Posts Tagged ‘lean’

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!!!
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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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Spaghetti Squash Goodness – who needs noodles???!!!!

I made spaghetti using spaghetti squash as our noodles and it was AMAZING!  I have been doing this for years and tonight I was reminded how yummy it is!!!

Ingredients (including turkey burger & spaghetti squash)
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Cook upside down at 375 for 45 minutes.  Take out of oven once it’s squishy on top.
Squash4It will look like this once it’s done.  A fork will scrape out the insides like noodles. Squash2Homemade spaghetti sauce that only took a few minutes and did NOT come out of a jar! Squash3END RESULT = YUM YUM YUM!!! Squash1Ingredients:
1 spaghetti squash
1lb turkey burger
Coconut Oil
1 onion
10 cloves of garlic
1 orange pepper (or color of choice)
3 zucchini
4-5 heirloom tomatoes
4-6 chopped mushrooms
Lots of fresh basil
Salt / Pepper
Organic garlic salt

Cook your spaghetti squash on a cookie sheet for 45 minutes at 375 or until squishy on top.  Turn it over once it’s out of oven as it’s SUPER hot.  In meantime put a spoonful of coconut oil in a pan and sauté chopped onion, garlic & bell pepper.  Add in turkey meat and brown.  Chop up and add the tomatoes, zucchini, mushrooms & basil.  Season GENEROUSLY with salt, pepper & garlic powder or salt.  Put a lid on it and let it simmer for 4-5 minutes.  Use a fork and scrape out the squash like noodles.  Serve the meat sauce on top.  Top with nutrition flakes (if desired) which will resemble parmesan cheese.
ENJOY!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Fitness Challenge #3!!!!

challenge

XoXo
Eat Clean, Train Hard, Be Well

Amy Approved = Creating Harmony Through Fitness & Whole Foods

ShapeItUp.com – YOUR Fitness Superstore

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Holiday Circuit!!!

 

Charly 12-14 Months 067It’s that time of year to RAMP UP your fitness!!!  Do NOT wait until January 2nd to begin…  Holiday party’s, craziness, busy busy schedules can leave you feeling plump, heavy & bloated sooooooo here is a circuit that you can do anywhere!!!

Warm-up 10 minutes (power walk, jog, jump rope, air squats, elliptical, row etc…)
Pelvic Bridge Marches x 20
DOWN DOG

Squat Jumps x 20 (touch PALMS of hands to ground)
Push-ups x 10
Seated Oblique Twists x 20 (use a db or something weighted if possible)
Burpee’s w/ Tricep Push-up & Jump Tuck x 10
Tic Toc Lunges x 10 each leg
Plank w/ Side Foot Taps x 20

(repeat 2-3 times w/ a 1 minute rest after each round)

Down Dog
DONE!!!

Happy Holidays!!!
XoXoXo

Amy Approved = Creating Harmony Through Fitness & Whole Foods…
ShapeItUp.com = Your Fitness Superstore

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High Protein Breakfast – Simple, Warm & Clean!

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Fall is almost officially (Sept 23rd!) here so a warm breakfast is a MUST! These pancakes are high protein, warm, quick & Amy & Charly Approved!!

Ingredients
Serves 1 (double recipe for 2)
1 banana
2 eggs
Dash of nut milk (I use full fat coconut)
Dash of cinnamon
Coconut oil (for pan)

You can use a KitchenAid like me, a Vitamix or blender OR a good old fashioned fork & bowl. Blend banana, eggs, cinnamon & nut milk. Heat coconut oil in pan, pour mix on, add blueberries (optional). Flip when golden brown. I put my moms jelly on them but truly they are great plain. And YES eat the whole stack!!!
ENJOY!

Amy Approved = Creating Harmony Through Fitness & Whole Foods

ShapeItUp.com = Fitness Superstore

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Circuit Challenge

Run 3-4 miles with 4 x 1 minute “fast” intervals

Set your interval timer for 1 minute intervals with a 20 second rest.  Repeat the each round of exercises twice.

Equipment: Stability Ball

Round 1 (repeat twice):
Plie Jump Squats (feet wide / toes out)
Stablity Ball Plank Pull Backs (feet wide, forearms on ball, back & forth with arms)
Push-ups / Knee-ups with legs on stability ball

Round 2 (repeat twice):
Jump Lunges with Oblique Squeeze (take ball & twist across front leg)
Tricep Push-up x 1 / Jump Feet In & Out = Repeat!
Butt Ball Bridges – 10 each side / keep switching until minute is up (ball on mid back, 90 deg angle on leg, push out of heel, hips move up & down, squeeze BUTT!)

1% BETTER EVERYDAY – YOU CAN DO IT!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods

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Wednesday = Challenge

Plank with Side Toe Taps x 1 min
Plié Jump Squats x 15 (toes out & tap hands to ground)
Wide Push-ups x 10
Pike Push-ups x 10 (Pike butt in air, head down, use shoulders)
Tricep Push-ups x 10
Hip Tic Tocs x 50

Repeat 3 Times!

Take the Challenge!

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