2020 GOALS – Circuit TIME!!

If I am currently training you or have in the past you know that I DO NOT believe in New Year resolutions simply because they DO NOT WORK.  I am about FITNESS FOR LIFE; however, with that being said, it is OK to re-evaluate your goals, set new ones and give yourself a fresh start.  My once a week circuit can help you do this!!!

Making YOU time (even a quick 20-30 minutes) on a daily basis will help you lead a life full of energizing health and a fitness level you can maintain and manage with ease.  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 and 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)
Jan 9th
Jan 16th
Jan 23rd
Jan 30th
Feb 6th
Feb 13th
Feb 20th
Feb 27th

Punch card prices: (cards do not expire)
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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November Intentions

I often say the word “intention” in terms of a mindset and I want to reiterate the importance of your intentions or thoughts. I truly believe that you will attract what your mind puts out into the universe. That is why I often have you set an “intention” for your workout, for the month, for the next 1 minute interval and/or for your active weekend. Set an intention now to MOVE Thanksgiving morning and enjoy every moment with your family and friends that day.

Here are two turkey trots in our area to start our Thanksgiving day off right!!!
Pismo Beach
Avila Beach

HERE is the link to all of my Thanksgiving posts. I challenge you to try a new “cleaner” version of an old recipe this next week and see if you can fit it into your Thanksgiving meal.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Perfect Fall Banana Bread!

Baking with my crazy kiddo!
It’s as good as it looks!!!
We also added a few dairy free chocolate chips
Spray your stone with avocado or coconut oil
If you are baking in a large 1 loaf pan I would suggest 45-55 min but check often to assure you do not over bake the bread!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Holiday Circuit Dates are HERE!!

The holiday season is CRAZY so I challenge you to commit now and schedule your workouts before it all begins.  Making YOU time is more important than ever during this exciting season!!!

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 and increase your muscle endurance & strength.  I also offer nutritional counseling via email & text when you are enrolled in my class.

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)
Nov 7th
Nov 14th
Nov 21st
Nov 28th – Happy Thanksgiving – no circuit
Dec 5th
Dec 12th
Dec 19th
Dec 26th – no circuit
Jan 2nd – no circuit

My next round will resume Jan 9th (just FYI for future schedules)

Punch card prices: (cards do not expire)
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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Egg roll in a Bowl

One skillet “egg roll in a bowl”!!!


Super easy & delicious!

My sister Teri recommended this recipe so I gathered the few ingredients I didn’t have, modified it to my liking and whipped it up in 20 minutes this week!! One tip I have is instead of using just “matchstick carrots” (which is what the original recipe calls for) use broccoli slaw and more of it than asked. After we ate dinner I added the rest of the bag to the leftovers and stirred it into the pan. Once cooled I put it in a glass container and the next day the mixture was great – a bit crunchy and very flavorful.

Ingredients:
1 lb grass fed beef, ground turkey or bison (bison is pictured above)
1 sweet onion, diced
1 tablespoon sesame oil
1 tablespoon rice vinegar
2 teaspoons minced fresh garlic
1 teaspoon ground ginger
1/4 cup coconut aminos
1 head napa or green cabbage (OR 1 x 16oz bag coleslaw mix)
1/2-1 cup matchstick carrots or broccoli slaw
2 green onions, thinly sliced
Salt and pepper, to taste

Heat a large skillet or wok over medium-high heat. Add the ground meat and cook, stirring, until no longer pink. Drain, return meat to skillet. Add diced onion, sesame oil, and rice vinegar to the wok. Cook, stirring, for a few more minutes (until onion is tender). Add garlic, ginger, coconut aminos, cabbage and carrots or broccoli slaw to the skillet. Cook, stirring, for about 5-7 more minutes, or until cabbage is wilted. Remove the skillet from the heat. Stir in green onions and season with salt and pepper, to taste.

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Easy Banana Muffins

Amy Approved muffins!!

Before you read this recipe please know that you can add your own touch. A few fun ideas are add pumpkin or apple spice, any nuts or dried fruit or even raw cocoa powder! I do not measure when I make these so please bear with me and as you are making yours it’s all about getting the right consistency before you bake them. This recipe is similar to my oat bars but I like that these are portioned (portion control anyone :)) and at lunch I was burnt out of my baked sweet potato so I often grab 1-2 of these after I eat my salad or as a quick breakfast. They freeze great but after a few days on your counter I suggest you keep them in a glass container in your fridge.

Ingredients:
2-4 ripe-ish bananas (it’s ok if they are not super ripe they just won’t be as sweet)
Big scoop organic peanut butter or raw almond butter (prob 2-3 tablespoons depending on how many bananas you started with)
Cinnamon – as much as you like
1 tsp vanilla
Gluten free oats – I add these until it has the consistency of muffin mix
Enjoy Life (dairy free) chocolate chips – optional – top a few with these if you want a sweet treat or have a 5 year old 🙂
Organic raw local honey – sometimes I will add a spoonful of this if I want them a tad sweeter

Preheat your oven to 350 deg. Into your Kitchen Aid or mixing bowl add the bananas, nut butter, cinnamon and vanilla & mix well (if you are adding the honey add this now). As the mixer is going add the gf oats until the mixture has the consistency of muffins. Grease your mini muffin tin with avocado or coconut oil (I often use avocado oil spray)  or put small muffin liners into your muffin stone or tin (I use both types of pans as you can see above). Bake for 15-20 minutes or until the muffins are golden brown on top and you can put a clean toothpick through the center. Do not overcook as the small ones will dry out quickly.

Please let me know when you try my recipe and I would love to hear what twist you added!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Half Dome – Yosemite!

My Amy Approved fitness towel made it to the top! Trailhead at 4am with headlamps, 19 miles, 8500 feet, almost 50,000 steps, SCARY steep cables, under 10 hours – WE DID IT!!!
EPIC adventure!!!

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EASY Homemade Whip Cream!!!

My older sister Teri taught me this recipe and I’m in LOVE!!! It’s super easy and better than store bought whip cream 🙂

Ingredients:
1 can organic coconut milk
Organic raw honey – sweeten to your liking
Cinnamon – optional
Pink sea salt – optional

Leave the coconut milk UPSIDE down in your fridge overnight. When you are ready to make your cream turn it right side up, open can and use a spoon to scoop the hardened cream into your Vita-mix. Discard the liquid or save for your morning coffee. Start your blender and whip until desired. While beating add honey, cinnamon and salt. Taste and add as needed. Put in fridge or freezer and serve cold. ENJOY!

Seriously amazing…
Coconut cream on top of my apple nectarine crisp!!!

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2 Instant Pot Recipes We LOVE!!

Honey & Garlic Pork Chops

Ingredients:

2 lbs pork chops, boneless
1/2 tsp sea salt or to taste
1/4 tsp ground black pepper
1 tbsp avocado oil
2 tbsp Dijon mustard
1/2 tbsp maple syrup
1/4 cup honey
2 tbsp water
2 cloves garlic, ground
1/2 tsp cinnamon
1/2 tsp fresh ginger, peeled and minced (optional)

Directions:
1. Rub all sides of the pork chops with salt and pepper.
2. Preheat the Instant Pot by selecting SAUTE. Add and heat the oil.
3. Put the meat into the pot and cook for 3/4 minutes per side, until browned.
4. Meanwhile, in a bowl, combine the Dijon mustard, maple syrup, honey, water, garlic and cinnamon.
5. Pour the mixture into the pot.
6. Press the CANCEL button to reset the cooking program, then select the MANUAL setting and set the cooking time for 15 minutes at HIGH pressure.
7. When the timer beeps use the Quick Release.  Carefully unlock the lid.
8. Serve with a big salad, steamed broccoli or my cauliflower mashed potatoes!

8 – Ingredient Chicken Dinner

Ingredients:

2 lbs boneless organic chicken thighs
1/4 cup coconut aminos
3 tbsps organic ketchup
1/4 cup organic unrefined coconut oil
1/4 cup raw local honey
2 tsp garlic powder
1/2 tsp black pepper
1 1/2 tsp sea salt

Directions:
1. Combine the coconut aminos, ketchup, coconut oil, honey, garlic powder, pepper and salt in the Instant Pot.
2. Toss the chicken thighs in the mixture. Close and lock the lid.
3. Select the MANUAL setting and set the cooking time for 18 minutes at HIGH pressure.
4. When the timer beeps, us a Quick Release. Carefully unlock the lid.
5. Select the SAUTE setting and simmer for 5 minutes or until the sauce begins to thicken.
6. Serve with vegetables.

Both of the recipes were hits at my house!!! ENJOY!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Amy Approved Apple Nectarine Crisp!

My yard had apples and nectarines ripe so I whipped up a crisp that was to die for!!!! WARNING – I made this up without a recipe but honestly it turned out AMAZING and husband approved!

Ingredients:
Skinned and largely chopped apples and nectarines
Juice of lemon (probably 1 tablespoon ish)
Raw local honey – probably 2 tablespoons
1 cup gluten free oats
1/2 – 3/4 cup coconut sugar
1 tsp sea salt
4 large tablespoons coconut oil
1 teaspoon cinnamon

Skin and chop the apples and place the in the bottom of your pie pan. Chop the nectarines and do the same. Squeeze fresh lemon juice & 1 large tablespoon or more of honey onto the fruit. Mix well then bake for 15 minutes at 350.

For the mixture – mix the gf oats, sea salt, coconut sugar & cinnamon together. Melt the coconut oil then pour it over the top. Add 1 tablespoon of honey and mix well with a spoon or your hands. Take the fruit out of the oven and evenly spread the crumbly oat mixture onto the top. Bake for 30 ish minutes (SORRY but I didn’t time it…) or until bubbly and golden brown.

Serve with a dairy free vanilla ice cream like cashew, coconut or almond 🙂 OR make my homemade coconut whip cream (I didn’t have a cold can of organic coconut milk so I couldn’t make homemade whip cream…. that recipe to come!).

ENJOY!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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