E.H. Fitness

01/24/2026

Thinking that maybe you’ll just stay in today/tomorrow/this weekend and avoid the snow-covered roads and crazy cold temps? Me too! But don’t let your body suffer by skipping your workout. Do the E.H. Fitness snowed in workout…I’ll be doing it as well!

Here’s the deal: Each Tri-set contains 3 strength moves and 1 cardio burst for a calorie killing circuit workout. Repeat all exercises for 1 minute before moving onto the next exercise in a tri-set and repeat each tri-set three times before moving on to the next.

Here’s the work:

Warm up: 1 minute jumping jacks, 1 minute stair climb

Tri-Set #1

Traveling Lunges: Lunge around the house. Make sure to press through your heel on your way up and keep the knee from coming over the toe.

Push Ups: On your toes or your knees…or even against a counter.

Bicycles: Keep your eyes on the ceiling and never pull your head/neck with your hands. Bring your shoulder towards the opposite knee.

Cardio Burst — Squat Jumps: Explode out of the squat and then land with soft knees.

Tri-Set #2

Tricep Dips: 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.

Walking Planks: 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!

Back Extensions: 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.

Cardio Burst — Stair runs: Go as fast as you can up and down the stairs. No stairs, no problem, do high knees instead.

Stretch!

01/23/2026

It’s winter in the Midwest, so that means fair weather one day and then cold fronts the next (like today!!). Don’t get caught in the frigid temps without knowing how to exercise safely in the cold. Just follow a few simple tips:

*Cover Up: When we are cold, our body focuses most of its heating effort to the core to protect our heart and other organs. Therefore, make sure to cover up your extremities (arms and legs, hands and feet as well as your head/ears).
*Choose layers: Our bodies generate a great deal of heat when we exercise…enough to make it feel as much as 30 degrees warmer that the actual temperature, so dress in layers when exercising outside; you can always take off clothing as you start to heat up and put layers back on if needed. Wear fabric that is a moister wicking material as your first layer then proceed with cotton or fleece layers as well as a waterproof layer if it is snowing or raining. For those with asthma or working out in temperatures below freezing (sub 32 degrees), cover your mouth with a scarf or mask.
*Hydrate: Even if you don’t feel thirsty or sweaty, you need to drink lots of water. The recommended amounts are the same for cold weather as they are for hot weather: 8 oz of water before the workout, 4 oz every 15 minutes of activity and 8 oz post workout. You can still get dehydrated in the cold so drink up.
*Check the weather: Before you venture out on your walk, run, hike, etc. make sure that the conditions in your area are safe. Snowstorms, icy conditions, hail and driving rain are not appropriate weather in which to exercise. I was just introduced to the weather phenomenon "snow squall" last week and it was wild!

BE ALERT: Can you recognize hypothermia?

Hypothermia occurs when the core body temperature falls below 95 degrees. This is a serious condition which can cause irregular heartbeat and even death if not treated immediately. If you’re working out outdoors in the cold, watch for these signs of hypothermia.

Excessive shivering
Drowsiness
Confusion
Slurred speech
Exhaustion

Get medical help immediately if you feel these indicators or think you or someone you know might be suffering from hypothermia.

07/17/2025

It's summer and that means some heat and humidity (or a lot of both). As I started my outdoor workout this morning, I was drenched with sweat within 2 minutes; it reminded me that it's a new season and new precautions are recommended.
Keep your family and yourself safe while being active in the heat!

4 Tips for Exercising in the heat:

• CHUG-A-LUG! Down about two cups (16 oz) of water and hour or two before exercise. Drink ½ cup (4 oz or about 2-3 gulps) every 15-20 minutes during exercise. And be sure to continue drinking water even after your workout is complete to ensure that you are properly hydrated.

• TAKE IT OFF: Wear light colored, breathable clothing. If you’re starting your workout in the morning and it is cool out, make sure to wear layers that you can remove as your body heats up.

• SLATHER IT ON: Working out in the sun is a great way to work on your tan and get vitamin D, but also an easy way to get too many rays. Don’t forget the water proof sunscreen, hat and sunglasses to protect your skin and eyes from the sun’s damaging rays. Sticking to shady areas is also recommended when it's super hot.

• SLOW IT DOWN: Your body may need up to 14 days to acclimate itself to warmer weather, so when you start out, slow down for the first few workouts to see how your body responds to overloading when in the heat. Slowly increase your duration and intensity as your body becomes used to the heat.

BONUS: Get it done early! If possible, plan your workout during the coolest part of the day-usually the early morning.

07/15/2025

It's hot out there and the most important thing when working out in the heat is to stay hydrated. As long as the body is hydrated it can regulate its temperature, but if you aren’t ingesting enough water, your body starts to store heat inside, raising your core temperature which puts your organs and central nervous system at risk…yikes!

So, what happens if you get overheated? You can be at risk for heat exhaustion or heat stroke. Check out the symptoms of each in case you or someone you know needs help.

Heat Exhaustion:

• Dizziness, fainting, headaches
• Moist skin
• Upset stomach/vomiting
• Weakness

Heat Stroke

• Dry, hot skin (no sweating)
• Confusion
• Loss of consciousness
• Seizures

If you or someone you know is experiencing heat exhaustion or heat stroke:

• Call 911 immediately

While waiting for help:
• Move to a cool, shaded area
• Remove any heavy clothing
• Drink cool water and apply cool towels or pour cool water on body

07/03/2025

I've moved! Well...I've moved gyms. This state-of-the-art fitness facility has everything a trainer and trainee can dream up to help meet wellness goals. It's also conveniently located at 107th and Roe in Overland Park.

And did you know that you don't need a membership to this gym to train with me? That's right, you can work with a trainer without paying extra gym membership fees. (However, if you are interested in joining a gym, this 24-hour facility is top notch.)

Interested in getting started or don't know where to start? I would love to help.

Simply comment below "Train" and I'll hit you up with all the info.

07/02/2025

Lifting weights is one of the very best things you can do for your body...for everyone. Building and maintaining muscle mass keeps bones strong, metabolism healthy, lowers the risk of injury and much more. And if you are taking a GLP-1 medicine, strength training is especially important as the American Diabetes Association estimates that up to 40% of weight lost on these drugs is muscle mass...if you don't take steps to keep it.

Click the link below for 5 reasons to lift weights while taking a GLP-1 medication.

https://ehfitness.blogspot.com/2025/06/5-reasons-to-strength-train-with-glp-1.html

Need more info about how to get started strength training (on a GLP-1 or not)? Comment "MORE" below.

11/26/2024

10/19/2024

It’s going to be almost 80 degrees in the KC area today AND it’s that time of year when our backyard gardens, farmers markets and even the grocery stores are wrapping up the season for fresh tomatoes, cucumbers and basil...which means...it’s the perfect time for cold soup!
E. H. Fitness 5-Minute Gazpacho. What you need:
-10 ounces of tomatoes, diced (you can still find good ones at the farmers market)
-1 cucumber, peeled, sliced, and seeded
-1/2 red onion, diced
-2 teaspoon garlic, minced
- 1 red bell pepper, chopped
-LOTS of FRESH basil (like a stuffed cup)
-1 teaspoon Tabasco
-10 ounces spicy V8 (if you don’t want much of a kick, just use normal V8)
-Salt and pepper to taste
-½ tablespoon light agave nectar
-1 tablespoon olive oil
-1/8 cup red wine vinegar
What you do:
1. Throw everything in a blender and turn it on.
2. Blend until it’s soup. Crazy easy, right?
3. Put in the fridge and serve super chilled.

10/02/2024

The newest 21-Day Wellness Challenge is here and there are TWO ways to do it: in an online group beginning Monday, October 14 or on your own when it works for you! Click here for all the info: https://ehfitness.blogspot.com/2024/09/new-21-day-wellness-challenge-options.html

09/25/2024

Adding more vegetables into your diet is a great way to boost your nutrient intake and improve your overall health. We all know that, but it's easier said than done, right?!

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

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

Need some quick and easy recipes with lots of veggies? Visit my blog at https://ehfitness.blogspot.com/

07/16/2024

It's here...the perfect simple summer salad (and dressing!) for those hot hot hot summer days. Click the link for the recipe and enjoy!

https://ehfitness.blogspot.com/2024/07/favorite-summer-salad.html

05/12/2024

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