Quinoa Salad

I made this quinoa salad this past weekend for a friends birthday bbq and it was a hit!!! I doubled the below recipe. Enjoy!!

Ingredients:
2 cups cold cooked quinoa (buy sprouted if possible)
2 cups fresh spinach leaves, chopped
1 cup cucumber, chopped
1 cup halved grape or cherry tomatoes
1 large avocado pitted, peeled & chopped
2 green onions, sliced
Optional: organic kalamata olives, sliced bell peppers – make it YOURS!
Salt & black pepper to taste

Dressing:
1/4 cup olive oil
1 clove minced garlic
2 tablespoons lemon juice
1 tablespoon balsamic vinegar or champagne vinegar
1 teaspoon pure maple syrup or honey
Salt & pepper to taste

Cook your quinoa and cool. Chop all ingredients (except avocado) and add to the cooled quinoa. Make the dressing in a mason jar, put a lid on and shake well. When ready to serve, add the chopped avocado, dressing, mix well and serve!!! This salad is AWESOME leftover!!!

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Circuit

Here is workout to challenge you while I am healing!!!

Walk / Run / Cycle / Elip 8-10 min
Down Dog / Windmill x 10 / Hamstring Prep x 10

Db Squat w/ Shoulder Press / Calf Raise x 10
Single DB Row x 10ea
Power Push-up on bench, step or counter x 10
DB Plie Squats x 10
DB Stiff Legged Dead Lift / Front Raise x 10
“V” ups (full body) x 20
DB Bicep Hammer Curls x 10
Jump Rope x 100
Chair Triceps Dips x 15
Plank 1 min

Repeat 2-4 times

Down Dog / Windmill / Hip Opener / Quad Stretch = DONE!!!


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Meatballs!!

These meatballs have become a favorite in our household!! For my family I serve them over these gf egg noodles but you can also use zucchini noodles!

Ingredients:
1 pound bison
1 pound organic Italian sausage
1/2 cup crunched corn flakes
2-3 teaspoons organic Italian seasoning
Himalayan sea salt & pepper as desired
Avocado or coconut oil
1 tablespoon corn starch

Preheat oven to 350. In your mixing bowl put the bison, sausage, crunched corn flakes (use a rolling pin), and seasonings. Roll into balls and place on a baking sheet covered with parchment paper. In a cast iron pan heat up your oil and whisk in the corn starch. Add a few meatballs at a time and brown on all sides. Once browned place them back onto your baking sheet and continue until they are done. Place the meatballs in the oven and bake for 10 min. Cook your pasta, heat up your marinara sauce and serve! Charly tops hers with my homemade Parmesan and Ben skips the red sauce and opts for my sour cream instead!

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Amy Approved Crisp!!

Picking those nectarines!
Ready for the oven!!
Thank you Brooks for a photo of your crisp!!!

Our nectarines ripened like crazy this week (all at once!!) so I made not one but TWO crisps! I only used nectarines but you are welcome to use any fruit your family enjoys!

Ingredients:
Nectarines – as many as it takes to fill half of your pie pan
2 tablespoons organic maple syrup
2 cups ish sprouted gluten free oats
1/2 cup unsulfured coconut flakes
1/3 cup ish organic unrefined coconut oil
1/2 cup ish raw honey
1 tsp sea salt
1 tablespoon organic vanilla
1 tablespoon Ceylon cinnamon

Chop nectarines and fill your pie pan and half way full. Coat with maple syrup. In a Pyrex measuring cup melt the coconut oil, honey and stir. In a mixing bowl mix your oats, coconut, cinnamon, salt and vanilla. Pour the honey mixture over the oat mixture and stir well. Cover the top of your fruit with the oat mixture. Bake at 375 until the crisp is bubbling on the sides and is golden brown (about 40 ish min).

Serve warm or cold with optional homemade whip cream or a coconut or cashew based ice cream. I prefer it by itself but my kiddo and hubby love it with whip cream on top!!

Enjoy!!

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Easy Homemade Hummus

Homemade hummus is worth the effort and it freezes great! Most hummus you find in the stores contain the toxic oils and emulsifiers that are not needed. I challenge you to make your own in bulk, freeze portions and take a container out each week.

Ingredients:

1 1/2 cups organic dry chickpeas
1/4 cup fresh lemon juice, 1 large lemon
1/4 cup organic tahini
1 small garlic clove, minced
2 tablespoons extra-virgin olive oil, plus more for serving
1/2 teaspoon ground cumin
Salt to taste
2-3 tablespoons water
Dash ground paprika for serving

Soak your chickpeas overnight in water. Next day rinse, cover with water and Insta-pot (or cook on stove-top) them for 25 min. Strain and pour into your food processor or blender. Add all ingredients and BLEND until the hummus is creamy and delicious. Taste and add seasonings to your liking.

Store in a glass container in your fridge. If you double or triple the recipe pour the hummus into a glass container, put a piece of parchment paper on top & freeze. Thaw on counter-top and store in fridge.

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30 min circuit!

This morning I rocked a 30 min bike (stationary) and 30 min circuit that I challenge you to do!!

Bike
10 min EASY – just “spin” and break a sweat
Set timer for 20 min
1 min “hard” / 30 sec “easy” / 30 sec “moderate” (repeat this for 20 min)
DONE!!

Quick movement prep (yoga flow – do what your body needs)
3 rounds – break as needed in between rounds but no break in between exercises

Chin-ups x 8, 6, 4 – HOLD on last rep for 20 “knee-ups”
*modification – jump chin-ups or use an assist band / for “knee-ups” do lying leg lowers on floor
Reverse lunges off a 2″ step w/ “pop” at the top x 10 ea leg
*modification – no step and/or no “pop”
BOSU Oblique Planks x 10 ea side
*modification – drop knees to floor and/or take out BOSU
Full body “V” ups x 25
*modification – forearm plank w/ “v” up
Push-up / down dog x 10
*modification – knees on push-up
HEAVY (I used 25lbs in each hand) DB Shoulder Press (use legs for power) x 10
DB stiff legged dead lifts x 10
*modification – lying stability ball hamstring roll-out
Glider “V” ups x 10 / Obliques x 10
*modification – forearm plank hip drops x 20
Band reverse grip triceps pull-down x 10

Repeat 3 times
**rest in between a sets as needed but NO rest in between exercises – you’ve got this!!!

This workout took me about 55 min but may take a bit longer depending on how much you rest in between sets.

Amy Approved Fitness
Certified Personal Trainer
Lean, Fit, Confident, Strong

Sunrise, Sweat, Sunshine, SunsetAMY APPROVED!!!  

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CBD Cream

Sore muscles – no problem!!! This is hands down the best CBD cream I have ever used. It’s high CBD content (500mg) mixed with menthol makes for an awesome sore muscle relief cream!!! I use it a few days per week and was shocked at how one application lasts all day! I love the product so much that I ordered a bunch and have them in stock. Cost is $30 for the 4oz bottle. Contact me if interested!

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It’s the little things…

As we enter 2022 I wanted to take a moment to remind you of the “little daily habits” that make health and fitness a lifestyle, a smooth ride instead of a roller coaster. These are practices that I live by and wanted to share with you:

1. Start every day with 10oz filtered water & 1/2 fresh squeezed lemon / lime.
2. Snooze button doesn’t exist – if you set an intention to wake early to workout, journal, meditate, organize your day etc follow through when the alarm goes off. In my mind the snooze button does not exist.
3. Go to bed around the same time each night (preferably early enough to aim for 7-9 hours of quality sleep) – this helps your morning ritual!
4. Close the kitchen after dinner.
5. Keep nutrition simple. Stick to whole foods – if you don’t know what an ingredient is on a label skip it. Eat 3 meals of whole unprocessed foods, only snack if necessary & STOP buying processed junk food you cannot say “no” to!
6. Skip the carbs at dinner MOST of the time. At your evening meal aim for a fistful of protein, 2-3 veggie options and a whole food fat like olive oil or avocado.
7. Give your gut a minimum of a 12 hour “rest”. Lemon water and black coffee are OK.
8. Move daily – sweat most of the time. Some days this is yard work and other’s its a trail run, strength workout or circuit.
9. Intensity is key – on the days you set aside time to sweat be intense. Get your HR to 80-90% of your max for short intervals (30-45 seconds).
10. Drink half of your body weight in ounces of water daily. If you sweat add 10-20 additional ounces.

I read this early this morning and wanted to share:
“This is so contrary to what we learn on the internet about good health. Good health does not come from supplements, a long list of elaborate recipes, chlorophyll shots or the newest gadget, it comes from quality food, sleep, movement and connection”

Instead of making a HUGE change in 2022 I encourage you to set weekly intentions to incorporate little daily habits that encourage a calm, smooth and consistent ride when it comes to your health and fitness.

Happy New Year!!! I am so excited to continue coaching you to help you be the best version of YOURSELF!!! Cheers to a year of adventure and a lifestyle of good health and fitness!

Amy Approved Fitness
Lean, Fit, Confident, Strong

Sunrise, Sweat, Sunshine, SunsetAMY APPROVED!!!  

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Cauliflower Hummus

Ingredients:
1 head cauliflower
3-6 cloves fresh garlic
1 avocado
2-4 tablespoons olive oil
Sea salt
Juice of 1 lemon
Onion powder (optional)
1/4 cup ish water (until desired creaminess)

Preheat oven to 375, cover a baking pan with parchment paper and place your bite size pieces of cauliflower and garlic cloves onto your pan. Toss with avocado or olive oil & sea salt. Roast for 30 ish minutes or until golden brown. Dump the cauli & garlic into your blender or food processor and add the avocado, lemon, olive oil, dash more of sea salt, onion powder and water. Blend until extremely creamy. Taste and add more salt, water & oil as needed. Store in a glass container in fridge and dip everything from veggies to your protein of choice.

ENJOY!!!

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Green Smoothie!!

This smoothie is DELICIOUS and extremely nutritious!!!!

Ingredients:
1/2 frozen banana
1/2 ish + cup frozen mango & pineapple
Thumbnail (fresh or frozen) ginger
1/2 large avocado (fresh or frozen)
2+ cups fresh spinach
Dash Ceylon cinnamon
Water

ENJOY!!!

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BLEND

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