30 min circuit!

This morning I rocked a 30 min bike (stationary) and 30 min circuit that I challenge you to do!!

Bike
10 min EASY – just “spin” and break a sweat
Set timer for 20 min
1 min “hard” / 30 sec “easy” / 30 sec “moderate” (repeat this for 20 min)
DONE!!

Quick movement prep (yoga flow – do what your body needs)
3 rounds – break as needed in between rounds but no break in between exercises

Chin-ups x 8, 6, 4 – HOLD on last rep for 20 “knee-ups”
*modification – jump chin-ups or use an assist band / for “knee-ups” do lying leg lowers on floor
Reverse lunges off a 2″ step w/ “pop” at the top x 10 ea leg
*modification – no step and/or no “pop”
BOSU Oblique Planks x 10 ea side
*modification – drop knees to floor and/or take out BOSU
Full body “V” ups x 25
*modification – forearm plank w/ “v” up
Push-up / down dog x 10
*modification – knees on push-up
HEAVY (I used 25lbs in each hand) DB Shoulder Press (use legs for power) x 10
DB stiff legged dead lifts x 10
*modification – lying stability ball hamstring roll-out
Glider “V” ups x 10 / Obliques x 10
*modification – forearm plank hip drops x 20
Band reverse grip triceps pull-down x 10

Repeat 3 times
**rest in between a sets as needed but NO rest in between exercises – you’ve got this!!!

This workout took me about 55 min but may take a bit longer depending on how much you rest in between sets.

Amy Approved Fitness
Certified Personal Trainer
Lean, Fit, Confident, Strong

Sunrise, Sweat, Sunshine, SunsetAMY APPROVED!!!  

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CBD Cream

Sore muscles – no problem!!! This is hands down the best CBD cream I have ever used. It’s high CBD content (500mg) mixed with menthol makes for an awesome sore muscle relief cream!!! I use it a few days per week and was shocked at how one application lasts all day! I love the product so much that I ordered a bunch and have them in stock. Cost is $30 for the 4oz bottle. Contact me if interested!

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It’s the little things…

As we enter 2022 I wanted to take a moment to remind you of the “little daily habits” that make health and fitness a lifestyle, a smooth ride instead of a roller coaster. These are practices that I live by and wanted to share with you:

1. Start every day with 10oz filtered water & 1/2 fresh squeezed lemon / lime.
2. Snooze button doesn’t exist – if you set an intention to wake early to workout, journal, meditate, organize your day etc follow through when the alarm goes off. In my mind the snooze button does not exist.
3. Go to bed around the same time each night (preferably early enough to aim for 7-9 hours of quality sleep) – this helps your morning ritual!
4. Close the kitchen after dinner.
5. Keep nutrition simple. Stick to whole foods – if you don’t know what an ingredient is on a label skip it. Eat 3 meals of whole unprocessed foods, only snack if necessary & STOP buying processed junk food you cannot say “no” to!
6. Skip the carbs at dinner MOST of the time. At your evening meal aim for a fistful of protein, 2-3 veggie options and a whole food fat like olive oil or avocado.
7. Give your gut a minimum of a 12 hour “rest”. Lemon water and black coffee are OK.
8. Move daily – sweat most of the time. Some days this is yard work and other’s its a trail run, strength workout or circuit.
9. Intensity is key – on the days you set aside time to sweat be intense. Get your HR to 80-90% of your max for short intervals (30-45 seconds).
10. Drink half of your body weight in ounces of water daily. If you sweat add 10-20 additional ounces.

I read this early this morning and wanted to share:
“This is so contrary to what we learn on the internet about good health. Good health does not come from supplements, a long list of elaborate recipes, chlorophyll shots or the newest gadget, it comes from quality food, sleep, movement and connection”

Instead of making a HUGE change in 2022 I encourage you to set weekly intentions to incorporate little daily habits that encourage a calm, smooth and consistent ride when it comes to your health and fitness.

Happy New Year!!! I am so excited to continue coaching you to help you be the best version of YOURSELF!!! Cheers to a year of adventure and a lifestyle of good health and fitness!

Amy Approved Fitness
Lean, Fit, Confident, Strong

Sunrise, Sweat, Sunshine, SunsetAMY APPROVED!!!  

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Cauliflower Hummus

Ingredients:
1 head cauliflower
3-6 cloves fresh garlic
1 avocado
2-4 tablespoons olive oil
Sea salt
Juice of 1 lemon
Onion powder (optional)
1/4 cup ish water (until desired creaminess)

Preheat oven to 375, cover a baking pan with parchment paper and place your bite size pieces of cauliflower and garlic cloves onto your pan. Toss with avocado or olive oil & sea salt. Roast for 30 ish minutes or until golden brown. Dump the cauli & garlic into your blender or food processor and add the avocado, lemon, olive oil, dash more of sea salt, onion powder and water. Blend until extremely creamy. Taste and add more salt, water & oil as needed. Store in a glass container in fridge and dip everything from veggies to your protein of choice.

ENJOY!!!

Amy Approved Fitness
Lean, Fit, Confident, Strong

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Green Smoothie!!

This smoothie is DELICIOUS and extremely nutritious!!!!

Ingredients:
1/2 frozen banana
1/2 ish + cup frozen mango & pineapple
Thumbnail (fresh or frozen) ginger
1/2 large avocado (fresh or frozen)
2+ cups fresh spinach
Dash Ceylon cinnamon
Water

ENJOY!!!

Amy Approved Fitness
Lean, Fit, Confident, Strong

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BLEND

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Bomb Cheese Sauce!!

Ingredients:
1 1/2 cups raw cashews (soak for 2-4 hours)
2 tablespoons fresh lemon juice
2 cloves garlic
1/2 tsp organic ground turmeric
1/2 tsp organic chili powder
Sea salt
Healthy pinch black pepper
1 cup water

Soak your cashews in water for 2-4 hours. Place all ingredients into your blender (Vita-mix is recommended for ultimate creaminess) and blend until desired consistency. If it’s too thick add a bit more water. Store in a jar in your fridge for 5-7 days.

Enjoy this creamy deliciousness over your favorite pasta (our favorite is red lentil pasta by Tolerant), zucchini noodles, chicken, broccoli, cauliflower or veggies of your choice.

ENJOY!!!

Amy Approved Fitness
Lean, Fit, Confident, Strong

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Pumpkin Waffles!!

Fall is in the air (well not really on the Central Coast…but a change of weather is!) so adding pumpkin to your recipes is a MUST!!! I typically keep it simple and stock my pantry with organic canned pumpkin (not to confuse this with pumpkin pie mix) so I can quickly and easily add pumpkin flavor to my recipes! Pumpkin is an easy replacement for eggs (1/4 cup pureed pumpkin = 1 egg) but you can easily add eggs for a boost of protein, if you do this I would suggest adding a big more flour for desired consistency.

I apologize that I do not measure. Please use your own judgement and make your batter the consistency of any traditional waffle batter.

**Makes 4 large waffles

Ingredients:
1/2 ish can organic canned pumpkin
2 bananas
2 tablespoons high quality olive or avocado oil
1-2 tsp organic Ceylon cinnamon
Dash sea salt
Dash organic vanilla extract
1/2 tablespoon baking soda or powder
Organic corn flour
Organic rice flour
Organic oat flour
Dash of organic maple syrup or raw honey (optional)

Preheat your waffle iron. In your Kitchen-aid mixer (or by hand) mix the pumpkin, bananas, oil, cinnamon, salt, vanilla and honey. Slowly add a bit of each flour & the baking soda. I like the grittiness of corn in mine so I started with that flour and added a bit extra. Continue to watch your mixture to assure it’s has the consistency of traditional waffle batter. Spray your waffle iron with avocado spray oil or use a paper-towel to coat ghee or coconut oil. Cook until golden brown – serve HOT!!!

These “corn” waffles were inspired from a backpacking trip I went on in Big Sur this past spring. When we got out of the woods (dirty & hungry!) we stopped in Cambria at the most fabulous little outdoor cafe that served GF, DF, soy free UNPROCESSED corn waffles. They were EPIC (and purple) so this past weekend I re-created them to the best of my ability adding my own “twist” of pumpkin!!!

ENJOY!!!

Amy Approved Fitness
Lean, Fit, Confident, Strong

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Homemade Gummies!!

These easy, healthy, high protein and gut friendly gummies are a hit in my house!!! The grass-fed gelatin has a unique combination of aminos acids and has been shown to play a role in joint health, brain function and may improve the appearance of skin and hair. “Sneaking” this into your families diets is a genius idea!!!

Ingredients:
1 cup 100% fruit juice or 2/3 cup fruit puree and 1/3 cup 100% fruit juice (make sure only ingredient is “apples” or “oranges”.
8 tsp grass fed gelatin (I found the above one on amazon)
2 tablespoons raw organic local honey (optional)

Supplies:
Small saucepan
Silicone mold or 8×8 glass pan (I bought molds on amazon)
Baking sheet (if using mold)
Small measuring cup
Pyrex measuring cup (for easy pouring)
Whisk
Spatula

Instructions:
1. If you’re starting with whole fruit, make puree by blending fruit in a blender. Then measure fruit puree into the pyrex first. Add honey if using.
2. Measure juice into a small sauce pan and turn the heat on medium low. Add the gelatin and whisk constantly. Bring the mixture to an almost simmer – you want it to be definitely warm but not hot, to the touch – about 3 minutes. The liquid should be opaque or clear and the gelatin should be completely dissolved before proceeding.
3. Add the juice / gelatin mixture to the puree (if using) in the pyrex with the spout. Whisk to combine juice / gelatin with puree and/or honey, if using.
4. Place the mod on the baking sheet. Pour mixture into the molds, but do not overfill them. Alternatively, pour the mixture into the 8×8 glass pan.
5. Place the entire baking sheet with the mold on top, or the glass pan, in the freezer for 20 minutes.
6. Pull the gummies out from the freezer and pop out the molds. Store in a glass jar in fridge for up to 2 weeks.

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AK Halibut Ceviche!!!

Alaska halibut on the Big Sur river – does it get any better??!!!

I am a huge ceviche fan but have never made it myself simply because it terrified me!!! My client Nancy gave me not only the recipe but the confidence to try and it was a HIT!!! I used frozen halibut (unthawed it that morning) and a combination of lemons and limes. I found that my limes weren’t yielding much juice so meyer lemons were needed to cover the fish to assure it was “cooked”! I served the ceviche with corn tortilla chips and the next day for lunch I put it over a bed of zucchini noodles. DELICIOUS and very Amy Approved!!!

Ingredients:
1 halibut filet
Juice of 7-10 limes and/or lemons
Chopped tomatoes – Nancy recommends romas so you can get most of the seeds out
Fresh chopped cilantro
Fresh chopped cucumbers
Fresh chopped red onion
Salt / pepper

Chop the halibut into bite sizes pieces and squeeze enough citrus to cover the fish. Let the fish marinade for about 25-30 minutes stirring occasionally. Dump out excess juice then add in your chopped cilantro, onion, cucumbers, tomatoes, salt & pepper. Mix well and serve with organic tortilla chips.

ENJOY!!!

Amy Approved Fitness –
Lean, Fit, Confident, Strong

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Charly’s Banana Bread!

Ingredients:
2 bananas
2 apples (blended)
1 tsp ceylon cinnamon
t sp organic almond or vanilla extract
1 cup flour of your choice (we used 1/4 cup buckwheat, 3/4 cup rice & a dash of coconut flour to thicken)
1/4 cup ish honey
2 tbsps organic brown sugar
Dash sea salt
Dash baking soda

Preheat oven to 375. In your Kitchen-aid mix the bananas, cinnamon, vanilla, salt, brown sugar & honey. In your Vita-mix blend the apples until almost smooth (you can use use peels) and pour into batter. Mix in the flours & baking soda and stir well! Bake for 35-45 min or until a butter knife comes out clean! It takes longer than you would expect to get the middle done!

ENJOY!!!

Amy Approved Fitness –
Lean, Fit, Confident, Strong

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