Favorite Summer-into-Fall Salad

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

 What you need: 

...for the salad

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

...for the dressing

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

What you do: 

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

Enjoy!

Best Dairy-Free Ranch Recipe (super easy!)

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

What you need:

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

What you do:

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

January Jump-Start Wellness Challenge 2024!

 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, stuffed to the brim with cookies/cake/brownies/all-the-baked-goods, cheese, fun holiday drinks, and are ready to feel better, stronger, healthier, less puffy, etc, I can help! 

A brand spankin' new year is perfect for a reset and a resolution to take your body and it's needs seriously. BUT, did you know that over 90% of New Year's Resolutions fail? Don't worry...it's not a resolution death sentence. There are a lot of reasons why we don't stick to our goals, but here are three of the biggest:

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

BUT there is hope!

If you're ready to increase your health and energy and decrease your body fat with exercise, good sleep, hydration and nutrient dense food, then join me and a small group of others with the same goals and game plan to get right back on track...with  measurable, supported and reasonable program!

You can do anything for 21 days...promise. It may not be easy, but it will be worth it and I'll be right there with you the entire way.

The January Heath Jump-Start begins Monday, January 8 and ends Sunday, January 28. 

This challenge is all about getting more energy, kicking sugar cravings to the curb, sleeping better, getting stronger and shedding a bit of fat and puffiness in the process. PLUS, there is another element to this challenge...intension setting and gratefulness practice...it's going to be amazing.

Here's what you can expect when you sign up:

• Membership to a private Facebook group with daily encouragement, recipes, workouts and tips
• Suggested daily food guide with recipes
• Grocery lists for each phase of the challenge
• Daily workout schedule.
• A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a group of people doing the same work.
• Access to an ACE certified personal trainer and wellness coach with over 15 years of experience
• NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.
• All for $49* payable via Venmo (@erin-heide)

Are you in? Ready to choose to feel better and ditch some unhealthy habits and create some new helpful ones? Ya know...when you feel better you look better...so what's there to lose?

Click here to e-mail me that you are IN and ready to take control of your health (and the leftover Holiday treats:) .

*If did another 21-day challenge with me in 2023, e-mail me for your special discount for this challenge!

E. H. Fitness’ Best Clean, Simple and Delicious Recipes

Need a bunch of recipes that are chalk full of protein and veggies to help you reach your wellness goals? 

I've put together a list of some of the best. Enjoy!

Breakfast: 

Quinoa Egg Bites

Protein Balls

Breakfast Casserole

Lunch:

Make-in-a-blender Butternut Squash Soup

Super Yummy Green Shake

Lettuce-free Salad

Super-Fast Chicken Fried Cauliflower Rice

Warm Quinoa and Sweet Potato Hash

Dinner: 

Super Quick and Easy Pork Tenderloin

Sheet Pan Cashew Chicken

Low Carb Burger Night

Honey Soy Chicken Thighs

Chicken Pesto "Pasta"

Melt-in-your-mouth Meatloaf

Curry Chicken

Protein Pizza Bowl!

 

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. 

What you need:

• 1 serving chickpea pasta (you can also use red lentil pasta)...easy to find in any groccery store
• 1/2 cup pizza sauce (lower the sugar in it the better)
• Tons of chopped veggies (my favorites are peppers, onions and mushrooms)
• 1 serving (about 16 slices) turkey pepperoni
• Sprinkle of cheese of your choice (my favorite is the cashew mozzarella from Trader Joe's)

What you do:

1. Preheat oven to 350 degrees
2. Cook the pasta according to the directions on package
3. Toss cooked pasta with most of the pizza sauce
4. Put saucy pasta in oven-safe bowl
5. Top with veggies and pepperoni
6. Drizzle remaining sauce all over
7. Sprinkle with cheese
8. Bake for 30 minutes

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!

Summer Shape Up 2023 is HERE!

It's almost summer and that means longer days, vacations, pool-time, BBQs and a ton of other awesome things are coming for us. It's also a time that requires more energy from many of us. With kiddos being out of school or schedules being changed a bit (or a lot), that means that our wellness goals can get off track. Let's get ahead of it all and ditch the junk to get us prepped and ready for it all! 

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

If you're ready to increase your health and decrease your body fat with exercise, good sleep, hydration and nutrient dense food, then join me and a small group of others with the same goals and game plan to get right back on track...with a measurable, supported and reasonable program!

You can do anything for 21 days...promise. It may not be easy, but it will be worth it and I'll be right there with you the entire way.

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

This challenge is all about getting more energy, kicking sugar cravings to the curb, sleeping better, getting stronger and shedding a bit of fat and puffiness in the process. PLUS, there is another element to this challenge...intention setting and gratefulness practice...it's going to be amazing.

Here's what you can expect when you sign up:

• Membership to a private Facebook group with daily encouragement, workouts and tips
• Suggested food guide and recipes
• Grocery lists for each phase of the challenge
• Daily workout schedule designed for all fitness levels
• A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a group of people doing the same work.
• Access to an ACE certified personal trainer and wellness coach with over 10 years of experience
• NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.
• All for $49 payable via Venmo (@erin-heide)

Are you in? Ready to choose to feel better and ditch some unhealthy habits and create some new helpful ones? Ya know...when you feel better you look better...so what's there to lose?

Click here to e-mail me that you are IN and ready to take control of your health this June.

*as soon as you pay, you will be added to the private Facebook group! :)

Have THIS at your next brunch...

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

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

Make-your-own Parfait Bar

(great for adults and kids alike!)

What you need: 

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

What you do:

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

Veggie and Hummus Plate

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

What you need: 

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

What you do:

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

30-Minute Chicken Curry

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

What you need:

• 2 TBSP yellow curry
• 2 tsp garam masala
• cayenne pepper to taste (or leave it out for "mild")*
• 1.5 lbs of chicken breast or chicken thighs, cut into bite sized pieces
• 1 tsp salt
• 1 can light coconut milk
• 2 TBSP oil of choice (I like olive or avocado)
• 1 medium onion, finely chopped
• 1 TBSP minced garlic (or 2 cloves garlic)
• 1 TBSP minced ginger
• 1/2 lemon, juiced (or 1 TBSP)
• 1/2 cup chicken stock
• 1 TBSP cornstarch
• 1 TBSP cold water
• Cilantro for garnish

What you do:

1. Put chicken pieces in a bowl and sprinkle in salt and 1/2 the other spices, stir to cover
2. Dump can of coconut milk onto chicken and set aside
3. Heat oil in large saucepan a couple minutes and add onion and the rest of the spices
4. Stir onion until it softens (5 minutes or so)
5. Add in garlic and ginger and stir together until it smells delicious (or about 1 minute)
6. Wisk together corn starch and water until smooth 
7. Dump everything into onion/spice/garlic/ginger mixture and stir
8. Bring to boil and then reduce heat to slow simmer
9. Check the chicken after about 7 minutes to see if cooked through, if so, you're done!
10. Sprinkle with cilantro if you'd like and serve over cauliflower rice (or regular or jasmine rice)

Enjoy!

*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.

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

Spring...and spring break...are fast approaching! If you're not feeling like your New Year's healthy goals have been met...or even started... let me help. This newest 21-Day Challenge is full of whole foods, recipes, workouts, tips and tricks...and guess what...it's also flexible and something that can be re-incorporated into daily life even after the 21 days...if you so choose. :)

If you are ready to take steps to improve metabolism, fit better into your clothes, have more energy and approach food as it is meant to be-for energetic life, then join me for on online (Facebook) wellness challenge beginning on Monday, February 20 and ending Sunday, March 12. 

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

The challenge is all within a private Facebook group so that you can participate on your own time at your own pace and with your own schedule...and it's all just $49 flat*.

 The program includes:

• 21 days of clean eating carb-cycling style. Get excited! It's super simple and totally tasty. (Wondering "why carb-cycling?"...click here for the benefits)
• Suggested grocery list 
• Sample meal plans as well as suggestions for eating out. 
• 21 days of quickie workout options...including workout demos (no more than 30 minutes of exercise a day required!)
• 21 days of accountability and encouragement and access to an ACE Certified personal trainer and wellness coach.
• 21 days of a small community of people doing the exact same thing you are, who have the same questions and struggles, plus, we will work through it all together!
• Most importantly, NO supplements, pills or powders being sold here-just real food for real people living real lives.

There's nothing to lose, except maybe some inches and a few pounds. There's a lot to gain: body confidence, strength, good digestion, energy and a different way to eating. 

If you're interested, simply e-mail me here and let me know to put you on the list. I will add you to our closed Facebook group where the food lists will be so you can be prepared for day one: Monday, February 20. Also, please feel free to e-mail me with any questions about the challenge-I would love to answer them (erin@ehfitness.com)

*I add you to the group as soon as I receive confirmation of payment via Venmo:)

3-Minute Healthier Mug Cake!

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

What you need (for 2 Mug Cakes):

• 1 very ripe banana (I freeze mine...and just thaw them when I need them)
• 3 TBSP cocoa powder
• 4 TBSP natural peanut butter
• 1 egg 
• 2 tsp honey
• chocolate chips, sprinkles or whatever (optional)

What you do:

1. Mash the banana in a medium bowl
2. Add all other ingredients and stir together until combined competely
3. Top with optional extras
4. Divide into 2 microwave-safe mugs
5. Cook 1 minute in the microwave
6. EAT!

January Heath Jump-Start 21-Day Wellness Challenge

As 2022 winds down, many of us reflect on the year that just passed and look froward to the year ahead. If 2022 left you feeling less-than-your-best-healthy-self, stuffed to the brim with cookies/cake/brownies/all-the-baked-goods, cheese, fun holiday drinks, and are ready to feel better, stronger, healthier, less puffy, etc, I can help! 

A brand spankin' new year is perfect for a reset and a resolution to take your body and it's needs seriously. BUT, did you know that over 90% of New Year's Resolutions fail? Don't worry...it's not a resolution death sentence. There are a lot of reasons why we don't stick to our goals, but here are three of the biggest:

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

BUT there is hope!

If you're ready to increase your health and energy and decrease your body fat with exercise, good sleep, hydration and nutrient dense food, then join me and a small group of others with the same goals and game plan to get right back on track...with a measurable, supported and reasonable program!

You can do anything for 21 days...promise. It may not be easy, but it will be worth it and I'll be right there with you the entire way.

The January Heath Jump-Start begins Monday, January 9 and ends Sunday, January 29. 

This challenge is all about getting more energy, kicking sugar cravings to the curb, sleeping better, getting stronger and shedding a bit of fat and puffiness in the process. PLUS, there is another element to this challenge...intension setting and gratefulness practice...it's going to be amazing.

Here's what you can expect when you sign up:

• Membership to a private Facebook group with daily encouragement, workouts and tips
• Suggested food guide and recipes
• Grocery lists for each phase of the challenge
• Daily workout schedule.
• A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a group of people doing the same work.
• Access to an ACE certified personal trainer and wellness coach with over 10 years of experience
• NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.
• All for $49* payable via Venmo (@erin-heide)

Are you in? Ready to choose to feel better and ditch some unhealthy habits and create some new helpful ones? Ya know...when you feel better you look better...so what's there to lose?

Click here to e-mail me that you are IN and ready to take control of your health (and the leftover Holiday treats:) .

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

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

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

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

E. H. Fitness Creamy Baked Boursin and Tomato Pasta

What you need:

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

What you do:

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

Enjoy!

Deconstructed for the kids-they ate every last bite: 

Warm and Cozy Clean Chicken Corn Chowder

I made this on Christmas day for a family gathering, and it was a hit-warm, cozy, filling, flavorful and healthy-it's the perfect cold-weather meal! 

What you need: 

• 1 lb cooked and chopped chicken thighs* or shredded rotisserie chicken 
• 1 red bell peppers, chopped
• 1 medium yellow onion, chopped
• 1 can corn
• 1 small can green chilis
• 1 stalk celery, chopped
• 2 baking potatoes, peeled and chopped
• 1 jalapeño, chopped
• 1 tbsp minced garlic 
• 3 cups far free chicken stock
• 1/2 tsp chili powder
• 1/2 tsp cumin 
• 1 tbsp corn starch
• 1 cup milk of choice (I like coconut milk for this)
• Fresh cilantro 
• Salt and pepper to taste

What you do; 

1. Put chicken, peppers, onions, corn, chilis, garlic, chicken stock, and tabasco in a crock pot and cook on low all day or on high for 3-4 hours.
2. 30 minutes before serving, whisk together milk and corn starch until smooth and stir into crockpot
3. Chop cilantro and stir in right before serving

That's it! :) 

If you want to be "extra" and like your soups a bit on the thicker, stew-side, before serving, when you do the cornstarch and milk-of-choice deal, put a cup of the soup (with everything in it) into a blender and whip...add it back in-trust me...it's a good step!

Enjoy!

*do the chicken thighs in advance and freeze if more than a day before you do the soup. 3 hours in the crockpot on high-that's it!

Crockpot Creamy White Chicken Chili

It's getting chili out there and that means that it's SOUP TIME! Yay! I love a good, filling, hearty soup and this one is exactly that. Loaded with protein and warmth, it's my new weeknight soup (and then for lunch days after as it reheats beautifully.

 

E. H. Fitness Crockpot Creamy White Chicken Chili

What you need:

• 1 small white onion, diced
• 1 heaping TBSP minced garlic (about 3 cloves-worth)
• 1 red, orange or yellow bell pepper, diced
• 1 cup (the smaller can) of diced green chilis
• 2 skinless, boneless chicken breasts
• 1 cup frozen or canned corn
• 1 can white beans (great northern or cannellini beans)
• 4 cups chicken broth
• 1 tsp cumin
• 1 tsp oregano
• 1 tsp chili powder
• 1 tsp paprika
• 1 tsp salt (or more or less to taste)
• 1 tsp ground black pepper
• a shake or 2 of cayenne pepper
• 1 tsp lime juice (a squeeze of a lime)
• 1 cup unsweetened almond, coconut, cashew, etc. milk OR if you want to make it creamy without more liquid, blending another cup of white beans in a blender until smooth with a bit of the broth works perfectly)

What you do:

1. Put chicken breasts in the crockpot and top with all the other ingredients (minus milk or pureed beans)
2. Give it a good stir
3. Set on low for 8-10 hours or high for 4-6 hours
4. About 30 minutes before serving, grab the chicken and shred it (this should take less than a minute since it should just fall apart)
5. Add the milk or pureed beans
6. Serve and enjoy!

Cheers.

Fall Fitness Challenge 2022

Happy end of summer/beginning of fall! I feel like the summer was a whirlwind of activities, travel, late nights, hot days and fun. And I'm super ready to get back into a routine. With kiddos being out of school or schedules being changed a bit (or a lot), that means we can create new space for our wellness goals. This September, let's ditch the junk for 21-days to set ourselves up for success all autumn long. 

If you're ready to increase your health and decrease your body fat with exercise, good sleep, hydration and nutrient dense food, then join me and a small group of others with the same goals and game plan to get right back on track...with a measurable, supported and reasonable program!

You can do anything for 21 days...promise. It may not be easy, but it will be worth it and I'll be right there with you the entire way.

The September Fall Fitness Challenge begins Tuesday, September 6th (yep, the day after Labor Day) and ends Monday,  September 27-no worries if you need to adjust your start/end date...just sign up now and begin when you can! 

This Challenge is all about getting more energy, kicking sugar cravings to the curb, sleeping better, getting stronger and shedding a bit of fat and puffiness in the process. PLUS, there is another element to this challenge...intention setting and gratefulness practice...it's going to be amazing.

Here's what you can expect when you sign up:

• Membership to a private Facebook group with daily encouragement, workouts and tips
• Suggested food guide and recipes
• Grocery lists for each phase of the challenge
• Daily workout schedule
• A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a group of people doing the same work.
• Access to an ACE certified personal trainer and wellness coach with over 10 years of experience
• NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.
• All for $29 payable via Venmo (@erin-heide)
• PLUS! If you've done a wellness challenge with me before, have a friend who hasn't to join and YOU get 50% off!

Are you in? Ready to choose to feel better and ditch some unhealthy habits and create some new helpful ones? Ya know...when you feel better you look better...so what's there to lose?

Click here to e-mail me that you are IN and ready to take control of your health this September.

*as soon as you pay, you will be added to the private Facebook group! :)

Fit Fast: 21-Day Wellness Challenge

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? 

I've got you! 

Monday, April 18 is the start of the next E. H. Fitness 21-Day Wellness Challenge, Fit Fast, and it is dedicated to all the following good stuff: 

• Get sugar cravings under control

• Sleep better

• Build strength without having to step into a gym (or into a gym, if you prefer)

• Eat real food to fuel your body

• Decrease body fat

• Reduce inflammation

We will be easing into fasting and learning about what it can actually do for us and how it can work for you! 

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!

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  Workout and 21-days of dinner suggestions (so you don't have to decide what to put on plates every evening...more time and energy saved!)

Join me for E.H. Fitness' next 21-day challenge...and go into summer feeling your best!

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.

Here's what you can expect when you sign up:

• Membership to a private Facebook group with all the things

• Suggested food guide and recipes, complete with 21 days of dinners planned out for you 

• Sample Grocery lists

• Workouts for strength and endurance 

• Exercise schedule including bonus workouts

• Daily check-ins for accountability and to encourage others in the group

• A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a group of people doing the same work.

• Access to an ACE certified personal trainer and wellness coach with over 10 years of experience

• NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.

• All for $29 payable via Venmo*

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?

E-mail me @ erin@ehfitness.com me that you are IN!

*as soon as the Venmo invoice/request is paid (@erin-heide), you will be added to the private Facebook group! :)

Autumn Vegetable Soup

 This soup is hearty, delicious, versatile and just plain delicious. Filled with autumn veggies, I made this one vegan, but you can do whatever you want with it!

E. H. Fitness Autumn Vegetable Soup

What you need:

• 8 cups vegetable broth
• 1 large sweet potato, diced
• 1 medium white onion
• 2 TBSP minced garlic (or 4 cloves chopped)
• 8 oz package shitake mushrooms, sliced
• 3 stalks celery, chopped
• 3 large carrots, chopped
• 1 cup uncooked long grain rice (rinsed)
• 1 tsp paprika
• 1 tsp chili powder
• 1/2 tsp cayenne pepper
• 1/2 tsp fresh ground pepper
• 4 cups raw, chopped kale
• 1 can coconut milk

  What you do: 

1. Put broth, sweet potato, onion, garlic, mushrooms, celery, carrots, rice and all spices in a slow cooker. 
2. Cook on high for 2-3 hours or until the rice is cooked and potatoes and carrots are softening. 
3. Sir in the coconut milk and kale. 
4. Let simmer for a few minutes until the kale wilts.
5. Serve hot
6. Enjoy!

Substitutes: 

• for the coconut milk, you could use actual milk or cream
• to make it lower carb, use cauliflower rice instead of brown
• add chicken to up the protein
• chicken broth works too

Fit Fast: 21-Day Wellness Challenge

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? 

I've got you! 

Monday, April 18 is the start of the next E. H. Fitness 21-Day Wellness Challenge, Fit Fast, and it is dedicated to all the following good stuff: 

• Get sugar cravings under control

• Sleep better

• Build strength without having to step into a gym (or into a gym, if you prefer)

• Eat real food to fuel your body

• Decrease body fat

• Reduce inflammation

We will be easing into fasting and learning about what it can actually do for us and how it can work for you! 

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!

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  Workout and 21-days of dinner suggestions (so you don't have to decide what to put on plates every evening...more time and energy saved!)

Join me for E.H. Fitness' next 21-day challenge...and go into summer feeling your best!

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.

Here's what you can expect when you sign up:

• Membership to a private Facebook group with all the things

• Suggested food guide and recipes, complete with 21 days of dinners planned out for you 

• Sample Grocery lists

• Workouts for strength and endurance 

• Exercise schedule including bonus workouts

• Daily check-ins for accountability and to encourage others in the group

• A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a group of people doing the same work.

• Access to an ACE certified personal trainer and wellness coach with over 10 years of experience

• NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.

• All for $29 payable via Venmo*

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?

E-mail me @ erin@ehfitness.com me that you are IN!

*as soon as the Venmo invoice/request is paid (@erin-heide), you will be added to the private Facebook group! :)

Acai Berry Protein Smoothie Bowl

 

I know I'm late to the game, but I'm OBSESSED with smoothie bowls right now. Anyone else?

If you haven't yet tried them, let me introduce you. Basically a smoothie bowl is a thick, eat-with-a-spoon smoothie topped with fruit or nuts or coconut or seeds or granola or really anything you'd like. Delicious!

You can, and I have, purchased these delicious bowls at certain juice/smoothie places, but you can also super easily make them at home for less $$ and perhaps even more yummy flavor. 

This is my go-to at home breakfast or lunch when I need something cool, refreshing and full of vitamins. There are a lot of frozen ingredients, so feel free to freeze your own...it's important to have them frozen because that is what give the smoothie a thicker eat-with-a-spoon consistency (along with the chia seeds). 

E. H. Fitness Acai Berry Protein Smoothie Bowl

What you need:

• packet of frozen acai (I get mine at Sprouts)
• 1 small frozen banana (or 1/2 large)
• 1/4 cup frozen avocado chunks (I get mine at Sprouts or Costco)
• 1 TBSP chia seeds
• 1/4-1/2 cup or so of unsweetened almond milk
• 1 scoop (1/2 serving) of protein powder (I really like the vegan Orgain Vanilla)
• handful of spinach or kale or other greens if you have them laying around

    My favorite toppings: sliced strawberries, blueberries and 2 TBSP gluten-free granola

What you do: 

1. Blend the junk out of all the ingredients (minus the toppings).
2. Pour into a bowl
3. I like to put my bowl in the freezer for 5 minutes or so while I get my toppings together/chopped
4. Top your bowl
5. Eat!

A tip when blending. Use a strong blender and scoop up the stuff that gets shot to the sides of the blender and re-blend when necessary. 

2021 Carb Cycle into Summer: 21 Day Challenge

Summer is fast approaching! If you're not ready for all that summer entails, let me help. This newest 21-Day Challenge is full of whole foods, recipes, workouts, tips and tricks...and guess what...it's also flexible and something that can be re-incorporated into daily life even after the 21 days...if you so choose. :)

If you are ready to take steps to improve metabolism, fit better into your clothes, have more energy and approach food as it is meant to be-for energetic life, then join me for on online (Facebook) wellness challenge beginning on Monday, April 19 and ending Sunday, May 9. 

The challenge is all within a private Facebook group so that you can participate during the day at your own pace and with your own schedule...and it's all just $29 flat*.

 The program includes:

• 21 days of clean eating carb-cycling style. Get excited! It's super simple and totally tasty. (Wondering "why carb-cycling"...click here for the benefits)
• Suggested grocery list 
• Sample meal plans as well as suggestions for when you eat out. 
• 21 days of quickie workout options...including FB LIVE workout demos (no more than 30 minutes a day)
• 21 days of accountability and encouragement and access to a ACE Certified personal trainer and wellness coach.
• 21 days of a small community of people doing the exact same thing you are, who have the same questions and struggles and we will work through it all together!
• Most importantly, NO supplements, pill or powders being sold here-just real food for real people living real lives.

There's noting to lose, except maybe some inches and a few pounds. There's a lot to gain: body confidence, strength, good digestion, energy and a different way to eating. 

If you're interested, simply e-mail me here and let me know to put you on the list. I will add you to our closed Facebook group where the food lists will be so you can be prepared for day one: Monday, April 19. Also, please feel free to e-mail me with any questions about the challenge-I would love to answer them (erin@ehfitness.com)

*I add you to the group as soon as I receive confirmation of payment via PayPal or Venmo:)