Posts Tagged ‘Circuit’

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

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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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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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Today I taught my 27th round (8-10 weeks each round) of circuit! I am extremely blessed to have my clients coming back for more. Fitness is a life long journey and I am beyond lucky to be a leader in this industry. Cheers to Amy Approved Fitness for LIFE 💪🏽🎉🎉🎉🎉

#amyapproved #fitforlife #hiitworkout #circuit #personaltraining #lovemyjob 

Amy Approved Fitness = 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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A Quick Metabolism Booster!

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I CHALLENGE you to wake up 20 minutes earlier and boost your metabolism with this quick circuit.  It doesn’t take much!!!

Warm-up 5 min (jog in place, jump rope, toe taps, butt kicks etc)
Supermans 2 x 15

Burpee w/ Push-up / Knee / Knee (knee to same armpit) x 10
Plank with Hip Drops x 20
Mtn Climbers x 20 (WIDE – plant foot to side of hand)
Pike Push-up x 10
Jump Lunges x 20
Seated Oblique Twists x 20 (feet up)
Tricep Push-ups x 10

Repeat 2-3 times
DOWN DOG = DONE

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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A Circuit you can do ANYWHERE!!!

 

 

217327_564216923601497_452746854_n

Warm-up 10 minutes (run, elliptical, bike, row, jump rope, power walk ETC)
Pelvic Bridges 2 x 15
DOWN DOG

Repeat 2-3 times
Set timer for 1 minute intervals with a 20 second rest in between

Push-up x 1 / Down Dog
Jump Rope
Pike Push-up x 1  / Jump Tuck x 1
Jump Lunges
Plank w/ Side Taps
Mtn Climbers (wide)
Tricep Push-up x 5 / Jump Squat x 1
Seated Oblique Twists (heels on ground if needed)

DOWN DOG = DONE!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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A glance at our girl who turned TWO this past weekend…

 

Charly2

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