Posts Tagged ‘Fitness Tips’

2 Small Changes…

2012 is upon us & a lot of you are probably reflecting on 2011 & deciding your goals for this exciting new year.  If you are upon your personal health & fitness goals and feel overwhelmed with where to start let me ease your anxiety by telling you all it takes is 2 small changes.  You don’t need to do an entire overhaul because guess what??  Chances are you won’t stick with it.  But if you just make 2 small changes for 30 consecutive days those 2 changes will become a habit.  Then you can tweak 1 or 2 more things until you are at your goal weight, your energy is soaring, you feel strong & confident & you are ready to maintain.

*Cutting out sugar
*Cutting out WHITE everything (breads, pastas, sugar, flour, crackers…etc)
*Doing 20 air squats & 10 push-ups every morning before you shower
*Tossing the hazelnut & candy cane coffee creamer
*Stop eating after dinner
*Strength train 3 times per week (30 minute quick circuit will do!)
*Cut out ALL processed foods – anything that is packaged or has more than 2 or 3 ingredients
*Increase your GREENS – can you eat greens at all 3 meals???
*Try Amy’s Kale smoothie
*Try a new recipe from Amy Approved one time per week
*Limit alcohol intake to 2-3 drinks per week
*Sleep at least 7-9 hours per night
*Eat 1-2 Amy Approved snacks ONLY per day
*At dinner eat only a high quality protein source & a huge pile of veggies.  Skip the grains & dessert – not necessary!
*Hike at least once per week
*Find your perfect BALANCE

Which 2 small changes you are going to make TODAY???

Amy Approved = Creating Harmony Through Fitness & Whole Foods

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Burpee’s Challenge

I LOVE running the Shell Beach ridge but wanted to throw in a little strength work without being at the gym.  So I threw in 4 x 10 burpee’s throughout the 4 mile run.  I love “elements” & this run with burpee’s definitely does the trick!

I CHALLENGE you on your next run or power walk to throw in 4 sets of 10 burpee’s.  Report back on how it goes!!!

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Amy Approved = Creating Harmony Through Fitness & Whole Foods

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Paleo Fitness Pyramid

Can you “sacrifice” a few hours of your week to build muscle, improve bone density, get stronger, fitter, faster & leaner?

Lift Heavy Things – Resistance training is the cornerstone of fitness.  Stronger people live longer, survive hardships better, and are able to enjoy life more fully than weaker people.  Two to three Lift Heavy Things workouts of 7-60 minutes each week, employing the Four Essential Movements.  (push-ups, pull-ups, squats & planks)

Run Really Fast Every Once in Awhile – Sprinting is the biggest “bang for your buck” exercise.  It’s brutally effective and highly efficient, promoting growth hormone release, fat burning, and lean mass building.  It’s over in 10-15 minutes and you only need to do it once per week 🙂

Move Frequently at a Slow Pace – Slow movement is the foundation of fitness.  Walking, hiking, gentle cycling…these aren’t about burning calories, they’re about maintaining the movement and the ability to move.  Three to five hours a week.

That’s about four to six  hours a week total, with just about an hour of strength training, fifteen minutes of sprinting, and three to five hours of walking.  You do that, and you’ll be in darn good shape.

Thank you Mark Sisson of Mark’s Daily Apple for this great article!

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Tips to Keep Movin’ this Fall Season

Photo Credit Fall Leaves image by Paul DeLuca from

Fall is my favorite time of the year…It is the best time of the year to run, walk & be outdoors.  My high school running coach used you say “the leaves are cheering for you – GOOOO Green & Gold!” (our school colors).  Enjoy the changing of the leaves, the crunch under your feet, the time to yourself.  Don’t let this fall season slip by without getting outside & appreciating what nature brings this time of year.

1.  Motivate Yourself
Recommit yourself to exercise.  Take 5 minutes to write down the reasons you exercise, a short & long term goal (weight loss or your next 5K) & a weekly schedule.

2.  Plan Ahead
This season the days are shorter so plan to wear reflective clothing, dress in layers and BE PREPARED so you have ZERO excuses to skip your workout.

3.  Think Outside the Box
Think of fall as a time for change, try something new!  Hike a new route, trail run, join a kickboxing class, try out CrossFit, take a small group circuit training class or join a running/walking group.

4.  Remember the 30 Day Rule
“‘It takes about four weeks for the body to adapt to lifestyle changes,” says Price. That’s why people who give up on their fitness programs tend to do so within the first 30 days.  So, when the alarm goes off in the morning and it’s darker and colder, don’t roll over and hit the snooze button.  “Try to stick with a program for a month,” Price says. “After a month, behavior patterns will have adapted and it will be much easier to stick with it after that.”

5.  Strive for the 3 C’s


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