Posts Tagged ‘Circuit’

Sizzlin’ Summer Circuit!!!

fatAre you ready to build some muscle, lean down & drop your body fat??!!  Join my sizzlin’ summer circuit!!!!

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)

May 4th
May 11th
May 18th
May 23rd** (this class is being held on a Tuesday)
June 1st
June 8th
June 15th

7 weeks for only $157.50 (Kennedy member) or $192.50 (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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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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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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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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Holiday Circuit!

November and December are almost here!!!!  My once a week circuit will keep you on track during the crazy busy holiday season.

thin-thanksgiving turkey thanksgiving2

Making YOU time (even a quick 20 minutes) on a daily basis will help you lead a life full of amazing health and a fitness level you never dreamed of.  Take action TODAY as YOU ARE WORTH IT!!!  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.  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)

Nov 3rd
Nov 10th
Nov 17th
Nov 24th – NO Circuit – Thanksgiving
Dec 1st
Dec 8th
Dec 15th
Dec 22nd

7 weeks for only $157.50 (Kennedy member) or $192.50 (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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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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Fall Circuit Dates Announced!!!

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

AmyApprovedMaking YOU time (even a quick 20 minutes) on a daily basis will help you lead a life full of amazing health and a fitness level you never dreamed of.  Take action TODAY as YOU ARE WORTH IT!!!  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.  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)

Sept 8th
Sept 15th
Sept 22nd
Sept 29th
Oct 6th
Oct 13th
Oct 20th
Oct 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

395603_370855396351664_77713293_n

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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