Workouts that Work with Amy!: Lose Weight In Your Mind First

Eat Better:
Peanut Butter Banana Muffins

Prep 20min / Bake 15-18 per batch

Set oven at 350

Mix in a bowl these ingredients and set aside:
1 C old fashion oats
1 and 1/2 C Almond Flour/Meal
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt

In another bowl mix these ingredients:
1 egg
3/4 C mashed ripe bananas (1 works and 2 bananas helps extend batter further)
3/4 C Almond Milk (Skim works too if you prefer)
1/2 C natural Peanut Butter (Sunflower Seed works too!)
1/3 C unsweetened applesauce
1 tsp vanilla

Fold into last set of ingredients:
3/4 C miniature dark chocolate chips (purely optional)

Mix dry ingredients into wet ingredients. Stir well.
Spoon about Tablespoon into paper lined muffin pans.
Bake 15-18 minutes until toothpick comes out clean. This can vary depending on how many bananas you used.
Remove from pan and let cool. This is key they need time to set well.

Move Better:
Here are some exercises that are great for cooldowns, core work and active recovery days. Give them a try!

Inchworms: http://www.acefitness.org/acefit/exercise-library-details/9/254/
DownwardDog: http://www.acefitness.org/acefit/exercise-library-details/9/18/
Child’spose: http://www.acefitness.org/acefit/exercise-library-details/1/227/
Upwardfacing dog: http://www.acefitness.org/acefit/exercise-library-details/1/244/
Supermans: http://www.acefitness.org/acefit/exercise-library-details/4/9/
Bird Dogs: http://www.acefitness.org/acefit/exercise-library-details/1/14/

Amy's Corner:
"When your mind is full of positive thoughts, negative thoughts will find a NO VACANCY sign when they try to enter." Every Day a Friday, by Joel Osteen

Last night on the Biggest Loser Dolvett, a trainer, told a contestant that it wasn't about losing weight from her body but losing weight from her mind. It was fixing her way of thinking about herself that would ultimately lead to her weight loss success.

Do you believe your thoughts about yourself dictate your success? Not just weight loss success, but success in every area of your life?

Negative self talk is the biggest obstacle the majority of people face. Rather than see what they love they see what needs changed. Rather than see what's good they see what's bad. Rather than focus on the future and opportunities they focus on the past and mistakes.

Take steps TODAY to rid yourself of the negative self talk. Place positive quotes around your home, car and work. Surround yourself with people who lift you up. Take steps toward bettering yourself through exercise, good nutritional choices and mental exercises like meditation to rid your body of stress and toxins.

Lose weight in your mind and your body will follow.

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!

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