Friday Fitness – Circuit!!!

thWarm-up 10 min
Internal / External Band Rotation x 15 each side
Supermans x 20 (flat on stomach)

Jump Rope x 100
Reverse Lunge w/ DB Lateral Raise x 20
Push-up / Tuck Jump (knees to chest) x 20
Plank Hip Drops x 20
Side Lunges x 10 each leg
Bicycles x 50
Tricep Push-up x 2 / Mtn Climbers x 10 (repeat 5 times)
Seated DB Russian Twists x 20
DB Bicep Hammer Curls x 10

Repeat 3 times
DOWNDOG = DONE!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Burrito in a Bowl – YESSSSS!!

chix

Don’t be jealous of my dinner!!!!  Ok but for real it was seriously AMAZING!!!  For my family I heated up organic corn tortillas and made them chicken taco’s.  The chicken I put in the crock pot all day then right before dinner I threw them into my kitchen aid to quickly shred.  Then poured it back in the juice which made it moist and absolutely perfect!

Ingredients:
3 organic chicken breasts
Spices for chicken: garlic, organic garlic salt, red pepper flakes, cumin & organic dried cilantro)
Amy’s organic refried black beans (canned)
Organic salsa
LOTS of green salad (mine had kale, lettuce, cabbage, carrots & apple)
Organic tomato’s

Take the frozen or fresh chicken breasts and put them in your crock pot on high for the day.  Add garlic, the above spices and about 1 cup of water.  At dinner time take the breasts (not the liquid) and shred them in your kitchen aid (takes 30 seconds ish) and then put them back into your crock pot.  Mix the shredded chicken back into the spices & liquid.
Put your salad into the bowl, refried beans, chopped tomatoes, salsa & chicken.  ENJOY 1 OR 2 bowls!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Chocolate Zucchini Bread – the perfect treat!!

Zucchini6I had MORE zucchini that was going to turn bad so Charly and I whipped up this chocolate zucchini bread.  Bare with me on the portion of ingredients as we made this recipe up…BUT it is VERY husband approved so I think you will love it!!!

Ingredients:
1 cup graded zucchini
1 banana
3 eggs
1 tsp organic vanilla
1 tsp organic cinnamon
1/4 cup ish organic raw cocoa powder
2 spoonfuls organic coconut sugar
1 tsp sea salt
2 tbsps ish dairy free chocolate chips
1/2 cup ish brown rice flour
1 tsp baking soda

Preheat your oven to 350.  Blend everything EXCEPT the brown rice flour & chocolate chips.  Once mixed add the flour slowly until it looks thick enough (I am not 100% sure on amount of flour we used).  Add the chocolate chips and quickly mix.  Grease your pan with coconut oil, pour in mixture & bake for 30-35 min (I always use my convection button on my oven as it cooks everything more evenly) or until the toothpick comes out clean.

If you don’t want it sweet take out the coconut sugar and the chocolate chips.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Fall Circuit – Do you have a confirmed spot??!!

260566_372272542876616_464869078_nThis fall wake up early and CHECK your workout OFF the list!!!!  My 6am or 7:05am class will help you build muscle, lean you down & drop body fat!!

My group circuit class is a once a week guaranteed workout that will rev your metabolism, create muscle confusion (which helps achieve results), challenge your body and mind and increase your muscle endurance & strength.  I also offer nutritional counseling via email & text when you are enrolled in my class.

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)
Sept 7th
Sept 14th
Sept 21st
Sept 28th = NO circuit
Oct 5th
Oct 12th
Oct 19th
Oct 26th

7 weeks for only $157.50 (Kennedy member) or $192.50 (non-member)  If you can’t make every workout you can buy a 5 or 10 session punch card (punch cards do NOT expire).

Punch card prices:
5 classes: $112.50 (member) 5 classes: $137.50(non-member)
10 classes: $225.00 (member) 10 classes: $275.00 (non-member)

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.  All fitness levels are welcome!!

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

Workout

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Monday GOALS!

Monday2Tell me 3 short term goals that you will accomplish this week. Happy MOTIVATED Monday‼️💪🏽🎉❤️👍🏼✔️😎

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Zucchini Fries for the WIN!!!

zucchinifriesIf you are like us and have SO much zucchini (how can 1 plant produce so many??!!) this recipe is for you!!!

Ingredients:
2 large zucchini’s
2 eggs
1/2 cup almond flour
1 tsp red pepper flakes
1 tablespoon organic garlic salt
1 tablespoon organic dried basil

Preheat oven to 425.  Cut the zucchini into thick strips.  Whisk 2 eggs into one bowl and then mix the rest of the ingredients into another bowl.  Dip the zucchini first into the egg mixture and then the spices bowl.  Bake on a baking sheet or parchment paper for 25 minutes.  You can be creative and make up your own dipping sauce but we enjoyed our favorite avocado dip!!

Avocado dip: (I have been playing with this recipe so here is todays fav)
2 avocados
Dried cilantro (fresh is best but this is what I had)
Juice of 1 lemon
Salt / pepper
Garlic powder
2-3 tablespoons warm water

BLEND & put into a glass container – it stays for 5-6 days because of the lemon.  Add it to your lunches for a dose of healthy fat.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Toaster Waffles Anyone??!!!!

Toaster WafflesI have to admit that I have been very tempted to buy the “gluten free” toaster waffles for my kid at the grocery store.  They look amazing and probably taste like heaven HOWEVER… I looked at the ingredients, which I couldn’t even pronounce all the words, and decided to make my own.  I took my banana egg recipe, quadrupled it and it made 10 waffle halves.  I plan to freeze them all and have toaster waffles READY for any morning!!!

Toaster Waffles1Ingredients: (enough for 10 waffle halves)
4 bananas
8 eggs
Organic vanilla
Cinnamon
Dash or 2 of honey
Seasalt
Brown rice flour – use as much as you would like to thicken the dough

Mix everything in your kitchen aid.  Use coconut oil on the waffle maker and bake away!!!  Freeze in ziplocks and toast to enjoy!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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YES – Green Meatballs for the WIN!!!

meatballs

GREEN meatballs were a HIT in my house tonight.  Our garden has an abundance of zucchini so I blended one with my usual apple & onion and it added a great twist to my recipe.  It also made for more volume which means LEFTOVERS!!!!

Ingredients:
1lb organic turkey burger
1 organic egg
1 organic apple
1 onion
1 zucchini
1/2 cup or so gluten free oats
1 portabella mushroom
Organic garlic salt
Pepper

Blend in your Vitamix a chopped apple, onion & zucchini.  Pour into a bowl then add egg, turkey burger, oats, chopped mushroom, garlic salt & pepper.  Mix with a big wooden spoon and then spoon the clumps into a baking dish or three 🙂  Add a bit of water, cover with foil and bake at 400 for about 1 hour.  The last 15 minutes take off the tin foil and let them brown.

I served them with steamed broccoli, a big green salad, organic baked beans (for Charly & Ben) & sauerkraut.  I used salsa as my salad dressing, mustard on my meatballs & coconut aminos for the steamed broccoli.  Everything pretty much “married” on my plate and it was AMAZING.  Let me know when you try my recipe!!!

meatballs2

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Go-to dinner idea…

lettuce wrapsLettuce wraps are a staple in my house for a few reasons…
1.  I can make them in less than 30 min
2.  They are low carb which is what I prefer at my dinners
3.  I can easily add rice or corn tortillas on the side for my family and everyone is happy!!!
4.  You can use anything that you have in stock – even frozen vegetables
5.  They make for AWESOME leftovers

Lettuce Wraps:
Romaine lettuce
1lb bison (organic turkey burger or grass fed beef is also great in this dish)
1 onion
Garlic
Frozen spinach
1 bunch asparagus
5-6 mushrooms
Organic frozen corn
Salt / pepper
Coconut aminos
Whole food salsa (just make sure the ingredients are all WHOLE FOODS)
Sauerkraut – because we all need fermented foods in our diet!!!

Avocado dip: (I have been playing with this recipe so here is todays fav)
2 avocados
Dried cilantro (fresh is best but this is what I had)
Juice of 1 lemon
Salt / pepper
Garlic powder
2-3 tablespoons warm water

BLEND & put into a glass container – it stays for 5-6 days because of the lemon.  Add it to your lunches for a dose of healthy fat.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Amy Approved Circuit!!!

21769_10151323800006687_2123031326_n

Warm-up 5 min (jog, power walk, elliptical, bike etc…)
Supermans w/ Lat squeeze at the top of each rep ( 2 sets of 15 w/ child pose in btwn sets)
DOWN DOG

Burpee w/ Wide Push-up / Jump Tuck x 10
Walking Lunges w/ HEAVY plate overhead x 20 (back knee almost touches ground)
BOSU Bicycles x 50
Band Rows in Plie x 20
Plie Jump Squats x 20 (drop band & do 20 jump squats touching hands to ground each time)
Tricep Chair Dips x 20 (elbows in)
Plate front raise in a WALL SIT  x 20 (leg wide enough to get full ROM)
BOSU Oblique Planks x 15 each side (elbow on blue)
BOSU Tricep Burpee’s w/ Jump Tuck x 10 (push-up on blue)
BOSU Plank Hip Drops x 20 (elbows on blue)
BOSU Taps x 50

Repeat 3 times
Time each round & KEEPING GOOD FORM try & beat your time!!!

DOWN DOG & DONE!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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