Posts Tagged ‘fitness’

New Breakfast Idea!

Are you sick of the same old breakfasts???  Time to switch it up!
oatmeal

This is a recipe that you make the night before.  I whipped this up in 3 minutes as Charly was having her bedtime snack.

In a cereal bowl add:
1/4 cup chia seeds
1/4 cup gluten free oats
1 cup nut milk (I used full fat coconut milk)
Dash of cinnamon

Stir everything together, cover with plastic wrap & refrigerate overnight.  In the morning I added blueberries & blackberries.  Eat it cold & ENJOY!  You can also make this in a mason jar and grab it out of the fridge on your way out the door.  You can do a ton of variations with fruit, extra nuts or even a dash of honey.  Experiment and let me know your favorite combo!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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A Circuit you can do ANYWHERE!!!

 

 

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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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Acorn Squash Challenge!

acorn squash

Acorn squash is super high in potassium, Vitamin A & fiber. It makes for an amazing side dish and is awesome leftover. Just cut in half, scrape out seeds & coat with coconut oil & sea salt. (one below has brown sugar at Mr Bens request). Bake for 40 minutes at 375. I eat them cold with my lunch for the next 2 days. I challenge you to try acorn squash this week!!
Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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September Goals!!

Sept

Tomorrow is Sept 1st. Email me 4 short term health & fitness goals that you are going to work towards this month!  amy@amyapproved.com

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Sizzlin’ Summer Circuit – home or gym!!!

 

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Warm-up with a 2 mile run or 15 minutes of alternative cardio
DOWN DOG

3 sets of each “superset” (do 3 sets of each paired exercises)

Single Legged Squats (holding a TRX or bar) x 10 each leg
Push-up / Jump Tuck x 10 (one push-up followed by one jump tuck – jump feet in then out)

RUN or STEPMILL – 3 minutes HARD

Single Legged Roman Dead Lifts – 15 each leg
Pike Push-ups x 15

Seated Oblique Twists w/ 20lb DB x 30 (lighter weight if needed)
Scissor Kicks x 20

RUN or STEPMILL – 3 minutes HARD

DB Bicep Curls in Plie x 15 (pick a weight that is fatiguing by 15 reps)
Plie Jump Squats x 20 (touch hands to ground)

Tricep Skull Crushers w/ barbell or db x 15  (pick a weight that is fatiguing by 15 reps)
Jump Rope x 100

DOWN DOG
DONE!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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No-bake Energy Balls that WORK!!!

energy balls

I whipped these for my hubby to take with him when he golfs 18 holes.  He typically takes some type of a granola bar, 1-2 bananas & water but I wanted to make him something HOMEMADE that he loves.  So yesterday he put them to the test and LOVED them and so did the guys golfing with him.  They take 10 minutes max to whip up and you keep them in the fridge in an air tight glass container.

Ingredients:
1 cup gluten free oats
2/3 cup organic coconut flakes
1/2 cup almond butter or peanut butter
1/3 cup honey
1-2 tbsps chia seeds or sunflower seeds
Small handful raisins, craisins or a few of both
3-4 tbsps Enjoy Life chocolate chips (these are dairy & soy free)
1 tsp vanilla
Dash or 3 of cinnamon

Mix all ingredients, roll into balls & store in an air tight glass container in the fridge.
ENJOY!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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My client ROCKING IT!!!

chrissy

Here is Chrissy ROCKING IT at her weekend yoga retreat up in the Sequoia Mtns this past weekend!!!  PROUD OF YOU!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…
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Flourless Black Bean Brownies – YUM!

 

These babies were a HIT at my house!  I made them into mini muffins so they are just a bite size of goodness 🙂  I used 4 eggs to make the recipe more cake like but 3 eggs would also work.

brownie

Ingredients:
1 can organic black beans
Coconut oil (unrefined organic) – 2 tablespoons melted & cooled
Cocoa powder – 1/2 cup
Coconut sugar or Maple syrup – 1/2 cup
Eggs x 4
Vanilla – 1 tsp
Coffee – 1 tablespoon
Baking Powder – 1 tsp
Salt – 1 tsp
Dairy / soy free chocolate chips – 1/3 cup

Instructions:
Preheat oven to 350 degrees F.  Coat your muffin tin with coconut or olive oil.   Place beans & 1 egg in food processor and process until well blended.  Add other 2-3 eggs, sugar, coconut oil, vanilla & coffee.  Process again until smooth.  Next add in cocoa and baking powder; process once more until smooth.  Next fold in 1/3 cup of chocolate chips.  Divide batter evenly among muffin cups.  Bake for 25 minutes or until toothpick inserted into middle of a muffin comes out clean.  Cool for 10 minutes.  Keep muffins for a day at room temperature, then transfer to fridge & place in an airtight container.

ENJOY!

Amy Approved = Creating Harmony Through Fitness & Whole Foods
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Circuit Time – AGAIN!!!

Workout2

Eat Clean, Train Hard, Be Well
Amy Approved = Creating Harmony Through Fitness & Whole Foods

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Circuit Time!!!

Workout5NEW CHALLENGE!!!!!

Happy Fit (ALMOST) Friday!!!!

Eat Clean, Train Hard, Be Well
Amy Approved = Creating Harmony Through Fitness & Whole Foods

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