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 8, 2013

Weaknesses: Are You Working on Them?

Eat Better:
Here's a fun, easy breakfast option the whole family will love!

1 package of instant oatmeal - I use the flavored kind for my kids
1 egg
2 T skim milk
Fruit - frozen or fresh
Honey or agave nectar to taste (optional)

Dump the oatmeal into a coffee cup and stir the egg, milk and your favorite fruit. Add some agave nectar or honey to sweeten if desired. Put in the microwave approximately 1m 40sec (that's on my microwave - 2 mins is too long and 1m 30sec isn't quite enough). Flip the coffee cup onto a plate and serve! Looks like a muffin!

Tip: I tip it out of the cup for my kids then cut it up and blow on it then dump it back into the cup. It speeds up the cooling process as it does come out very hot.

Move Better:
Benches - they're not just for sitting! Yesterday I ran around a pond while the kids played at the park nearby. Everytime I came to a bench I jumped up and stepped down 10 times. I got a few weird stares, but I figured they were just jealous of my creativity :)

Here's a few other things you can use benches for:
  • Push ups - hands on bench or toes on bench
  • Toe taps - alternate tapping toes to bench seat
  • Step ups - step up then down one leg at a time
  • Tricep dips - face away from bench, palms down with bent elbows, feet on heels and press up, lower down 
  • Squats - sit back on bench until butt touches then stand back up
Can you think of any others??

Amy's Corner:
I've heard various motivational speakers in my career as a trainer say that you should work on your strengths 80% of the time and weaknesses 20%. Although that seems like a generous percentage to work on what we're already good at, most people don't come close to the 20% of what we're not so good at. Why? It's not very fun! It stinks to fail, to get uncomfortable, to feel like others are much better than us.

This year's Crossfit Open highlighted this for me in a big way. My weaknesses were brought to light and my strengths were just not enough to pull me into Regionals. The lesson? I need to work more on my weaknesses, like muscle ups and chest to bar pull-ups.

Regionals are still my goal, I just have a longer timeline. One whole year to turn my weaknesses into strengths! What are you weaknesses and are you working on them 20% of the time??

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. 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 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.

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
5 weeks $210

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!
*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!

1 comment:

  1. I’d like to thank you for this super helpful blog. It helps me a lot to really understand things related to healthy fitness.