I get a lot of questions about ideas for protein in the morning. Here's an awesome option you can make up ahead of time and eat all week long!
Want a good cardio workout but the weather is terrible and you don't own cardio equipment? Try this!
Alternate feet stepping up and down on bottom step as fast as you can for 20 seconds. Rest for 10 seconds. Repeat for 8 total rounds. Rest 2 minutes. Then run in place moving arms as fast as you can (fast feet) for 20 seconds then rest 10 seconds. Repeat for 8 total rounds. More in the tank?? Repeat each a few more times and I guarantee you'll be sweating! :)
One of my very first blog entries over a year ago was about the words "I'm sorry". As I began training several people I noticed a trend...overuse of the words "I'm sorry". If they couldn't complete a rep, didn't count or breathe right, picked up the wrong weight...whatever it was, I was constantly hearing those words and it was killing me!
There's a time and place for apologies. When your words or actions cause harm to another, when you accidentally do something and want the other person to know it wasn't intentional...we all know the social norms for apologizing. But when it comes out of your mouth as often as the word "Hello" it makes you seem weak, unconfident and unsure of yourself. Accepting that you are not perfect, that you'll make mistakes and that there's a learning curve to anything new is HUGE! Give yourself some grace and start being more conscious of when you are apologizing. Is it really necessary? Believe in yourself and awesome things will begin to happen!
Workouts that Work with Amy
*MAY FACEBOOK CHALLENGE: DAILY MINIMAL EQUIPMENT WORKOUTS, FOLLOW PALEO EATING FOR 31 DAYS!, ACCOUNTABILITY AND ENCOURAGEMENT TO MEET YOUR GOALS!
You'll be part of a private Facebook group and receive daily workouts and nutrition tips plus ongoing support and accountability from the group. Almost 20 people are participating this April and are experiencing AMAZING results! Equipment will be minimal and inexpensive. Modifications/demonstrations are provided for every exercise. Information on Paleo will be provided and you can choose to accept the nutrition challenge for the month and see how much your body changes!
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!
*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! AmyDrefke@gmail.com 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.
April 22 – 25
April 29- May 2
May 6 - 9
*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
4 weeks $185
Where: Georgetown Park in Ankeny on the corner of Ash St. and Georgetown Blvd.
How: Email Amy Drefke, at AmyDrefke@gmail.com to reserve your spot today! Please indicate the week(s) you’ll be attending. Thank you!
The Grand Blue Mile has to be one of the hardest races I've done, and I've done marathons! I know it's only a mile but my goal was to keep up with the sprinters. Yes, the 20 year olds who lined up bent over in ready position like it was a 40 meter dash.:) It's a great way to measure you ability to cover a short distance as quickly as possible in a really fun atmosphere! And if you've never run a race it's a great way to prep for a 5K! Here's the scoop: http://www.grandbluemile.com/#&panel1-1
Dam 2 Dam is an awesome race if you feed off big crowds (thousands of runners), good scenery and hundreds of people out to cheer you on! Sign up has already started, check it out! http://www.damtodam.com/
*If you want a training plan to help you get in those miles and see the finish line in the time you want, I can create one for you!N