NEW CLASS SCHEDULE!!!

Next week is our LAST week of classes in this 6-week block.  Below is the link to the schedule as it stands (for 1 more week)




EM CLASS SCHEDULE Oct. 22-Dec. 9th  

Now's your chance to "speak now or forever hold your peace."  I'm planning on keeping the schedule the same for our next 6 -week block unless I hear differently form you!   Is there a different class you'd like offered?  Different times? etc.  

I WANT TO HEAR FROM YOU!

- Keep your eyes peeled for the NEW December workout calendar coming out on Saturday Dec. 1st!   Just follow it, and get fit!  

- Sign up for the newsletter (if you haven't already) by entering your email address into the window on the top left of my website.  

And now for some MOTIVATION!!!

"It's not about HAVING TIME,

it's about MAKING TIME"

"Don't give up what you want MOST for what you want NOW!"

EAT HEALTHY!
EXERCISE!
DO IT!

If you are short on time- NO EXCUSES, CUT OUT SOMETHING TODAY THAT IS PRODUCING NO RESULTS IN YOUR LIFE- GIVE YOURSELF 20 MINS & DO YOURSELF A FAVOR!

Muffintopless ABS Challenge!

1. CLICK

2. DRAG TO YOUR DESK TOP

3. PRINT

&

4. WORK OUT!!!!

How to eat during the day

In order to keep your body burning CRAZY CALORIES ALL DAY LONG!  You've got to eat little mini meals approximately every 2 hours.  Here's some of my favorites, and check out the pic above to see what I've been doing to make my meals easier to just grab and go!!! I highly recommend it!  REMEMBER, HAVE THAT HEALTHY FOOD READY AT ALL TIMES!!!!!

Some of my favorite easy meals to take anywhere are

1. 1 cup strawberries and 1/2 cup fat free cottage cheese

2. An apple dipped in PB2 (Or some type of nut butter

3. 3 turkey pickle wraps (wrap a pickle with a little yellow mustard in a slice of deli turkey

3. 2 hard boiled eggs and a sliced pear

4. cucumbers dipped in 1/4 cup fat free sour cream with a TBS of dry ranch mix mixed in.  Find a packet that's calorie free.  And a hand full of unsalted, raw almonds

4. 2 Peanut butter Truffles (CLICK THE WORD FOR THE RECIPE) and 1/2 a banana

5. 2 Banana Cookies (CLICK THE WORD FOR THE RECIPE)  with 2 slices ROAST CHICKEN lunch meat

6. 1 Berry Banana muffin (CLICK THE WORD FOR THE RECIPE) with 2 slices  Oven-Dried beef jerky (CLICK THE WORD FOR THE RECIPE)

7. 1 slice laughing cow light creamy swiss cheese and 1 Al Fresco sweet apple chicken sausage (pictured below)

-Happy eating!

-e

GET FIT BEFORE CHRISTMAS 4 WEEK CHALLENGE!

Santa's getting fit for Christmas,

Join him in this 4 week challenge

DROP 10 LB'S OR MORE BEFORE DEC 25TH!!!!!

STARTS DEC. 1ST SO EMAIL ME ASAP IF YOU'RE INTERESTED!!!

Come Christmas day, when sugar cookies are calling your name you will be able to enjoy them guilt free because you have been working really hard over that last 4 weeks.

Santa's having trouble with the chimneys.

They're not so easy squeezy these days.

To spread his Christmas joy, he's chosen to employ

Some changes to his lifestyle right away.

He's up to thirty minutes on the treadmill.

He put those Christmas cookies away.

He's gonna get in shape no matter what it takes.

The Christmas Eve tradition is at stake!

Santa's getting fit for Christmas.

He's feeling better every day.

More Pilates. Ho ho ho!

Christmas calories. No no no!

Santa's getting fit for Christmas.

He's taking out the reindeer for the daily walk,

To optimize his heart's aerobic rate.

He's made a list of nice and naughty calories,

And checks them twice before he fills his plate.

He's making major changes to the menu.

'Cause candy canes add to many pounds.

He's really keeping tabs. And working on those abs.

He'll be in shape before he comes to town.

Santa's getting fit for Christmas.

He's feeling better every day.

More Pilates. Ho ho ho!

Christmas calories. No no no!

Santa's getting fit for Christmas.

Santa's getting fit for Christmas!

What’s Included in Your "GET FIT BEFORE CHRISTMAS" Program?

- 4 week eating guide- Slim Down Diet adjusted and emailed to you every week to keep your body burning FAT!

- 4 Week Fitness Plan - Fitness Training plan emailed to you and adjusted every week to keep your body guessing!

- 7 DAY Christmas party/ EVENT SLIM DOWN PLAN - Feel tight and toned for your next event!

- The Daily Dose of Motivation - everything from recipes to motivation to hot new workouts!

- Unlimited email access to me! YESSS!!!

- You're get fit before Christmas program is done entirely online, so you can live anywhere and still get great results! 

The cost is $40 per week for 4 weeks $160 total!

STARTS DEC. 1ST!!!!!

GIVE YOURSELF A GREAT GIFT FOR CHRISTMAS!!!!!

email me asap, I'm only accepting 6 people into this Christmas program!

erin.andon@gmail.com

MY HUMPS! KILLER BUTT WORKOUT!

CLICK

DRAG TO YOUR DESKTOP

PRINT

WORKOUT

(you can do this workout without dumbbells if you don't own any, but take the number of lunges you do up to 15)

Burn the Bird! Post-thanksgiving calorie burning zumba event!!!!

Burn The Bird

Post-Thanksgiving Calorie Burning hour-and-a-half Zumba event

Monday Nov. 26th

5:30pm-7pm!

Thanksgiving is a tradition that started when the U.S. was in its infancy. It should be celebrated without guilt. Eat, drink, and be merry (a little). Then burn it all up the next Monday.

Come to the 

em Health & Fitness Post-Thanksgiving Day calorie scorching Burn the Bird Zumba Event.

****   If you bring someone new to this event YOU GET $5 OFF THE PRICE OF YOUR NEXT 6 WEEK SESSION!!!!!!*****

ANNOUNCEMENT:

THERE WILL BE NO FITNESS CLASSES STARTING THE EVENING OF Wed. Nov. 21st through Friday Nov. 23rd because of the thanksgiving holiday.

EXCLUSIVE LADIES NIGHT OUT FOOD & FITNESS SERIES!

**** WE'VE GOT TO CANCEL OUR 1ST "WORKOUT SERIES" & RESCHEDULE FOR JAN. 5th.  Everything stays the same, just moves to Jan. 5th.  If you signed up already, you get a 10% Discount on the event come the 5th!  SEE YA THERE!


EM HEALTH & FITNESS

&

HEATHER RUGH CONSULTING

are excited to announce the beginning of the 

Work-out series!!!!

To register for the series, or if you have any questions; feel free to email me @

erin.andon@gmail.com

Or 

Heather Rugh @

heatherrughconsulting@gmail.com

We have limited space, so email ASAP

To check out more of Heather's UPCOMING projects click below!

HRC

No More Bingo Wings upper body workout!

If you haven't downloaded your

"NO EXCUSES IN NOVEMBER" Workout Calendar.  You can find it by clicking here

NO EXCUSES IN NOVEMBER CALENDAR

For the workout below:

 

click

drag to your desktop

print

workout!!!!!

Manly Man Meat-za Pizza!

YOUR MAN WILL LOVE THIS PIZZA

, Just don't tell him it's good for him! :)

Crust:

1 package of lean raw ground turkey

1 clove of garlic, smashed and chopped

1 tsp dried oregano

1 tsp dried basil

Preheat oven to 375 degrees F. Mix together the crust ingredients in a bowl. Press (fairly thinly) onto a cookie sheet sprayed with cooking spray, don’t worry if it doesn’t reach the edges, just thin out the meat. Bake for 15 minutes. Remove from oven and pour off the water that has gathered

Toppings:

This is what I used, but feel free to sub in any ingredients

1 cup sliced mushroom

1 cup onion, thinly sliced

1/2 cup sliced zucchini

2 Tbsp goat cheese

spinach

1/2 cup jarred pasta sauce or tomato sauce

*** Other good topping options

1/2 cup chopped red bell pepper

1 can of artichoke hearts, drained & roughly chopped

1/3 cup pineapple tidbits or crushed canned pineapple, drained well

2 Tbsp reduced fat grated Parmesan cheese

Fat free feta cheese

sliced tomato's

Basel

Directions:

While the turkey base is in the oven, saute the onion, mushroom, and zucchini in a medium sized pan sprayed with cooking spray. If it gets too dry, add some water (tbsp at a time). I added 1 Tbsp balsamic vinegar for the taste, but this is optional.

Now, add the sauce and toppings. Spread sauce on turkey “crust” and, add your veggies and cheese.

Return the meat-za to the oven and bake for another 10 minutes.

Let cool and cut into 6 slices

Enjoy!

Nutrition 

(per 1 large slice)  This may vary a little depending on your toppings

 Calories: 154 Fat: 3.8g Carbs: 13.7g Fibre: 4.1g Sugars: 3.6g Protein: 17g 

NO MORE FOOD BABY! Extreme abs printable workout!

CLICK ON THE WORKOUT

DRAG IT TO YOUR DESKTOP

 AND PRINT!

HHSG DAY 16 & 17! CUTE WORKOUT CLOTHES = More weight loss!

Really, they do!!!!

HHSG Day 16 & 17 

Put on something nice and TAKE THE FREAKING STAIRS for crying out loud!

... OR park at the far end of the parking lot and walk farther.
Ride your bike to work (It's fine if you look a mess when you get there! You'll be a healthy mess!)
Play with your kids on the park instead of sitting and watching
run laps around the soccer field while your child is at practice
Do walking lunges whenever you go into another room
Sign up for a fitness class
invite friends to join you in a running group
Do sit-ups, push-ups, or run on your treadmill in front of the tv

Something that really helps me is to wear my workout clothes and shoes all day.  There are RIDICULOUSLY CUTE fitness clothes on the market today, some even cute enough to wear to work!  so, no excuses! Be ready at any time to MOVE!

This adorable blue work out outfit plus gym bag is all from Old Navy! Find these unique blue striped pants for $39.94, blue sports bar for $14.00, matching rackerback go dry blue tank for $19.94, and duffel bag for $22.94. This outfit is extremely flattering on all shapes and is comfortable!!

This  sassy and fun work out outfit is from Target. Find this pink champion tank with built in bra for $26.99, black premium sports bra for $22.99, C9 by Champion reversible premium pants for $39.99, and this sassy zebra tote for $16.99.

I have these pants!!! LOVE THEM! This yellow workout outfit from Forever 21 will definitely wake you up! Find these yellow overlap capris for $17.80, tank for $12.80, yellow nylon Boston bag for $24.80, and matching yellow socks for $4.50.

I also own these orange band pants!  They SUCK YOUR TUMMY IN!  Find this fun orange, multi-colored outfit at Old Navy. Black hat for $9.94, Control max capris for $29.94, multi-colored compression top for $26.94, and black sports bra for $14.50.

What I'm trying to get at is, we spend so much time sitting, AND WE LOOK FOR EVERY EXCUSE TO DO SO!  Why not look for ways to move?!?! Even if you don't feel like you have the energy, start moving! In no time, you will have that energy and you'll WANT TO MOVE!!!


Now, back to the stairs


Dr. Oz says this: “if there are less than three flights of stairs to get to your destination, take them. Walking a flight of stairs is one of the best exercises you can do. It builds muscle mass, since you’re fighting gravity, and it burns calories.”

It sounds petty/stupid, but it’s lazy using the elevator/escalator. Using the stairs improves circulation + reduces fat + helps you live longer.

Every little bit helps, This week: I joined in on my sons Tennis lesson. (the coach was very sweet and let me practice with the 9-year-olds) THEY KICKED MY BUTT!!!!

I stopped in the middle of work and ran up and down my stairs 4 times... and then I did it again! :)

And this weekend, I signed up for a 5k with my son!

Make health and fitness a lifestyle. not something you just suffer through for a few weeks then go back to old habits. LETS ALL GET MOVING!!!!!!




Workouts this week

Day 16:

Crazy ab workout in the A.M.

Lifted lower body and did some intense cardio intervals in the P.M.

Day 17: (Halloween!!!!!)

Upper body in the A.M.

Ran from house to house trick-or-treating! No, seriously! WE RAN from house to house! :)




***** I've lost 2 LB's since I started the challenge!!!!! FEELING STRONGER! With WAY more energy!!!!

Natural Hot Lemon Diuretic

I've got a really fun charity event I'm headed to this weekend, which happens to be in my home town. Needless to say, I'm going to be seeing tons of people I know and love, and I few I haven't seen in a long time! Every time I have an event, trip, or just day, that I want to look extra lean, I LOVE this natural lemon Diuretic!

Now, this is going to be TMI, (to much information) I know, but I tend to retain water and get really bloated in the tummy area easily! This natural remedy fixes my problem! It makes me pee like a race horse, or (to get all technical on ya)  elevates the rate of urination by forcing the kidneys to produce more urine [This flushes all of the impurities out of the system fast]


The drink is simple: organic lemons & boiling water. Sometimes I add a splash or 2 of organic, unsweetened cranberry juice to really get things going! (let me be very specific on the cranberry juice, not just "sugar free" but unsweetened.  You'll have to get it in the health food section of your local grocery store, not just the juice isle)

I prefer natural diuretics to store-bought ones. They’re easier on the body, and in my opinion more effective. Many store bought diuretics contain too many chemicals. 

Drink this about two hours before the big event and you're belly will be flat and free of bloat!!!! (maybe even the night before to feel extra slim)

Hot Lemon Diuretic 

* Makes two cups of hot tea.

2 organic lemons

Hot water

*** I added a pinch of stevia for sweetness.



Put water in to teapot. (I didn't have one so I used a pan) Boil water, squeeze 2 lemons in to teapot. After you’ve squeezed all juice in, throw all four pieces into to teapot. Lower temperature on the stove. Let this sit for about 2 minutes. Pour in to teacup. Drink up!

Note: Only use this when you need it, not an every day drink.