Does this Sound like You?

Are you stuck in a workout rut? Having a hard time breaking free to hit the gym? I am ready to help change your life!
I will come to your home when it works for you! I will teach you WORKOUTS THAT WORK so you can meet achievable, life changing goals we establish together. My goal isn't to make you reliant on a personal trainer for the rest of your life. My goal is to show you how to make several small changes in how you move, eat and think which will make huge changes in how you live for the rest of your life!

Monday, February 25, 2013

Can't to Can!

Eat Better:
Here's a great recipe participant and assistant Matt posted to my Facebook Challenge group this month. It works for breakfast or dinner!
Easy BLT Frittata
  • 4 slices of bacon
  • 1 cup of greens of your choice (kale, spinach, chard etc...)
  • 1 sliced tomato
  • 4 eggs
  • 2 teaspoons milk
  • 1/2 teaspoon real salt
  • 1/4 teaspoon pepper
  • 1 tablespoon fresh basil or 1 teaspoon dried basil
  • additional basil for garnish if desired
  1. Preheat broiler.
  2. Cut bacon into small bits and brown over medium-high heat for 10 minutes, or until crisp. Drain fat.
  3. Reduce heat, add greens and cook for a few minutes, until wilted.
  4. Add egg, milk, salt, pepper and basil and continue cooking over medium. Place tomatoes on top. Occasionally lift edges to allow uncooked egg to run under. Cook until only the center is runny.
  5. Broil for 6-8 minutes or until egg is cooked through.

Move Better:
I recently had someone ask what exercises we could possibly do outdoors at a park with no equipment for 45 mins/night, 4 nights/week for 6 weeks as part of my upcoming boot camp. Here's a starter list...can you think of any I missed??

  1. Run: shuttle runs on basketball court, interval runs using benches as markers
  2. Push ups with hands or toes on steps or benches
  3. Step ups or jump up onto benches or steps
  4. Tricep dips on benches or steps
  5. Body weight exercises like planks, burpees and mountain climbers in the grass
  6. Relay races
  7. Knees to elbow or modified pull ups on monkey bars
  8. Hold forearm planks on swings (this one is fun! ;)
The best part about knowing these various exercises is you can be "that mom or dad" who watches their kids play at the park AND gets a great workout in at the same time!
Amy's Corner:
There are many rewarding aspects to my job, but I must say at the top of that list is watching a client accomplish what they once thought was impossible. Seeing an "I can't!" turn into an "I can!" is truly awesome. I think a lot of people experience these moments but they are missed because they are too focused on the big goal to recognize their smaller achievements. For example, I had a client who wanted badly to be able to do a pull-up pull themselves halfway up a rope! It wasn't a pull-up but it was something just a few weeks prior she never could have done and was accomplished because of her dedication working on strengthening her pulling muscles. It was a huge step in the right direction but she struggled to see it as it wasn't her end goal.

Taking time to pause and feel pride for your smaller accomplishments is key to your success. Recognize a big goal takes awhile to reach because it's small steps forward that carry you there. Celebrate those steps and be proud of how far you've come. I had a client tell me this week that she has a quote on her desk that reads something like: stop focusing on what you can't do and focus on what you can. Great advice. Keep moving forward and as you do you'll find your "can'ts" turn to "cans" and that goal is closer than you think!

Upcoming Events:

Workouts that Work with Amy
*MARCH FACEBOOK CHALLENGE: MINIMAL EQUIPMENT WORKOUTS PLUS DAILY MEAL PLANS/GUIDELINES! You'll be part of a private Facebook group and receive daily workouts and meals/recipes plus ongoing support and accountability from the group. Almost 20 people are participating this February and are experiencing AMAZING results! Equipment will be minimal and inexpensive. Modifications/demonstrations are provided for every exercise. To sign up just email me at 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!

*Grocery Tours with Amy! Need help making the best choices for you and your family and understanding WHY those choices make the most sense? I give tours at the Ankeny Hy-Vee on Wednesday evenings 8-9 pm or by appointment. Just email me to set up time! Tours are $30/person.

*SPRING BOOT CAMP WITH AMY!: A group fitness class in an outdoor, encouraging non-intimidating environment! Fat blasting, full body workouts with body weight and minimal equipment while you get to know others! Kids are free to play on the playground while we workout but no supervision is provided.

When: Choose 1, 2, 3 or all 6 weeks!
March 18 - 21

March 25-28

April 1 – 4

April 8 – 11

April 15 – 18

April 22 – 25

*Classes are Monday – Thursday, 6:30 – 7:15 pm

The more you attend, the less you spend per class!
1 week $60

2 weeks $115

3 weeks $150 – Only $12.50/class

6 weeks $250 – Only $10/class

Where: Georgetown Park in Ankeny on the corner of Ash St. and Georgetown Blvd.

How: Email Amy Drefke, at to reserve your spot today! Please indicate the week(s) you’ll be attending. Thank you!


The Crossfit Games are coming! Check out the details and ANYONE can jump in and participate in the Open workouts starting in March!

Chamber Chill Logo with snowflakes

Ankeny Chamber Chill 5k Run/Walk


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