CIRCUIT – Let’s Sweat!!!

I am headed to Alaska for a few weeks so I wanted to write a new workout for all of you to do!  If you need a modification please let me know!!!
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Warm-up 5-10 min easy
Supermans x 15
Down Dog / light stretching

Push-up / Down Dog x 10
Sissy Squat / Lunge / Sissy Squat / Lunge x 10 each leg
Seated Russian Twists w/ weight x 20 (feet up or 1 heel on ground)
(repeat 3 times)

Run, Elip, Bike, Stepmill, Row x 3 min HARD

Butt Blaster Machine x 10 each leg (across from water fountain)
Plie Jump Squats x 20 (touch hands to ground)
Plate Front Raises in a plié x 15
(repeat 3 times)

Run, Elip, Bike, Stepmill, Row x 3 min HARD

Nautilus Rows x 15 (across from water fountain)
Tricep Burpee w/ jump tuck x 10
Plank Hip Drops x 20
(repeat 3 times)

Run, Elip, Bike, Stepmill, Row x 3 min HARD

Tricep Skull Crushers w/ Fixed Barbell (lying on bench) x 12-15
Reverse Crunches on decline bench x 15
Single Lunge Jumps w/ 1 foot on bench x 10 each leg
(repeat 3 times)

Run, Elip, Bike, Stepmill, Row x 3 min HARD

Down Dog / Stretch
DONE!!!

You may start with 2 sets of each round and 2 minutes of cardio but work towards 3 sets and 3 min of hard cardio.  Happy circuit!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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CIRCUIT TIME!!! July – Aug

summer

It’s that time again…  My July through August circuit dates are posted below.  Let’s rock this round!!!

My group circuit class is a once a week guaranteed workout that will rev your metabolism, create muscle confusion (which helps achieve results), challenge your body and mind and increase your muscle endurance & strength.  I also offer nutritional counseling via email & text when you are enrolled in my class.

I am running both circuits at Kennedy Club Fitness in AG on Thursday mornings at 6am or 7:05am.  Let me know if you would like a spot!

Here is the schedule: (6am or 7:05am – 2 circuits)
July 12th
July 19th
July 26th
Aug 2nd
Aug 9th
Aug 16th – NO circuit
Aug 23rd
Aug 30th

7 weeks for only $157.50 (Kennedy member) or $192.50 (non-member)  If you can’t make every workout you can buy a 5 or 10 session punch card (punch cards do NOT expire).

Punch card prices:
5 classes: $112.50 (member) 5 classes: $137.50(non-member)
10 classes: $225.00 (member) 10 classes: $275.00 (non-member)

The circuit begins with a dynamic warm-up followed by 1 minute heart pumping circuit intervals and rounded out with a few minutes of yoga.  It is designed to lean you down, increase your strength, make you a better athlete & shock your body each and every week.  All fitness levels are welcome!!

Confirm your spot: 
Kennedy front desk 805-481-2888
Amy Harper – 805-234-2780
OR 
amy@amyapproved.com

summer1

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The Miracle Morning – a must read!!!

book

How do you spend the first hour of your day?  How you wake up each day and your morning routine (or lack there-of) dramatically effects the level of success in every area of your life.  Focused, successful, productive mornings crate focused, successful,  productive days – which inevitably creates a successful life.  By simply changing how and when you wake up in the morning can transform any area of your life.  I always wake  before the sun, drink lemon water, 1/2 banana, coffee, lace up my running shoes and hit the pavement.  My to-do list is crated, my dreams planned out, my day structured before 6am.  How do YOU start your day??!!

In this book Hal also quoted Jim Rohn (an IDOL of mine!!):
Your level of success, will rarely exceed your level of personal development, because success is something you attract by the person you become

How does all of this relate to health and fitness??!!  In SO many ways.  In this book he wasn’t exercising so the day he decided to create his “miracle morning” a key portion of that was exercise.  He fit in a run and yoga and all areas of his life began to change.  Waking up early is all about self discipline.  Some say they need motivation but motivation is going to come and go.  When you are not “motivated” your self discipline must step in.

I highly recommend reading this book.  It will inspire you to a new level!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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EASY Homemade Spaghetti Sauce

spaghetti1spaghetti3Spaghetti sauce out of a jar is filled with sugar and most of the time preservatives.  I have always made my own and you would never know the difference.  The only can I opened was organic tomato paste which I buy in bulk at Costco.  This brand contains no citric acid which is hard to find.  When you make your own sauce do not be afraid to use multiple spices and find what you like!!!

Ingredients:
1 onion
Garlic
1 lb organic turkey burger
1 small zucchini
Mushrooms
Organic tomato paste
Water
Salt / pepper
Organic dried parsley
Organic dried red pepper flakes
Organic dried chili powder
Organic dried basil
Organic coriander

Saute the chopped onion and garlic for a few minutes.  Add in the turkey burger, brown and top with salt & pepper.  Add in the tomato paste, water and all spices.  Season to your liking.  Simmer for at least 30 minutes.  Serve warm.

I ate it over a salad for myself and over gf noodles for my family but you can always make spaghetti squash or zucchini noodles to make it more “spaghetti” like.

Enjoy!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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CIRCUIT TIME!!! May – June

601191_567653253257864_424959642_nIt’s that time again…  My May through June circuit dates are posted below.  Let’s rock this round!!!

My group circuit class is a once a week guaranteed workout that will rev your metabolism, create muscle confusion (which helps achieve results), challenge your body and mind and increase your muscle endurance & strength.  I also offer nutritional counseling via email & text when you are enrolled in my class.

I am running both circuits at Kennedy Club Fitness in AG on Thursday mornings at 6am or 7:05am.  Let me know if you would like a spot!

Here is the schedule: (6am or 7:05am – 2 circuits)
May 3rd
May 10th
May 17th
May 24th
May 31st
June 7th
June 14th

7 weeks for only $157.50 (Kennedy member) or $192.50 (non-member)  If you can’t make every workout you can buy a 5 or 10 session punch card (punch cards do NOT expire).

Punch card prices:
5 classes: $112.50 (member) 5 classes: $137.50(non-member)
10 classes: $225.00 (member) 10 classes: $275.00 (non-member)

The circuit begins with a dynamic warm-up followed by 1 minute heart pumping circuit intervals and rounded out with a few minutes of yoga.  It is designed to lean you down, increase your strength, make you a better athlete & shock your body each and every week.  All fitness levels are welcome!!

Confirm your spot: 
Kennedy front desk 805-481-2888
Amy Harper – 805-234-2780
OR 
amy@amyapproved.com

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An approved salad dressing you can buy!!!!

dressingWAIT FOR IT….  an Amy Approved salad dressing you can buy!!!!  GOOOOO Trader Joe’s!!! 

I have only tried the green goddess flavor but I REALLY like it!!!  These can be staples in your fridge.  ENJOY!!!

Dressing2Dressing1

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Amy Approved Pick-up Dinners

I recently had a client ask me to make a list of clean dinners that you can pick up and bring home on nights you are not prepared.  Here it goes:

1.  Jaffa – chicken skewer, cucumber salad, roasted veggies

2.  Cali Fresh – Salad bar & grab an organic rotisserie chicken to top it with.  You should always have dressing made up in your fridge but if not use their balsamic vinegar and oil

3.  Chipoltle’s – burrito in a bowl – veggies, protein, black beans, avocado & salsa

4.  Any grocery store – rotisserie chicken, asparagus (you can blanch & top it with salt & lemon in 3 minutes) & avocado

5.  Bunn Thai – red curry w/ chicken (skip the rice at dinner)

6.  Bunn Thai – grilled salmon & veggies

7.  Hapy Bistro – Hapy salad w/ salmon, chicken, shrimp or lamb

8.  Planted – ANY of their salads or “burgers” w/ lettuce wrap

I hope these ideas help you EAT CLEAN on evenings that don’t seem so calm.  One choice at a time…  You’ve got this!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Carrot Noodle Stir Fry – super easy & clean!

carrot2carrott1I was pleasantly surprised to LOVE these carrot noodles.  When stir-fried they were not crunchy and stayed together like a real noodle would.   When I used them I literally dumped the frozen “noodles” onto my cooked chicken and sautéed them right in.  I bought them at Trader Joe’s in the frozen section and highly recommend you give them a try!

Ingredients:
2-3 organic chicken breasts
1 box carrot spirals (YES you can make your own!)
1 head broccoli
1/2 large onion
Garlic
1 chopped carrot
Salt / pepper
Red pepper flakes
Coconut aminos (Coconut Secret brand)
Teriyaki (Coconut Secret brand)

Sauté the chopped onion & garlic for 3-4 minutes.  Add the diced chicken, season with salt & pepper & cook until done in the middle.  Add the chopped carrot, carrot noodles, chopped broccoli, more salt / pepper, red pepper flakes, coconut aminos & teriyaki sauce.  Sauté until everything softens.  Add any additional seasonings that you enjoy.  Serve hot!!

Ps.  I ate the mixture cold over my salad at lunch and it was AMAZING!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Amy Approved Ice Cream!!!

cashew2This VERY creamy cashew ice cream will be a staple in your house as it’s the perfect sweet treat!!  The raw cashews are soaked overnight so when you blend them they make the creamiest, amazing texture.  My sweet client Lettie gave me this recipe but I added raw cacao powder to the above batch to give it a chocolate twist.

Ingredients:
3 cups of raw cashews soaked 4-10 hours (more is just fine)
1/2 cup raw cacao nibs or dairy free chocolate chips
Juice of 1 large lemon
1 cup organic maple syrup (grade A is best but grade B will work)
1/2 cup organic unrefined coconut oil
1 tablespoon vanilla extract
1/4 cup raw cacao powder (optional)

1.  In Vitamix or powerful blender blend the drained cashews, maple syrup & coconut oil
2.  Squeeze lemon juice & vanilla (if adding cacao powder do this now)then blend on high until creamy
3.  Pour ice cream onto parchment paper in a pyrex dish & sprinkle in the chocolate chips
4.  Place into the freezer until set
5.  Scrape into a glass container and store in the freezer – use an ice cream scoop to serve as it is easier than using a traditional spoon

cashew1Same recipe but without the cacao powder.  SAFETY FIRST 🙂

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Ranch Dressing

RanchI took “The Blender Girls” raw vegan ranch dressing recipe and made it mine.  It makes about two cups so you can store it in a glass container or jar.

Ingredients:
3/4 cup filtered water
1 cup raw cashews, soaked overnight
1 tablespoon fresh lemon juice
1 tablespoon apple cider vinegar
1 date soaked
1 teaspoon minced garlic (1 clove)
1/2 teaspoon onion powder
1 1/2 teaspoon sea salt
1 tablespoon finely chopped parsley (I used organic dried)
1/2 teaspoon dill (I used organic dried)

Throw the water, cashews, lemon juice, acv, drained date, garlic, and salt into your Vitamix and blast on high for 30 – 60 seconds until smooth and creamy.  Taste and add more seasonings as desired.

Enjoy!

Ranch2

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