Make your own ketchup...save money and no processed ingredients or refined sugars!
Homemade Ketchup Adapted from SkinnyTaste
Yields 1 Cup
1 (6 Ounce) Can Tomato Paste
1/3 Cup White Vinegar
1/4 Cup Honey
1/4 Cup Water
1 Teaspoon Kosher Salt
1/4 Teaspoon Onion Powder
1/4 Teaspoon Garlic Powder
1/8 Teaspoon Cayenne Pepper
Place all ingredients in a small pot and whisk until thoroughly combined. Cook over low heat for 15 minutes, stirring frequently. Remove from heat and allow to cool before serving. Enjoy!
Challenge your balance and your core with this full body exercise!
Try it...harder than you think!
No question we live in a society where faster is better. We want fast food, fast service, fast cars and fast fixes. Today on the radio I heard back to back commercials selling weight loss programs. The first promised up to 10lb weight loss in just 10 days. The second promised you'd be "high school skinny again".
When it comes to your health, faster isn't better...in fact it's ineffective long term, and likely ineffective short term as well. You didn't get to where you are overnight, it was a culmination of several choices over several years that led you to being overweight and out of shape. You are not going to change that overnight either. It takes effort and it takes time to do it right. However, when you put in the work and put in the time the results are a healthy lifestyle and years and years of living your life to it's fullest capacity...something a fad diet commercial can NEVER promise!
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 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
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!