word-break: break-word;">June 1</span><sup style="word-break: break-word;"><span dir="ltr" style="color: #2d8930; word-break: break-word;">st</span></sup><span dir="ltr" style="color: #2d8930; word-break: break-word;">.</span> I will quit smoking by using the patch by <span dir="ltr" style="color: #2d8930; word-break: break-word;">March 15</span><span class="yiv2468148637blsp-spelling-error" style="word-break: break-word;"><span id="yiv2468148637SPELLING_ERROR_3" style="word-break: break-word;"><sup style="word-break: break-word;"><span id="yiv2468148637SPELLING_ERROR_2" style="word-break: break-word;"><span dir="ltr" style="color: #2d8930; word-break: break-word;">th</span></span></sup></span></span>, I will put $100 into a savings account every month beginning today.) </span></li><li class="yiv2468148637MsoNormal" style="margin: 0in 0in 0pt; padding: 0px; word-break: break-word;"><span style="word-break: break-word;"><span style="font-family: verdana;"><strong style="word-break: break-word;">Be reasonable.</strong> 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 <span id="yiv2468148637SPELLING_ERROR_3" style="word-break: break-word;"><span class="yiv2468148637blsp-spelling-error" style="word-break: break-word;"><span id="yiv2468148637SPELLING_ERROR_4" style="word-break: break-word;">NYR</span></span></span>. Find something you can be passionate about and go for it. </span></span></li><li class="yiv2468148637MsoNormal" style="margin: 0in 0in 0pt; padding: 0px; word-break: break-word;"><span style="word-break: break-word;"><span style="font-family: verdana;"><strong style="word-break: break-word;">Have a game plan.</strong> 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 <span id="yiv2468148637SPELLING_ERROR_4" style="word-break: break-word;"><span class="yiv2468148637blsp-spelling-corrected" style="word-break: break-word;">Internet</span></span> or at the library. Whatever you do, make sure that you have the tools to <span id="yiv2468148637SPELLING_ERROR_5" style="word-break: break-word;"><span class="yiv2468148637blsp-spelling-corrected" style="word-break: break-word;">achieve</span></span> your goal.</span></span></li><li class="yiv2468148637MsoNormal" style="margin: 0in 0in 0pt; padding: 0px; word-break: break-word;"><span style="word-break: break-word;"><span style="font-family: verdana;"><strong style="word-break: break-word;">Start NOW.</strong> Yes…that’s right…do not wait until January 1<sup style="word-break: break-word;">st</sup>…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.</span></span></li></ol><p class="yiv2468148637MsoNormal" style="-webkit-text-size-adjust: auto; background-color: white; color: #333333; margin: 0in 0in 0pt; text-size-adjust: auto; word-break: break-word;"><span style="font-family: verdana;"><span style="word-break: break-word;"></span></span></p><p class="yiv2468148637MsoNormal" style="-webkit-text-size-adjust: auto; background-color: white; color: #333333; margin: 0in 0in 0pt; text-size-adjust: auto; word-break: break-word;"><span style="word-break: break-word;"><span style="font-family: verdana;">Want to join a wellness challenge that is reasonable, supported and planned for you? Check out the newest do-from-anywhere <a href="https://ehfitness.blogspot.com/2023/12/january-jump-start-wellness-challenge.html" target="_blank">E.H. Fitness 21-Day Wellness Challenge</a>-it all begins Monday, January 8th. </span></span></p><p class="yiv2468148637MsoNormal" style="-webkit-text-size-adjust: auto; background-color: white; color: #333333; margin: 0in 0in 0pt; text-size-adjust: auto; word-break: break-word;"><span style="font-family: verdana;"><br /></span></p><p class="yiv2468148637MsoNormal" style="-webkit-text-size-adjust: auto; background-color: white; color: #333333; margin: 0in 0in 0pt; text-size-adjust: auto; word-break: break-word;"><span style="font-family: verdana;">Best of luck and a happy rest of 2023! </span></p></div>E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-11477333480438510942023-12-20T11:03:00.001-06:002023-12-30T10:27:21.888-06:00Happy New Year! It's time to grab a deck of cards and sweat!<div class="separator"><div class="separator" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="199" id="id_1258_fd97_114c_bc42" src="https://lh3.googleusercontent.com/-gYt3rsrFhoI/V63DQfOpPkI/AAAAAAAABGU/e53TkAX7j1k/s200/blogger-image-114190635.jpg" style="display: block; float: left; height: auto; margin: 4px; width: 137px;" width="200" /><span style="font-family: verdana;"> </span><span style="font-family: verdana;">Want a little something different for your first workout of 2024? Grab a deck of cards and breathe, burn and sweat through this "fun" workout. It's a love/hate type of a workout but I always feel fantastic after it's finished. </span><br /></div></div><div><div class="separator" style="clear: both;"></div>
<div class="separator" style="clear: both;">
<b><span style="font-family: verdana; font-size: large;"><br /></span></b></div>
<div class="separator" style="clear: both;">
<span style="font-family: verdana;"><b><span style="font-size: large;">Here's the deal:</span></b></span></div>
<div class="separator" style="clear: both;"><span style="font-family: verdana;">
(haha...get it...deal...like dealing cards...ugh):</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: verdana;"><br /></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: verdana;"><b>2-10 Spades</b>=Push ups</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: verdana;"><b>2-10 Diamonds</b>=Jump Squats</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: verdana;"><b>2-10 Clubs</b>=Lunges (each leg!!)</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: verdana;"><b>2-10 Hearts</b>=Sit ups</span></div><div class="separator" style="clear: both;"><span style="font-family: verdana;"><b>Any Ace</b>=1 minute plank</span></div><div class="separator" style="clear: both;"><span style="font-family: verdana;"><b>Any Roya</b>l=4 burpees</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: verdana;"><b>Jokers</b>=1 minute wall sits!</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: verdana;"><br /></span></div><div class="separator" style="clear: both;"><b style="font-family: verdana;"><span style="font-size: large;">Here's the work:</span></b></div><div class="separator" style="clear: both;"><b style="font-family: verdana;"><span style="font-size: large;"><br /></span></b></div>
<div class="separator" style="clear: both;"><span style="font-family: verdana;">
Shuffle that deck and get to work. Whatever card you pull, do the number of reps the card indicates of the exercise matching the suit. </span></div>
<div class="separator" style="clear: both;">
<span style="font-family: verdana;"><br /></span></div>
<div class="separator" style="clear: both;"><span style="font-family: verdana;">
It took me about 30 minutes to work my way through the deck...yup...all 54 cards (including the two jokers).</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: verdana;"><br /></span></div>
<div class="separator" style="clear: both;"><br /></div>
<div class="separator" style="clear: both;"><span style="font-family: verdana;">
Enjoy!</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: verdana;"><br /></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: verdana;"><br /></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: verdana;"><br /></span></div>
<div class="separator" style="clear: both;">
<br /></div>
</div>E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-15811854997260487572023-12-20T10:58:00.000-06:002023-12-20T11:00:35.895-06:00Overwhelmed this Holiday Season? Just Breathe.<img id="id_753e_56fe_a536_2a2f" src="https://lh3.googleusercontent.com/drive-viewer/AEYmBYQ6gLL2mJS8UAAjhyy5IZXTQ6yy5OV6kuV_AdRpPw7q-JY8mmiLB9mBHfsjz03TRoEGs2vU2x3k7vNGRQQo_-lqEi8D" alt="" title="" tooltip="" style="width: 160px; height: auto; margin: 4px; float: left; display: block;"><span style="font-family: verdana;">It's the most wonderful time of the year...right?! I mean, there are a million amazing, special, cozy and unique things/traditions/bustle that happens this time of year, but it can also be a time of great stress. </span><div><span style="font-family: verdana;"><br></span></div><div><span style="font-family: verdana;">If you're feeling overwhelmed, stressed, disappointed, sad or any other emotion that is challenging, taking a few intentional breathes might be able to help navigate through those feelings to a better place. </span><br><p><span style="font-family: verdana;">Years ago, I ran across an article by <a href="https://www.drweil.com/" target="_blank">Dr. Andrew Weil </a>that was all about breathing exercises. The one that stuck out most to me was what he termed "a natural tranquilizer for the nervous system." A tranquilizer sounds pretty darn good to me when feeling overwhelmed, anxious or stressed. Especially, one that doesn't have any side effects and that I can "take" anywhere, anytime....because, you know, it's just breathing :)</span></p><span style="font-family: verdana;"><br>This relaxation breathing has three simple steps:<br><br></span><ol><li><span style="font-family: verdana;">Inhale for 4 counts</span></li><li><span style="font-family: verdana;">Hold the breath for 7 counts</span></li><li><span style="font-family: verdana;">Exhale for 8 counts</span></li></ol><div><span style="font-family: verdana;">It's soooo simple, but it really packs a punch...to stress, that is!</span></div><div><span style="font-family: verdana;"><br></span></div><div><span style="font-family: verdana;">Next time you feel triggered, stressed, anxious, or your mind is too busy to sleep, try a few rounds of this...let me know how it goes!</span></div><div><span style="font-family: verdana;"><br></span></div><div><span style="font-family: verdana;">For more information on relaxation breathing techniques, checkout Dr. Weil's <a href="https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/" target="_blank">fantastic video</a>!</span></div><br></div>E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-48385266118682331212023-12-15T09:12:00.000-06:002024-01-15T07:25:36.915-06:00E. H. Fitness’ Best Clean, Simple and Delicious Recipes<br /><br /><span style="font-family: verdana;"><br /></span><div><span style="font-family: verdana;"><br /></span></div><div><span style="font-family: verdana;"><br /></span></div><div><span style="font-family: verdana;"><br /></span></div><div><span style="font-family: verdana;"><br /></span></div><div><span style="font-family: verdana;"><br /></span></div><div><span style="font-family: verdana;"><br /></span></div><div><span style="font-family: verdana;"><br /></span></div><div><span style="font-family: verdana;"><br /></span></div><div><span style="font-family: verdana;">Need a bunch of recipes that are chalk full of protein and veggies to help you reach your wellness goals? </span></div><div><span style="font-family: verdana;"><br /></span></div><div><span style="font-family: verdana;"><br /></span><span style="font-family: verdana;"><img alt="" id="id_eff8_148a_9f6a_ac17" src="https://lh3.googleusercontent.com/drive-viewer/AEYmBYTimlxRoamJZImn-PFhy08DqMIVavhXpCnIy5vrHPNgp9tHzlFFtCT5ejR67t2L4dpzPoBxiomQtY7W4hutwfSZK_H4fQ" style="display: block; float: left; height: auto; margin: 4px; width: 192px;" title="" tooltip="" />I've put together a list of some of the best. Enjoy!</span><div><div><span style="font-family: verdana;"><br /></span></div><h3 style="text-align: left;"><span style="font-family: verdana;"><b>Breakfast: </b></span></h3><div><span style="font-family: verdana;"><br /></span></div><div><a href="https://ehfitness.blogspot.com/2015/08/" target="_blank"><span style="font-family: verdana;">Quinoa Egg Bites</span></a></div><div><span style="font-family: verdana;"><br /></span></div><div><a href="https://ehfitness.blogspot.com/2018/10/the-perfect-protein-ball.html" target="_blank"><span style="font-family: verdana;">Protein Balls</span></a></div><div><span style="font-family: verdana;"><br /></span></div><div><a href="https://ehfitness.blogspot.com/2018/05/clean-and-simple-egg-casserole-that-is.html" target="_blank"><span style="font-family: verdana;">Breakfast Casserole</span></a></div><div><span style="font-family: verdana;"><br /></span></div><div><span style="font-family: verdana;"><br /></span></div><div><span style="font-family: verdana;"><br /></span></div><h3 style="text-align: left;"><span style="font-family: verdana;">Lunch:</span></h3><div><span style="font-family: verdana;"><br /></span></div><div><span style="font-family: verdana;"><a href="https://ehfitness.blogspot.com/2017/09/make-in-blender-butternut-squash-soup.html" target="_blank">Make-in-a-blender Butternut Squash</a><a href="https://ehfitness.blogspot.com/2017/09/make-in-blender-butternut-squash-soup.html" target="_blank"> Soup</a></span></div><div><span style="font-family: verdana;"><br /></span></div><div><a href="https://ehfitness.blogspot.com/2017/09/the-shakeim-completely-obsessed.html"><span style="font-family: verdana;">Super Yummy Green Shake</span></a></div><div><span style="font-family: verdana;"><br /></span></div><div><a href="https://ehfitness.blogspot.com/2017/08/quick-and-super-filling-summer-salad.html" target="_blank"><span style="font-family: verdana;">Lettuce-free Salad</span></a></div><div><span style="font-family: verdana;"><br /></span></div><div><a href="https://ehfitness.blogspot.com/2018/09/my-favorite-super-fast-fried-rice.html" target="_blank"><span style="font-family: verdana;">Super-Fast Chicken Fried Cauliflower Rice</span></a></div><div><span style="font-family: verdana;"><br /></span></div><div><a href="https://ehfitness.blogspot.com/2013/11/yummy-fall-quinoa-with-sweat-potatoes.html" target="_blank"><span style="font-family: verdana;">Warm Quinoa and Sweet Potato Hash</span></a></div><div><span style="font-family: verdana;"><br /></span></div><div><span style="font-family: verdana;"><br /></span></div><h3 style="text-align: left;"><span style="font-family: verdana;"><b>Dinner: </b></span></h3><div><span style="font-family: verdana;"><br /></span></div><div><a href="https://ehfitness.blogspot.com/2016/04/super-fast-and-easy-pork-tenderloin.html" target="_blank"><span style="font-family: verdana;">Super Quick and Easy Pork Tenderloin</span></a></div><div><span style="font-family: verdana;"><br /></span></div><div><a href="https://ehfitness.blogspot.com/2019/04/one-pan-cashew-chicken.html" target="_blank"><span style="font-family: verdana;">Sheet Pan Cashew Chicken</span></a></div><div><span style="font-family: verdana;"><br /></span></div><div><a href="https://ehfitness.blogspot.com/2017/08/burger-night-low-carb-and-totally.html" target="_blank"><span style="font-family: verdana;">Low Carb Burger Night</span></a></div><div><span style="font-family: verdana;"><br /></span></div><div><a href="https://ehfitness.blogspot.com/2016/11/honey-soy-chicken-thighs-and-veggies.html" target="_blank"><span style="font-family: verdana;">Honey Soy Chicken Thighs</span></a></div><div><span style="font-family: verdana;"><br /></span></div><div><a href="https://ehfitness.blogspot.com/2017/06/obsessed-with-this-low-carb-high-flavor.html" target="_blank"><span style="font-family: verdana;">Chicken Pesto "Pasta"</span></a></div><div><span style="font-family: verdana;"><br /></span></div><div><a href="https://ehfitness.blogspot.com/2020/03/mouth-watering-meatloaf.html" target="_blank"><span style="font-family: verdana;">Melt-in-your-mouth Meatloaf</span></a></div><div><span style="font-family: verdana;"><br /></span></div><div><a href="https://ehfitness.blogspot.com/2019/02/clean-as-whistle-curry-chicken.html" target="_blank"><span style="font-family: verdana;">Curry Chicken</span></a></div><div><br /></div><div><br /></div></div></div>E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-38552812676401725912023-12-12T07:02:00.000-06:002023-12-12T07:08:00.432-06:0012 Days of Fitness Challenge<p> </p><p align="center" class="MsoNormal" style="text-align: center;"><img id="id_819e_5629_afe5_68b9" src="https://lh3.googleusercontent.com/drive-viewer/AEYmBYTn4LofCid6zq_PmEjNj5UPxCIqmJHgY2lipFere6g9bVlj4RnwNfku1VrMRbBr0IMYNjKC0Tn_85sVDmItZcgY0A7QTw" alt="" title="" tooltip="" style="width: 294px; height: auto;"><br><b><span style="font-family: "Verdana",sans-serif; font-size: 20.0pt; line-height: 107%;"><o:p> </o:p></span></b></p>
<p align="center" class="MsoNormal" style="text-align: center;"><b><u><span style="font-family: "Verdana",sans-serif; font-size: 14.0pt; line-height: 107%;">Here’s
the Deal:</span></u></b><u><span style="font-family: "Verdana",sans-serif;"><o:p></o:p></span></u></p>
<p align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: "Verdana",sans-serif;">The first day you only do Day One, the
second day, complete Day One and Two, the third day finish Day One, Two and
Three, and so on.<o:p></o:p></span></p>
<p align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: "Verdana",sans-serif;"><o:p> </o:p></span></p>
<p align="center" class="MsoNormal" style="text-align: center;"><b><u><span style="font-family: "Verdana",sans-serif; font-size: 14.0pt; line-height: 107%;">Here’s
the Work:<o:p></o:p></span></u></b></p>
<p align="center" class="MsoNormal" style="text-align: center;"><i><span style="font-family: "Verdana",sans-serif;">Day One</span></i><span style="font-family: "Verdana",sans-serif;">: 1 set of 100 jumping jacks<o:p></o:p></span></p>
<p align="center" class="MsoNormal" style="text-align: center;"><i><span style="font-family: "Verdana",sans-serif;">Day Two</span></i><span style="font-family: "Verdana",sans-serif;">: 2 one-minute planks<o:p></o:p></span></p>
<p align="center" class="MsoNormal" style="text-align: center;"><i><span style="font-family: "Verdana",sans-serif;">Day Three</span></i><span style="font-family: "Verdana",sans-serif;">: 3 sets of 10 lunges<o:p></o:p></span></p>
<p align="center" class="MsoNormal" style="text-align: center;"><i><span style="font-family: "Verdana",sans-serif;">Day Four</span></i><span style="font-family: "Verdana",sans-serif;">: 4 sets of 30 second jump rope<o:p></o:p></span></p>
<p align="center" class="MsoNormal" style="text-align: center;"><i><span style="font-family: "Verdana",sans-serif;">Day Five</span></i><span style="font-family: "Verdana",sans-serif;">: 5 burpees<o:p></o:p></span></p>
<p align="center" class="MsoNormal" style="text-align: center;"><i><span style="font-family: "Verdana",sans-serif;">Day Six</span></i><span style="font-family: "Verdana",sans-serif;">: 6 sit ups<o:p></o:p></span></p>
<p align="center" class="MsoNormal" style="text-align: center;"><i><span style="font-family: "Verdana",sans-serif;">Day Seven</span></i><span style="font-family: "Verdana",sans-serif;">: 7 push ups<o:p></o:p></span></p>
<p align="center" class="MsoNormal" style="text-align: center;"><i><span style="font-family: "Verdana",sans-serif;">Day Eight</span></i><span style="font-family: "Verdana",sans-serif;">: 8 calf raises<o:p></o:p></span></p>
<p align="center" class="MsoNormal" style="text-align: center;"><i><span style="font-family: "Verdana",sans-serif;">Day Nine</span></i><span style="font-family: "Verdana",sans-serif;">: 9 super low squats<o:p></o:p></span></p>
<p align="center" class="MsoNormal" style="text-align: center;"><i><span style="font-family: "Verdana",sans-serif;">Day Ten</span></i><span style="font-family: "Verdana",sans-serif;">: 10 jump squats<o:p></o:p></span></p>
<p align="center" class="MsoNormal" style="text-align: center;"><i><span style="font-family: "Verdana",sans-serif;">Day Eleven</span></i><span style="font-family: "Verdana",sans-serif;">: 11 triceps dips<o:p></o:p></span></p>
<p align="center" class="MsoNormal" style="text-align: center;"><i><span style="font-family: "Verdana",sans-serif;">Day Twelve</span></i><span style="font-family: "Verdana",sans-serif;">: 12 mountain climbers<o:p></o:p></span></p>E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-13583223719238600412023-11-09T10:40:00.003-06:002023-11-09T10:40:22.827-06:00Hack the Hardest Part of Your Workout<p><span style="font-family: verdana;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: verdana;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD0MkA4c529FwLem5A_ZynNng_xz2hSjoeyEZ5St-7bD-WWjWwnZVZMW0f_YXkd5qwMoDCRFO4PV_Dc3NvfuiBAQDBex9uJcFlgmuk_YSMxccbj5z7jsSaA_jU9PYeNVvSnOuy5A-1Ymr3vWLZC7xFLfl-UNQEwVpa9zlyUQOR3Dd_W61yrC0z6VDRxBo/s2249/Get%20Started.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2222" data-original-width="2249" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD0MkA4c529FwLem5A_ZynNng_xz2hSjoeyEZ5St-7bD-WWjWwnZVZMW0f_YXkd5qwMoDCRFO4PV_Dc3NvfuiBAQDBex9uJcFlgmuk_YSMxccbj5z7jsSaA_jU9PYeNVvSnOuy5A-1Ymr3vWLZC7xFLfl-UNQEwVpa9zlyUQOR3Dd_W61yrC0z6VDRxBo/w200-h198/Get%20Started.jpg" width="200" /></a></span></div><span style="font-family: verdana;"><br />The hardest part of any workout isn't how heavy one lifts or getting in that final rep or even figuring out what to do for the day's exercise. </span><p></p><p><span style="font-family: verdana;">You know what it is for most people? </span></p><p><span style="font-family: verdana;">Getting started. </span></p><p><span style="font-family: verdana;">That's it. </span></p><p><span style="font-family: verdana;">If you can simply begin your workout, you've done the hardest part! Whether it's getting to the gym for a class, walking out the door for a jog or getting on your mat for at home yoga, once you've done that one thing, you are WAY more likely to continue and finish the workout planned than if you don't start at all...right? </span></p><p><span style="font-family: verdana;"><a href="https://www.psychologytoday.com/us/blog/flourish-and-thrive/202007/having-trouble-getting-started#:~:text=Just%20Start.%20Once%20you%20begin%20the%20task%20you,rolling%20down%20the%20hill%20toward%20completion%20and%20accomplishment." target="_blank">Psychology Today</a> gives an in depth and researched article on how to get "unstuck, get-started and stay on track." Here's a few of the article's tips (exercise specific for our purposes here). </span></p><p><span style="font-family: verdana;">1. Even the smallest step forward is still gets you closer to your end goal. So, if you are wanting to run a marathon, even 5 minutes of running is better than not running at all. Want to be less winded when walking? Get out and walk for 5 minutes. Wan to be more flexible? Do a short yoga YouTube video. You get the point.</span></p><p><span style="font-family: verdana;">2. You can do things even if you don't like them. Yep...we can do hard things, things we don't like to make our lives healthier. If you don't like to exercise, the key here is to find a way to move your body for health in a way that you can tolerate. Don't like fitness classes? Turn on your favorite music and dance around your house. Don't like to lift weights? Maybe yardwork is your thing. </span></p><p><span style="font-family: verdana;">3. Break your goals down into bite sized pieces. Sometimes that big goal (walking a half marathon, squatting 200lbs, exercising 30 minutes a day), feels super overwhelming and then we don't end up doing anything. Small steps will still get you there. Start by walking 1 mile, squat 25lbs or exercise just 5 minutes a day. You can build from there!</span></p><p><span style="font-family: verdana;">4. Create a plan. This is key. Put your workouts on your calendar and then do them...just like with any meeting, appointment, happy hour, etc. Write down your goal and what you are going to do to get there. Sometimes we need help with these things...and thank goodness, because health coaches like me wouldn't have a job otherwise. Reach out to someone who has accomplished the goal you are working towards or a professional for guideance. </span></p><p><span style="font-family: verdana;">You've got this...GET STARTED!</span></p>E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-78485607973176000332023-08-18T11:08:00.003-05:002023-08-18T11:10:30.723-05:00It's here! The Fall Fit Fast Wellness Challenge!<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyEtQdM2jfVkw53xagaqZ-HCiESsMnrGoqxinm-eOU4o3LXCQi2pnMnJPy2FZgZKflg-mOVpy98sZUPaWTqSrYlRPwnbyeXSD5gdCr9MDC7NgjN8eDjMTBxYIZTZWVyonwRcBsl1wcMr0MmDXHHVaFDQVzMlYnKt8yVcZnvIKSj9y8HARj75t0vP6w2gA/s1280/fall%20fit%20fast%202023.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="486" data-original-width="1280" height="186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyEtQdM2jfVkw53xagaqZ-HCiESsMnrGoqxinm-eOU4o3LXCQi2pnMnJPy2FZgZKflg-mOVpy98sZUPaWTqSrYlRPwnbyeXSD5gdCr9MDC7NgjN8eDjMTBxYIZTZWVyonwRcBsl1wcMr0MmDXHHVaFDQVzMlYnKt8yVcZnvIKSj9y8HARj75t0vP6w2gA/w488-h186/fall%20fit%20fast%202023.png" width="488" /></a></div><br /><p></p><p><span style="background-color: white; color: #333333;"><span style="font-family: verdana;">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? </span></span></p><p style="background-color: white; color: #333333;"><span style="font-family: verdana;">I've got you! </span></p><p style="background-color: white; color: #333333;"><span style="font-family: verdana;"><b>Monday, September 11</b> is the start of the newest E. H. Fitness 21-Day Wellness Challenge, Fall Fit Fast, and it is dedicated to all the following good stuff: </span></p><div style="background-color: white; color: #333333;"><ul><li><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;">Get sugar cravings under control</span></span></li></ul><ul><li><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;">Sleep better</span></span></li></ul><ul><li><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;">Build strength without having to step into a gym (or in a gym if you prefer)</span></span></li></ul><ul><li><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;">Eat real food to fuel your body</span></span></li></ul><ul><li><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;">Decrease body fat</span></span></li></ul><ul><li><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;">Reduce inflammation</span></span></li></ul></div><div style="background-color: white; color: #333333;"><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;">We will be easing into fasting and learning about what it can actually do for us and how it can work for you! </span></span></div><div style="background-color: white; color: #333333;"><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;"><br /></span></span></div><div style="background-color: white; color: #333333;"><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;">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!</span></span></div><div style="background-color: white; color: #333333;"><div><p><span style="font-family: verdana;">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 <b>weekly workouts </b>and <b>21-days of dinner </b>suggestions (so you don't have to decide what to put on plates every evening...more energy saved!)</span></p><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;"><br /></span></span><div _mce_style="margin-top: 0px; margin-bottom: 0px; font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 11pt;"><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;">...join me for E.H. Fitness' newest 21-day challenge...and go into fall feeling your best!</span></span></div><div _mce_style="margin-top: 0px; margin-bottom: 0px; font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 11pt;"><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;"><br /></span></span></div><div _mce_style="margin-top: 0px; margin-bottom: 0px; font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 11pt;" style="text-align: center;"><i><span style="font-family: verdana;">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.</span></i></div><div _mce_style="margin-top: 0px; margin-bottom: 0px; font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 11pt;"><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;"><br /></span></span></div><div _mce_style="margin-top: 0px; margin-bottom: 0px; font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 11pt;"><b><span style="font-family: verdana;">Here's what you can expect when you sign up:</span></b></div><div _mce_style="margin-top: 0px; margin-bottom: 0px; font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 11pt;"><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;"><br /></span></span></div></div><ul><li><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;">Membership to a private Facebook group with all the things</span></span></li></ul><ul><li><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;">Suggested food guide and recipes, complete with 21-days of dinner ideas</span></span></li></ul><ul><li><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;">Sample grocery lists</span></span></li></ul><ul><li><span style="font-family: verdana;">Weekly workouts to get you stronger and fitter</span></li></ul><ul><li><span style="font-family: verdana;">Exercise schedule including bonus workouts</span></li></ul><ul><li><span face="Verdana, sans-serif"><span style="font-family: verdana;">Daily check-ins for accountability and to encourage others in the group</span></span></li></ul><ul><li><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;">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.</span></span></li></ul><ul><li><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;">Access to an ACE certified personal trainer and wellness coach with over 15 years of experience</span></span></li></ul><ul><li><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;">NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.</span></span></li></ul><ul><li><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;">All for only $49 (payable via Venmo)*</span></span></li></ul><div><span style="font-family: verdana;">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?</span></div><div><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;"><br /></span></span></div><span style="font-family: verdana;"><span face="Verdana, sans-serif">E-mail me @ <a href="mailto:erin@ehfitness.com" style="color: #2d8930; text-decoration-line: none;" target="_blank">erin@ehfitness.com</a><a href="mailto:erin@ehfitness.com" style="color: #2d8930; text-decoration-line: none;" target="_blank"> </a>me that you are <b>IN!</b></span><br /></span><div><span face="arial, helvetica, sans-serif"><span style="font-family: verdana;"><br />*as soon as the Venmo invoice/request is paid (@erin-heide), you will be added to the private Facebook group! :)</span></span></div></div>E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-29925571103235404442023-08-16T13:40:00.004-05:002023-08-16T13:40:58.718-05:00Soreness after a workout; what does it mean...or not mean? <p><span style="font-family: verdana;"><span style="color: #333333;"></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: verdana;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVsr1nOKBWsEd3uJtoFIoHsV6znunJWvf7ungWGbIzjo3JeRvnBJ_L7Gx6oLw8M-KW7ueLvo8UT8EIvKKT-aV-gd53poKO6AZWy7fQUtl-nhJeVj5vh7RmoPVyhVoeaPyBZNsIBZ4chS4fWa9yPUzu3nHbskQ9r05am0NARVHf1F1M0dB1Es98uG4jUyg/s250/before%20after%20workout.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="180" data-original-width="250" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVsr1nOKBWsEd3uJtoFIoHsV6znunJWvf7ungWGbIzjo3JeRvnBJ_L7Gx6oLw8M-KW7ueLvo8UT8EIvKKT-aV-gd53poKO6AZWy7fQUtl-nhJeVj5vh7RmoPVyhVoeaPyBZNsIBZ4chS4fWa9yPUzu3nHbskQ9r05am0NARVHf1F1M0dB1Es98uG4jUyg/w299-h215/before%20after%20workout.jpg" width="299" /></a></span></div><span style="font-family: verdana;"><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br />I had a client today ask me about soreness after workouts: Why does it happen? Is it okay? Am I getting a good workout even if I’m not sore? Those are all GREAT questions!</span><p></p><div class="MsoNormal" style="line-height: 19.2pt; margin: 0in 0in 0pt;"><span style="font-family: verdana;"><br /></span></div><div class="MsoNormal" style="line-height: 19.2pt; margin: 0in 0in 0pt;"><span style="font-family: verdana;"><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><span style="mso-spacerun: yes;">Some people are </span></span><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';">extremely sore when they first start to work out or try something new (like hard to sit down and get back up out of their chair kind of sore). This soreness is called delayed onset muscle soreness or DOMS. This is typically caused by tiny tears in the muscle fibers from overloading the muscles during your workouts (totally normal and actually what you want to gain muscle and strength!). You might experience soreness 24 to 48 hours after a workout in which you did a new exercise or increased the weight that you lifted.<o:p></o:p></span></span></div><div class="MsoNormal" style="line-height: 19.2pt; margin: 0in 0in 0pt;"><span style="font-family: verdana;"><br /></span></div><div class="MsoNormal" style="line-height: 19.2pt; margin: 0in 0in 0pt;"><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><span style="font-family: verdana;">Even if you are a seasoned exercise buff, you may still experience soreness the day or two after a workout in which you did something different (a different move, more reps, etc.) or when you go up in weight as you get stronger.<o:p></o:p></span></span></div><div class="MsoNormal" style="line-height: 19.2pt; margin: 0in 0in 0pt;"><span style="font-family: verdana;"><br /></span></div><div class="MsoNormal" style="line-height: 19.2pt; margin: 0in 0in 0pt;"><span style="color: #333333; font-family: verdana; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><span>Although many people view muscle soreness as an indicator of how hard they worked during their last workout, it is not always the best measure. Varying your work outs, increasing your weight, lifting to fatigue and trying new ways to move the body</span><span> all great ways to make sure you are getting a good workout...with or without soreness.</span></span></div><div class="MsoNormal" style="line-height: 19.2pt; margin: 0in 0in 0pt;"><span style="font-family: verdana;"><br /></span></div><div class="MsoNormal" style="line-height: 19.2pt; margin: 0in 0in 0pt;"><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><span style="font-family: verdana;">To prevent soreness or to alleviate sore, tight muscles try the following:<o:p></o:p></span></span></div><ul type="disc"><li class="MsoNormal" style="color: #333333; line-height: 19.2pt; margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><span style="font-family: verdana;">Stretch all major muscle groups after your workout<o:p></o:p></span></span></li><li class="MsoNormal" style="color: #333333; line-height: 19.2pt; margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><span style="font-family: verdana;">Apply heat to the sore area...heat, hot water or heating pads, rush blood to the warm area to help heal muscles</span></span></li><li class="MsoNormal" style="color: #333333; line-height: 19.2pt; margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><span style="font-family: verdana;">Move it...doing light cardio exercise will increase blood flow and your muscles should relax a bit. Sitting on your behind will only make your recovery longer and your muscles tighter.</span></span></li><li class="MsoNormal" style="color: #333333; line-height: 19.2pt; margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman';"><span style="font-family: verdana;">Drink lots of water!</span></span></li></ul>E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-60865040994380758202023-08-03T13:04:00.001-05:002023-08-03T13:04:35.160-05:00I'm out of town...but your fitness doesn't have to take a vacation!<p><span style="font-size: x-small;"> </span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-small;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjqkb6c8R4VvkmOBuU08cTdJS_lRCXEKBYHfspRY-dCgyVz-tExRwgcXjUXFDxhSLXKrq_Em4sFqfgPH5g_1AYBsA5Inbm5sGEvGm1dAg1AQ88AT0_E9ORwXUrLWMOQqYSWMRt5BSZXsqoMpe-C5deMWaqSBQa9GVUP7FY7AVSUoCt-AenyAZOfj0LMYM0" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="180" data-original-width="246" height="234" src="https://blogger.googleusercontent.com/img/a/AVvXsEjqkb6c8R4VvkmOBuU08cTdJS_lRCXEKBYHfspRY-dCgyVz-tExRwgcXjUXFDxhSLXKrq_Em4sFqfgPH5g_1AYBsA5Inbm5sGEvGm1dAg1AQ88AT0_E9ORwXUrLWMOQqYSWMRt5BSZXsqoMpe-C5deMWaqSBQa9GVUP7FY7AVSUoCt-AenyAZOfj0LMYM0" width="320" /></a></span></div><span style="font-size: x-small;"><br /><span style="font-family: verdana;">Just because <i>I'm</i> on vacation doesn't mean that <i>your</i> workouts need to suffer. Below are a couple full body workouts to keep your muscles strong. Enjoy!</span></span><p></p><p><b><u><span style="font-family: verdana;">BODY WEIGHT WORKOUT</span></u></b></p><p style="background-color: white;"><span style="font-family: verdana;"><span style="color: #333333;"><span style="font-size: 13px;"><b>Here's the deal: </b>Each Tri-set contains 3 strength moves and 1 cardio burst for a calorie-killing, muscle-building, stress-reducing circuit workout. Repeat all exercises for 1 minutes before moving onto the next exercise in the tri-set. Complete each tri-set three times before moving on to the next. Minimal rest between sets is encouraged to keep your heart pumping as well as getting the most calorie burn and strength gain throughout your workout. In less than 30 minutes, you can burn hundreds of calories…so get moving!</span></span><em style="color: #333333; font-size: 13px;"><b><span style="font-size: 14pt;"><o:p></o:p></span></b></em></span></p><p style="background-color: white; color: #333333;"><span style="font-family: verdana;"><b><span style="font-size: x-small;">Here's the work:</span><i> </i></b></span></p><p style="background-color: white; color: #333333;"><span style="font-family: verdana; font-size: x-small;"><em><b>Warm up: </b></em><em><span style="font-style: normal;">1 minute jumping jacks, 1 minute stair climb or quick walk<o:p></o:p></span></em></span></p><p style="background-color: white; color: #333333;"><span style="font-family: verdana;"><em><b><span style="font-size: x-small;">Tri-Set #1</span></b></em><span style="font-size: 14pt;"><o:p></o:p></span></span></p><p style="background-color: white; color: #333333; font-size: 13px;"><span style="font-family: verdana;"><strong>Traveling Lunges: </strong><strong><span style="font-weight: normal;">Lunge around the house. Make sure to</span></strong><strong> </strong><strong><span style="font-weight: normal;">p</span></strong>ress through your heel on your way up and keep the knee from coming over the toe.<o:p></o:p></span></p><p style="background-color: white; color: #333333; font-size: 13px;"><span style="font-family: verdana;"><b>Push Ups:</b> On your toes or your knees…or even against a counter. Just make sure to keep your abs in tight.<o:p></o:p></span></p><p style="background-color: white; color: #333333; font-size: 13px;"><span style="font-family: verdana;"><strong>Bicycles: </strong>Keep your eyes on the ceiling and never pull your head/neck with your hands. Bring your shoulder towards the opposite knee.<o:p></o:p></span></p><p style="background-color: white; color: #333333; font-size: 13px;"><span style="font-family: verdana;"><strong><i>Cardio Burst</i></strong><i> — Squat Jumps: Explode out of the squat and then land with soft knees.<o:p></o:p></i></span></p><p style="background-color: white; color: #333333;"><span style="font-family: verdana; font-size: x-small;"><em><b><span style="font-style: normal;">Tri-Set #2</span></b></em><i><o:p></o:p></i></span></p><p style="background-color: white; color: #333333; font-size: 13px;"><span style="font-family: verdana;"><strong>Tricep Dips</strong>: Do these off of a sturdy chair or step. Dip down so that your elbows are at a 90 degree angle. Pull the legs in toward the body to make the dips easier or straighten the legs to make them harder. If you need even more of a challenge, lift a foot off the floor.<o:p></o:p></span></p><p style="background-color: white; color: #333333; font-size: 13px;"><span style="font-family: verdana;"><strong>Walking planks</strong>: Start in plank position on your forearms then stay in plank while pushing your body up to your hands, one arm at a time, and then back down again and repeat until your minute is up!<o:p></o:p></span></p><p style="background-color: white; color: #333333; font-size: 13px;"><span style="font-family: verdana;"><strong>Back Extensions</strong> : Get on your belly with hands and legs extended…lift the chest and legs up off the floor while contracting your lower back and butt. Keep your abdominal muscles tight during this movement and make sure to breathe.<o:p></o:p></span></p><p style="background-color: white; color: #333333; font-size: 13px;"><span style="font-family: verdana;"><strong><i>Cardio Burst</i></strong><i> — Stair runs: Go as fast as you can up and down the stairs or walk super fast or do jumping jacks or run in place (point being...get that heart rate UP!)<o:p></o:p></i></span></p><p style="background-color: white; color: #333333;"><span style="font-family: verdana; font-size: x-small;"><em><b><span style="font-style: normal;">Stretch!</span></b></em><i><o:p></o:p></i></span></p><p style="background-color: white; color: #333333; font-size: 13px;"><span style="font-family: verdana;"><em><b>TRAINER TIP</b></em>: This is an intense workout so make it work for you. If you are feeling too winded or can’t repeat all sets and repetitions, don’t beat yourself up. On the flip side, if the workout is not challenging enough for you, do each move for as long as you can or increase the Cardio Burst times.</span></p><p style="background-color: white; color: #333333; font-size: 13px;"><span style="font-family: verdana;"><br /></span></p><p style="background-color: white; color: #333333;"><span style="font-family: verdana; font-size: medium;"><b><u>Dumbbell Workout</u></b></span></p><p style="background-color: white; color: #333333;"><span style="font-family: Verdana, sans-serif; font-size: 13px;">It gets every muscle group in the body and it's quick and effective. Grab the heaviest dumbbells you can for each exercise. </span></p><div style="background-color: white; color: #333333; font-family: Verdana, sans-serif; font-size: 13px;">It's a timed workout with <b>35 seconds</b> set aside for each exercise-you can easily get in 10-12 reps per set-choose your weight accordingly.</div><div style="background-color: white; color: #333333; font-family: Verdana, sans-serif; font-size: 13px;"><b><br />Here's the Deal</b></div><div style="background-color: white; color: #333333; font-family: Verdana, sans-serif; font-size: 13px;"><b><br /></b>Warm up for a few minutes (run, walk, bike, etc.) and then do each exercise for 35 seconds before moving on to the next in the list. Minimize break time to get a bit of a cardio pop too! Go through the list 4 times total and cool down/stretch however you would like. I've also included links to photos of the exercise if you need it.<br /><b><br /></b></div><div style="background-color: white; color: #333333; font-family: Verdana, sans-serif; font-size: 13px;"><b>Here's the Work<br /></b>3 minute warm up (abs, walk, run, bike, etc.)<br /><br /></div><div style="background-color: white; color: #333333; font-family: Verdana, sans-serif; font-size: 13px;"><ol><li><a href="https://th.bing.com/th/id/OIP.5f6VJCYm_2RBVjEr72qS5gHaHa?w=180&h=180&c=7&r=0&o=5&pid=1.7" style="color: #2d8930; text-decoration-line: none;" target="_blank">Goblet Squat</a></li><li><a href="https://th.bing.com/th/id/OIP.o9ogZ0dtFR92buI3NvJZsgHaH0?w=195&h=205&c=7&r=0&o=5&pid=1.7" style="color: #2d8930; text-decoration-line: none;" target="_blank">Deadlift</a></li><li><a href="https://www.bing.com/th/id/OGC.7b881cdf9dd6e057908524ae8679b9cc?pid=1.7&rurl=https%3a%2f%2fwww.rd.com%2fwp-content%2fuploads%2f2017%2f01%2f01-Resistance-Bands_Band-Row_Michael-Bambino-Co..gif&ehk=g9Bz3oyNUluFzObrpn6R1olMB9Rth5hscgOJ5nJEMWA%3d" style="color: #2d8930; text-decoration-line: none;" target="_blank">Band Row</a></li><li><a href="data:image/jpeg;base64,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" style="color: #2d8930; text-decoration-line: none;" target="_blank">Chest Fly</a></li><li><a href="https://th.bing.com/th/id/OIP.M7wLyzlLhUJCQ9GWQ9xd4gHaGd?w=205&h=180&c=7&r=0&o=5&pid=1.7" style="color: #2d8930; text-decoration-line: none;" target="_blank">Triceps Dips</a></li><li><a href="https://th.bing.com/th/id/OIP.9j6JVO3dJYiqZQlD1mAdEAHaE8?w=245&h=180&c=7&r=0&o=5&pid=1.7" style="color: #2d8930; text-decoration-line: none;" target="_blank">Single Arm Front Raises</a></li><li><a href="https://th.bing.com/th/id/OIP.p5XJ-Jm5JTSJly3bU2N3aQHaFL?w=227&h=180&c=7&r=0&o=5&pid=1.7" style="color: #2d8930; text-decoration-line: none;" target="_blank">Bent Over Reverse Flies</a></li><li>Jumping Jacks (just for fun)</li></ol><br /></div><div style="background-color: white; color: #333333; font-family: Verdana, sans-serif; font-size: 13px;"><i>(run through the list 4 times total)<br /></i><br /></div><div style="background-color: white; color: #333333; font-family: Verdana, sans-serif; font-size: 13px;">Stretch!</div><div style="background-color: white; color: #333333; font-family: Verdana, sans-serif; font-size: 13px;"><br /></div><div style="background-color: white; color: #333333; font-family: Verdana, sans-serif; font-size: 13px;">Trainer Tip: If you don't have dumbbells, not a problem. Fill bags with books or use other heavy things around the house...get creative!</div>E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-69882729702993006882023-07-10T10:17:00.004-05:002023-07-10T20:47:41.961-05:00Protein Pizza Bowl!<p> </p><img id="id_531d_8043_ea4a_b6db" src="https://lh3.googleusercontent.com/drive-viewer/AITFw-zi_nlAGMzvIg900VLS9FijcwtDfo4nNxlSKOA9FP6nd58woQ7QN1E4Jh73fmC1WbnepXw5sxl69CHbEi29Ig_8_UeD" alt="" title="" tooltip="" style="width: 192px; height: auto; margin: 4px; float: left; display: block;">Need a quick meal that tastes like a pizza but has over 30 grams of protein per serving?! This is a super easy naturally gluten-free dish that can easily be dairy-free as well if that's your thing. In my house, we frequently have "make-your-own-pizza" night and though pizza is great every once in a while, when you're trying to up your protein and nutrients, this Protein Pizza Bowl is the way to go. <br><p><b><span style="font-size: medium;">What you need:</span></b></p><p></p><ul style="text-align: left;"><li>1 serving chickpea pasta (you can also use red lentil pasta)...easy to find in any groccery store</li><li>1/2 cup pizza sauce (lower the sugar in it the better)</li><li>Tons of chopped veggies (my favorites are peppers, onions and mushrooms)</li><li>1 serving (about 16 slices) turkey pepperoni</li><li>Sprinkle of cheese of your choice (my favorite is the cashew mozzarella from Trader Joe's)</li></ul><div><span style="font-size: medium;"><b>What you do:</b></span></div><div><ol style="text-align: left;"><li>Preheat oven to 350 degrees</li><li>Cook the pasta according to the directions on package</li><li>Toss cooked pasta with most of the pizza sauce</li><li>Put saucy pasta in oven-safe bowl</li><li>Top with veggies and pepperoni</li><li>Drizzle remaining sauce all over</li><li>Sprinkle with cheese</li><li>Bake for 30 minutes</li></ol><div>That's it...super easy and even better yet, it's a simple thing to do on family pizza night and still make your nutrition goals!</div></div><p></p>E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-37483892829303694082023-04-24T07:09:00.003-05:002023-04-24T07:28:48.891-05:00Summer Shape Up 2023 is HERE!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh01pF-CJpF1MyPD-dLvrXWLTjYx0Ss9eX2rfHr96Onjo-EftdQdgE7sLXeIhtmW_kCDhlYzpx2FyGSPMw7ydLog_DHQVgcCTFfRR2_ez-CB85Ggan55MO1ElSiidCa6IoXZ1SFT2cSPjlajAcmZbiiJ5pWPLVwP6AnuYT1CajItmSEuhHTAqrusH7h/s828/summer%20shape%20up%202023.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="315" data-original-width="828" height="155" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh01pF-CJpF1MyPD-dLvrXWLTjYx0Ss9eX2rfHr96Onjo-EftdQdgE7sLXeIhtmW_kCDhlYzpx2FyGSPMw7ydLog_DHQVgcCTFfRR2_ez-CB85Ggan55MO1ElSiidCa6IoXZ1SFT2cSPjlajAcmZbiiJ5pWPLVwP6AnuYT1CajItmSEuhHTAqrusH7h/w407-h155/summer%20shape%20up%202023.png" width="407" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div style="text-align: center;"><span style="color: #333333; font-family: verdana; text-align: left;"><span style="background-color: white;">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 </span></span><span style="background-color: white; color: #333333; font-family: verdana; text-align: left;">our wellness goals</span><span style="background-color: white; color: #333333; font-family: verdana; text-align: left;"> can get off track. Let's get ahead of it all and ditch the junk to get us prepped and ready for it all! </span></div><p><span style="background-color: white; color: #333333; font-family: verdana;">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. </span></p><p><span style="font-family: verdana;"><br style="background-color: white; color: #333333;" /><span style="background-color: white;"><span face="Verdana, sans-serif" style="color: #333333;"><span>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 <b><i>measurable</i></b>, <b><i>supported </i></b>and <b><i>reasonable </i></b>program!</span></span></span><br style="background-color: white; color: #333333;" /><br style="background-color: white; color: #333333;" /><span face="Verdana, sans-serif" style="background-color: white; color: #333333;">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.</span></span></p><div><span style="font-family: verdana;"><br style="background-color: white; color: #333333;" /><span face="Verdana, sans-serif" style="background-color: white; color: #333333;">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! </span><br style="background-color: white; color: #333333;" /><br style="background-color: white; color: #333333;" /><span face="Verdana, sans-serif" style="background-color: white; color: #333333;">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 practice...it's going to be amazing.</span><br style="background-color: white; color: #333333;" /><br style="background-color: white; color: #333333;" /><b style="background-color: white; color: #333333;"><span>Here's what you can expect when you sign up:</span></b><br /></span><ul style="background-color: white; color: #333333;"><li><span style="font-family: verdana;">Membership to a private Facebook group with daily encouragement, workouts and tips</span></li><li><span style="font-family: verdana;">Suggested food guide and recipes</span></li><li><span style="font-family: verdana;">Grocery lists for each phase of the challenge</span></li><li><span style="font-family: verdana;">Daily workout schedule designed for all fitness levels</span></li><li><span style="font-family: verdana;">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.</span></li><li><span style="font-family: verdana;">Access to an ACE certified personal trainer and wellness coach with over 10 years of experience</span></li><li><span style="font-family: verdana;">NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.</span></li><li><span style="font-family: verdana;">All for $49 payable via Venmo (@erin-heide)</span></li></ul><span style="font-family: verdana;"><br style="background-color: white; color: #333333;" /><span face="Verdana, sans-serif" style="background-color: white; color: #333333;">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?</span><br style="background-color: white; color: #333333;" /><br style="background-color: white; color: #333333;" /><a href="mailto:erin@ehfitness.com" style="background-color: white; color: #78b749; text-decoration-line: none;" target="_blank">Click here to e-mail</a><span face="Verdana, sans-serif" style="background-color: white; color: #333333;"> me that you are IN and ready to take control of your health this June.</span><br /></span><div style="background-color: white; color: #333333;"><span style="font-family: verdana;"><br /></span></div><div style="background-color: white; color: #333333;"><span style="font-family: verdana;">*as soon as you pay, you will be added to the private Facebook group! :)</span></div></div>E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-55358911869228101752023-04-24T06:10:00.001-05:002023-04-24T07:25:24.688-05:00What's the BEST time of day to workout? <div style="text-align: left;"><span style="background-color: white; color: #333333; font-size: small;"><span style="font-family: verdana;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju786YecjteykZUVSbxM_I6cd5rh9YeGkoZALqRAP73hvG1Hm5kFwYVIGfyqbisRSs8nTQHAWTywOVW71b4aYIdxRCDy9ypszybVwYnkWEm0OVHoA5-Hao8Pf9p2cRPTgs5y_2HvUw_GsqZrL3mNWZZgwErM8ECpmUdRd-kcrh_ODKjz9M41Mn1-hr/s270/best%20time%20to%20work%20out.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="180" data-original-width="270" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju786YecjteykZUVSbxM_I6cd5rh9YeGkoZALqRAP73hvG1Hm5kFwYVIGfyqbisRSs8nTQHAWTywOVW71b4aYIdxRCDy9ypszybVwYnkWEm0OVHoA5-Hao8Pf9p2cRPTgs5y_2HvUw_GsqZrL3mNWZZgwErM8ECpmUdRd-kcrh_ODKjz9M41Mn1-hr/s1600/best%20time%20to%20work%20out.jpg" width="270" /></a></div>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...</span></span></div><div style="text-align: left;"><span style="background-color: white; color: #333333; font-family: verdana; font-size: small;"><br /></span></div><div class="post-body entry-content" id="post-body-753035487381946062" itemprop="description articleBody" style="background-color: white; line-height: 1.6em; margin: 0px 0px 0.75em;"><span style="font-family: verdana;"><strong style="color: #333333;"><em>The perks of morning workouts</em></strong><br /><br /><span style="color: #333333; font-size: x-small;">• Working out in the morning can jumpstart your day and fill you with energy</span><br /><span style="color: #333333; font-size: x-small;">• 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</span><br /><span style="color: #333333; font-size: x-small;">• Working out before work/meetings/school/the kids are up means more time for the family and evening activities</span><br /><span style="color: #333333; font-size: x-small;">• You don’t have to worry about “something coming up” and not make it to the gym later…you workout is done!</span><br /><span style="color: #333333; font-size: x-small;">• Starting the day off right with exercise sets you up for a day of good healthy decisions</span><br /><br /><strong style="color: #333333;"><em>The challenge of the morning workout</em></strong><br /><br /><span style="color: #333333; font-size: x-small;">• The snooze button…need I say more?</span><br /><span style="color: #333333; font-size: x-small;">• 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.</span><br /><span style="color: #333333; font-size: x-small;">• 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</span><br /><br /><em style="color: #333333;"><strong>The perks of lunch workouts</strong></em><br /><br /><span style="color: #333333; font-size: x-small;">• 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.</span><br /><span style="color: #333333; font-size: x-small;">• Getting work friends to work out with you can help you be accountable</span><br /><br /><strong style="color: #333333;"><em>The challenge of the lunch workout</em></strong><br /><br /><span style="color: #333333; font-size: x-small;">• Work gets busy…so sometimes the workout gets put on the back burner along with your lunch break</span><br /><br /><strong style="color: #333333;"><em>The perks of an afternoon workout</em></strong><br /><br /><span style="color: #333333; font-size: x-small;">• 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</span><br /><span style="color: #333333; font-size: x-small;">• Injuries are less likely to happen in the afternoon because your body temperature is at its highest and your muscles are already warm</span><br /><br /><strong style="color: #333333;"><em>The challenge of the afternoon workout</em></strong><br /><br /><span style="color: #333333; font-size: x-small;">• 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</span><br /><br /><em><b style="color: #333333;">The perks of a </b><span style="color: #333333;"><b>nighttime</b></span><b style="color: #333333;"> workout</b></em><br /><br /><span style="color: #333333; font-size: x-small;">• Some people are more energized at night and so working out is more conducive after dinner</span><br /><br /><em><b style="color: #333333;">The challenge of </b><span style="color: #333333;"><b>nighttime</b></span><b style="color: #333333;"> workouts</b></em><br /><br /><span style="font-size: x-small;"><span style="color: #333333;">• Working out 4 hours or less before bedtime can disrupt your sleep</span></span><br /><span style="color: #333333; font-size: x-small;">• Life happens and you might not be able to workout in the evenings because of family commitments or unexpected plans</span><br /><br /><span style="color: #333333; font-size: x-small;">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!</span></span></div>E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-41157228109706120552023-04-23T07:51:00.008-05:002023-04-24T08:06:16.725-05:0035-Minute Bodyweight 8x8 Workout<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7OIuL7GMdi7ZMO9ku8_Arx26HZNYZB6t2VP0HBTX7WlyshfHPc_Wxj7lpkTKxXfArl4LQuqsh7qzXwE_Q1AdlD0kl1tyBXkuYRGYKSCct1nx4gIHzSeE14hp_pxY416aKVbY9UXTeVPaUDgy-PaZFS67wBBTlTiTuu57g80VaAU0tJFpAKnuHRcgr/s206/35%20minute%20timer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="206" data-original-width="206" height="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7OIuL7GMdi7ZMO9ku8_Arx26HZNYZB6t2VP0HBTX7WlyshfHPc_Wxj7lpkTKxXfArl4LQuqsh7qzXwE_Q1AdlD0kl1tyBXkuYRGYKSCct1nx4gIHzSeE14hp_pxY416aKVbY9UXTeVPaUDgy-PaZFS67wBBTlTiTuu57g80VaAU0tJFpAKnuHRcgr/s1600/35%20minute%20timer.jpg" width="206" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><span style="font-family: verdana; text-align: left;">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</span><span style="font-family: verdana; text-align: left;"> 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. </span></div><p></p><div style="background-color: white; color: #333333; text-align: center;"><b><u><span style="font-family: verdana;">E.H. Fitness 8 x 8 Full Body Workout</span></u></b></div><div style="background-color: white; color: #333333; text-align: center;"><b><u><span style="font-family: verdana;"><br /></span></u></b></div><div style="background-color: white; color: #333333; text-align: center;"><span style="text-align: left;"><span style="font-family: verdana;">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 do...it's all good!</span></span></div><div style="background-color: white; color: #333333; text-align: center;"><b><span style="font-family: verdana;"><br /></span></b></div><div style="background-color: white; color: #333333; text-align: center;"><span style="font-family: verdana;"><b>Warm up</b>: 100 traveling lunges<br style="text-align: left;" /><br style="text-align: left;" /><span style="text-align: left;">1. Jumping Jacks</span><br style="text-align: left;" /><span style="text-align: left;">2. Single Leg Bridge (right leg)</span><br style="text-align: left;" /><span style="text-align: left;">3. Single Leg Bridge (left leg)</span><br style="text-align: left;" /><span style="text-align: left;">4. Butt Kicks</span><br style="text-align: left;" /><span style="text-align: left;">5. Wall Sit</span><br style="text-align: left;" /><span style="text-align: left;">6. Tricep dips</span><br style="text-align: left;" /><span style="text-align: left;">7. Jump Squats</span><br style="text-align: left;" /><span style="text-align: left;">8. Push ups</span><br style="text-align: left;" /><br style="text-align: left;" /><span style="text-align: left;">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.</span></span></div>E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-15645088422793541792023-04-05T00:00:00.002-05:002023-04-24T07:10:16.981-05:00Have THIS at your next brunch...<p style="text-align: center;"><span style="text-align: left;"> <span style="font-family: verdana;">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!</span></span></p><p><span style="font-family: verdana;">Here is what I'm bringing for Easter Brunch this year: </span></p><p><b><span style="font-family: verdana; font-size: large;">Make-your-own Parfait Bar</span></b></p><p><i><span style="font-family: verdana;">(great for adults and kids alike!)</span></i></p><p><span style="font-family: verdana; font-size: medium;"><b><u>What you need: </u></b></span></p><p></p><ul style="text-align: left;"><li><span style="font-family: verdana;">Yogurt (dairy-free and regular if you need the option)</span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOTB4iwr7eHY7qwcaSN5aQb8zKvOqr0bW0JlUHNSKM71W7wc5oGy_jG-ob1WoS7UEFZOlBYm75UE3DwkplU61qG7s83DX7rBukuR0Xgg4iN-giyiCtM36GhTupyBIM5y9ZwhPmHVX29UEzePiwMPJh2o04juY4Wip1AmKRxRyPWPUYs5e9YwJP63k5/s208/parfait%20bar.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="156" data-original-width="208" height="156" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOTB4iwr7eHY7qwcaSN5aQb8zKvOqr0bW0JlUHNSKM71W7wc5oGy_jG-ob1WoS7UEFZOlBYm75UE3DwkplU61qG7s83DX7rBukuR0Xgg4iN-giyiCtM36GhTupyBIM5y9ZwhPmHVX29UEzePiwMPJh2o04juY4Wip1AmKRxRyPWPUYs5e9YwJP63k5/s1600/parfait%20bar.jpg" width="208" /></a></div></li><ul><li><span style="font-family: verdana;">BONUS: make it lower sugar, higher protein Greek yogurt to stay fuller longer!</span></li></ul><li><span><span style="font-family: verdana;">Berries (think blueberries, strawberries, raspberries, blackberries, etc.)</span></span></li><li><span><span style="font-family: verdana;">Granola (I grabbed a few bags of gluten-free granola as an option)</span></span></li><li><span style="font-family: verdana;">Clear glass or plastic cup (they will look so fun and pretty)</span></li></ul><p></p><p><b><u><span style="font-family: verdana; font-size: medium;">What you do:</span></u></b></p><p></p><ol style="text-align: left;"><li><span style="font-family: verdana;">Put it all out with serving utensils and let people make their own (easy for you, fun for them!)</span></li></ol><div><span style="font-family: verdana; font-size: large;"><b>Veggie and Hummus Plate</b></span></div><p></p><p><i><span style="font-family: verdana;">(This is my go-to addition to any meal or occasion-super easy if you get the "mini" versions of veggies)</span></i></p><p></p><div><p><span style="font-family: verdana; font-size: medium;"><b><u>What you need: </u></b></span></p><p></p><ul><li><span style="font-family: verdana;">Hummus (just put it in your own bowl to make it look like you put a bit of effort into it)</span></li><li><span style="font-family: verdana;">Baby carrots</span></li><li><span style="font-family: verdana;">Baby zucchini</span></li><li><span style="font-family: verdana;">Mini cucumbers</span></li><li><span style="font-family: verdana;">Bite-sized peppers</span></li><li><span style="font-family: verdana;">Tiny tomatoes</span></li></ul><div><b><u><span style="font-family: verdana; font-size: medium;">What you do:</span></u></b></div><p></p><ol><li><span style="font-family: verdana;">Put them on a plate around your bowl of hummus...it looks pretty and yummy and you'll have all the veggies you need!</span></li></ol><p></p></div>E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-32859139803133338092023-04-04T13:58:00.001-05:002023-04-04T13:58:18.278-05:0030-Minute Chicken Curry<div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK8XFnwdO0XmPsoyaDG9l-6mINLnfX9p1Y37TreNsu8rX_ghRku6Evj-6C6Zqy87T0SekSeIy-AFmuKkYhGyS5f1Db-Kx4udZRVthD1RNOOfnbHQH8V8pZfzNm9T-kRRpCTZRIzqrXBPDWN5IkrFJHSYrC5QbCXfY3t6Pe-WhTayIZqi9qygzpKtF1/s192/chicken%20curry.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="192" data-original-width="192" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK8XFnwdO0XmPsoyaDG9l-6mINLnfX9p1Y37TreNsu8rX_ghRku6Evj-6C6Zqy87T0SekSeIy-AFmuKkYhGyS5f1Db-Kx4udZRVthD1RNOOfnbHQH8V8pZfzNm9T-kRRpCTZRIzqrXBPDWN5IkrFJHSYrC5QbCXfY3t6Pe-WhTayIZqi9qygzpKtF1/s1600/chicken%20curry.jpg" width="192" /></a></div><br /><span style="font-family: verdana;"><br /></span></div><span style="font-family: verdana;">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. </span><div><span style="font-family: verdana;"><br /></span></div><div><div><span style="font-family: verdana;"><br /></span></div><div><b><u><span style="font-family: verdana; font-size: medium;">What you need:</span></u></b></div><div><span style="font-family: verdana;"><br /></span></div><div><ul style="text-align: left;"><li><span style="font-family: verdana;">2 TBSP yellow curry</span></li><li><span style="font-family: verdana;">2 tsp garam masala</span></li><li><span style="font-family: verdana;">cayenne pepper to taste (or leave it out for "mild")*</span></li><li><span style="font-family: verdana;">1.5 lbs of chicken breast or chicken thighs, cut into bite sized pieces</span></li><li><span style="font-family: verdana;">1 tsp salt</span></li><li><span style="font-family: verdana;">1 can light coconut milk</span></li><li><span style="font-family: verdana;">2 TBSP oil of choice (I like olive or avocado)</span></li><li><span style="font-family: verdana;">1 medium onion, finely chopped</span></li><li><span style="font-family: verdana;">1 TBSP minced garlic (or 2 cloves garlic)</span></li><li><span style="font-family: verdana;">1 TBSP minced ginger</span></li><li><span style="font-family: verdana;">1/2 lemon, juiced (or 1 TBSP)</span></li><li><span style="font-family: verdana;">1/2 cup chicken stock</span></li><li><span style="font-family: verdana;">1 TBSP cornstarch</span></li><li><span style="font-family: verdana;">1 TBSP cold water</span></li><li><span style="font-family: verdana;">Cilantro for garnish</span></li></ul><div><b><span style="font-family: verdana; font-size: medium;"><u>What you do:</u></span></b></div></div><div><ol style="text-align: left;"><li><span style="font-family: verdana;">Put chicken pieces in a bowl and sprinkle in salt and 1/2 the other spices, stir to cover</span></li><li><span style="font-family: verdana;">Dump can of coconut milk onto chicken and set aside</span></li><li><span style="font-family: verdana;">Heat oil in large saucepan a couple minutes and add onion and the rest of the spices</span></li><li><span style="font-family: verdana;">Stir onion until it softens (5 minutes or so)</span></li><li><span style="font-family: verdana;">Add in garlic and ginger and stir together until it smells delicious (or about 1 minute)</span></li><li><span style="font-family: verdana;">Wisk together corn starch and water until smooth </span></li><li><span style="font-family: verdana;">Dump everything into onion/spice/garlic/ginger mixture and stir</span></li><li><span style="font-family: verdana;">Bring to boil and then reduce heat to slow simmer</span></li><li><span style="font-family: verdana;">Check the chicken after about 7 minutes to see if cooked through, if so, you're done!</span></li><li><span style="font-family: verdana;">Sprinkle with cilantro if you'd like and serve over cauliflower rice (or regular or jasmine rice)</span></li></ol><div><span style="font-family: verdana;">Enjoy!</span></div></div></div><div><span style="font-family: verdana;"><br /></span></div><div><span style="font-family: verdana;">*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.</span></div>E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-7248666824412698752023-02-14T14:03:00.000-06:002023-02-14T14:03:58.723-06:00A NEW E.H. Fitness 21-Day Challenge...just in time for Spring Break<img id="id_87eb_310a_b111_caab" src="https://lh3.googleusercontent.com/QyDpmHW-tAR3UVvnPKlWK9ADjdZhVFZ1lbAsZa-MLMtiSJS_WCMMUhzVxcv13okq9UU" alt="" title="" tooltip="" style="width: 392px; height: auto; margin: 4px auto; display: block;"><br><p><span style="font-family: verdana;"><span style="background-color: white;">Spring...and spring break...are fast approaching</span><span style="background-color: white; color: #333333;">! 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. :)</span></span></p><span style="font-family: verdana;"><span face=""verdana" , sans-serif" style="background-color: white; color: #333333;"><br></span><span face=""verdana" , sans-serif" style="background-color: white; color: #333333;">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. </span></span><div><span style="font-family: verdana;"><span face=""verdana" , sans-serif" style="background-color: white; color: #333333;"><br></span></span></div><div><span style="font-family: verdana;"><span face=""verdana" , sans-serif" style="background-color: white; color: #333333;">Even if you are leaving for a Spring Break trip during the challenge, you can totally rock this one! </span><br><span face=""verdana" , sans-serif" style="background-color: white; color: #333333;"><br></span><span face=""verdana" , sans-serif" style="background-color: white; color: #333333;">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 <u>flat</u>*.</span><br><span face=""verdana" , sans-serif" style="background-color: white; color: #333333;"><br></span><span face=""verdana" , sans-serif" style="background-color: white; color: #333333;"> The program includes:</span><br><br style="background-color: white; color: #333333;"></span><ul style="background-color: white; color: #333333;"><li><span style="font-family: verdana;">21 days of clean eating <b>carb-cycling style</b>. Get excited! It's super simple and totally tasty. (Wondering "why carb-cycling?"...<a href="https://ehfitness.blogspot.com/2019/08/carb-cyclingwhat-is-it-good-for.html" target="_blank">click here </a>for the benefits)</span></li><li><span style="font-family: verdana;">Suggested <b>grocery list </b></span></li><li><span style="font-family: verdana;"><b>Sample meal plans</b> as well as suggestions for eating out. </span></li><li><span style="font-family: verdana;">21 days of <b>quickie workout options...including workout demos </b>(no more than 30 minutes of exercise a day required!)</span></li><li><span style="font-family: verdana;">21 days of <b>accountability and encouragement </b>and access to an ACE Certified personal trainer and wellness coach.</span></li><li><span style="font-family: verdana;">21 days of a<b> small community of people</b> doing the exact same thing you are, who have the same questions and struggles, plus, we will work through it all together!</span></li><li><span style="font-family: verdana;">Most importantly, NO supplements, pills or powders being sold here-<b>just <i>real</i> food</b> for <i>real</i> people living <i>real</i> lives.</span></li></ul><div style="background-color: white; color: #333333;"><span style="font-family: verdana;">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. </span></div><div style="background-color: white; color: #333333;"><span style="font-family: verdana;"><br></span></div><div style="background-color: white; color: #333333;"><span style="font-family: verdana;">If you're interested, simply e-mail me <a href="mailto:erin@ehfitness.com" style="color: #78b749; text-decoration-line: none;">here </a>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)</span></div><div style="background-color: white; color: #333333;"><span style="font-family: verdana;"><br></span></div><div style="background-color: white; color: #333333;"><i><span style="font-family: verdana;">*I add you to the group as soon as I receive confirmation of payment via Venmo:)</span></i></div></div>E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-59252089764430608362023-02-14T14:00:00.001-06:002023-02-14T14:02:20.811-06:00A Playlist to Help You Breeze Through Your Workout<p><span style="font-family: verdana;"> </span><span style="font-family: verdana;">If you're like me, the music during a workout matters...like a lot. Bad music...energy seems to dip. Great music...energy seems boundless at times. This playlist is my go-to one right now for running, walking, bootcamps, spinning and everything in between. Hope it helps you get your heart rate up too!</span></p><img id="id_dba4_ce54_9281_6496" src="https://lh4.googleusercontent.com/lZZCniq8JZawppy4LXmcYL_izEBWLXIB7MoVaGWV9jC7OevTg4UgygeF2vsbyCZGxs0" alt="" title="" tooltip="" style="width: 392px; height: auto;"><br><br><p><span style="font-family: verdana;"><br></span></p><p><span style="font-family: verdana;"><br></span></p><p style="text-align: center;"><span style="font-family: verdana;">Miracle Maker (Dom Dolla & Clementine Douglas)</span></p><p style="text-align: center;"><span style="font-family: verdana;">Leave a Legacy (Kairo, Easy McCoy, City Wolf, Sha'ki)</span></p><p style="text-align: center;"><span style="font-family: verdana;">Destination Unknown (Alex Gaudino)</span></p><p style="text-align: center;"><span style="font-family: verdana;">You Shook Me All Night Long (AC/DC)</span></p><p style="text-align: center;"><span style="font-family: verdana;">Spice Up Your Life (Spice Girls)</span></p><p style="text-align: center;"><span style="font-family: verdana;">Maneater (Nelly Furtado)</span></p><p style="text-align: center;"><span style="font-family: verdana;">Morenita (HUGEL, Cumbiafrica)</span></p><p style="text-align: center;"><span style="font-family: verdana;">Potential Breakup Song (Aly & AJ)</span></p><p style="text-align: center;"><span style="font-family: verdana;">I'm Good (David Guetta, Bebe Rexha)</span></p><p style="text-align: center;"><span style="font-family: verdana;">Turn Down for What (DJ Snake, Lil Jon)</span></p><p style="text-align: center;"><span style="font-family: verdana;"><br></span></p><p style="text-align: center;"><br></p><p style="text-align: center;"><br></p>E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-58748746722244492712023-02-03T13:58:00.000-06:002023-02-03T13:58:03.033-06:00At-Home Workout Progression<p><br /></p><img alt="" id="id_df7d_be73_6166_9b1e" src="https://lh3.googleusercontent.com/2QUoeovtigqLNUMyNG47hPBrQP2158_xv_7OFo8V0yLGyrFHUVtWn0UtzqiZHfSCxSQ" style="display: block; float: left; height: auto; margin: 4px; width: 237px;" title="" tooltip="" /><br /><span style="font-family: verdana;">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. </span><br /><p><span style="font-family: verdana;">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. </span></p><p><span style="font-family: verdana;">Check out this workout you can do at-home or in a gym or on vacation or anywhere you want...all complete with progressions :) </span></p><p><b><u><span style="font-family: verdana;">Here's the Deal: </span></u></b></p><p><span style="font-family: verdana;">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. </span></p><p><b><u><span style="font-family: verdana; font-size: medium;">Here's the work:</span></u></b></p><p><i><span style="font-family: verdana;">Warm up</span></i></p><p><span style="font-family: verdana;">1. Stand ups from a chair or couch</span></p><p><span><span style="font-family: verdana;"> --body weight air squats</span></span></p><p><span><span style="font-family: verdana;"><span> </span><span> ---squat with weight held at your chest</span><br /></span></span></p><p><span><span><span style="font-family: verdana;">2. Right side static lunge</span></span></span></p><p><span><span><span style="font-family: verdana;"><span> --right side step-back lunge</span><br /></span></span></span></p><p><span><span><span><span style="font-family: verdana;"><span> </span><span> --right side step-forward lunge</span><br /></span></span></span></span></p><p><span style="font-family: verdana;"><span><span><span><span>3. Left</span></span></span></span> side static lunge</span></p><p><span style="font-family: verdana;"> --left side step-back lunge<br /></span></p><p><span style="font-family: verdana;"> --left side step-forward lunge</span></p><p><span style="font-family: verdana;">4. Good mornings (bodyweight only)</span></p><p><span style="font-family: verdana;"><span> --deadlift with weight</span><br /></span></p><p><span><span style="font-family: verdana;"><span> </span><span> --single alternating deadlifts with weight</span><br /></span></span></p><p><span><span><span style="font-family: verdana;">5. Push ups on all fours</span></span></span></p><p><span><span><span style="font-family: verdana;"><span> --push ups on knees</span><br /></span></span></span></p><p><span><span><span><span style="font-family: verdana;"><span> </span><span> --push ups on toes</span><br /></span></span></span></span></p><p><span><span><span><span><span style="font-family: verdana;">6. Back extension with hands by hips</span></span></span></span></span></p><p><span><span><span><span><span><span style="font-family: verdana;"> --back extensions with arms in "goal post"</span></span></span></span></span></span></p><p><span><span><span><span><span><span style="font-family: verdana;"><span> </span><span> --back extensions with arms overhead</span><br /></span></span></span></span></span></span></p><p><span><span><span><span><span><span><span style="font-family: verdana;">7. Crunches with knees bent and feet on floor</span></span></span></span></span></span></span></p><p><span><span><span><span><span><span><span style="font-family: verdana;"><span> --curnches with legs up and knees bent</span><br /></span></span></span></span></span></span></span></p><p><span><span><span><span><span><span><span><span style="font-family: verdana;"><span> </span><span> --crunches with legs straight up in the air</span><br /></span></span></span></span></span></span></span></span></p><p><span><span><span><span><span><span><span><span><span style="font-family: verdana;">8. Plank on knees and forearms</span></span></span></span></span></span></span></span></span></p><p><span><span><span><span><span><span><span><span><span style="font-family: verdana;"><span> --plank on toes and forearms</span><br /></span></span></span></span></span></span></span></span></span></p><p><span><span><span><span><span><span><span><span><span><span style="font-family: verdana;"><span> </span><span> </span><span> --plank on toes and hands</span><br /></span></span></span></span></span></span></span></span></span></span></p><p><span><span><span><span><span><span><span><span><span><span><span style="font-family: verdana;">Stretch and enjoy!</span></span></span></span></span></span></span></span></span></span></span></p><p><span><span><span><span><span><span><span><span><span><span><span style="font-family: verdana;"><br /></span></span></span></span></span></span></span></span></span></span></span></p><p><span><span><span><span><span><span><span><span><span><span><span style="font-family: verdana;"><br /></span></span></span></span></span></span></span></span></span></span></span></p><p><span><br /></span></p>E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-53946900748029968352023-02-03T12:00:00.000-06:002023-02-03T14:31:48.119-06:00Carb Cycling...what is it good for?!<img alt="" id="id_7b42_dd00_67f4_395b" src="https://lh3.googleusercontent.com/VC8uC2dLtrgPK2f4eTX-EaBfGrahNtxo15qytU7T9aF5xFGKnwV6QLm3qdw" style="display: block; height: auto; margin-left: auto; margin-right: auto; width: 264px;" title="" tooltip="" /><br /><br /><span style="font-family: verdana;">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.<br />
<br />
Why would you do that? Well, carb cycling has been shown to have the following benefits:<br />
<br />
</span><ol>
<li><span style="font-family: verdana;">Preserves muscle </span></li>
<li><span style="font-family: verdana;">Helps with muscle recovery</span></li>
<li><span style="font-family: verdana;">Reduces body fat</span></li>
<li><span style="font-family: verdana;">Helps metabolism stay high</span></li>
<li><span style="font-family: verdana;">Allows flexibility and encourages consuming a variety of foods</span></li>
<li><span style="font-family: verdana;">Can prevent hormonal imbalances</span></li>
<li><span style="font-family: verdana;">Lessens hunger</span></li>
<li><span style="font-family: verdana;">Increases energy</span></li>
</ol>
<div><span style="font-family: verdana;">
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!</span></div>
<div>
<span style="font-family: verdana;"><br /></span></div>
<div><span style="font-family: verdana;">
Try it with my in the newest <a href="https://ehfitness.blogspot.com/2023/02/a-new-eh-fitness-21-day-challengejust.html" target="_blank">E.H. Fitness 21 Day Wellness Challenge</a>. It begins Monday, February 20! </span></div>
<span style="font-family: verdana;"><br /></span>
<br />E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0tag:blogger.com,1999:blog-8263543484360710962.post-85080535553261111202023-02-02T07:25:00.001-06:002023-02-12T07:35:29.496-06:00Happy (and healthy) Heart Month!<div class="separator" style="clear: both; text-align: center;">
<div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div style="text-align: justify;"><span style="font-family: verdana;"><span style="background-color: white; color: #333333; font-size: 13px; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9vJo7y5pkM_B4ji6ihZ3h7ACeVXDx7unMDwNdt9hoFvbMgqBBcwR1_AKKbA42_edru2DfK8aX3cssbG5y4Tw4wxDNDlJJ4yEBB_8q-6bFahPRaqqY_iQQXHfUyF-1kYiBloJ2gvqQLmFFqosxc_P28dzhpjTxzIPCQJSntJanwsXh6SA-KTZfJWrJ/s180/heart%20month.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="180" data-original-width="172" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9vJo7y5pkM_B4ji6ihZ3h7ACeVXDx7unMDwNdt9hoFvbMgqBBcwR1_AKKbA42_edru2DfK8aX3cssbG5y4Tw4wxDNDlJJ4yEBB_8q-6bFahPRaqqY_iQQXHfUyF-1kYiBloJ2gvqQLmFFqosxc_P28dzhpjTxzIPCQJSntJanwsXh6SA-KTZfJWrJ/w217-h227/heart%20month.jpg" width="217" /></a></div></span></span><p style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;"><span style="font-family: verdana;"><span style="background-color: white; color: #333333; font-size: 13px; text-align: left;">February is American Heart Month. Why do you care? Well, in the </span><st1:place style="background-color: white; color: #333333; font-size: 13px; text-align: left;" w:st="on">United States</st1:place><span style="background-color: white; color: #333333; font-size: 13px; text-align: left;">, more people die each year of heart disease than of any other disease, accident or other cause of death. In fact, the </span><a href="https://www.cdc.gov/heartdisease/facts.htm" style="background-color: white; font-size: 13px; text-align: left;" target="_blank">CDC estimates </a><span style="background-color: white; color: #333333; font-size: 13px; text-align: left;">every 34 seconds, an American suffers from a coronary event such as a heart attack. That’s scary, right?! And yes, to answer a question that is asked often, heart disease is the leading cause of death for both men </span><i style="background-color: white; color: #333333; font-size: 13px; text-align: left;">and </i><span style="background-color: white; color: #333333; font-size: 13px; text-align: left;">women. These statistics are staggering but you don’t have to be a part of the statistics; there are steps every person can take to stay healthy and prevent heart disease.</span></span><span style="font-family: verdana;"><br /></span></p></div></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt; text-align: left;"><b><span style="font-family: verdana; font-size: 16pt;"><br /></span></b></div><div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;"><b><span style="font-family: verdana; font-size: 16pt;"><br /></span></b></div><div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<b><span style="font-family: verdana; font-size: 16pt;">Heart Healthy Eating:<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><br /></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;"><span style="font-family: verdana;">
Eating foods full of saturated fat and cholesterol leads to blockages in the arteries which cause heart disease. The <a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations" target="_blank">American Heart Association recommends</a> skipping fried foods, full fat dairy, sugary foods and high fat meat and instead protect your heart with whole foods such as fruits, vegetables, whole grains, lean protein, low fat dairy and health oils. The fiber found in veggies, fruit and whole grain can help lower your cholesterol and reduce your risk of heart disease. Protein sources such as salmon contain omega-3 fatty acids which lower blood fats and reduce the risk of cardiac sudden death. Heart healthy oils such as olive oil help decrease your cholesterol.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><br /></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<b><span style="font-family: verdana; font-size: 14pt;">Heart Healthy Food Choices:<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><br /></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<b><span style="font-family: verdana;">Fruits and Vegetables<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><br /></span></div>
<ul style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin-top: 0in;" type="disc">
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">All fresh fruits and vegetables!<o:p></o:p></span></li>
</ul>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><br /></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><b><i>Beware</i></b>: If your veggies are fried, covered in butter or cheese sauce or your fruit is swimming in sugar, you aren’t doing much good for your heart. Use spices like garlic, pepper and rosemary to make your veggies taste great and remember that fruit is already sweet, there is no need to pile on more sugar (that means no canned fruit in syrup!).<o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><br /></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<b><span style="font-family: verdana;">Lean and low-fat protein<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><br /></span></div>
<ul style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin-top: 0in;" type="disc">
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Skinless poultry<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Salmon and other fish<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Lean (93%) ground beef<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Soy products<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Fat free or reduced fat dairy products such as milk, cheese and yogurt<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Beans/legumes<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Egg whites<o:p></o:p></span></li>
</ul>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><br /></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><b><i>Beware</i></b>: Even lean protein such as chicken turns into a saturated fat feast when fried, so always opt for grilled or baked protein.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><br /></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<b><span style="font-family: verdana;">Healthy Fats<o:p></o:p></span></b></div>
<ul style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin-top: 0in;" type="disc">
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Avocado<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Olive oil<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Fatty fish (like salmon)<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Nuts</span></li>
</ul>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;"><span style="font-family: verdana;"><b><i>Beware</i></b>: Be on the lookout for saturated fats such as those found in butter, some margarine and other oils. These fats can clog arteries which may lead to heart disease. </span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><br /></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<b><span style="font-family: verdana;">Whole Grains<o:p></o:p></span></b></div>
<ul style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin-top: 0in;" type="disc">
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Oatmeal<b><o:p></o:p></b></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">100% whole grain/whole wheat bread<b><o:p></o:p></b></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Whole wheat pasta<b><o:p></o:p></b></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Brown rice<b><o:p></o:p></b></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">High fiber cereal<b><o:p></o:p></b></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Quinoa</span></li>
</ul>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;"><span style="font-family: verdana;"><b><i>Beware</i></b>: Just because a package says that something contains whole grains doesn’t mean it’s good for you. Make sure it’s 100% whole grain. When a food mostly contains enriched flour or white rice, that means that fiber, vitamins and minerals that make whole grains regulate blood pressure, are stripped out. So read labels!</span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><br /></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<b><span style="font-family: verdana; font-size: 16pt;">Heart Healthy Workout<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><br /></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;"><span style="font-family: verdana;">
Eating well is only one half of the equation when it comes to protecting yourself from heart disease. Regular exercise helps reduce and sometimes even eliminate many of the risk factors for heart disease such as high blood pressure, diabetes and obesity/overweight.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><br /></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;"><span style="font-family: verdana;">
The American Heart Association recommends a person do at least 30 minutes of moderate to vigorous cardiovascular exercise in your target heart rate (THR) on most days of the week to see the reduced risk of heart disease.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><br /></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;"><span style="font-family: verdana;">
Some examples of exercise can include:<o:p></o:p></span></div>
<ul style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin-top: 0in;" type="disc">
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Running<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Walking<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Jogging<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Biking<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Taking a group fitness class<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Hiking<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Swimming</span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Dancing</span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Exercising on an elliptical or other cardiovascular machine at your gym<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Sports that include continuous running such as basketball and soccer<o:p></o:p></span></li>
</ul>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;"><span style="font-family: verdana;">How do you find your target heart rate? It’s actually fairly simple. To find your target heart rate, <a href="https://www.blogger.com/null" name="LETTER.BLOCK5" style="color: #78b749; text-decoration-line: none;"></a>start by taking 220 minus your age. This number will be your maximum heart rate. Your THR is between 55% and 85% or your maximum heart rate. Therefore, take your maximum heart rate and multiply it by .55 and .85 and there you go...your very own target heart rate!</span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><br /></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;"><span style="font-family: verdana;">
You can measure your heart rate on most pieces of aerobic equipment or by using a heart rate monitor (ranging from $20-$150 at Target, Wal-mart, Dick's Sporting Goods, etc).<o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><br /></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><b>Do you know how to spot a heart attack?</b> Here are some warning signs to look out for:<o:p></o:p></span></div>
<ul style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin-top: 0in;" type="disc">
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Chest pain or discomfort<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Discomfort in other areas of the upper body such as arms, back neck, stomach or jaw<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Shortness of breath<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Cold sweat<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: verdana;">Nausea or lightheadedness<o:p></o:p></span></li>
</ul>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><br /></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;"><span style="font-family: verdana;">
The most common symptom of heart attack in both men and women is chest pain or discomfort but women are more likely to experience the other common symptoms.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;">
<span style="font-family: verdana;"><br /></span></div>
<div class="MsoNormal" style="background-color: white; color: #333333; font-size: 13px; line-height: 20.8px; margin: 0in 0in 0pt;"><span style="font-family: verdana;">
If you or someone else is experiencing these symptoms, call 9-1-1 right away. It is better to be safe than sorry.</span></div>
E.H. Fitnesshttp://www.blogger.com/profile/06430251287048221154noreply@blogger.com0