Erica Hoese: Fit Mom Army

Can you please introduce yourself?
My name is Erica and I am a mom of 3 and a Fitness and Wellness Coach.
Helping moms and women become strong inside and out through fitness and nutrition.

How did you get started on this fitness path?
Growing up I was around the weight room a lot because my dad was a wrestling coach, but it was not something I used until I was in my 20s. I didn’t take it seriously until after my 3rd son was born that I started taking it seriously and doing it for myself.

How did you turn this into a business?
We are afraid of getting judged when lifting weights and getting looked at my others/men
One on one coaching for women-especially if women have injuries
“She is fierce”-bootcamp combined with one on one training program for up to 10 ladies and I take them through weight lifting.
You are with my for 8 weeks 2 times per week and i keep you accountable, private FB group. Meal plans and nutrition guidance as well. I rent space out of another gym right now.

Are the workouts created for the individual?
Many workouts are circuit training and we are using weights and focus on weight training. Everyone fills out a profile ahead of time and modifications are given, but everyone is doing the same move.
I also give out cardio and ab workouts for outside the gym.
I put everyone on a 30 second timer so you can stay at your own level and push as hard as you want, it doesn’t matter how many reps you get.

Are they in class or at home workouts?
A lot of them are in class workouts, but all the workouts are in the Facebooks group so they can be repeated at home. I also give cardio and ab workouts for at home use.
Stomach areas are the hardest area for women, having babies. Have to work the overall muscle, you can’t spot treat fat. The ab exercise help develop muscles, but the cardio and diet help shave the fat. Muscles are torn down in the gym. 80% is nutrition and 20% fitness.

How do we find time to workout and make it a part of our routine?
Communicate with your partner, They can not read your mind. It can be hard for women to ask for the time that we need. Schedule your workout and get it on the calendar and make it a priority. You can work out in smaller increments of time- anything is better than nothing, 10 minutes, 3 times, is great!

Do most of the workouts use weights or is body weight okay? How do we know the proper form when working out?

My classes use a mix of weights and body weight. When you are starting out, body weight is just fine. Using body weight is nice to change up workouts as well. If you are doing 10 reps of a move, if 10 reps is easy then you can go up in weight, if it is hard then you can go down in weight. I learned from my dad, a trainer, and a certification class.

What are the other obstacles people face when it comes to fitness and nutrition?
The motivation and sticking with it and figuring out why?
I always ask how my clients want to feel, not a number on the scale because that is not going to get you out of bed in the morning.
Also, when weight lifting you can gain weight due to an increase in muscle.

With the new year coming up a lot of people have loose weight and go to the gym as a resolution. How do you stay motivated all year?
Get strong on your why. Make it more of a feeling.
I also teach-write down things that bring you joy and then picking 3 of those things so you are positively aligned. Just do 10 mins and start. Get your foot in the door and you will probably stay longer. Hiring a trainer if you can. Find a group program or an accountability partner.

How do I know what workouts to do for each muscle?
You can look online or Pinterest to find sample workouts. If you are working out at a gym they have trainers on staff

Do you recommend cardio and weights each day?
Workout 3 days per week then do total body workouts with a day of rest in between. If you are working out 5-6 days per week then pick a different muscle to work on each day. You are tearing your muscles down and they need time to recover to build back up.
Lift first and then do cardio. I lift for 45 mins first. I do 3 days of cardio each week, my goal is 5 days per week. I do 20-30 mins of cardio each time I do it.
When you are doing cardio you exhaust your lungs and then you have nothing left to give.
I wouldn’t be able to lift my full amount if I did cardio first. I would need more recovery time

What do you recommend for someone just starting out?

-Commit to how many days you are going to workout and be realistic.  You want to start small and keep promises to yourself then add days.
-Have a plan of when and what time  you will work out and put it in your schedule. Make a plan of what muscles or classes you are going to do each day your workout. You don’t want to wonder around the gym and not have structure to your workouts.

What are some of the most surprising benefits you have noticed since living a healthy lifestyle?
A lot of inner transformation came with the outside transformation. I am usually very shy and working out has allowed me to bring the real me forward. I am speaking up more and putting myself out there. I am open to taking risks now. There were so many internal benefits to making time to workout. The outer changes are just a bonus. I have learned to just stand my ground and take up space.
Working out and focusing on ourselves allows women to set goals and keep promises to themselves.

How do you stay on track with your nutrition?
I do eat about 1800-2000 calories per day. I choose not to prep all of those meals, but I use meal replacement shakes. I recommend getting 100 grams of protein minimum each day for women. If you divide a dinner plate: eat as many veggies, and fruits as you want, 1/4 of that plate should be protein, but also include carbs and a teaspoon of healthy fat. Eat the right amount and the right types of carbs. People don’t see results because they cut all carbs out. Good options are quinoa, brown and white rice, sweet potatoes, white potatoes, whole wheat pasta and bread.

What are your goals for your business in 2020?
I am writing a book, my goal is to have it done by March 2020. I wrote a rough draft in 2015, but in 2019 I secured an editor and decided to go for it. It’s challenging me in new ways. I would also love to do weekend retreats for moms.  I would like to take She is Fierce online and go global.

January 11th Workshop called Building it Better, no cost

What would you tell all women?
Give yourself permission to put yourself first. Make time for yourself and make yourself a priority. Your kids just want a happy mom so make sure you are mindful and pour into yourself!