Circuit = Fit & Strong!!!

555002_10200758688233322_230555633_nWaking up an hour earlier to make sure you get in your workout is NOT easy.  But if we all took the easy road we would be fat, lazy, unsuccessful and unfulfilled.  Those times when you don’t feel like rocking your circuit at least accomplish one round.  Simple disciplines practiced daily will lead you to success.  NEVER GIVE UP!!!

Warm-up 5-10 minutes EASY
DOWN DOG
Internal / External Rotation with a band (rotator cuff warm-up)

2-3 rounds with 1 minute rest after completing each round

Sissy Squat Jumps x 20 (feet together & butt to ankles)
Push-up / Reach / Reach x 15
DB SL Dead Lifts (for your hamstrings) x 15
DB Shoulder Press (palms facing each other) x 15
DB Inner Thigh Plie Jump / Pulses (hold the DB’s straight down) x 20
Plank Hip Drops x 20
DB Reverse Fly’s x 15
Tricep Push-ups x 10

If you want a bit more cardio built in SPRINT a 1/4 mile (or 2 minutes of alternative cardio) in between each round!!!

3-5 minutes of YOGA & DONE!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Cauliflower Fried “Rice” 🎉💚


Ingredients:

1 bag riced cauliflower

1/2 onion

1 carrot

2 sticks celery

A few English peas

2-3 mushrooms

1 organic egg

2 tablespoons coconut aminos

Avocado oil

Salt / pepper

Sauté the chopped veggies for 2-3 minutes then add the cauliflower.  Salt & pepper as needed.  Stir all together then crack an egg on top & stir in.  Add the coconut aminos & let it all simmer together.

This makes for an awesome fall side dish.  I served it with a whole roasted chicken, corn on cob & sourdough bread (for kid & husband).  I found the riced cauliflower at Trader Joes.


Amy Approved = Creating Harmony Through Fitness & Whole Foods 💚

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Fall Circuit Dates Announced!!!

My once a week class will help you become FITTER, LEANER, STRONGER & help you to reach your health and fitness goals!!

AmyApprovedMaking YOU time (even a quick 20 minutes) on a daily basis will help you lead a life full of amazing health and a fitness level you never dreamed of.  Take action TODAY as YOU ARE WORTH IT!!!  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.  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)

Sept 8th
Sept 15th
Sept 22nd
Sept 29th
Oct 6th
Oct 13th
Oct 20th
Oct 27th

8 weeks for only $180.00 (Kennedy member) or $220.00(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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Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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A new version of “Meal in a Pan”


My hubs made up this meal and I added more veggies to make it Amy Approved 😍  Layer organic white rice, organic chicken thighs, veggies on top & bake 💚. It also makes for amazing leftovers 🙏🏼👏🏼

Ingredients 

1-2 cups organic white rice

2 packages organic boneless chicken thighs

1 head broccoli 

1 zucchini

6-8 chopped mushrooms 

1 tomato 

Salt / pepper

Coconut aminos, teriyaki & garlic sauce 


Pour the rice into the bottom of your baking pan.  Lay the unthawed chicken thighs on top & season with salt & pepper.  Layer chopped broccoli, zucchini, mushrooms & tomato.  Season with the 3 above sauces, salt & pepper.  Add about 1 cup of water to pan and cover with tinfoil.  Bake for 45 ish minutes at 400 and then uncover & bake an additional 15 minutes.  It’s done once the chicken is cooked & veggies are soft. 👏🏼

Amy Approved = Creating Harmony Through Fitness and Whole Foods ✅

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Quick Daily Circuits


Here is a quick circuit you can do daily:

Step or Jump Lunges x 20

Push-ups x 10

Plank w/ Side Taps x 20

Mtn Climbers x 20

Plié Jump Squats x 20

Forearms Forearms Hands Hands x 10

Tricep Push-ups x 10

Repeat 2-3 times
Downdog & DONE 💪🏽🎉

A short circuit on a daily basis will rev your metabolism. Quick daily workouts (that bring your muscles to fatigue) DO make an impact! Monday exercise plans?
Amy Approved = Creating Harmony Through Fitness & Whole Foods 💚

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My New Fav Granola Bars 


I have fallen in love with these yummy granola bars as they give me energy, don’t have added sugar, freeze great & last a long time!  I cut them into small chunks, put them in two glass containers.  One for the fridge and one for the freezer.  They are a perfect addition to a meal or a perfect post workout snack.

Recipe

Wet Ingredients:
5-6 medium size bananas

1/4 cup coconut oil

1/4 cup almond butter (any nut butter works)

1 teaspoon vanilla extract

Dry Ingredients:
3 cups old fashion gluten free oats

1 cup pumpkin seeds (I use sprouted)

1 cup chopped up unsulphured dried fruit (apricots, figs, dried cherries)

1/2 cup sliced/slivered almonds

1/2 cup raisins

1/4 cup chia seeds or ground flaxseeds

1 teaspoon cinnamon

dash of sea salt

Note: You can use whatever nuts and seeds you like in the recipe, just be sure to use the same measurements.

Directions:

In a food processor, KitchenAid or blender combine all wet ingredients process until smooth.
In a large mixing bowl combine all dry ingredients and mix.

Add wet mixture into dry mixture and evenly coat everything.

Line a pyrex with parchment paper and spray with non-stick spray.

In your lined pyrex add mixture and spread out till it’s about 1 inch thick. If your pyrex is small you may need to use two. If its too large just don’t fill it all the way.

Bake in the oven for 20-25 minutes at 350 degrees till golden brown

Let cool for at least an hour or refrigerate and then cut into bars. You can cut them however large you want. I did small narrow bars for a total of 27 bars. I like making big batches because they can be stored in the freezer and you will always have a homemade treat to take on a ride or snack on.

Amy Approved = Creating Harmony Through Fitness & Whole Foods 💪🏽 

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Fundraiser & Equipment for Sale ❤️


My client is selling her Hoist piece of fitness equipment.  It’s great for leg extension, rows & much more.  It’s in excellent condition but they are moving and it won’t fit into their new gym.  You must go pick it up in SLO.  Make an offer to Patti at:

patti@csprop.com


Here is an amazing opportunity to give back!  Sept 11th is the annual CCFC (Central Coast Funds for Children) BBQ dinner being held at the Victorian Estate in AG.  All proceeds go to needy children on the central coast.  Ben, Charly and I go every year and we absolutely love the whole experience.  For tickets contact Patti:

patti@csprop.com

Amy Approved = Creating Harmony Through Fitness & Whole Foods 💚

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Simple Disciplines Over Time 💪🏽👏🏼👍🏼


This graph can apply to your fitness, health, family, wealth & career. Small disciples practiced daily will lead you to success and small errors in judgement practiced daily can lead you to failure. Whether that is getting in a quick morning workout (even when you don’t feel like it), choosing a green salad over french fries, putting away $$ into an IRA even when you don’t make much (start YOUNG) or making your family a priority ETC will lead you to success. You don’t have to make HUGE changes overnight, all it takes it small daily disciples 💪🏽👍🏼👏🏼

Remember that you are a product of your choices and decisions.  It’s never too late to start! 💪🏽🎉

Amy Approved = Creating Harmony Through Fitness & Whole Foods 💚

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Small Daily Disciplines 


What are you doing in your daily routine today that is bettering your health & fitness? Small disciplines practiced daily!💪🏽👏🏼💚

#30 min workout
#75oz water

#high protein breakfast

#prep a clean lunch 

#take the stairs

#10,000 steps a day 

Happy FIT Friday! 👏🏼💚

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When you are craving a pasta salad 🙏🏼💚


MAKE ONE!!! This was me Friday afternoon so I opened my fridge & used what ingredients I had in stock that sounded good.  It was a hit and made for great leftovers. 👍🏼

Ingredients:

Brown rice pasta 

1 can organic black olives 

1 chopped cucumber 

1 carrot chopped or shredded

A few pine nuts 

Dressing:

Avocado oil

Honey

Dijon mustard

Juice of a lemon

Dash of ACV

Dash of balsamic vinegar

Salt

Whisk dressing & pour onto salad.  Refrigerate before serving.  ENJOY!


Today Charly and I had a picnic lunch at the park.  I whipped up my meal in 2 minutes. Leftover pasta salad, lettuce, cucumber (from our garden EEK!), AK smoked salmon & a similar dressing from above.  It was AMAZING!!! Keeping clean food simple is key to making it a lifestyle 💚. You can do this!!! 

Amy Approved = Creating Harmony Through Fitness & Whole Foods 💚🎉

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