Erika Cohen Fitness

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Erika Cohen Fitness

Welcome! I am a NASM certified personal trainer who LOVES helping women of all ages reach their fitness goals! I would LOVE to help you. Reach out!
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I also specialize in Pre/Postnatal Performance training.

18/06/2020

Yay! I am officially a Pre/Postnatal Performance Training Specialist!

03/04/2020

Feel like tacos but don't have any ground meat, fish or tofu? Use eggs! They are a great source of protein that will help keep you full for hours. You can even do half eggs/half egg whites to reduce the fat in the meal. Just add taco seasoning, salsa, hot sauce, cilantro and cabbage and you have a flavorful and healthy lunch. 🌮🌮

26/03/2020

My husband Aaron was trying to figure out what to do for exercise today and then he saw our 6 year old daughter Mimi. 😂 Chest presses have never been more fun! There are so many creative ways to workout at home. For example, you can wear your backpack full of canned food and do squats or use water jugs as dumbbells and do presses. How you are finding creative ways to exercise during this crazy time???

25/02/2020

I've been going on a lot of outdoor adventures like hiking and snowshoeing in addition to my weightlifting and other cardiovascular training.

I've been thinking a lot lately about food and how it FUELS it all. How EXTRA calories give me so much EXTRA energy. They are additional fuel that enables me to hike longer, run around more with my kids, lift heavier weights and gain more muscle mass.

Don't punish yourself with unreasonable food restrictions. Instead put those calories to use doing the things you love. 🍓🍔🥗🥩🍪🥦🍌

16/02/2020

I got inspired tonight to make a "healthier" version of chocolate cake and ice cream. Have any of you tried Enlightened brand ice cream? 😳 It is so good! 🎂🍦

07/02/2020

Meet two of my best friends at the gym Loopy and Hippy, 🤣 jk....

Seriously if you are looking for a high quality (no slip band) for strengthing and growing your bo**ie I highly recommend the Glute Loop . I also recommend the Gladiator Strength hip thrust/weighted glute bridge hip protector (Amazon). I take them both with me everytime I go to the gym.

Most people don't realize how important it is for them to strenghten their glutes. It helps protect the body from injury and makes day-to-day tasks easier to perform.

Now get to the gym and grow those muscles!
🤜👏💪🍑

**ie

29/01/2020

I wana give a shout out to Norrene! She has gone from Leg Pressing 30lbs to OVER 200LBS!!! She inspires me everytime I see her. She is such a hard worker and so dedicated to her own personal growth! Keep it up girl! 👏💪👊 ---

17/01/2020

Here are 2 great glute activation exercises you should try! They can be done as warm-ups or as their own workouts.

The 1st one is a Glute Bridge variation called a Frog Pump. For optimal glute activation do the following:

1. Flex your neck or use a Bosu ball under your neck for support
2. Flatten your lumbar spine onto floor
3. Place elbows onto the ground and make fists
4. Feet together and close to your bottom
5. Pump
(Try 2 sets of 30)

----

The 2nd exercise is a Monster Walk

1. Place a band above or below the knees
2. Walk in one direction, turn and walk back
3. Keep tension on the band (legs wide entire time)
(Try to do it for 3 minutes)

08/01/2020

Today I trained my client Ro. She puts everything she has into her training and I just LOVE it! Her work ethic in the gym and her physical strength are so inspiring to me!!! We feed of eachothers energy in such an awesome way. I am so grateful to be her trainer. Keep it up Ro!!! You are a rockstar!🤘👊💪👏

08/01/2020

Hey there! I hope that 2020 is treating you well! I have to say mine is off to a great start. So...I am gunna take a wild guess and say that many of you made heath/wellness New Year's resolutions this year. Eat healthier, exercise more regularly, get more sleep, drink more water, spend more time outdoors, etc.

Well, I wanted to share with you my favorite way to increase my vegetable intake on a weekly basis and maybe it will be helpful to you too.

So on Sunday night I roast a bunch of vegetables. I eat them with my dinner and then use the rest of them throughout the week in my lunchtime salads or reheat them as side dishes with other dinners.

I think more people would eat a wide variety of veggies if they new how easy and tasty they could be! I am all about simple recipes! If you know me, you know I LOVE to eat but am not the most enthusiastic cook in the world.

All I do is preheat the oven to 400 degrees.
Then, I slice up veggies. Veggies such as potatoes and brussel sprouts I cut in half.
I get out a large bowl and put them inside and add a dash of avocado oil or olive oil, small pinch of salt and my favorite dried herb mix. (Garlic cloves and rosemary stems are also great additions.) I cook for about 20 mins, gently stir and then cook about 15 minutes more. (Just depending on your oven and consistency preference.)

Then you are ready to enjoy! I hope this basic yet tasty and nutritious side makes it's way onto your dinner table.

What are some of your healthy go to sides or meals?

01/01/2020

Happy New Year All!!!... So I have been thinking about what my New Years resolutions are for the past week and I realized that they were about perspective. To look at life with more optimism. To try new ways of being when my way isn't working. To be more open-minded and brave. To go into situations with 100 percent positive vibes and just see what happens. To put myself out there more into the world and into relationships. To be stronger and more adventurous...

What are your New Years resolutions? What do you hope to achieve for yourself in 2020?

(photo from shoot I was in with photographer .imagery)

24/12/2019

Invest in yourself this year! Come visit me at the YMCA in Sherwood and let me be your personal trainer. With my guidance and support we can get your health on track for 2020 and beyond!

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Sherwood, OR
97140

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