Apple Cider Vinegar – Simple Health Tip!

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I use Bragg’s Raw ACV first thing in the morning & after each meal. It’s the simplest thing you can do to improve your health! Just take 1-2 capfuls in 8oz of water. You can find the Bragg’s ACV at most grocery stores and it only costs $5!

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Get lean & mean BEFORE the holidays with my Early Morning Circuit!!!

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Believe it or not the holidays are around the corner…  My theory – do NOT wait until January 1st… Start TODAY… Get lean & mean BEFORE the holidays with my Early Morning Circuit class!!!!!

Thursdays 6am OR 7:05am
7 weeks
Starts Oct 30th
Ends Dec 18th
(NO circuit on Nov 27th due to Thanksgiving holiday)
Cost: $157.50 (Kennedy Club Fitness member) $192.50 (non-member)

Contact Amy to sign up: amy@ShapeItUp.com  or 805-234-2780

179581_464470473568308_1386868995_nThe small group atmosphere will motivate you to work harder & reach your goals this holiday season!!!

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 holiday season!!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods

ShapeItUp.com Fitness Superstore

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Love this!!!

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Balance out your fitness with this Yoga workshop!!

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Deepening Your Yoga Practice
with certified Yoga instructor Niccola

Join Niccola for a 4 week yoga workshop
Tuesdays 12-1 pm
Begins Oct 7th
ONLY $79
Kennedy Club Fitness – AG
Register at the front desk or call Niccola at 773-592-0627
NiccolaYoga.com

Meditate, Breathe, Learn, Grow, Expand, Understand, Share, Relax…

Amy Approved = Creating Harmony Through Fitness & Whole Foods…
ShapeItUp.com = Your Fitness Superstore

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Meal in a Pan (YES ONE!)

This is a staple in our house because it literally makes no dishes, has fat, protein, carbs & GREENS all in one dish!!!

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Ingredients:
1lb turkey burger, beef or bison
1/2 large onion
5-6 garlic cloves
Broccoli
1-2 zucchini
Asparagus (or whatever veggies you have on hand)
1 tbsp coconut oil
Salt / pepper
Spices (whatever you like – I used organic onion powder)
Coconut aminos
1 can organic black beans

Chop & sauté the onion & garlic in the coconut oil for 4-5 minutes. Add in the ground turkey. Cook until almost brown. Add in chopped veggies, salt, pepper & spices. Mix together then add a dash of coconut aminos & the black beans. Simmer until the veggies are soft.

Ben loves to use organic tortilla chips to dip. I typically have leftover green salad in the fridge & put the meat /veggie mixture over that plus will indulge in a handful of chips. Charly just eats it as is.
ENJOY!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…
ShapeItUp.com = Your Fitness Superstore

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Grain Free PUMPKIN Granola

My favorite season is almost here and that means PUMPKIN recipes!!!! Here is a recipe from my dear friend, college roommate & personal trainer Julianna :)   Her kids love it so it must be a winner!!!

Grain-Free Pumpkin “Granola”

1 cup pumpkin puree (canned is fine)
2/3 cup coconut oil, melted
2/3 cup maple syrup or honey
1 cup unsweetened shredded coconut, optional
1 tablespoon vanilla extract
2 tablespoons cinnamon
½ teaspoon ground ginger
½ teaspoon salt
3 cups of your favorite mix of nuts and seeds (I like almonds and pecans—no seeds) Nuts should be copped
20 medium dates, chopped

Preheat oven to 325 degrees F. Line two baking sheets with parchment paper.

In a large bowl, stir together pumpkin, coconut oil, maple syrup, vanilla, spices and salt. Mix well, add coconut (if using), nuts and dates. Mix well.

Divide mixture between the two baking sheets, and spread evenly. Bake 30-40 minutes, checking the granola so it doesn’t burn.

At this point, dehydrate the granola, if possible. I used the dehydrator setting on my oven. If your oven doesn’t have a dehydrator setting, try to put the oven at 160 – 170 degrees F. and bake for 4-8 hours more. It’s important to get as much moisture out of this granola as possible. Let cool, then break into small pieces. Store in the cupboard.

Amy Approved = Creating Harmony Through Fitness & Whole Foods

ShapeItUp.com = Your Fitness Superstore

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High Protein Breakfast – Simple, Warm & Clean!

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Fall is almost officially (Sept 23rd!) here so a warm breakfast is a MUST! These pancakes are high protein, warm, quick & Amy & Charly Approved!!

Ingredients
Serves 1 (double recipe for 2)
1 banana
2 eggs
Dash of nut milk (I use full fat coconut)
Dash of cinnamon
Coconut oil (for pan)

You can use a KitchenAid like me, a Vitamix or blender OR a good old fashioned fork & bowl. Blend banana, eggs, cinnamon & nut milk. Heat coconut oil in pan, pour mix on, add blueberries (optional). Flip when golden brown. I put my moms jelly on them but truly they are great plain. And YES eat the whole stack!!!
ENJOY!

Amy Approved = Creating Harmony Through Fitness & Whole Foods

ShapeItUp.com = Fitness Superstore

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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

ShapeItUp.com Fitness Superstore

amy@ShapeItUp.com
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!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods

ShapeItUp.com – Fitness Superstore

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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!

AmyApproved = Creating Harmony Through Fitness & Whole Foods!!

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