Sizzlin’ Summer Circuit – home or gym!!!

 

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Warm-up with a 2 mile run or 15 minutes of alternative cardio
DOWN DOG

3 sets of each “superset” (do 3 sets of each paired exercises)

Single Legged Squats (holding a TRX or bar) x 10 each leg
Push-up / Jump Tuck x 10 (one push-up followed by one jump tuck – jump feet in then out)

RUN or STEPMILL – 3 minutes HARD

Single Legged Roman Dead Lifts – 15 each leg
Pike Push-ups x 15

Seated Oblique Twists w/ 20lb DB x 30 (lighter weight if needed)
Scissor Kicks x 20

RUN or STEPMILL – 3 minutes HARD

DB Bicep Curls in Plie x 15 (pick a weight that is fatiguing by 15 reps)
Plie Jump Squats x 20 (touch hands to ground)

Tricep Skull Crushers w/ barbell or db x 15  (pick a weight that is fatiguing by 15 reps)
Jump Rope x 100

DOWN DOG
DONE!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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“Skinny” Lunch & Fermented Foods!!!

Everyone needs to have 3 clean meals (one breakfast, lunch & dinner) that make them feel amazing and skinny!!!  For my “go to” lunch this always works like a charm.  Choose a meal that is easy to whip up and always have the items IN STOCK!!!  Brace yourself for this combo… It may sound strange but it is Amazing!  Even Charly LOVES it!!!
19-20 months 51119-20 months 510Ingredients:
1 can wild salmon (I use half a can & put the other half in glass container in fridge for the next day.  I buy them at Costco or Trader Joe’s)
3-5 forkfuls of Bubbies Sauerkraut (contains LIVE ACTIVE CULTURES – YES buy this brand!  Fermented foods are KEY to a healthy gut)
1/2 avocado
1-2 Bubbies dill pickles (optional)
English peas (these are ready to eat (no cooking involved) at Trader Joe’s in veggie section), cucumber or whatever crunchy veggie you love
Sea salt

Put the salmon, sauerkraut & avocado into your bowl & mash with a fork.  Add in the pickles, peas & sea salt.  ENJOY this balanced, clean, “skinny” lunch!!!

What is your SKINNY GO TO lunch???

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No-bake Energy Balls that WORK!!!

energy balls

I whipped these for my hubby to take with him when he golfs 18 holes.  He typically takes some type of a granola bar, 1-2 bananas & water but I wanted to make him something HOMEMADE that he loves.  So yesterday he put them to the test and LOVED them and so did the guys golfing with him.  They take 10 minutes max to whip up and you keep them in the fridge in an air tight glass container.

Ingredients:
1 cup gluten free oats
2/3 cup organic coconut flakes
1/2 cup almond butter or peanut butter
1/3 cup honey
1-2 tbsps chia seeds or sunflower seeds
Small handful raisins, craisins or a few of both
3-4 tbsps Enjoy Life chocolate chips (these are dairy & soy free)
1 tsp vanilla
Dash or 3 of cinnamon

Mix all ingredients, roll into balls & store in an air tight glass container in the fridge.
ENJOY!!!

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Do YOU have a CONFIRMED spot??

circuit22

Confirm your spot: 
Kennedy front desk 805-481-2888
Amy Harper – 805-234-2780 OR
amy@amyapproved.com

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Grow Your Own!!!

We are a bit late planting this year but in Cali it will still grow & thrive.  For Mother’s Day I wanted to get things planted so today we took action!!!

garden4Strawberries in pots and in green house is tomatoes & 2 types of cucumbers
garden5Edible patio is our goal!  So in boxes is lettuce & squash
garden6In these boxes there are 2 kinds of squash & pumpkins!!!

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Zucchini Noodle Goodness!!!

zucchiniNoodleThese noodles take minutes to make, are just like spaghetti noodles & are WAYYYY better for you!!!ZucchiniNoodle2This sauce I whipped up in 20 minutes.  I basically just opened my fridge and threw in what was available.zucchini5This is my zucchini noodle maker.  I bought it on Amazon.  You can warm the noodles in a pan but I did not in the below recipe.

Ingredients:
3 zucchini’s
1lb ground turkey
4-5 carrots
3-4 celery stalks
1 yellow bell pepper
Corn (optional – I had leftover on the cob in fridge)
4 tomatoes
Coconut oil – UNREFINED
Salt / pepper
Parsley

Make your zucchini noodles into a strainer in the sink.  Sprinkle with sea salt & let them sit.  This will take any excess water out of them.

Put a spoonful of coconut oil into a pan & sauté chopped carrots & celery for 4-5 minutes.  (if you have onions & garlic use this here in addition)  Add the turkey meat & brown.  Add in chopped bell pepper, tomatoes & cut the corn off the cob.  Season generously with salt, pepper & parsley.  (If you have any basil also add it).  Put a lid on and simmer for at least 10 minutes.  Serve over zucchini noodles – ENJOY!

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Turkey, Veggies & Sprouted Lentils over GF Cornbread – makes for AMAZING leftovers!!

turkey1

I whipped this up super fast & served it over gluten free corn bread.  Ok YES the corn bread was from a box but it was a treat and I used all “Amy Approved” ingredients/modifications.  Here is the sauce recipe:

1lb ground turkey
Spoonful of coconut oil
1 onion
3-4 garlic cloves
3-4 carrots (I used multi colored ones)
Yellow pepper
2-3 zucchini’s
5-6 mushrooms
1 cup sprouted lentils
2 large tomatoes
Organic dried parsley & basil (you can also use fresh)
Salt & pepper – lots!

Chop & brown the onion, garlic, carrots & bell pepper.  Add in the ground turkey.  Season with salt, pepper & brown.  Add in chopped zucchini, tomatoes & mushrooms.  Stir all together.  In meantime you should be cooking your lentils.  If you find the sprouted ones (JJ’s on the Mesa carries them) they only take 5 minutes to make.  Strain & add in your lentils (use a big pan).  Season generously with salt, pepper, basil & parsley.  Put a lid on and simmer for about 10 minutes or until the carrots are super soft.

Serve in a bowl or over GF cornbread.  Top with Bragg’s Nutrition Flakes if desired.
CornbreadI bought this at California Fresh Market in Pismo Beach.  The ingredients you are supposed to add are NOT Amy Approved so here is what I added:
1 egg
1 1/3 cup unsweetened coconut milk
6 tbsps. coconut oil
1/4 cup coconut sugar

lentilsHere are the lentils I LOVE that cook in just 5 minutes!!!  JJ’s on the Mesa carries them.

ENJOY!!!

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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!!!

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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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