My client ROCKING IT!!!

chrissy

Here is Chrissy ROCKING IT at her weekend yoga retreat up in the Sequoia Mtns this past weekend!!!  PROUD OF YOU!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…
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Homemade Coconut Date Rolls

I have been buying these for years and yesterday my Mom showed me how EASY it is to make them!!!  The only ingredients are dates & organic unsweetened coconut.  I always have dates on hand as I buy a big tub at Costco.  The coconut I buy at my local health food store or online at Iherb.com.
daterolls daterolls2 daterolls3
Take the dates & blend them in your food processor or Vitamix (I used my vitamix) until they are “mashed” up.  Put your coconut in a pie sheet.  Roll the dates into balls, roll them into the coconut and put them on wax paper.  I LOVE mine kept in the freezer so I took a big glass container, filled it up & put them in the freezer.  The mini balls are the perfect size treat!!!

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SIU LOGO

 First Logo…

SHAPEITUPLOGO

Final Logo…
16-18 Months 466
Inventory all packed up!!!

I am honored & excited to announce that I sold my online business ShapeItUp.com!  I opened the business in 2003 living in a beach cottage in Grover Beach, CA (thank you Jodi & Stacy) while borrowing a friend’s computer (thank you Crystal)! I discovered the name while on the phone with my mom looking through fitness magazines (thank you Mom) and was lucky to find that the ShapeItUp domain name was available!!! These past 12 years I have worked 7 days a week (unless John was shipping for me – thank you Mr Hall!) to grow, expand & rock ShapeItUp. Having Charly this past year and a half has proven it’s time to let something go. Putting my business up for sale was a very emotional move for me as it’s my baby :)  I am going to have so much more quality time with my girl & hubby and I plan to rock my personal training & nutritional consultation businesses. I am honored & blessed to have sold this business to a woman who is determined, motivated, amazing & extremely hard working. She WILL bring ShapeItUp to the next level. Thank you to everyone who has supported me along my amazing journey and especially to my husband & Dad who have taught me everything I know about running a business. I know that Ben will NOT miss me taping boxes for hours on a Sunday!!! Hard work DOES pay off. One decision at a time… Amy Approved!!!!!

I now have a new email: amy@amyapproved.com

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Asparagus = Simple, Clean, GREEN Goodness!!!

Asparagus is a super simple, clean, GREEN that takes 5 minutes to make. Boil 1-2 inches of water. Chop the ends off the asparagus & blanch them for 3 minutes or until the water turns green. Quickly strain, squeeze with fresh lemon & sprinkle with sea salt.
‪‬

aspasp2#charlyapproved

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Happy Easter – Leftover Eggs = Guacamole Deviled Eggs!!!

Hope everyone had an AMAZING Easter!!!  This recipe is super simple, yummy, easy prep & a perfectly balanced snack or a great protein/fat source for your lunches!!!

Ingredients

4 large egg(s), hard-boiled
1 medium avocado(s)
2 teaspoon(s) hot pepper sauce
1 teaspoon(s) lemon juice
1/4 teaspoon(s) sea salt, (optional)
1/4 teaspoon(s) black pepper, freshly ground

Instructions

  1. Peel hard-boiled eggs and cut in half length-wise. Spoon out yolks into a small bowl.
  2. Mash yolks with avocado, hot sauce and lemon juice. Season with sea salt and freshly ground black pepper to taste.
  3. Refill egg whites with the yolk mixture.

http://i247.photobucket.com/albums/gg158/MDA2008/MDA2009/GuacaomoleDevils.jpg

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Fat Blasting Circuit!!

998758_398546286915908_1137653502_nI LOVE this saying!  Short bursts of intense exercise will CHALLENGE & CHANGE you!!!  Push your bodies, recover, eat clean & then sit back & see the results.  YOU CAN DO THIS!

Warm-up 10 min (elip, jump rope, run, power walk, bike, power squats etc)
Pelvic Bridge Marches 2 x 20
DOWN DOG

Air Squats & Jump (tap hands to ground) x 20
Push-up / Jump Tuck x 15
Seated Oblique Twists x 20 (use a db or med ball if possible)
(repeat 2-3 times)

Band Rows in a Seated Position x 20
Mtn Climbers (WIDE) x 50
Scissor Kicks (on your back) x 30
(repeat 2-3 times)

Band Side Steps x 20 / Bicep Curls x 10
Tricep Push-up / Jump Tuck x 10
Jump Rope x 100
(repeat 2-3 times)

DOWN DOG
DONE!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods
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Flourless Black Bean Brownies – YUM!

 

These babies were a HIT at my house!  I made them into mini muffins so they are just a bite size of goodness :)   I used 4 eggs to make the recipe more cake like but 3 eggs would also work.

brownie

Ingredients:
1 can organic black beans
Coconut oil (unrefined organic) – 2 tablespoons melted & cooled
Cocoa powder – 1/2 cup
Coconut sugar or Maple syrup – 1/2 cup
Eggs x 4
Vanilla – 1 tsp
Coffee – 1 tablespoon
Baking Powder – 1 tsp
Salt – 1 tsp
Dairy / soy free chocolate chips – 1/3 cup

Instructions:
Preheat oven to 350 degrees F.  Coat your muffin tin with coconut or olive oil.   Place beans & 1 egg in food processor and process until well blended.  Add other 2-3 eggs, sugar, coconut oil, vanilla & coffee.  Process again until smooth.  Next add in cocoa and baking powder; process once more until smooth.  Next fold in 1/3 cup of chocolate chips.  Divide batter evenly among muffin cups.  Bake for 25 minutes or until toothpick inserted into middle of a muffin comes out clean.  Cool for 10 minutes.  Keep muffins for a day at room temperature, then transfer to fridge & place in an airtight container.

ENJOY!

Amy Approved = Creating Harmony Through Fitness & Whole Foods
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Food Prep Tips – KEY to eating clean!!!

Food prep is a huge part of eating clean MOSTLY at your lunch time!  Here are a few reminder tips!

  • Hard boil a dozen eggs.
  • Steam 2 bags of kale.
  • Saute one head of chopped cabbage in coconut oil.
  • Roast diced squash.
  • Roast 6-12 sweet potatoes/yams.
  • Saute 2# of ground meat (beef, turkey, pork etc)
  • Slow cook 2-3# of chicken breasts or pork loin in the crockpot with sliced onion and peppers, a can of diced tomato and spices. Shred the meat when it’s done cooking.
  • Cook in a couple big batches. I do one big cooking day on Sunday and another small one during the week. The rest is heat and eat.
  • Make staple items like cooked veggies and meats which you dress up with different seasonings and spices.
  • Invest in an army of proper storage containers. It will keep food fresher longer than flimsy plastic wrap on top of a bowl! My favorite is Glasslock Snapware (online here or at Costco). It does NOT leak, and I prefer the idea of heating up glass better than plastic.
  • Wash and prep produce as soon as you get it home from the market (ex: slice or dice peppers, dice onions, etc) and store in individual containers.
  • Portion out all lunches, for example, for the week at one time.
  • Freeze extra portions if you make too much (works especially well for crock pot or casserole type recipes).
  • Keep a running shopping list on your phone so you can easily edit.
  • This sounds obvious, but don’t do a task twice if you don’t have to. Go through 6 hard boiled eggs a week? Do it all at once instead of 3 now and 3 mid-week. Learn what quantities work best for you and stick to them so you can go on autopilot at the market.

Devote a few hours one afternoon each week to food prep.  It gets a huge chunk of the week’s cooking out of the way!!!  These tips will help make your life easier and eating clean a guarantee!   Try some of these if you’re feeling stuck in a rut!

Amy Approved = Creating Harmony through Fitness & Whole Foods

ShapeItUp.com – YOUR Fitness Superstore

 

 

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Spaghetti Squash Goodness – who needs noodles???!!!!

I made spaghetti using spaghetti squash as our noodles and it was AMAZING!  I have been doing this for years and tonight I was reminded how yummy it is!!!

Ingredients (including turkey burger & spaghetti squash)
Squash5
Cook upside down at 375 for 45 minutes.  Take out of oven once it’s squishy on top.
Squash4It will look like this once it’s done.  A fork will scrape out the insides like noodles. Squash2Homemade spaghetti sauce that only took a few minutes and did NOT come out of a jar! Squash3END RESULT = YUM YUM YUM!!! Squash1Ingredients:
1 spaghetti squash
1lb turkey burger
Coconut Oil
1 onion
10 cloves of garlic
1 orange pepper (or color of choice)
3 zucchini
4-5 heirloom tomatoes
4-6 chopped mushrooms
Lots of fresh basil
Salt / Pepper
Organic garlic salt

Cook your spaghetti squash on a cookie sheet for 45 minutes at 375 or until squishy on top.  Turn it over once it’s out of oven as it’s SUPER hot.  In meantime put a spoonful of coconut oil in a pan and sauté chopped onion, garlic & bell pepper.  Add in turkey meat and brown.  Chop up and add the tomatoes, zucchini, mushrooms & basil.  Season GENEROUSLY with salt, pepper & garlic powder or salt.  Put a lid on it and let it simmer for 4-5 minutes.  Use a fork and scrape out the squash like noodles.  Serve the meat sauce on top.  Top with nutrition flakes (if desired) which will resemble parmesan cheese.
ENJOY!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Circuit Time – AGAIN!!!

Workout2

Eat Clean, Train Hard, Be Well
Amy Approved = Creating Harmony Through Fitness & Whole Foods

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