Posts Tagged ‘Weight Loss’

Weight Loss & Cookies??!!!

YEP it’s possible. Two weeks ago Ben decided it was time to “lose the baby weight” :). He completely cut out wheat, dairy, white potatoes & added in a few workouts. He kept saying “I don’t think I’ve lost any weight but wow I feel so much better”. So today I made him weigh & he’s lost 10 lbs in two weeks!!!! He’s shocked & super motivated to lose more. Um LOVE it!!!! Goooooo Ben!!!

I make these cookies for him so he has something sweet but stays on track.

Ben Approved Cookies
1 cup raw almond butter
1 egg
1/2 organic coconut sugar
3/4 cup organic shredded coconut
Apple pie spice (or cinnamon)
Salt
Dairy & soy free mini chocolate chips

Mix all ingredients together. Roll into small balls onto your baking stone. Flatten with a fork & bake for 10 min at 350 deg.

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Since eliminating wheat, dairy & white potatoes from his diet he said the following has happened:

Heartburn completely gone
Way more energy
Joint pain & stiffness gone
Sleeps way better
10 pounds lost in 2 weeks!

He still has more weight to lose but he now feels that this is a new lifestyle for him.

If Ben can do this so can you!!!!

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My New Breakfast Obsession

2 ingredient pancakes!!! These babies take minutes to prepare and are a super clean, satisfying, HOT breakfast idea!

Ingredients
2 eggs
1 banana
Cinnamon
Coconut oil (for the pan)

Whisk the eggs in a bowl then take a fork & mash in your banana. Add a dash of cinnamon & whisk together. If you want the batter creamier put into your Kitchenaid mixer or Vitamix. Use a paper towel & wipe coconut oil onto your pan. Heat pan before adding batter. Heat & add batter one pancake at a time. Makes 2 large pancakes. I use a dash of raw honey to sweeten. YUM!!!!!

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Fat Burning CIRCUIT

Jog / Elip / Power Walk / Row 10 minutes
Supermans 2 x 15
DOWN DOG

Burpee’s w/ Push-up x 15
Ball “V” ups x 20 (shins on ball – hands on ground – “V” butt into air)

Run / Stair Step or Row x 3 minutes

Jump Lunges tapping Stability Ball to ground (over front knee) x 20
Pike Push-ups / Jump Tuck (= 1 rep) x 15

Run / Stair Step or Row x 3 minutes

Forearms / Forearms / Hands / Hands x 20
Plie Jump Squats x 20

Run / Stair Step or Row x 3 minutes

Tricep Chair Dips x 20
Ball Taps w/ feet in air x 30

Run / Stair Step or Row x 3 minutes

DOWN DOG
DONE!!!

AmyApproved = Creating Harmony Through Fitness & Whole Foods!!

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Amy Approved PIZZA???!!!


YEP it’s true…There IS Amy Approved Pizza! It’s grain free & pretty darn good! Give it a try!!

Prep Time: 5 min
Cook Time: 25 min
Serves: 1

Ingredients
  • ½ cup almond meal
  • ¼ teaspoon salt
  • ½ teaspoon each dried basil and oregano
  • ¼ teaspoon dried thyme
  • 1 teaspoon olive oil + extra for greasing the pan
  • 1 large egg
  • ⅓ cup tomato sauce
  • pizza toppings of your choice
  • optional: grated Parmesan cheese
Instructions
  1. Preheat oven to 325 degrees Fahrenheit. Line a baking sheet with parchment paper and lightly grease with olive oil.
  2. In a medium mixing bowl, combine almond meal, seasonings, olive oil, and egg. Spread the dough thinly on the parchment paper until it is 8 inches in diameter. Bake for 10 minutes. While it bakes, sauté toppings if desired.
  3. Remove crust from the oven and add tomato sauce and toppings. Bake for 15 minutes or until crisp.

Thanks to Humble Foodie for this pizza recipe!!!

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Miranda Before & After…33 Pounds Down…WOW!!!

11 year old Miranda has been on a weight loss journey these past 4 months and has LOST 33 POUNDS!!!!!  Click here to read a blog I wrote at the beginning of her journey.

Here is Miranda after she had lost her first 13 pounds (front row – red shirt):

Here is Miranda now after losing 33 lbs, completely changing her eating habits & exercising regularly:

Miranda has also learned to cook for herself.  Here is her breakfat yesterday which is an omelet made with an omelet maker, shredded sweet potatoes with cinnamon, and salsa.

Here is what Miranda had to say about her journey:

“Amy I have been so happy I have been eating good I feel like I have said that I can do this and that its not hard when you run I love my new and amazing life.”

Miranda I am SOOOOO very proud of you!!!!!!!!

You are inspiring the millions of overweight children & proving that exercising & eating whole foods will correct your health problems. Do not give up as these disciplines will carry over to your everyday life & create an amazing successful future for yourself.

Amy Approved = Creating Harmony Through Fitness & Whole Foods

Check out Amy’s online Fitness Superstore = ShapeItUp.com!!!

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Monday Motivation!!


Run 3 miles
Do 4 x 1 minute “fast” with a 1 minute recovery in between

Jump Rope x 100
Walking Lunges w/ Butt Kick x 20
Oblique Side Planks x 15 each side
Mtn Climbers x 30
Push-ups x 10
Tricep Push-ups x 10

Repeat 2-3 times
DOWN DOG & DONE!!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

Check out Amy’s online Fitness Superstore – ShapeItUp.com.  It will supply you with all of your fitness needs!!

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Prep Your Food for a Healthy Week

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We are re-modeling our kitchen at the moment…Ok well for a VERY long moment…at least 4 weeks….So I am KITCHENLESS!  Crazy…  So I am finding new ways to eat clean, prep & NOT eat out every night!  Week one went well, but I have to admit it was challenging!

So today (Sunday) I am prepping a bunch of veggies & am cooking a pork in the crock pot.  This will give us leftovers for a good two days worth of lunches.  I wrote a blog awhile back called: Prep is Key To Success and this is soooo true!  When you and your family are starving and you have nothing thawed, planned or readily available for easy quick meals you are most likely going to eat out, grab from the grocery deli or make box mac & cheese.  NO NO NO!  PREP PREP PREP!!!!!  Make sure you read my blog link above for some easy, great prep tips.

This above dish I took a big spoonful of organic unrefined coconut oil & sauteed the butternut squash (I bought the pre-cut ones at Costco) with a little salt until lightly softened.  I added water to make sure they didn’t burn & were able to cook thoroughly.  In the meantime I cut up my brussels sprouts, broccoli, 1 carrot & zucchini.  I then added the other veggies, balsamic vinegar, salt & stirred often to assure everything was evenly cooked.

INGREDIENTS:
Costco pre-cut butternut squash (1/2 package)
15 + brussels sprouts, quartered
1 small head broccoli, chopped
2 small zucchini, chopped
1 carrot, chopped
1.5 tbsps organic unrefined coconut oil
Salt
Balsamic Vinegar

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You CAN Do IT…One Day at a Time!

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Trainer Advice…

A few words of advice from Amy:

*Your dinner should consist of a protein, (fish, chicken, lean beef, lean pork, bison etc..) as many veggies as you would like & a fat source (avocado, coconut oil, olive oil etc..) ONLY.  SKIP the grains, breads, white potatoes, tortillas, rice etc…

*ZERO night eating.  Once the dinner is over the kitchen is CLOSED.  Intermittent periods of fasting will help you lose weight.  Be DONE at 6:30 with dinner and give your body a 12 hour fast.

*INTENSITY is key to weight loss.  Don’t just do long slow cardio… Do 5-8 one minute “fast” intervals to rev that metabolism.

*Start your day with ACV or lemon in a tall glass of water.

*JUICE – carrot / apple juice is AWESOME for your gut health which is directly related to your overall health.

*Eat protein at all 3 meals.  Try to eat animal protein at least 2 times per day.

*Eat your meals at planned times.  Intermittent snacking will only lead to weight gain.  Let your digestive system have a break in between meals.

*Get outside.  The mountains, trails, parks & roads are my therapy.  Soak up some vitamin D and take your workouts outside.  Mostly on the weekends!

*SLEEP – aim for at least 7-9 hours per night.

*Circuit training will help you get lean & mean! Running & circuit combo’d together does amazing things for your fitness!!

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Zucchini Fritters – in season & yum!

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Makes approximately 10 (3″) fritters
Cooking time: 20 minutes

Ingredients
2 cups shredded zucchini
3 eggs
1 Tbs coconut flour
1 tsp sea salt
1/4 tsp freshly ground black pepper
Coconut oil

Instructions
1. Shred zucchini & set aside.
2. In a large bowl, beat eggs together.
3. Sift coconut flour into eggs & beat together.
4. Mix shredded zucchini, salt & pepper together, and combine with egg mixture.
5. Meanwhile, set a large cast iron skillet over medium heat. When hot, add coconut oil to coat bottom of pan.
6. Spoon mixture into pan in desired sized fritters.
7. Flip once browned.
8. Put paper towel on plate & placed cooked fritters on.
9. Serve warm

We ate these with ground turkey cabbage rolls.  GREAT dinner!

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