New Years Circuit Dates!!!

 2018                                                             Let’s ROCK 2018!!!
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)
Jan 4th
Jan 11th
Jan 18th – NO
Jan 25th
Feb 1st
Feb 8th
Feb 15th
Feb 22nd

7 weeks for only $157.50(Kennedy member) or $192.50 (non-member)  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

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Stuffed Bell Peppers

bellpepper1                                                                                Before
bellpepper2                                                                                 After

Many of you probably already make these on a regular basis but I thought I would share the recipe I made up because they were a HIT!!!

Ingredients:
1lb organic turkey burger (best price is Costco)
1 onion
Garlic
1/2 bag frozen spinach (I buy organic at Trader Joe’s)
1/2 bag frozen corn (I buy organic at Trader Joe’s or Costco)
Salt / pepper
Coconut aminos – a dash or 3
Garlic sauce (same brand as coconut aminos) – a dash or 3
Organic smoked paprika
Organic dried cilantro
Red bell peppers x 3 – you can probably use up to 5 as I had a lot of meat leftover

Preheat your oven to 350.  Saute the garlic & onion.  Add the turkey burger & brown.  Add the frozen spinach, corn, coconut aminos & garlic sauce.  Continue to brown.  Add the spices (generously) and season to taste.  Cut your bell peppers in half, rinse out the seeds & fill them with the meat / veggie mixture.  Bake for 20 min at 350.  I ate 3 halves (I KNOW!!!) for dinner and then 2 more halves cold, the next day for lunch.  SUPER YUMMY!!!

ENJOY!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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A quick circuit for this crazy holiday season!

Photo25The holiday season is underway and I know it’s VERY easy to “skip” a workout or three as there is more on your plate than usual.  Please know that ANY movement is better than NO movement.  After your run or cardio I challenge you to pick 3 exercises and run through them 3 times.  It will activate your fast twitch muscles which will “stoke” your metabolism.  It will also help keep you STRONG  & lean during this crazy holiday season.  Here are a few examples:

Jump Lunges x 20
Tricep Burpee’s w/ Jump Tuck x 10
Plank Hip Drops x 20
(repeat 3 times)

Plie Jump Squats x 20
Push-up x 10
Side Plank x 15 each side
(repeat 3 times)

Walking Lunges w/ Butt Kick x 20
Pike Push-ups x 10
Seated Russian Twists w/ Weight x 20
(repeat 3 times)

Glut Raises on Stability Ball (legs straight – tummy on ball) x 20
Wall Sit x 1 min
Stability Ball Crunches x 20
(repeat 3 times)

DB Stiff Legged Dead Lift w/ Upright Row x 15
DB Lateral Raise x 15
“V” ups (seated) x 20
(repeat 3 times)

These are just a few examples but will make a world of difference in your overall strength, body fat, mental state & feeling of accomplishment!!!  So after your cardio session always save a few extra minutes for a quick circuit!!!

PROUD OF YOU!!!
Xo

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EASY Homemade Granola

granola1

Dry Ingredients:
3 cups gluten free rolled oats
1/2 cup raw almonds, chopped
1/2 cup sprouted pumpkin or sunflower seeds
1/4 cup unsulphured shredded unsweetened coconut
1/8 cup Enjoy Life chocolate chips (DF) (optional)
1/2 cup chopped unsulphured dried fruit (optional)

Wet Ingredients:
1/2 cup raw honey
2 teaspoons melted coconut oil (organic raw unfiltered)
1 tablespoon cinnamon
1 teaspoon vanilla
Pinch of sea salt

Instructions:
Preheat oven to 350 degrees.

Mix dry ingredients (oats, coconut, nuts & seeds only) in a glass baking dish and toast them in the preheated oven for 15-20 minutes, stirring occasionally.

While the oats are toasting, combine the wet ingredients.

After the oats are toasted (they should be aromatic), drizzle the honey mixture over the oats.  Stir until well combined.

On a baking sheet lined with wax paper form a single layer of the oat mixture.

Place the baking sheet back in the oven and turn the oven OFF.  This will allow the granola to finish toasting without burning.  Let it sit in the oven for 5-8 minutes.  Remove from the oven and let cool completely.

Once cooled add the rest of the dry ingredients.  Store in an airtight glass bowl, jars or glass container of your choice.
granola

ENJOY!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Thanksgiving!!!

turkeyHere are a few recipes that we make at Thanksgiving:

Cranberry Sauce:
1 x 12oz bag frozen or fresh cranberries
3/4 cup coconut sugar
1 granny smith apple
1 cup water

Bring water to a boil then add cranberries and a peeled / chopped apple.  Add the sugar and begin “flopping” the cranberries over instead of “stirring”.  Boil for 8 minutes.  Let them cool on the stove and then put them in a glass container.  They will last in the fridge for weeks.

Paleo Pumpkin Pie

Bacon Wrapped Dates
1lb bacon
Dates

Cut the dates in half and take out seed (if there is one).  I make 3 per piece of bacon.  Wrap date with the bacon and use a toothpick to hold it together.  Bake at 425 for 15-18 minutes.

Mashed Sweet Potatoes
Sweet potatoes
1 lb bacon
Onion
Garlic
Nut milk
Salt / pepper

Chop the potatoes into small chunks & boil.  Fry up the bacon & sauté the onion and garlic.  Once the potatoes are soft, strain the water and add chopped bacon, onion & garlic.  Add nut milk, salt & pepper and MASH into your desired consistency.  ENJOY!

Turkey

Green Beans, Asparagus or Brussels

 

Thanksgiving3
The holiday season is HERE!  Let the craziness begin.  I LOVE LOVE LOVE this time of year.  It’s crazy, fun, festive, busy, full of love & family time.  It’s easy to get caught up in the craziness of it all so remember to SLOW DOWN and be GRATEFUL for everything that surrounds you TODAY.  It’s easy to always want “more”, to be 5lbs thinner, to want those expensive jeans etc…  Sit down and be THANKFUL for everything that surrounds you TODAY.  I believe that the universe is a powerful tool so it’s important to tell the universe what it is you want but also to thank the universe for your blessings.

Tips for holiday eating:
*SKIP THE BREAD!!!

*Have one plate of food (YES anything you want) but don’t go back for seconds
*Only have a few bites of dessert
*MOVE – get up before the craziness begins and MOVE
*Don’t overindulge in the appetizers.  Save your appetite for the meal
Thanksgiving

Be grateful for everything that surrounds you TODAY!!!!  Happy Thanksgiving & CHEERS to a wonderful holiday season.  LIFE IS GOOOOOOOOD!!!!
Xo

Amy Approved = Creating Harmony Through Fitness & Whole Foods

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New spice obsession & EASY crockpot pork!!!

My sisters both cook with a TON of paprika and I have never used this spice unless a recipe calls for it.  I found organic paprika and organic smoked paprika (Iherb.com) and am in LOVE with the smoked flavor!!!  So on the below recipes you will find that I am using it like crazy.

greenbeans2Green Beans with smoked paprika
Ingredients:
Green Beans trimmed
1/2 large onion
Minced garlic
Salt / pepper
Organic smoked paprika

Sauté the onion & garlic until soft.  Toss in the trimmed beans, salt, pepper & paprika.  Add a dash of water, stir and then put a lid on top to let the beans soften.  Serve warm but they also make great cold leftovers.

Crockpot Shredded Pork
1 pork butt or 1 pork loin (we bought a large loin at Costco & cut it into 3 chunks & froze in separate Ziplocs)
1 onion
Minced garlic
Salt / pepper
Organic smoked paprika
Organic garlic salt
Organic red pepper flakes

Rinse the frozen pork & set into the bottom of your crockpot.  Add chopped onion, minced garlic & all above spices.  Add about 1 inch of water and set the pot in high all day.  Before serving take the pork with a large fork and put it into your Kitchen aid.  Quickly “mix” the meat until it shreds (takes about 10 seconds).  Put the meat back into the liquid, stir & serve!!!
greenbeans3ENJOY!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Coconut Crusted Chicken Strips!!

Sounds fancy right??!!!  SUPER EASY – they only cooked for 15 minutes!  Don’t mind that my photo is NOT as “good” looking as the one below BUT it’s all about taste right??!!!
Chix3

Serves 2 to 4

Ingredients

  • 2 boneless, skinless chicken breasts;
  • 1/2 cup (or less) coconut flour;
  • 2 eggs;
  • A splash of full-fat coconut milk;
  • 1 cup (more or less) shredded coconut;
    Sea salt and freshly cracked black pepper to taste;
  • Preparation

    1. Preheat your oven to 400 F.
    2. Using a heavy object, like a rolling pin, hammer the chicken breasts so that they flatten to an even thickness. Cut the chicken into long strips that are about 3/4″ to 1″ in width.
    3. You will need three bowls; one for the coconut flour, one for the coconut milk and egg mixture (just beat the eggs and milk together) and one for the shredded coconut.
    4. Coat each chicken strip in the coconut flour, then dunk in the egg and coconut milk mixture and finally coat in the shredded coconut. When finished, place the chicken strips on a large baking sheet, leaving some space between each strip and cook for 10 to 12 minutes, or until chicken has completely cooked through.
    5. Serve with some paleo ketchup or a homemade plum or chili sauce or my avocado dip and enjoy!

Thanks to Paleo Diet Lifestyle for this great recipe!

Chix2My version 🙂  I PROMISE they taste great!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Bison Chili with Sprouted Mung Beans

bison chiliI know your first question is…  MUNG BEANS??!!!  Ok I found these in the back of my pantry BUT I am almost positive you can find them at Whole Foods, Amazon and/or possibly at California Fresh.  Sprouting a bean before consuming makes them MUCH easier to digest; however, because I refuse to do this step, I buy them already sprouted.  You do have to boil them for 5 minutes but they are an easy nutritious addition.  The Bison is amazing in this recipe but you can use grass fed beef, ground turkey, ground chicken or even ground lamb.  Make it your recipe!

Ingredients:
1 pound bison
1 onion
2 tablespoons minced garlic
4-5 carrots
1/2 stalk organic celery
Corn off 1 cob (or organic frozen)
1 can organic black beans
1 cup dry sprouted mung beans
1 can organic tomato paste
Salt – lots!
Pepper
Organic chili powder – as much as you enjoy

Boil 3 cups of water and add 1 cup mung beans.  Boil for 5 minutes then let sit for a bit with the lid on.  Saute the chopped onion, garlic, carrot & celery until soft (you may need a dash or three of water to keep from sticking to pan).  Season with salt, pepper & chili powder.  While sautéing, pour into your crockpot the black beans, tomato paste & cut the corn off the cob and throw it in.  Once the vegetables are soft add them to your crock and then use the same pan to brown your bison.  Season the bison with salt, pepper & chili powder and add a dash of water if needed.  Add the bison, mung beans and enough water so it’s the consistency you desire.  Turn your crockpot onto medium for the rest of the day.  At dinner taste and season if needed.  It will store awesome in your fridge so make sure you take the leftovers for lunch.  I CHALLENGE you to try this as it is a VERY satisfying meal!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Halibut Burgers!!!

halibutDo you have leftover halibut, salmon or cod??!!  Either of these fish will work for my halibut burgers!!!  I used a similar recipe to my turkey burgers and they were a hit!!!  Last night we BBQ’d a huge amount of halibut in hopes to have leftovers.  Today I whipped up a mix and grilled up the leftover fish.

Ingredients:
Halibut – probably about 1 pound but you can modify according to how much fish you have cooked
1 egg
1/4 cup or so of GF oats – use as many as needed
1 onion
1 apple
4-5 mushrooms
Organic garlic salt
Red pepper flakes
Organic dried cilantro (optional)

Blend the onion & apple in your vitamix until smooth.  Pour it into your bowl over the cooked fish.  Crack an egg, add the chopped mushrooms, oats & all spices.  Mix with a wooden spoon.  Put avocado oil onto your grill pan and put the heat on medium high.  Once warm, make your patties with your wooden spoon and hands.  Flip the burgers once the bottom side is brown.  Brown both sides and ENJOY!!!  Alongside I served corn on the cob, steamed broccoli, green salad, black bean & avocado dip.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Holiday Circuit – confirm your spot!!!

thanksgiving5
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 2nd
Nov 9th
Nov 16th
Nov 23rd – Happy Thanksgiving – NO class
Nov 30th
Dec 7th
Dec 14th
Dec 21st
Dec 28th

8 weeks for only $180.00 (Kennedy member) or $220.00 (non-member)  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

turkey

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