Day 1 and Done! Don't Look Back!

Eat Better:
Cajun Pork Slow N Low

Move Better:
Here's a workout taken from my awesome Facebook Challenge group this week. They all agreed the toe tappers were the toughest. How about you?

"Chipper"
50 Mountain Climbers (each leg counts as 1 rep)
50 Toe Touches
50 Dirty Dogs (25 each leg)
5 Push ups
40 Mountain Climbers
40 Toe Touches
40 Dirty Dogs (20 each leg)
5 Push ups
30 Mountain Climbers
30 Toe Touches
30 Dirty Dogs (15 each leg)
5 Push ups
20 Mountain Climbers
20 Toe Touches
20 Dirty Dogs (10 each leg)
5 Push ups
Rest 2-3 minutes, then hold a side plank on the right and left as long as you can. Record your time. 3 attempts per side.

Demos:
Dirty Dog: http://www.acefitness.org/acefit/exercise-library-details/4/109/
Toe touches: http://www.acefitness.org/acefit/exercise-library-details/1/243/
Side Plank: http://www.acefitness.org/acefit/exercise-library-details/1/100/,http://www.acefitness.org/acefit/exercise-library-details/1/101/

Amy's Corner:
This week was full of consultations and new clients! There's nothing like meeting someone who knows "why" they want to be healthier, they know "what" they want to do, but they just don't know "how". I know I can provide them with the "how" and their lives are forever changed for the better!

This week my "first day training" speech was put to good use along with my talks about soreness and stretching. What's my "first day training speech"? Day 1 is always toughest. You feel out of shape, out of breath and likely defeated by what should be easy exercises. That Day 1 feeling only has to happen once if you are dedicated. Move forward by continuing to exercise and eat right. Otherwise, every time you quit, you sign up for Day 1 all over again.

Upcoming Events:
Workouts that Work with Amy
*Sign up NOW for my Facebook February Challenge! You'll be part of a private Facebook group and receive daily workouts and nutrition tips from me, daily recipes and ongoing support and accountability from the group. Almost 20 people are participating this January and are experiencing AMAZING results! No equipment needed and modifications/demonstrations are provided for every exercise. To sign up just email me at AmyDrefke@gmail.com by January 28! Inches and weight measurements will be used to determine the winner each month...the winner receives a free one-on-one personal training session with me! A $60 value! Cost: $99 for your first month then only $75/month or $150/3 months thereafter!

Community

Ankeny Chamber Chill 5k Run/Walk

 

I'll be there...will you??