Archive for the ‘Exercise / Fitness / Circuits’ Category

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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A quick body weight circuit!

Hello everyone! This body weight circuit is perfect after a 30-45 min run, power walk, elliptical, bike ride etc. A reminder on your cardio to add in a little intensity. Try this:

10 min easy
1 min “hard” – out of breath
1 min “easy” – feel recovered and ready to rally on your “hard” minutes
(repeat the 1 / 1 combo for 10-15 minutes)
10 min easy

Body weight circuit:
Single Glut Bridges x 10 ea leg
Reverse Lunges x 20 (alternating legs)
Push-ups x 10
Reverse Crunches w/ Pelvic Tilt at the top x 20
Lateral Lunges x 10 ea leg
Tricep Push-ups x 10 (or chair dips)

perform 3-4 rounds of this circuit

Quick yoga:
Down dog (walk the dog)
Lunge a foot through and stretch back hip flexor (do each side)
Wide straddle – reach an arm for the ceiling & one on the ground
Wide straddle – reach around behind back
Quad stretch – both sides

KEEP MOVING during this crazy time. I am here for you!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Proper Foot Wear

With the social distancing rule in affect our normal exercise routines have changed and I see a lot of families adding in hiking on dirt trails. This is AWESOME; however, PLEASE do not hike without proper hiking shoes!! The last thing you need to do is have you or your children slip and end up in the hospital full of people with the virus. In short do not take your kid hiking with athletic shoes that do not have traction. I made this mistake one time when my daughter was super young and it literally made her fearful of a downhill slope that should be fun to run down. From about 2 years old and on I have always invested in quality hiking shoes for her, myself and my husband. Pictured are our current shoes that we take onto the trails. For my husband and I we typically find an older version of our favorite trail shoes on clearance online at Running Warehouse (they ship for free or you can walk into their SLO location) and for Charly’s shoes I have had success online at REI, 6pm, Amazon and Zappos.

I am so proud to see families out hiking. Keep it fun and full of adventure!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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November Intentions

I often say the word “intention” in terms of a mindset and I want to reiterate the importance of your intentions or thoughts. I truly believe that you will attract what your mind puts out into the universe. That is why I often have you set an “intention” for your workout, for the month, for the next 1 minute interval and/or for your active weekend. Set an intention now to MOVE Thanksgiving morning and enjoy every moment with your family and friends that day.

Here are two turkey trots in our area to start our Thanksgiving day off right!!!
Pismo Beach
Avila Beach

HERE is the link to all of my Thanksgiving posts. I challenge you to try a new “cleaner” version of an old recipe this next week and see if you can fit it into your Thanksgiving meal.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Strength & Cardio Circuit!

I am off to Alaska for two weeks (YEAH!!) so I wanted to leave you with both a strength and cardio circuit!!

Warm-up 10 min easy
Pelvic Bridge Marches x 20
Down-dog / stretch

Inner Thigh Jump Together’s x 20
Push-up / Reach / Reach x 10
Db Row / Row Flare / switch arms x 8 each side
(repeat 2-3 times)

Jump Rope x 100-150

Hamstring Tic Tocs (single stiff legged dead lift) x 10 each leg
Pike Push-ups x 10
Reverse Lunge & jump x 10 each leg
(repeat 2-3 times)

Jump Rope x 100-150

Triceps Push-up / down dog x 10
Side Plank x 15 each side
DB Bicep Curl (hammer position) x 10
Plank Hip Drops x 20
(repeat 2-3 times)

Jump Rope x 200

DOWN DOG = DONE

CARDIO
Elip, bike, run, power walk, step mill

5 min EASY
1 min HARD
1 min EASY

(repeat for 20 min)
5 min EASY

STRETCH = DONE!!!

*these workouts do NOT have to be done on the same day

ROCK your workouts and clean eating when I am gone as we have GOALS!!! I will see everyone the week of July 8th.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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A Quick Holiday Circuit

thanksgiving2Do not stress over every calorie this holiday season.  Challenge yourself to MOVE everyday, drink plenty of water (half of your body weight in ounces) & eat very clean meals so you have some wiggle room at your festive Christmas parties. img_3171.jpg

*Cardio means rock what you CAN – run, jog, elliptical, bike, stair stepper, rower, jump rope…etc!!!

5 min cardio
Supermans 2 x 15
Down-dog

Walking lunges w/ butt kick x 20
Push / down dog x 10
Side plank x 10 each side
(repeat 2-3 times)

Cardio x 3 min HARD

Jump rope x 1 min
Plank x 1 min
Plie jump togethers x 20 (touch hands to ground – butt low)
(repeat 2-3 times)

Cardio x 3 min HARD

Jump Squats x 20
Tricep push-up x 10
Seated roman twists w/ feet in air x 20
(repeat 2-3 times)

Cardio x 3 min HARD

Scissor Kicks x 20
Plank hip drops x 20
(repeat 2-3 times)

DOWN DOG = DONE

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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CIRCUIT – Let’s Sweat!!!

I am headed to Alaska for a few weeks so I wanted to write a new workout for all of you to do!  If you need a modification please let me know!!!
4993
Warm-up 5-10 min easy
Supermans x 15
Down Dog / light stretching

Push-up / Down Dog x 10
Sissy Squat / Lunge / Sissy Squat / Lunge x 10 each leg
Seated Russian Twists w/ weight x 20 (feet up or 1 heel on ground)
(repeat 3 times)

Run, Elip, Bike, Stepmill, Row x 3 min HARD

Butt Blaster Machine x 10 each leg (across from water fountain)
Plie Jump Squats x 20 (touch hands to ground)
Plate Front Raises in a plié x 15
(repeat 3 times)

Run, Elip, Bike, Stepmill, Row x 3 min HARD

Nautilus Rows x 15 (across from water fountain)
Tricep Burpee w/ jump tuck x 10
Plank Hip Drops x 20
(repeat 3 times)

Run, Elip, Bike, Stepmill, Row x 3 min HARD

Tricep Skull Crushers w/ Fixed Barbell (lying on bench) x 12-15
Reverse Crunches on decline bench x 15
Single Lunge Jumps w/ 1 foot on bench x 10 each leg
(repeat 3 times)

Run, Elip, Bike, Stepmill, Row x 3 min HARD

Down Dog / Stretch
DONE!!!

You may start with 2 sets of each round and 2 minutes of cardio but work towards 3 sets and 3 min of hard cardio.  Happy circuit!!!

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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