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, April 1, 2013

Keep it Simple!

Eat Better:
After school snacks can be a struggle as both girls are very hungry and want something quick and filling. I found this super easy idea for a fruit dip. The combination of powdered peanut butter plus the yogurt adds a lot of protein and some good fat. All I do is slice fruit like bananas, apples and strawberries then mix 1/2 cup peanut butter to 1 cup greek plain non-fat yogurt. Delicious and nutritious!
I find PB2 in the Health Mart section at Hy-Vee. I love using it in my protein shakes. It's very low in calories and fat but packs a really good peanut butter flavor.
Move Better:
The weather is finally starting to feel like spring! If you enjoy walks or running outdoors, here are some fun ways to increase the intensity and up the calorie burn!
  • Add ankle and/or wrist weights
  • Increase your speed 20-30 seconds then slow down 1-2 mins and keep repeating
  • Stop at benches for squats, step ups, push ups or tricep dips
  • Walk or run backwards to use different muscle groups and challenge coordination
  • Find paths with inclines
Amy's Corner:
Boot camp begins tonight which means I'm super pumped! It's awesome to watch a group of grown ups have fun in a park environment again! Benches, monkey bars, slides, swings, curbs and trees turn into equipment and exercise becomes something that's simple and can be done anywhere with great results.

I think that's a HUGE barrier for a lot of people. They believe exercise is complex. It's a certain program, with certain equipment, for a certain time, in a certain heart rate zone, etc. While there is a lot of science behind exercise and what makes it effective, the bottom line is moving your body  daily and making solid nutritional choices works EVERY TIME.

If you need help pulling back the curtain on exercise and learning how it can be both simple and effective, please contact me. Here to help!

Upcoming Events:
Workouts that Work with Amy
You'll be part of a private Facebook group and receive daily workouts and nutrition tips plus ongoing support and accountability from the group. Over 20 people are participating this March 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!
April 1 – 4
April 8 – 11
April 15 – 18
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 – 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 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:

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!

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