Posts Tagged ‘Exercise’

Fat Blasting Circuit!!

998758_398546286915908_1137653502_nI LOVE this saying!  Short bursts of intense exercise will CHALLENGE & CHANGE you!!!  Push your bodies, recover, eat clean & then sit back & see the results.  YOU CAN DO THIS!

Warm-up 10 min (elip, jump rope, run, power walk, bike, power squats etc)
Pelvic Bridge Marches 2 x 20
DOWN DOG

Air Squats & Jump (tap hands to ground) x 20
Push-up / Jump Tuck x 15
Seated Oblique Twists x 20 (use a db or med ball if possible)
(repeat 2-3 times)

Band Rows in a Seated Position x 20
Mtn Climbers (WIDE) x 50
Scissor Kicks (on your back) x 30
(repeat 2-3 times)

Band Side Steps x 20 / Bicep Curls x 10
Tricep Push-up / Jump Tuck x 10
Jump Rope x 100
(repeat 2-3 times)

DOWN DOG
DONE!!!

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)
Squash5
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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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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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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Exercise Challenge #2!!

challenge2

XoXo
Eat Clean, Train Hard, Be Well

Amy Approved = Creating Harmony Through Fitness & Whole Foods

ShapeItUp.com – YOUR Fitness Superstore

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Exercise CHALLENGE – BURPEES!!!

30 Day Exercise Challenge
260566_372272542876616_464869078_n

Day 1:  5 Burpees
Day 2: 10 Burpees
Day 3: 15 Burpees
Day 4: 20 Burpees
Day 5: DOWN DOG / Rest Day
Day 6: 20 Burpees
Day 7: 25 Burpees
Day 8: 30 Burpees
Day 9: 35 Burpees
Day 10: DOWN DOG / Rest Day
Day 11: 35 Burpees
Day 12: 40 Burpees
Day 13: 45 Burpees
Day 14: 50 Burpees
Day 15: DOWN DOG / Rest Day
Day 16: 50 Burpees
Day 17: 55 Burpees
Day 18: 60 Burpees
Day 19: 65 Burpees
Day 20: DOWN DOG / Rest Day
Day 21: 65 Burpees
Day 22: 70 Burpees
Day 23: 75 Burpees
Day 24: 80 Burpees
Day 25: DOWN DOG / Rest Day
Day 26: 80 Burpees
Day 27: 85 Burpees
Day 28: 90 Burpees
Day 29: 95 Burpees
Day 30: 100 BURPEES

Can you take on the 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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2015 CHECK IN!!!

20152015 is rockin’ & rolling.  How is everyone doing on their goals???!!!  TODAY be 1% BETTER, STRONGER, MORE DETERMINED, MORE DISCIPLINED, MORE MOTIVATED than yesterday!!!

KEEP IT UP!
If I can help you in any way let me know!  I have a bunch of circuits written on Amy Approved, a ton of recipes, join my circuit, hire me for one on one personal training or for internet based nutrition & fitness guidance.
XoXo
Eat Clean, Train Hard, Be Well

Amy Approved = Creating Harmony Through Fitness & Whole Foods

ShapeItUp.com – YOUR Fitness Superstore

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Happy NEW Year!!!

New Year As you know I DO NOT believe in new year resolutions as statistics show they do not work!!!  I have 2 challenges for you:

1.  Be happy NOW – not 10lbs from now (appreciate your body TODAY and tell the universe your goal weight with ease)
2.  Write down FIFTY things you and your family want to accomplish this year

Ben and I have done this for the past 2 years.  I just busted out our 2013 & 2014 sheets & it’s super fun to look back at what we wrote, accomplished & what we still need to work on.  The goals can be anything from health, fitness, vacation, personal financial to family time & more laughs.

Happy New Year!!!  CHEERS to amazing health & fitness in 2015!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods

ShapeItUp.com – YOUR Fitness Superstore

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Eating Clean While Dining Out – EVEN during the holidays!!!

So many people make excuses such as “oh well it’s the holidays” or “I’ll start January 1st” when it comes to food choices over the holiday season.  This is a HUGE recipe for disaster.  Do NOT wait until January to clean it up!!!  I am not saying eat 100% perfectly clean.  If you get your workouts in it’s OK to have a sweet treat a few times per week without seeing your weight soar.

Last night we went to Jaffa Café in the village of Arroyo Grande.  If you ASK for a gluten dairy free meal they accommodate you!!!  DO NOT be afraid to ask!!!  I had a chicken salad, cucumber salad & grape leaves.  It was AMAZING, satisfying & CLEAN!!!!jaffacafeMy January circuit sign-up is HERE!!!  I have openings in both my Thursday 6am and 7:05am classes.  Want to lean down, increase your CORE & overall body strength, workout with a FUN  group & shock your body each and every week???  Click HERE for details on my next round that begins January 8th!!!

Happy Holidays!!!!
XoXo

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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