A friend of mine introduced me to this fabulous almond milk and it’s a winner in my book!! It contains only two WHOLE FOOD ingredients, 5g of protein and NO fillers!!!! Most nut milks contain fillers we should not be consuming. I found a box of the above almond milk on Amazon. It isn’t cheap but worth the extra money!
Amy Approved = Creating Harmony Through Fitness & Whole Foods…
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Here is another cauliflower rice dish you will love!!! Thanks to my client Rachel for sharing her recipe!!!
Ingredients:
Riced cauliflower – I probably used 1/3 of this bag (bought at Costco in frozen section)
Juice of 3 limes
Cilantro – I used Simple Organic dried cilantro
Salt / pepper – as much as you desire
Pour the riced frozen cauliflower into your sauce pan over medium heat. Sauté for 5-7 minutes or until it’s warmed up. Add salt to help soak the water out of the frozen vegetable. Add in the lime juice, cilantro, salt & pepper. Stir everything together, put a lid on the pan and let it “merry” for a bit. ENJOY!!!
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At night I highly recommend you skip the carbs because it will send your blood sugar into a tailspin and you simply will not burn it off. Keep your meals to a minimal amount of protein (15g max for women and 20g for men), an ample amount of fat and as many green vegetables that you desire. Tonight I whipped up cauliflower (I bought it already riced at Costco in the frozen section) fried “rice” and topped it with fresh garden tomatoes and avocado. It makes great leftovers and was a very satisfying meal!!
Ingredients:
16 oz ish frozen or fresh riced cauliflower
10-12 shrimp (I buy them frozen at Costco, de-stem them and then cook into dish)
Minced garlic
1/2-1 onion
1 zucchini
Organic frozen spinach
1 organic egg
Coconut aminos
Organic garlic salt
Avocado oil
Salt / pepper
**feel free to add any vegetables – these are what I had in my fridge
If shrimp is frozen put them into a bowl of warm water for about 10 minutes then de-stem them. Sauté the garlic, onion & chopped zucchini in avocado oil until soft then add salt & pepper. Toss in the shrimp and put a lid on your wok until the shrimp turns pink. Add the frozen cauliflower, spinach, garlic salt, coconut aminos and salt / pepper. Continue to stir until everything is well mixed. Crack the egg on top and stir in until it is “fried” up. Put a lid on your wok and let everything “steam” on medium heat. Once the liquid is evaporated (some will still be at bottom of pan) taste and add spices as needed. Top with avocado, tomato or whatever you enjoy!!
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Circuit will keep you STRONG, FIT, LEAN & CONFIDENT so you can rock what you love!!
It’s that time again… My Sept through Oct circuit dates are posted below. Let’s rock this round!!!
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 and increase your muscle endurance & strength. I also offer nutritional counseling via email & text when you are enrolled in my class.
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)
Sept 6th
Sept 13th
Sept 20th
Sept 27th
Oct 4th – NO
Oct 11th
Oct 18th
Oct 25th
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)
OR pay in full – 7 weeks for only $157.50 (Kennedy member) or $192.50 (non-member) If you can’t make every workout you can buy a 5 or 10 session punch card (punch cards do NOT expire).
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
Amy Approved = Creating Harmony Through Fitness & Whole Foods…
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I know this recipe isn’t new to a lot of you but it was for me I bought my frozen riced cauliflower in a big bag from Costco so 1 bag made 3 meals!! These babies are even husband approved so I challenge you to try them!!
Ingredients:
1lb riced cauliflower
Garlic
1/2 can organic unsweetened coconut milk (full fat)
Salt / pepper
Sauté the garlic with a bit of salt for 1-2 minutes. Add in the frozen or fresh riced cauliflower, add salt, pepper and brown for 7-10 minutes. Stir in the coconut milk and mix until everything is warmed. Taste to make sure you have enough salt & pepper in your dish. Pour the warm mixture into your vitamix or blender and blend until smooth. Serve warm. It also heats up very well for leftovers!!!
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I am headed to Alaska for a few weeks so I wanted to write a new workout for all of you to do! If you need a modification please let me know!!!
Warm-up 5-10 min easy
Supermans x 15
Down Dog / light stretching
Push-up / Down Dog x 10
Sissy Squat / Lunge / Sissy Squat / Lunge x 10 each leg
Seated Russian Twists w/ weight x 20 (feet up or 1 heel on ground)
(repeat 3 times)
Run, Elip, Bike, Stepmill, Row x 3 min HARD
Butt Blaster Machine x 10 each leg (across from water fountain)
Plie Jump Squats x 20 (touch hands to ground)
Plate Front Raises in a plié x 15
(repeat 3 times)
Run, Elip, Bike, Stepmill, Row x 3 min HARD
Nautilus Rows x 15 (across from water fountain)
Tricep Burpee w/ jump tuck x 10
Plank Hip Drops x 20
(repeat 3 times)
Run, Elip, Bike, Stepmill, Row x 3 min HARD
Tricep Skull Crushers w/ Fixed Barbell (lying on bench) x 12-15
Reverse Crunches on decline bench x 15
Single Lunge Jumps w/ 1 foot on bench x 10 each leg
(repeat 3 times)
Run, Elip, Bike, Stepmill, Row x 3 min HARD
Down Dog / Stretch
DONE!!!
You may start with 2 sets of each round and 2 minutes of cardio but work towards 3 sets and 3 min of hard cardio. Happy circuit!!!
Amy Approved = Creating Harmony Through Fitness & Whole Foods…
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It’s that time again… My July through August circuit dates are posted below. Let’s rock this round!!!
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 and increase your muscle endurance & strength. I also offer nutritional counseling via email & text when you are enrolled in my class.
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)
July 12th
July 19th
July 26th
Aug 2nd
Aug 9th
Aug 16th – NO circuit
Aug 23rd
Aug 30th
7 weeks for only $157.50 (Kennedy member) or $192.50 (non-member) 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
Amy Approved = Creating Harmony Through Fitness & Whole Foods…
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How do you spend the first hour of your day? How you wake up each day and your morning routine (or lack there-of) dramatically effects the level of success in every area of your life. Focused, successful, productive mornings crate focused, successful, productive days – which inevitably creates a successful life. By simply changing how and when you wake up in the morning can transform any area of your life. I always wake before the sun, drink lemon water, 1/2 banana, coffee, lace up my running shoes and hit the pavement. My to-do list is crated, my dreams planned out, my day structured before 6am. How do YOU start your day??!!
In this book Hal also quoted Jim Rohn (an IDOL of mine!!):
“Your level of success, will rarely exceed your level of personal development, because success is something you attract by the person you become”
How does all of this relate to health and fitness??!! In SO many ways. In this book he wasn’t exercising so the day he decided to create his “miracle morning” a key portion of that was exercise. He fit in a run and yoga and all areas of his life began to change. Waking up early is all about self discipline. Some say they need motivation but motivation is going to come and go. When you are not “motivated” your self discipline must step in.
I highly recommend reading this book. It will inspire you to a new level!!!
Amy Approved = Creating Harmony Through Fitness & Whole Foods…
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Spaghetti sauce out of a jar is filled with sugar and most of the time preservatives. I have always made my own and you would never know the difference. The only can I opened was organic tomato paste which I buy in bulk at Costco. This brand contains no citric acid which is hard to find. When you make your own sauce do not be afraid to use multiple spices and find what you like!!!
Ingredients:
1 onion
Garlic
1 lb organic turkey burger
1 small zucchini
Mushrooms
Organic tomato paste
Water
Salt / pepper
Organic dried parsley
Organic dried red pepper flakes
Organic dried chili powder
Organic dried basil
Organic coriander
Saute the chopped onion and garlic for a few minutes. Add in the turkey burger, brown and top with salt & pepper. Add in the tomato paste, water and all spices. Season to your liking. Simmer for at least 30 minutes. Serve warm.
I ate it over a salad for myself and over gf noodles for my family but you can always make spaghetti squash or zucchini noodles to make it more “spaghetti” like.
Enjoy!
Amy Approved = Creating Harmony Through Fitness & Whole Foods…
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It’s that time again… My May through June circuit dates are posted below. Let’s rock this round!!!
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 and increase your muscle endurance & strength. I also offer nutritional counseling via email & text when you are enrolled in my class.
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 3rd
May 10th
May 17th
May 24th
May 31st
June 7th
June 14th
7 weeks for only $157.50 (Kennedy member) or $192.50 (non-member) 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
