Exercising in the Rain – yes or no??!! ☔️❤👍🏼🌧🎉

Does running / exercising in the rain make you sick? I often get this question and the answer is NO! From my years of running in Alaska and running collegiately at Eastern Oregon I ran in some crazy conditions. My high school running coaches taught me that you get sick IF you get cold. So the minute you finish your run / workout it’s important to strip off your wet clothes & put on dry warm ones. NO EXCUSES when it comes to winter training. Dress warm, get outside & RALLY! 🎉💪🏽🌧👍🏼❤️

#amyapproved #AKstyle #tough #amyapprovedfitness #strong #fit #lean #cleaneating #foodprep #running #garmin 

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Crock Pot Meals

I have had a lot of clients ask for more crock pot recipes so I thought I would do a quick post on my favorites.  Crock pot meals are KEY for busy evenings and make clean eating possible.  Staples for us are homemade turkey or bison veggie chili, tri-tip, whole roasted chicken, homemade bone broth chicken soup, shredded chicken & shredded pork.  I also found a website that has a TON of Amy Approved recipes that probably have a lot more flavor than mine 🙂

  1. Turkey or Bison Veggie Chili – MY FAV!!!  I whip it up on my morning break, toss it into the crockpot on medium all day.  It makes for a warm, satisfying meal and amazing lunch leftovers!  HERE is the recipe.  This link I made it on the stove top but just throw it into your crock.
  2. Tri-tip – EASY!!!  Take a FROZEN (yes no prep!) tri-tip, rinse with water, place into your crockpot, smother with garlic, chopped onion, organic garlic salt, salt & pepper & 2 inches of water and turn on HIGH for 8-10 hours.  When you get home take out your salad (ALWAYS have a big salad & dressing made up in the fridge like THIS one).  Take out the Trader Joe’s microwaveable rice which is done in 3 minutes (I prefer you make rice on the stovetop but sometimes this is a lifesaver) and SERVE DINNER.  You can meat, LOTS of salad and about 1/4 cup rice with coconut aminos on top.
  3. Take a WHOLE chicken, take out the gizzards and place BREAST DOWN into your crockpot.  Season with minced garlic, salt, pepper, organic garlic salt and anything else you desire.  Cut an orange into wedges and squeeze 1-2 onto the chicken and stuff them inside.  Cook the chicken for 6-8 hours.  You do not need any water as it will make it’s own juices.  When you get home take out your salad (ALWAYS have a big salad & dressing made up in the fridge like THIS one).  Take out the Trader Joe’s microwaveable rice which is done in 3 minutes (I prefer you make rice on the stovetop but sometimes this is a lifesaver) and SERVE DINNER.  You can meat, LOTS of salad and about 1/4 cup rice with coconut aminos on top.  If not in the mood for salad blanch a batch of asparagus.  Boil 2 inches of water, trim the asparagus and toss them in for 3 minutes or until the water turns green.  Strain, top with a generous amount of salt and juice of a lemon.  SERVE!!!
  4. Bone broth chicken soup – after your chicken dinner take off all the leftover meat and put in glass container in fridge.  Put the bones, gizzards, skin etc BACK into the crockpot, add water almost to top, ACV (bragg’s raw), salt & pepper.  Cook overnight.  In morning strain out “junk”, put broth back into your crock pot and throw in chopped carrots, celery, onion, garlic, mushrooms (whatever you enjoy in your chicken soup – even frozen veggies are fine) & leftover chicken.  Add a tiny bit of rice.  Cook until you get home and WA-LA – you have BONE BROTH chicken soup that is amazing for your gut!!!
  5. Shredded pork or chicken.  Take frozen or fresh chicken breasts or thighs OR a whole pork and set it into crockpot with minced garlic and chopped onion.  Season with ANY organic spices.  I prefer organic garlic salt, onion powder, salt, pepper, organic cilantro etc…  Add about 2 inches of water and cook on high for 6-8 hours.  At dinner time take a fork and SHRED.  You can make lettuce wraps (romaine) topped with salsa & avocado (corn tortillas for your family) or put shredded meat on top of a salad.  The possibilities are endless and the meat makes for great lunch leftovers.

I CHALLENGE you to try all of these recipes and report back!!!  Remember that clean eating is NOT hard if you stick to the basics that you know and enjoy.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Client Success!!!

holidayThis is exactly what my client did…  She put her “wishes” into action and wait until you read her results!!!  This girl was a client of mine years ago and 8 weeks ago contacted me to start training her again.  She came back with fire, motivation, self discipline and a desire to make these changes a LIFESTYLE not a quick fix.  We agreed to train twice a week, made a nutrition plan, implemented it and here are her results:

8 weeks
7.8lbs LOST
BMI down 1.4 points
4″ LOST
Body Fat DOWN 5.8%

What is she doing that others are not??!!!  FOOD PREPPING.  She works 12 hour shifts so her schedule is very demanding.  She takes two days a week and prepares her meals, puts them in glass containers (portioned correctly) and freezes most of them.  Is this easy?  YES – once she nailed down the simple meals that she enjoys she stuck and is sticking to the basics.

I know this can be tricky when you are preparing meals for your entire family, but it’s do-able!!!  I food prep for my breakfast, lunches & snacks on Sunday’s and then keep our dinners very simple and have a few crockpot staples that work for busy evenings.  Please let me know how I can help you achieve your health & fitness goals.  Taking care of YOU first will make you a better person, friend, husband, wife, daughter, son, boss, c0-worker etc.  Food doesn’t have to be stressful or complicated.  Just stick to the basics of WHOLE FOODS cooked simply.  See Amy Approved for lots of recipes!!!!

I am proud of you miss anonymous client!!!!!!  KEEP UP THE AMAZING WORK!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Spring Circuit Dates!!!

photo34My circuit peeps are on a ROLL and I am excited to keep it going this spring!!!  If you are new to my class we are super excited to have you as all fitness levels are welcome!!!  I believe in fitness for LIFE.

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)

March 9th
March 16th
March 23rd
March 30th
April 6th
April 13th
April 20th
April 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

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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One Workout at a Time… Circuit!!!

4993Sometimes fitness & health can be overwhelming.  Breaking up your mindset to ONE workout at a time, ONE meal at a time, ONE day at a time can help your goals feel more achievable and able to maintain as a lifestyle.  Here is a circuit you can do on your own and CHECK IT OFF your list!!!  PROUD OF YOU!!!

Equipment: BOSU & Jump Rope

Warm-up 5-10 min (jog, elip, row, power walk, jump rope, air squats etc)
Supermans or Pelvic Bridges 2 x 15
Push-up / Down Dog x 15

BOSU Sissy Squats x 20 (stand on blue, butt to heals)
BOSU Push-ups x 15 (hands on black)
Jump Rope x 150
BOSU Oblique Planks (forearm on blue) x 15 each side
BOSU Lateral Jump-overs (blue up) x 20
BOSU Bicycles (low back on blue) x 50
Jump Rope x 150
Tricep Push-up (hands on blue) / Jump Tuck  x 10
BOSU Air Core (R armpit / L armpit = 1 rep) (hands on black) x 10 each leg
Split Lunges w/ Back foot on BOSU (blue part) x 15 each leg (db’s an option)
Jump Rope x 150

Repeat 2-3 times
Down Dog
DONE

Amy Approved = Creating Harmony Through Fitness & Whole Foods

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Meatballs = Clean Protein & AMAZING Leftovers!!

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I used our favorite turkey burger recipe and made a batch of meatballs for dinner tonight.  They were very moist, the perfect size (I ate 3!) & are stored away in fridge for clean lunches!!!  I paired them with a Napa cabbage salad (made a huge one so I have leftovers) with vinegar & homemade sweet potato fries (Charly’s fav!).  I also served sauerkraut on the side because I aim to get fermented foods into my body once a day.

HERE is the recipe I used for the meatballs.  It’s key to grate the onion & apple into the meat mixture.

Ingredients:
1lb organic turkey burger
1 egg
1-2 small apples grated
1/2 onion grated
3 or so garlic cloves grated (I used minced)
Coconut aminos
Salt / pepper

Mix the ingredients in a large bowl.  Use a large scoop & make small balls in a cake pan.  Add about 1/4 inch of water, cover with tin foil & bake at 400 deg for about 1 hour.  The last ten minutes or so take off the tinfoil to brown.

Eating clean is NOT hard!!  It takes a bit of prep but when you make large portions it ensures your lunches are clean, balanced & EASY!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods

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Home Workout

Warm-up: 5-10 min easy cardio
Toe Taps (standing, opposite hand to foot) x 20
Pelvic Bridge Marches x 20
DOWN DOG

0-circuit-indoor

CHALLENGE – in between each round SPRINT for 60 seconds.  You can do this via running, rowing, cycling, jump roping or even elliptical.

**You can add weights to the squats & lunges.  You can also vary the “crunches” w/ plank hip drops or scissor kicks.  Be creative & ROCK the circuit!!!

Yoga – 5 min
DONE!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Candied Paleo Pecans – perfect for the holidays!!!

These candied pecans make the perfect gift, office party side dish, snack or horsd’oeuvre!! 

Ingredients:

pecan halves – 1 pound, about 4 cups

egg whites – 1

water – 1 Tbsp

raw honey – 1/2 cup, liquified (I set my honey jar in a cup of hot water to liquify)

ground cinnamon – 1 tsp

sea salt – 1/2 tsp

Preparation:

Preheat oven to 250º F.

Line a shallow, rimmed baking sheet with parchment paper.

Place egg white and water in a large bowl. Stir with a whisk until frothy (think bubble bath).

Add pecans and stir well with a wooden spoon until they are evenly coated.

Combine honey, salt, and cinnamon in a liquid measuring cup. Pour over nuts and stir well to evenly coat.

Transfer pecans to the lined baking sheet. Arrange in a single layer using a rubber spatula.

NOTE: Discard any leftover liquid that may be left in the bowl.

Bake for 60 to 90 minutes, stirring at approximately every 15 minutes.

Remove from oven and immediately transfer to a glass baking dish to cool.

NOTE: It is very important to remove the nuts from the parchment before they cool—they will stick.

Once cool, break into pieces and store in an airtight container at room temperature.

Enjoy!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods 💚🎅🏼

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Bison lettuce wraps 💚🎉

Bison lettuce wraps – tip: I always throw organic frozen spinach into my meat mixture. My family doesn’t even know and it’s a huge dose of iron & other nutrients 💚🙏🏼

My kid ate 3!  

What did you make for dinner? 
Amy Approved = Creating Harmony Through Fitness & Whole Foods 💚

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The perfect winter side dish 🎄🍁🎉❤️

Roasted acorn squash with a balsamic honey glaze 🎉👍🏼

It sounds fancy but it’s not at all.  Cut your squash in half & scoop out seeds.  Turn the squash so the skin is up & cut skinny slices.  Lay on baking sheet & lightly coat with avocado or coconut oil & salt.  Bake for 45-55 min at 400 deg.  About 20 minutes before squash is done take a small sauce pan and melt some honey, balsamic vinegar & salt.  Whisk until it thickens.  Once squash is done put it onto a plate & drizzle the glaze on top.  Eat it in a similar way you would ribs 😍

Ingredients:

1 acorn squash

Avocado or coconut oil

Salt

Honey 

Balsamic vinegar 

ENJOY!!!

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

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