Archive for the ‘Exercise / Fitness / Circuits’ Category

Exercising in the Rain – yes or no??!! ☔️❤👍🏼🌧🎉

Does running / exercising in the rain make you sick? I often get this question and the answer is NO! From my years of running in Alaska and running collegiately at Eastern Oregon I ran in some crazy conditions. My high school running coaches taught me that you get sick IF you get cold. So the minute you finish your run / workout it’s important to strip off your wet clothes & put on dry warm ones. NO EXCUSES when it comes to winter training. Dress warm, get outside & RALLY! 🎉💪🏽🌧👍🏼❤️

#amyapproved #AKstyle #tough #amyapprovedfitness #strong #fit #lean #cleaneating #foodprep #running #garmin

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Client Success!!!

holidayThis is exactly what my client did…  She put her “wishes” into action and wait until you read her results!!!  This girl was a client of mine years ago and 8 weeks ago contacted me to start training her again.  She came back with fire, motivation, self discipline and a desire to make these changes a LIFESTYLE not a quick fix.  We agreed to train twice a week, made a nutrition plan, implemented it and here are her results:

8 weeks
7.8lbs LOST
BMI down 1.4 points
4″ LOST
Body Fat DOWN 5.8%

What is she doing that others are not??!!!  FOOD PREPPING.  She works 12 hour shifts so her schedule is very demanding.  She takes two days a week and prepares her meals, puts them in glass containers (portioned correctly) and freezes most of them.  Is this easy?  YES – once she nailed down the simple meals that she enjoys she stuck and is sticking to the basics.

I know this can be tricky when you are preparing meals for your entire family, but it’s do-able!!!  I food prep for my breakfast, lunches & snacks on Sunday’s and then keep our dinners very simple and have a few crockpot staples that work for busy evenings.  Please let me know how I can help you achieve your health & fitness goals.  Taking care of YOU first will make you a better person, friend, husband, wife, daughter, son, boss, c0-worker etc.  Food doesn’t have to be stressful or complicated.  Just stick to the basics of WHOLE FOODS cooked simply.  See Amy Approved for lots of recipes!!!!

I am proud of you miss anonymous client!!!!!!  KEEP UP THE AMAZING WORK!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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One Workout at a Time… Circuit!!!

4993Sometimes fitness & health can be overwhelming.  Breaking up your mindset to ONE workout at a time, ONE meal at a time, ONE day at a time can help your goals feel more achievable and able to maintain as a lifestyle.  Here is a circuit you can do on your own and CHECK IT OFF your list!!!  PROUD OF YOU!!!

Equipment: BOSU & Jump Rope

Warm-up 5-10 min (jog, elip, row, power walk, jump rope, air squats etc)
Supermans or Pelvic Bridges 2 x 15
Push-up / Down Dog x 15

BOSU Sissy Squats x 20 (stand on blue, butt to heals)
BOSU Push-ups x 15 (hands on black)
Jump Rope x 150
BOSU Oblique Planks (forearm on blue) x 15 each side
BOSU Lateral Jump-overs (blue up) x 20
BOSU Bicycles (low back on blue) x 50
Jump Rope x 150
Tricep Push-up (hands on blue) / Jump Tuck  x 10
BOSU Air Core (R armpit / L armpit = 1 rep) (hands on black) x 10 each leg
Split Lunges w/ Back foot on BOSU (blue part) x 15 each leg (db’s an option)
Jump Rope x 150

Repeat 2-3 times
Down Dog
DONE

Amy Approved = Creating Harmony Through Fitness & Whole Foods

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Home Workout

Warm-up: 5-10 min easy cardio
Toe Taps (standing, opposite hand to foot) x 20
Pelvic Bridge Marches x 20
DOWN DOG

0-circuit-indoor

CHALLENGE – in between each round SPRINT for 60 seconds.  You can do this via running, rowing, cycling, jump roping or even elliptical.

**You can add weights to the squats & lunges.  You can also vary the “crunches” w/ plank hip drops or scissor kicks.  Be creative & ROCK the circuit!!!

Yoga – 5 min
DONE!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Thanksgiving Workout!!!

thanksgiving5Skipping your workout on Thanksgiving is NOT an option so here is a circuit you can do ANYWHERE!!!!  All you need is YOU, a jump rope & motivation!!!

Warm-up
5-10 minute power walk or jog
High Knee’s x 20
Butt Kicks x 20
Karaoke x 20 each direction
Pelvic Bridge Marches x 20
DOWN DOG

Circuit:
Push-up / Jump / Jump
(jump feet in then out) x 15
Sissy Squat Jumps x 20
(feet together, bring butt to heels then JUMP)
Jump Rope x 1 min or 150 jumps
Pike Push-up x 15 (top of head almost to ground, shoulders over wrist)
Reverse Lunge & JUMP x 10 each leg (stay on same leg for 10 reps)
Jump Rope x 1 min or 150 jumps
Tricep Chair Dips x 20
(find a chair and do dips with elbows IN)
Plank Hip Drops x 20
Jump Rope x 1 min or 150 jumps
Scissor Kicks x 50
Tricep Burpee’s w/ Jump Tuck x 10
Jump Rope x 1 min or 150 jumps

Repeat 2-3 times
DOWN DOG
DONE!!!
thanksgiving4

I am grateful for YOU!!!  Let me know how your Thanksgiving morning workout goes!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Circuit = Fit & Strong!!!

555002_10200758688233322_230555633_nWaking up an hour earlier to make sure you get in your workout is NOT easy.  But if we all took the easy road we would be fat, lazy, unsuccessful and unfulfilled.  Those times when you don’t feel like rocking your circuit at least accomplish one round.  Simple disciplines practiced daily will lead you to success.  NEVER GIVE UP!!!

Warm-up 5-10 minutes EASY
DOWN DOG
Internal / External Rotation with a band (rotator cuff warm-up)

2-3 rounds with 1 minute rest after completing each round

Sissy Squat Jumps x 20 (feet together & butt to ankles)
Push-up / Reach / Reach x 15
DB SL Dead Lifts (for your hamstrings) x 15
DB Shoulder Press (palms facing each other) x 15
DB Inner Thigh Plie Jump / Pulses (hold the DB’s straight down) x 20
Plank Hip Drops x 20
DB Reverse Fly’s x 15
Tricep Push-ups x 10

If you want a bit more cardio built in SPRINT a 1/4 mile (or 2 minutes of alternative cardio) in between each round!!!

3-5 minutes of YOGA & DONE!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Quick Daily Circuits


Here is a quick circuit you can do daily:

Step or Jump Lunges x 20

Push-ups x 10

Plank w/ Side Taps x 20

Mtn Climbers x 20

Plié Jump Squats x 20

Forearms Forearms Hands Hands x 10

Tricep Push-ups x 10

Repeat 2-3 times
Downdog & DONE 💪🏽🎉

A short circuit on a daily basis will rev your metabolism. Quick daily workouts (that bring your muscles to fatigue) DO make an impact! Monday exercise plans?
Amy Approved = Creating Harmony Through Fitness & Whole Foods 💚

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Circuit – For when I am on vacation!

I am going to Alaska for two weeks (EEEK!) so here is a workout you can do while I am gone.  (there are lots more written on Amy Approved so aim for 3 circuits per week!)
432206_373849746052229_2032485402_nEquipment needed: jump rope, band

Warm-up 5 min. (jog, elip, bike, row etc..)
Supermans 2 x 15
Down Dog

Jump Lunges x 20
Push-up / Reach / Reach (reach leg through opposite armpit) x 15
Plank w/ Side Taps x 20
Scissor Kicks x 20
(repeat 2-3 times)

RUN 2 minutes HARD (or jump rope)

Tricep Burpee w/ Jump Tuck x 10
Band Rows in Plie x 20 (hold shaft of band)
Plie Jump Squats x 20
(repeat 2-3 times)

RUN 2 minutes HARD (or jump rope)

Band Side Steps x 40 / Bicep Curls x 10
Pike Push-ups x 10
Sissy Squat Jumps x 20
(repeat 2-3 times)

RUN 2 minutes HARD (or jump rope)

DOWN DOG
DONE

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Monday Motivation!


Happy MOTIVATED Monday! Exercise plans?? 👍🏼💪🏽💪🏽👏🏼👏🏼🎉🎉

#amyapproved #hiitworkout #circuit #cleaneating #pegan #paleo #greens #foodforfuel #fitforlife

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Amy Approved = Creating Harmony Through Fitness & Whole Foods 💚

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Make YOU Time Happen Most Days of the Week!!! 


7 mile run and a quick circuit DONE before 7am. Happy HEALTHY Friday!! 🍀

#makeithappen #babyasleep #upearly #goals #motivated #leadbyexample #amyapproved

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