Workouts that Work with Amy!: Circle of Influence

Eat Better:
Honey Mustard Chicken Recipe
* Prep time: 10 minutes
* Cook time: 45 minutes

If you don't want to eat skin-on chicken, still cook the dish with the skin-on, even if you don't eat it. The skin will protect the meat from drying out.
I
ngredients
* 1/4 to 1/3 cup smooth Dijon mustard
* 1/4 to 1/3 cup honey
* 1 Tbsp olive oil
* 2-3 pounds chicken thighs (or legs)
* Salt
* 2 sprigs rosemary (or a generous sprinkling of dried rosemary)
* Freshly ground black pepper

Method
1 Preheat the oven to 350°. In a large bowl, mix mustard with the honey, and olive oil. Add a pinch of salt and taste. Add more salt and mustard until you get the flavor where you want it.
2 Salt the chicken lightly and lay the pieces skin-side up in a shallow casserole dish. Spoon the honey mustard sauce over the chicken. Place the rosemary sprigs in between the pieces of chicken.
3 Bake for 45 minutes, or until the thighs read 175° on a meat thermometer, or the juices run clear when the meat is pierced with a knife. Remove the casserole pan from the oven, use a spoon to spoon off any excess chicken fat that has rendered during the cooking.
Sprinkle some freshly ground black pepper over the chicken before you serve.

Move Better:
Check out this workout from the amazing Workouts that Work February Facebook Challenge group!

Workout:
Back by popular demand...a "DEATH BY" workout! At minute 1 perform 1 rep of each exercise then rest the remainder of the minute. At minute 2 perform 2 reps of each the rest the remainder of the minute. At minute 3, 3 reps of each, then rest the remainder. Go as high as you can! If you do not get to round 10...rest a round then jump back in and keep trying! At first the amount of rest will seem silly...but just take it...trust me :)

Exercise 1: tricep dip
Exercise 2: squat jump
Exercise 3: beginners choose a jumping jack or high knees (every other knee counts as 1) advanced choose mountain climbers (every other leg counts as 1)

Explanations and Modifications:
1. Tricep dip: face away from a chair and place both hands palms down on chair behind you. You should be on your heels (toes up) with elbows bent, then bend elbows and lower butt toward ground. Push back up to starting position by extending elbows for 1 full rep. Modify by placing entire bottom of foot on the ground and use your legs to help push back up.
2. Squat jump: squat down then jump and land with soft knees ready for another squat. Modify by only performing an air squat. Aim butt for a chair like you're sitting down to help with form.

Amy's Corner:

Stop for a moment and think about your circle of incfluence. Who are the people in your life you come into contact with on a daily basis? Weekly basis? Think beyond your immediate family...church, work, social events, gym, Facebook...it's a TON of people!

One of the greatest effects of changing to a healthier lifestyle is the immediate effect it has on the people around you! People who feel better can't keep it to themselves...and they shouldn't! And those who don't feel good, who need to make a change, hear their constant talk about working out and recipes and weight loss and often jump on board!

You have no idea the ripple effect of your decision to eat better, move better and think better...it could literally save someone's life. So, next time you have a killer workout, a great healthy meal or fit into those pants you've been wanting to wear...share! It's not bragging, it's helping others!

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 AmyDrefke@gmail.com. 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!

*Look for information upcoming about Workouts that Work March Outdoor Boot Camps!!!

Community

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

http://games.crossfit.com/article/welcome-2013-season

3.1 miles of glowing fun featuring multiple black light zones, a glowing finish line chute and arch as well as thousands of runners decked out in glow gear. THE GLOW RUN 5k Des Moines will take place on Saturday, April 20th at 8:30PM. The Race will start and finish at the Science Center of Iowa. Click here to register! Sounds like a blast! http://www.glowrun5k.com/dm.html