Saturday Make-up Circuit

395759_425304364211249_839069880_nMy Saturday make-up circuit is going to be held September 19th at 8am.  Please let me know if you would like a confirmed spot.

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A few simple daily disciplines…

JRohn

A few simple daily disciplines can bring your fitness & health to a whole new level.  Name 3 small disciplines you are implementing TODAY!!!

Happy HEALTHY Monday!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Amy Approved Frozen Treat!!!

Banana1Charly likes a snack each night before bed so last night I whipped this frozen treat up.  If you let it blend long enough (about 5 minutes) it whips into creamy ice cream!!!  She LOVED it!!!

Ingredients: (serves 2)
1 frozen banana
4-5 pitted dates
Dash or 4 of cinnamon
Dash of coconut milk

Put everything into your Vitamix and use “variable” speed to get the chunks of bananas blended.  Use your tamper and really push down to assure everything is mixing.  Blend for about 4-5 minutes or until creamy & smooth.  We did find that it melted fast so ENJOY immediately :)

And it makes for a HAPPY toddler!!! Banana3

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Amy Approved Chili Dinner – Easy Crockpot Meal!!

ChiliDinner time!!!
Chili2In this photo everything is added to the crockpot but needs to simmer to merry the flavors together and cook the tomatoes.  I had the crock on medium for 4 hours.

Ingredients:
1lb ground turkey
1 red onion (mine was very large so I used 3/4)
7-8 cloves of garlic
4-6 organic carrots
1 cup dried organic lentils
1 can black beans
LOTS of tomatoes (probably 6-8)
Salt/Pepper
Dried basil (fresh is fine too)
Organic chili powder
Coconut oil

Cook your lentils first.  Boil 2 cups of water and pour in 1 cup of lentils.  Simmer for 15-20 minutes.  When done pour into crockpot.  In meantime sauté your onion, garlic & carrots in a spoonful of coconut oil.  Once soft add in your ground turkey and cook until brown.  Open your black beans and pour them into crockpot.  Add the pan of turkey, LOTS of salt, pepper & a dash or 3 of chili powder and basil.  Turn your crockpot onto medium heat and simmer for 4 hours.  I served mine with avocado & nutritional yeast on top and dipped a rice cake in for crunch.  I ate 2 bowls!  YUM!!!

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Fall Circuit Dates are HERE!!!

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Are you ready to become FITTER, LEANER, STRONGER & reach your health & fitness goals??!!!  My fall circuit sign-up is HERE!!!!

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)
Aug 6th
Aug 13th
Aug 20th
Aug 27th
Sept 3rd
Sept 10th
Sept 17th
Sept 24th

8 weeks for only $180.00 (Kennedy member) or $220.00(non-member) There will be a free Saturday make-up circuit during this round.  Date TBA!  If you can’t make every workout you can buy a 5 session punch card.  Cost is $112.50 (Kennedy member) or $137.50 (non-member).  Contact Amy for details.

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.  Let’s reach your fitness goals this fall season!!!!

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

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Quick EASY Lunch Idea

salmon lunch

Happy FIT Friday!!

Easy lunch – canned wild salmon (buy in bulk at Costco) mixed with organic mustard, a dab of veganaise, Bubbies dill pickle & salt / pepper. Put on a rice cake & top with avocado. You can eat 2!!!

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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!!!

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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???

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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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!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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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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