March / April Circuit Dates!

Start your day right!!

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)
March 7th
March 14th
March 21st
March 28th
April 4th
April 11th
April 18th
April 25th – no circuit

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: $112.50 (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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Shrimp Pad Thai with Veggie Noodles

Shrimp Pad Thai with zucchini & carrot noodles!!!
Trader Joe’s (freezer section)!!!

This dish was AMAZING!! Being sick has left my appetite very low so when I felt “starving” I knew I needed more than a salad. I had everything in my house and quickly whipped this up with no recipe, so please feel free to modify and add in your own touch!! The noodles from Trader Joe’s are always a staple in my freezer.

Ingredients:
15 ish large shrimp (I buy mine frozen with tail on from Costco)
1 box zucchini noodles
1 box carrot noodles
1/2 large onion
2-3 cloves garlic
1/2 head broccoli

Sauce:
Coconut aminos
Garlic sauce (same brand – Coconut Secret – as coconut aminos)
2 tablespoons-ish raw almond butter
2 tablespoons-ish peanut butter
Dash organic honey
Juice of 1 lemon or lime
Salt / pepper
Red pepper flakes (only if you want spice)

Place your frozen shrimp in a glass bowl and add warm water. In your wok saute the chopped onion, garlic & broccoli for 3-4 minutes. Add in the frozen noodles and put a lid on top to help them un-thaw. De-stem the shrimp and quickly whip up your sauce in your blender / vitamix. Add the shrimp to the top & let them “steam” to cook. Once cooked, add in the sauce & use tongs to mix well. Taste and add salt / pepper as needed. Serve warm!

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Split Pea Soup – perfect for a rainy day!!!

This is the 3rd or 4th time I have made this so I thought I would share my recipe. I am sure you can make this quicker in your instant pot but I have always used my crock-pot. I soak the dry green peas the night before so they are easier to digest and it also makes the soup more creamy. The photo below is from this morning but now that it has been cooking all day everything is “married” together. You can choose to blend at the end to make it more creamy but we like ours chunky.

Ingredients:
1 bag dry green split peas
5-6 large carrots
1 bundle celery
1 onion
Garlic
1 tablespoon organic onion powder
1 tablespoon organic garlic powder
Salt / pepper
2 teaspoons thyme (I skip this step but it’s recommended)
8 cups bone broth (I keep about 2-3 cups of bone broth in my freezer so I used that and then just added water) (you may need up to 12 cups liquid depending on the amount of veggies you put in)
1 uncured ham steak (I found the perfect size at California Fresh)

Soak the peas in water overnight. The next morning rinse and put them into your pot. Saute the chopped onion, garlic, carrot and onion. Add salt & pepper and add the vegetables to your crock-pot once they are softened. Add the bone broth, water, spices and chopped ham. Cook all day on high or medium. Blend before serving if you want it more creamy. If you enjoy it chunky like us you are ready to enjoy!!!

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Homemade Amy Approved Waffle Cones!!!


This waffle cone maker is just like the ice cream shop!!! One batch whips up 6 cones and is a hit with kids and adults!! You can find the machine on amazon but make sure to also buy the cone holder as they need to be upright and in a cone shape for a few minutes to dry.

Ingredients:
2/3 cup blanched almond flour
1 large egg
1 large egg white
1 teaspoon coconut sugar
3 tablespoons organic maple syrup
1 teaspoon organic vanilla extract
1/2 teaspoon organic almond extract
Avocado or coconut oil spray for the waffle maker

Plug in the waffle cone maker to let it warm as you are mixing your ingredients. Into your Kitchen-aid put the eggs, vanilla, almond extract, sugar & maple syrup. Mix for 30 seconds or so. Add the almond flour and mix until the batter has a creamy consistency. Spray your machine and add 2 tablespoons of dough. Latch the lid and wait until it says “ready” but stand close by as it takes only about 1-2 minutes. Use a spatula to put the cone onto a flat towel and use your “roller” (it comes with the machine) to roll it into a cone shape, pinch the bottom and set it into your waffle cone holder to dry. Make all 6 and serve with my homemade cashew ice creamor a homemade sorbet (you can also buy a sorbet or a dairy free ice cream but homemade is always better). They will soften with time but store in a zip-lock bag on your counter to keep them as fresh as possible. They are also fun to fill them with fruit and have them as a snack 🙂

ENJOY!!!

Buy the holder! (amazon)
You can find this waffle cone express maker on Amazon!
Charly approved!

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EASY Instapot Curry Chicken

I received an Instapot for Christmas and am just starting to understand how to use it 🙂 Tonight I made curry chicken and I have to say it was easy and really delicious!

Ingredients:
2-3 organic chicken breasts
1 can organic coconut milk
2 tablespoons curry powder
1 tsp ground or fresh ginger
Salt / pepper

Put the coconut milk, curry, ginger, salt & pepper into your instapot and whisk until mixed. Add the frozen chicken breasts and stir around a bit. Turn on the pot for at least 30 minutes. Once you let the steam out, open lid and use a large fork to shred the chicken.

I also made organic white rice, steamed broccoli and a green salad. There is quite a bit of juice so use the juice over your meal. If you are skipping rice (for a low carb dinner) add more salad and broccoli! ENJOY!!

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Holiday Rice Crispy Treats – a must try!!!

krispytreatIf you like traditional rice crispy squares I challenge you to try this “cleaner” version.  This treat was a winner in my house!!!  I found the above sprouted cereal at California Fresh.  I used organic peanut butter but you can also use raw almond, cashew or sun butter.  Let me know what you think!!

Ingredients:
1/2 cup raw honey
2/3 cup organic pb or nut butter of your choice
2 teaspoons organic vanilla extract
1/4 teaspoon sea salt
4 cups organic puffed brown rice cereal

Combine the honey, nut butter, vanilla & salt in a large bowl.  Stir well.  Add the cereal and mix with a spatula until combined.  Line a 9×9 baking dish with parchment paper and press down the mixture into the pan.  Refrigerate for at least 1 hour.  Cut & enjoy!!  It’s best to keep them in the fridge.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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A Quick Holiday Circuit

thanksgiving2Do not stress over every calorie this holiday season.  Challenge yourself to MOVE everyday, drink plenty of water (half of your body weight in ounces) & eat very clean meals so you have some wiggle room at your festive Christmas parties. img_3171.jpg

*Cardio means rock what you CAN – run, jog, elliptical, bike, stair stepper, rower, jump rope…etc!!!

5 min cardio
Supermans 2 x 15
Down-dog

Walking lunges w/ butt kick x 20
Push / down dog x 10
Side plank x 10 each side
(repeat 2-3 times)

Cardio x 3 min HARD

Jump rope x 1 min
Plank x 1 min
Plie jump togethers x 20 (touch hands to ground – butt low)
(repeat 2-3 times)

Cardio x 3 min HARD

Jump Squats x 20
Tricep push-up x 10
Seated roman twists w/ feet in air x 20
(repeat 2-3 times)

Cardio x 3 min HARD

Scissor Kicks x 20
Plank hip drops x 20
(repeat 2-3 times)

DOWN DOG = DONE

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Holiday Peanut Butter Balls!!!

pbballs2 pbballsMy dear friend Erin and I have an annual tradition of making peanut butter balls dipped in chocolate.  This year I found an Amy Approved recipe, added my own twist and they turned out amazing!!!  Store them in the fridge or freezer.

Ingredients: (I recommend doubling this recipe)
3/4 cup organic crunchy peanut butter (I only had creamy so I added a few brown rice puffs)
1/4 cup honey
1/2 cup coconut flour
Pinch sea salt
For the chocolate coating: 4 oz dark chocolate or dairy free chocolate chips
1 teaspoon coconut oil

1.  In a medium bowl or kitchen-aid, mix together the peanut butter, honey and a pinch of sea salt.
2.  Add in the coconut flour gradually – starting first at 1/4 cup then adding about a tablespoon at a time until the consistency is “dough” like.
3.  Use your hands to form small balls, put them on a cookie sheet lined with parchment paper and freeze for about 30 minutes.
4.  Melt the chocolate and coconut oil (I use a double boiler but you can also use a small pan sitting in a big pan of water) until it’s a creamy consistency.
5.  Use 2 spoons to dip the balls into the chocolate.  Put them back onto the same baking sheet and once they are all coated put back into the freezer for a few minutes.  Once they are hard put them onto a plate, ziplock or glass container and store them in the fridge or freezer.

Happy Holidays!!
ENJOY!!

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Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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New Years Circuit Dates!!!

goalsLet’s ROCK 2019!!!

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)
Jan 3rd
Jan 10th
Jan 17th – NO circuit
Jan 24th
Jan 31st
Feb 7th
Feb 14th
Feb 21st
Feb 28th

8 weeks for only $180.00 (Kennedy member) or $220.00 (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: $112.50 (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

531970_10200620387815898_339308917_n                                          Let’s inspire other’s by leading by example…

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There is NO such thing as too many veggies in your chili!!!

chili3chili4I have my clients keep their meals very low glycemic at dinner so I wanted to post a chili recipe that skipped the beans.  It turned out SO good and we didn’t miss them at all.  I added extra veggies and the flavor is perfect!

Ingredients:
1 lb organic turkey burger
1 onion
Garlic
1 medium zucchini
4-5 carrots
6-7 celery stalks
3 fresh organic corn on cobs or organic frozen corn
Organic frozen spinach (best price is at Trader Joe’s)
Organic tomato paste (Kirkland brand from Costco)
Organic chili powder (brand – Simply Organic)
Sea Salt / Pepper
Water

Sauté the chopped onion, garlic, carrots, celery, zucchini, corn (cut off cob) & frozen spinach.  Add salt, pepper & chili powder.  Once soft add to big pan and add water until it looks soup like.  Add more salt, pepper & chili powder.  Brown the thawed turkey burger and then add it to your pan.  Put in the tomato paste & stir well.  Simmer for an hour or so and taste to determine if you need more salt, pepper or chili powder.  If you want more spice add a jalapeno or cayenne pepper.

This dish is AWESOME for leftovers.  I often eat it cold over a green salad at lunch.  I challenge you to try this!  It makes my lunches VERY easy and CLEAN!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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