Amy Approved = Creating Harmony Through Fitness & Whole Foods...

Cucumber Salad = a perfect side dish

Posted on May 18, 2017 by ShapeItUp

This cucumber salad was SO refreshing and made for awesome lunch leftovers. Sometimes I feel burnt out of the same salad so this one mixed things up!!!

Ingredients:
5-6 small organic cucumbers (if you use large 2 is enough)
10-12 organic cherry tomatoes
1/4 onion
1/2 cup ish English peas (trader joe’s in the veggie section)
Balsamic vinegar
Juice of 1 lemon
Salt

Chop everything into bowl, pour a bit of balsamic vinegar in, juice of 1 lemon & salt. Stir and let everything merry for at least a good hour in the fridge before serving. Store in a glass container for lunch leftovers!!!

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HIIT Circuit

Posted on May 15, 2017 by ShapeItUp

944790_502786089796409_1314381127_n Warm-up 5 min (jog, power walk, elliptical, bike)
Pelvic Bridge Marches x 20 (2 sets w/ knee’s to chest in between sets)
DOWN DOG

Push-up / Reach / Reach x 15 (reach leg through towards opposite armpit & drop into your hip / oblique)
Sissy Squat Jumps x 20 (feet together, drop butt to heels, stay on heels)
(repeat 3 times)

Jump Rope x 200

Jump Pull-ups x 10 (jump to a pull-up bar & get chin above bar)
DB Squat / Shoulder Press x 15 (feet shoulder width apart, sit back on heels & squat until your elbows hit your knee’s, DB shoulder press at the top, palms facing each other)
(repeat 3 times)

Jump Rope x 200

Pike Push-up / Jump Tuck x 10
DB Single Stiff Legged Dead Lift x 15 each leg (do not touch ground w/ opposite foot, chin high, use a fingertip on a wall if needed)
(repeat 3 times)

Jump Rope x 200

DB Bicep Curl / Walking Lunges x 20
Tricep Push-up / Jump Feet In & Out x 15 (pelvic tilt, ab squeeze)
(repeat 3 times)

Jump Rope x 200

Plank Hip Drops x 20
Plank Side Taps x 20
Plank “V” Ups x 20
(repeat 2-3 times)

STRETCH / Dog Dog = DONE!!!

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Are you struggling with seasonal allergies?? Try this!!!

Posted on May 11, 2017 by ShapeItUp

Local bee pollen will help ease your pain within 1-2 days. I found this gem for $35 at Rutiz Farm on Pike St in Arroyo Grande. They are open Tuesdays, Fridays (12-6) & Saturdays (10-4). Use the instructions above and remember that more is not better. It will help with allergies in the 5 cities area but not too far outside.

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High Protein Banana Muffins!!

Posted on May 1, 2017 by ShapeItUp

I have snack duty tomorrow at Charly’s preschool so I whipped these up. They taste so amazing, have no added sweeteners and the 8 eggs make them very high protein!!! We sprinkled them with sprouted salted sunflower seeds and DF chocolate chips but you can skip the chocolate if you don’t want any added sugar.

Ingredients:
8 ripe bananas
1 cup coconut oil (honestly I forgot this and they are still very moist!)
8 organic eggs
2 tsp vanilla
3 tsp cinnamon
1 cup coconut flour
2 tsp baking soda
1/2 tsp sea salt
Pinch of sprouted sunflower seeds for each muffin
Pinch of DF chocolate chips for each muffin (if desired)

Preheat your oven to 350F. Add your ingredients (minus the nuts & chocolate) into your Kitchen Aid or mixing bowl and mix until well combined. Line your muffin tins, fill them with dough, add a pinch of nuts & chocolate & bake for 30 minutes or until golden brown. Check at 25 min with a toothpick to assure the middle is done.

Thank you Healthy Holistic Living for this recipe!

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Amy Approved No-Bake Easter Cookies!!!

Posted on April 9, 2017 by ShapeItUp

Someone is SOOOO excited for the Easter bunny to come!!! Eggs are painted and she is READY!! Today we decided to whip up some Easter treats that won’t put you or your family into sugar overload. WARNING – they taste like the Girl Scout samoa cookies – YUMMMMMMY!!!!!!!

Ingredients:

1/3 cup honey
1 1/2 tbsp organic raw cocoa powder
1/3 cup organic unrefined coconut oil
1/3 cup almond butter (I used crunchy and it’s AMAZING)
1 tsp organic vanilla
2 cups dried, unsweetened coconut

1. Put honey, cocoa and coconut oil into a medium saucepan over med-high heat.
2. Bring mixture to a boil. Boil for 1 minute then remove immediately from the heat.
3. Stir in the almond butter and vanilla.
4. Stir in coconut
5. Scoop by spoonful’s onto parchment paper or bunny molds 🙂 Put into the fridge until they harden.

*Store in fridge (I prefer fridge) or at room temp

Enjoy the Easter holiday with your families!!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Sizzlin’ Summer Circuit!!!

Posted on April 6, 2017 by ShapeItUp

Are you ready to build some muscle, lean down & drop your body fat??!! Join my sizzlin’ summer circuit!!!!

My group circuit class is a once a week guaranteed workout that will rev your metabolism, create muscle confusion (which helps achieve results), challenge your body and mind, increase your muscle endurance and strength. I also offer nutritional counseling via email & text when you are enrolled in my class. Here are the details:

I am running both circuits at Kennedy Club Fitness in AG on Thursday mornings at 6am or 7:05am. Let me know if you would like a spot!

Here is the schedule: (6am or 7:05am – 2 circuits)

May 4th
May 11th
May 18th
May 23rd** (this class is being held on a Tuesday)
June 1st
June 8th
June 15th

7 weeks for only $157.50 (Kennedy member) or $192.50 (non-member) There will be a free Saturday make-up circuit during this round. Date TBA! If you can’t make every workout you can buy a 5 or 10 session punch card (punch cards do NOT expire).

Punch card prices:
5 classes: $112.50 (member) 5 classes: $137.50(non-member)
10 classes: $225.00 (member) 10 classes: $275.00 (non-member)

The circuit begins with a dynamic warm-up followed by 1 minute heart pumping circuit intervals and rounded out with a few minutes of yoga. It is designed to lean you down, increase your strength, make you a better athlete & shock your body each and every week. All fitness levels are welcome!!

Confirm your spot:
Kennedy front desk 805-481-2888 Amy Harper – 805-234-2780 OR amy@amyapproved.com

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Bison over Zucchini Noodles!!

Posted on April 4, 2017 by ShapeItUp

This pasta sauce over zucchini noodles is the perfect LOW CARB comfort food!!! My husband LOVES it and it makes for great leftovers.

Ingredients:
1 lb bison (Costco)
1 onion
Garlic (as much as you want)
5 ish small zucchini’s
2-3 large mushrooms
10 ish black organic olives
1-2 tsp basil (fresh or organic dried)
1 can organic tomato paste (Costco has one that has ZERO preservatives)
1 zucchini spiralizer (you can buy a simple hand held one at any kitchen store or on amazon)
Salt / pepper

Spiralize the zucchini’s into a colander, sprinkle with salt and let them sit for about 20 minutes. Use the ends of the zucchini in your sauce. Brown the chopped onion, garlic and then add the bison and cook until browned. Add the chopped mushrooms, olives, zucchini pieces, basil, salt & pepper (spices as you desire). Add in the tomato paste and enough water to make it “saucy”. Put a lid on and simmer for about 10 min. If you want your zucchini noodles warm just toss them into a sauce pan with about 1 tsp avocado oil. Toss them for a few minutes until they are at a desired temperature.

ENJOY!!!
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Your Perfect Day – A Challenge!!

Posted on March 20, 2017 by ShapeItUp

salmon

Who has ever had a weekend or a few days in a row where they over indulged, drank an extra glass of wine, ate more sugar than normal and woke feeling that food hangover??!! The solution to a LIFESTYLE of maintaining a healthy weight is CONSISTANCY. One tool I often use is I have a “perfect” nutrition day that is a staple in my life. It’s not something I use everyday but it’s a platform to get me back on track.

Today’s challenge is to email (amy@amyapproved.com) or text me your “perfect nutrition day”. I am not writing mine out because I want it to be “yours”. A day that is realistic in your world and foods that you enjoy. I challenge you to use all whole foods and keep it gluten, dairy & soy free. So by the end of the day I expect a lot of texts & emails!

Ready, Set, GO!!!

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Amy Approved Breakfast Burrito 🎉👍🏼🎉

Posted on March 14, 2017 by ShapeItUp

My favorite Paleon wraps have been revamped and I am loving these new ones!!! I do not love eggs for breakfast but lately my body is needing something different so I came up with an egg veggie burrito that I really like.

Ingredients:

2 organic eggs

2 mushrooms

1/4 cup ish frozen spinach (fresh is great too)

1 mini organic bell pepper

5-6 organic mini tomatoes (not pictured because I forgot them)

Salt / pepper

Red pepper flakes

Sauté the chopped bell pepper, mushrooms & spinach. No oil necessary!!! Whisk your eggs in a bowl & pour them over the sautéed veggies. Let them cook a minute or so before you scramble them in and then toss in your halved tomatoes. Season generously and cook until eggs are to your liking. Pour the contents into your wrap & put the rest into a bowl. You can top with an organic whole food salsa if you desire.

Let me know what you think!!! I found the paleo wraps on amazon in a 2 pack. Sometimes they are available at California Fresh & JJ’s market.

Amy Approved = Creating Harmony Through Fitness & Whole Foods ☘️

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Positive Affirmations!!!

Posted on March 13, 2017 by ShapeItUp

Think & say only positive things about your body, weight, fitness & health. Tell the universe what you WANT and work hard towards achieving it. When you are constantly nagging yourself for a few extra pounds, big legs and/or a cheat meal you will never reach your goals. Positive affirmations practiced daily will lead you to success. What positive things are about yourself are you telling the universe today??!!