Posts Tagged ‘amy approved’

Crock Pot Meals

I have had a lot of clients ask for more crock pot recipes so I thought I would do a quick post on my favorites.  Crock pot meals are KEY for busy evenings and make clean eating possible.  Staples for us are homemade turkey or bison veggie chili, tri-tip, whole roasted chicken, homemade bone broth chicken soup, shredded chicken & shredded pork.  I also found a website that has a TON of Amy Approved recipes that probably have a lot more flavor than mine 🙂

  1. Turkey or Bison Veggie Chili – MY FAV!!!  I whip it up on my morning break, toss it into the crockpot on medium all day.  It makes for a warm, satisfying meal and amazing lunch leftovers!  HERE is the recipe.  This link I made it on the stove top but just throw it into your crock.
  2. Tri-tip – EASY!!!  Take a FROZEN (yes no prep!) tri-tip, rinse with water, place into your crockpot, smother with garlic, chopped onion, organic garlic salt, salt & pepper & 2 inches of water and turn on HIGH for 8-10 hours.  When you get home take out your salad (ALWAYS have a big salad & dressing made up in the fridge like THIS one).  Take out the Trader Joe’s microwaveable rice which is done in 3 minutes (I prefer you make rice on the stovetop but sometimes this is a lifesaver) and SERVE DINNER.  You can meat, LOTS of salad and about 1/4 cup rice with coconut aminos on top.
  3. Take a WHOLE chicken, take out the gizzards and place BREAST DOWN into your crockpot.  Season with minced garlic, salt, pepper, organic garlic salt and anything else you desire.  Cut an orange into wedges and squeeze 1-2 onto the chicken and stuff them inside.  Cook the chicken for 6-8 hours.  You do not need any water as it will make it’s own juices.  When you get home take out your salad (ALWAYS have a big salad & dressing made up in the fridge like THIS one).  Take out the Trader Joe’s microwaveable rice which is done in 3 minutes (I prefer you make rice on the stovetop but sometimes this is a lifesaver) and SERVE DINNER.  You can meat, LOTS of salad and about 1/4 cup rice with coconut aminos on top.  If not in the mood for salad blanch a batch of asparagus.  Boil 2 inches of water, trim the asparagus and toss them in for 3 minutes or until the water turns green.  Strain, top with a generous amount of salt and juice of a lemon.  SERVE!!!
  4. Bone broth chicken soup – after your chicken dinner take off all the leftover meat and put in glass container in fridge.  Put the bones, gizzards, skin etc BACK into the crockpot, add water almost to top, ACV (bragg’s raw), salt & pepper.  Cook overnight.  In morning strain out “junk”, put broth back into your crock pot and throw in chopped carrots, celery, onion, garlic, mushrooms (whatever you enjoy in your chicken soup – even frozen veggies are fine) & leftover chicken.  Add a tiny bit of rice.  Cook until you get home and WA-LA – you have BONE BROTH chicken soup that is amazing for your gut!!!
  5. Shredded pork or chicken.  Take frozen or fresh chicken breasts or thighs OR a whole pork and set it into crockpot with minced garlic and chopped onion.  Season with ANY organic spices.  I prefer organic garlic salt, onion powder, salt, pepper, organic cilantro etc…  Add about 2 inches of water and cook on high for 6-8 hours.  At dinner time take a fork and SHRED.  You can make lettuce wraps (romaine) topped with salsa & avocado (corn tortillas for your family) or put shredded meat on top of a salad.  The possibilities are endless and the meat makes for great lunch leftovers.

I CHALLENGE you to try all of these recipes and report back!!!  Remember that clean eating is NOT hard if you stick to the basics that you know and enjoy.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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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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Spring Circuit Dates!!!

photo34My circuit peeps are on a ROLL and I am excited to keep it going this spring!!!  If you are new to my class we are super excited to have you as all fitness levels are welcome!!!  I believe in fitness for LIFE.

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, increase your muscle endurance and strength.  I also offer nutritional counseling via email & text when you are enrolled in my class.  Here are the details:

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)

March 9th
March 16th
March 23rd
March 30th
April 6th
April 13th
April 20th
April 27th

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 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

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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thanksgiving4The holiday season is HERE!  Let the craziness begin.  I LOVE LOVE LOVE this time of year.  It’s crazy, fun, festive, busy, full of love & family time.  It’s easy to get caught up in the craziness of it all so remember to SLOW DOWN and be GRATEFUL for everything that surrounds you TODAY.  It’s easy to always want “more”, to be 5lbs thinner, to want those expensive jeans etc…  Sit down and be THANKFUL for everything that surrounds you TODAY.  I believe that the universe is a powerful tool so it’s important to tell the universe what it is you want but also to thank the universe for your blessings.

What are you eating at your Thanksgiving table???  We are making a Paleo Thanksgiving dinner that will include:

Turkey
Ham
Paleo Stuffing (I don’t have this recipe written but google it – YUM),
Mashed Sweet Potatoes
Homemade Cranberry Sauce (I use coconut sugar, cranberries, apple & water),
Fermented Sourdough Bread
Something green – not sure what…
Paleo Pumpkin Pie (YES Ben adds dairy whip cream!)
Another dessert – not sure what yet…

Tips for holiday eating:
*SKIP THE BREAD!!! (unless you have fermented sourdough bread!)
*Have one plate of food (YES anything you want) but don’t go back for seconds
*Only have a few bites of dessert
*MOVE – get up before the craziness begins and MOVE
*Don’t overindulge in the appetizers.  Save your appetite for the meal
thin-thanksgivingI am starting my day with a  run and a quick circuit.  What are your workout plans?  Get in my Thanksgiving circuit !!!

ThanksgivingBe grateful for everything that surrounds you TODAY!!!!  Happy Thanksgiving & CHEERS to a wonderful holiday season.  LIFE IS GOOOOOOOOD!!!!
Xo

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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I CHALLENGE you to pack your lunch for 1 full week…

I CHALLENGE you to pack your lunch for 1 full week (5 business days).  If you go to lunch with a client I understand that you will eat the restaurants food (CLEAN GF choices) but if you go with an employee etc you CAN bring your food into a restaurant or choose to eat at home or office.

Please purchase this today (If you chose not to buy the dressing holder you can use a small glass container with a lid).

The night before please prep:
*1 big green salad (make it FUN like my salad in this link)

*Whip up the dressing in above link (It lasts in fridge for DAYS)

*Make one of the folllowing:
^Bake 2 sweet potatoes & store in glass container in fridge
^Make a batch of organic white or brown rice
^Bake 1 butternut squash

*Make up a mix of canned wild Salmon (I buy mine at Costco)
Here is what I love:
1 can wild salmon, Bubbies dill pickles, organic mustard, 1/2 avocado, celery & salt/pepper
Store the salmon in a glass container.  This will be enough for 2 lunches.

*Apples – have 5 in fridge ready to go

Workday morning:
Take your LARGE mason jar & put the sweet potato (rice or butternut squash) on the bottom (about 1/2 cup), shove the rest of the jar full of salad and 1/2 of the salmon mix you pre-made the night before on top.  Put the dressing into the holder and screw the lid on.  Grab an apple and you are on your way.  At lunch time pour in your dressing, shake & ENJOY!!!!  Eat the apple with your lunch.

It basically looks like THIS, but your starch will be at the bottom.

Are you up for this challenge??  Any questions??

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Amy Approved Stew!!!

I was CRAVING the kind of stew that I had growing up SOOOOO I made up my own recipe and it was so good I have to post it on Amy Approved!!!  Before I begin please note that this IS husband and Charly approved!  (YEAH).  I am a red meat diva (gristly meat scares me…) SOOOO filet it is!!  Please feel free to use stew meat or whatever you prefer, but always opt for GRASS FED.

Ingredients:
2 grass fed filet’s (probably close to 1.5lbs)
1/2 stalk celery
3 large carrots
1 large sweet potato
1 onion
Garlic
1 can organic full fat coconut milk
Avocado oil or coconut oil
Salt / pepper

Sauté the chopped onion, garlic, celery & carrot’s until tender in a tiny bit of avocado or coconut oil (3-4 minutes).  Add the chopped filet & sauté (I used my soup pan for all of this) until browned.  Add the chopped sweet potato, canned coconut milk & spices.  Stir and add water as needed.  Simmer for 1-2 hours or until the potatoes are tender.  Cool & ENJOY!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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A HUGE Salad = Leftovers!!!

cabbagesaladI just prepped a HUGE cabbage, lettuce, kale salad.  I am pairing it with bbq’d chicken thighs, corn on cob & baked sweet potato fries.  Leftovers are key to eating clean lunches.  Make an extra big dinner tonight and enjoy the leftovers.  What’s for dinner???

Salad Ingredients:
1 head organic napa cabbage
1 small head romaine lettuce
6-8 kale leaves (tear off stems)
2 grated carrots
1 small pear
1 small apple
1/4 cup or so of sprouted pumpkin seeds
2-3 stalks of celery

Dressing:
Avocado oil
Local raw organic honey
Organic mustard
Salt
Juice of a lemon

Chop up all salad ingredients, whisk salad dressing, toss & serve.  The dressing lasts for a few days in the fridge in a glass container.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Sizzlin’ Summer Circuit – LEAN & MEAN!!!

img_1237.jpg

My once a week class will help you become FITTER, LEANER, STRONGER & help you to reach your health and fitness goals!!

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)

July 14th
July 21st
July 28th
Aug 4th
Aug 11th
Aug 16th**
Aug 25th
Sept 1st

**This class is being held on a Tuesday

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 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

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Veggies & Bison over Lentil Pasta – YUMMMM!!!

My hubs found this green lentil “pasta” at Costco.  The ONLY ingredient is LENTILS!!  I covered the ziti with a bison & veggie sauce & topped it all with avocado.  A warm and satisfying meal!!!
ziti

Ingredients:
Lentil pasta (when I cook it I use a dab of olive oil & sea salt)
1lb bison (or ground chicken / turkey / beef)
1 onion
Garlic – as desired
1/2 stalk celery
6 large carrots
6-8 mushrooms
Pinenuts – as desired
Avocado
Coconut oil
Salt / pepper – as desired
Basil (I used organic dried)
Parsley (I used organic dried)

Cook the lentil pasta, strain & set aside.  In meantime put coconut oil into your pan and sauté the onion, garlic, carrots & celery.  Saute until soft adding a bunch of salt & pepper.  Add bison & brown.  Add chopped mushrooms, basil, parsley & pinenuts.  Simmer everything together (put a lid on it and keep stove low).  Serve the meat sauce over the pasta with avocado on top.

ENJOY!  (PS. this makes for great lunch leftovers!)

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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