Early Morning Fall Circuit!!!

 

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My fall circuit starts SOON!  I am taking sign-ups for both my Thursday 6am and 7:05am classes.  Let me know if you would like a spot!!!

Here is the schedule: (6am or 7:05am – 2 circuits)
Sept 4th
Sept 11th
Sept 18th
Sept 25th
Oct 2nd
Oct 9th
Oct 16th

7 weeks
Cost $157.50 (Kennedy member)  $192.50 (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.  Let’s reach your fitness goals this Fall season!!!!
Circuit2 Circuit1 Circuit3

Amy Approved = Creating Harmony Through Fitness & Whole Foods

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805-234-2780

 

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Motivational Monday!!

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CIRCUIT TIME!
Warm-up 10 min
Pelvic Bridge Marches x 20

Set your timer for 1 min intervals & 20 sec recovery
Jump Rope – high knees x 10 & normal x 20
DB Seated Oblique twists (like we did in last weeks circuit)
Mtn Climbers x 20 / Jump Tuck x 1
Plié Jumps (jump feet together then touch hands to ground)
Forearms Forearms Hands Hands
DB Bicep Curls in Plié Squat

Repeat 3 times
Down Dog = DONE!!!

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Banana Blueberry Bread – YUM!

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This is AMAZING!!!! A great snack, breakfast or dessert. To make it a bit sweeter you can add dairy free chocolate chips and/or honey. This bread is Charly approved as well!!!!

Prep time: 10 min
Cook time: 40-45 min
Serves: 8

Ingredients:
4 ripe bananas
4 eggs
1/2 cup almond butter
1/2 cup coconut flour
4 tablespoons coconut oil, melted
1 tablespoon cinnamon
1 tsp baking soda (I skipped this)
1 tsp baking powder (I skipped this)
1 tsp vanilla
pinch of sea salt
zest of 1 orange
Juice of 1 orange
1/2 cup blueberries

Instructions:
1. Preheat oven to 350
2. Combine your bananas, eggs, nut butter, melted coconut oil in mixer & mix well
3. Once all blended add coconut flour, cinnamon, baking soda, baking powder, vanilla & sea salt & mix well
4. Add in blueberries & zest of orange & squeeze juice right into bowl – mix well
5. Grease a 9×5 glass pan, pour in batter & bake for 40-45 min or until the middle is done. Check with toothpick throughout
ENJOY!

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Zucchini Noodle Salad

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I am obsessed with my zucchini spiralizer!! Who needs wheat pasta noodles??!! These zucchini noodles are WAY better & of course better for you. I use green & yellow zucchini & also spiralize carrots. I bought mine here on Amazon.

I make this salad often but you can also make noodles and put your veggie filled meat sauce over them as you would spaghetti. Today for lunch I spiralizer 1 green zucchini onto my plate & simply topped it with coconut aminos. It was delicious paired with my smoked chicken & avocado.

Zucchini Salad
1 green zucchini
1 yellow zucchini
2 carrots
3-4 cloves garlic
Cilantro (I didn’t have any for the above salad)
Sunflower seeds (optional)
Coconut aminos
Lemon
Salt/pepper

Spiralize the zucchini’s & carrots. Chop garlic & cilantro & throw on. Dash on a few sunflower seeds then mix together the aminos & lemon. Top with salt / pepper & toss.

Enjoy!!!

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Circuit – Getting You Ready for Your Sport!!!

Circuit is what I use to keep me fit for my mtn races, road races, adventure races, mtn hikes & overall fitness for life.  It improves your muscle endurance, strength, balance, agility & MORE which will in turn get you ready for YOUR sport!!!!

I raced in my home town of Seward Alaska’s Mt Marathon race on the 4th of July.  It is a VERY intense 3.5 mile race up AND down a very steep mountain.  Having a baby 9 months ago I wasn’t sure how I would finish but thanks to circuit training, road running & intervals on the shell ridge I did pretty darn good!!!  Here is a picture right after I crossed the finish line.  (proud moment to have missy in my arms!)
2014 1053At the start2014 1051My Dad finishing the last 1000 meters & my mom high fiving him (yes it runs in the family!)2014 1061My mom, Charly & I with the mtn in the background (YES up & down that sucker!)2014 1059

Charly and I had such an amazing 2 weeks in Alaska.  We are blessed!!!

Now here is a circuit to get YOU ready for YOUR sport!!!!

Warm-up 10 (jog, elip, row, bike etc)
Superman’s x 15 (2 sets)
DOWNDOG

Jump Rope x 100
Push-up x 1 w/ Jump Tuck x 1  (burpee w/ jump tuck) x 12
Bicycles x 75
Jump Lunges w/ Oblique Twist x 20 (twist into front leg)
Tricep Push-up x 5 / Mtn Climber x 10 (repeat 3 times)

Repeat this 3 times with a 1 minute rest between sets

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Sizzlin’ Summer Circuit – Next Round!!!

 

The next round of my summer circuit is HERE!  The Thursday 6am & 7:05am classes will be held at Kennedy Club Fitness in Arroyo Grande, CA.  Cost is $135 for members and $165 for non-members.  Here is the schedule:

July 17th
July 24th
July 31st
Aug 7th – NO CIRCUIT
Aug 14th
Aug 21st
Aug 28th

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.

I have openings in both of my classes!!!
amy@ShapeItUp.com
805-234-2780

Amy Approved = Creating Harmony Through Fitness & Whole Foods

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Homemade Baby Food for Charly!

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Making food with my little helper!!!20140604-141652-51412159.jpg
I was super mom for a very brief moment…. :)   Ok I am sooooo not super mom but I did make 2 big batches of pureed food for my monster!  She is eating 3-4 packets a day so making my own saves us money and of course is best for Charly.  I buy the organic store packets and use only when necessary.

1st Concoction: (Charly’s breakfast)
Apple, pear, nectarine, prunes, sweet potato, avocado, green beans, peas, broccoli & unrefined sea salt

2nd Concoction:
Salmon (smoked from Sunday’s leftovers), avocado, sweet potato, green beans, broccoli, peas & unrefined sea salt

Charly LOVES her homemade food!  It does take awhile & makes a few dishes but it’s soooo worth it!  In an hour and a half I made about 30 packets & froze them.

Any questions let me know!

Amy Approved = Creating Harmony Through Fitness & Whole Foods

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Sunday Prep Day!

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Use Sundays to prep your food for your week to assure you eat clean!!! We smoked a whole chicken, salmon, chicken breasts, sweet potato wedges, broccoli, cauliflower & mushrooms. I also made a huge green salad, roasted an acorn squash & bought a bunch of avocados. This is also for our Sunday dinner but will make for amazing leftovers!

I bought Ben this smoker for his birthday / Father’s Day. We have found a new way to eat clean & we love the smoky flavor of everything!!!

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Metabolism Boosting Circuit!

Warm-up 10 min
Down-dog

Jump Rope x 100
Wide Push-ups x 5
Pike push-ups x 5
Tricep Push-ups x 5
Mtn Climbers x 20
Burpee’s w/ Tuck Jump x 5
Scissor Kicks / Abs x 30

Repeat 2-3 times (rest 1 min btwn sets)

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Recovery Drink

Gatorade is filled with sugar, chemicals & food dyes… Yikes! Try this recipe for a post workout recovery drink.

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Amy Approved = Creating Harmony Through Fitness & Whole Foods

Check out my online fitness superstore ShapeItUp.com!!!

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