Baked Pizza Meatballs, www.fastpaleo.com
Set the oven to 400 degrees. Saute the onion and garlic in the coconut oil, on a skillet set to medium-high heat, until onions are translucent. Once done, put them in a bowl with the beef, pepperoni, egg, parsley, Mrs. Dash and 2 T of the marinara sauce. Mix well with your hands and then form into little balls. Place them on a baking dish with either parchment paper or greased with grassfed butter/coconut oil and then top each meatball with a little bit of what’s left of the marinara sauce. Put the meatballs in the oven for 15 minutes. Pair with spaghetti squash, spiraled zucchini, or a big side of veggies!
Move Better:
Hold onto 5 lb dumbbells and do jumping jacks. See how much it intensifies the exercise! Sometimes just by adding a little weight you can really amp up your workout! Look for exercises where you can hold a light weight overhead, at your sides or in front of you to take it to the next level!
Amy's Corner:
"Excuse me? Can I ask you a question?" I was interrupted in the middle of a set of strict pull ups today, staring at the mirror, mentally picking myself apart...my legs, my abs and wondering what else I should be doing to look better and feel better. The woman started by saying she couldn't help but always watch when I worked out and just had to ask how I got to be so muscular and lean because I looked exactly how she wanted to look. She explained she used to be over 200 lbs, now 140, and found my workouts very inspiring as she was finally at a place where weight loss wasn't the main goal but muscle and performance were. I was dumbfounded. Here I was feeling uninspired and a little down on myself and here she was aspiring to be like me!
Whether you're starting your journey or you've been on it for awhile, you never know who you are inspiring. Keep posting your workouts on Facebook, talk about what you're eating, tell people about your progress...and someone may just be listening and watching who will be better off for it!
Upcoming Events:
Workouts that Work with Amy
*SPRING BOOT CAMP WITH AMY, SESSION 2!
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.
May 27 - June 27
May 27 - June 27
9:30-10:15 am Monday - Thursday
6:30 – 7:15 pm Monday - Thursday
2 classes/week for 5 weeks: $150
3 classes/week for 5 weeks: $180
All 4 classes/week for 5 weeks: $200
*Participants needs to commit to AM or PM session prior to May 27, but missed classes can be made up during different class times with instructor approval. Total payment is due May 27 or day of first class.
Georgetown Park in Ankeny on the corner of Ash St. and Georgetown Blvd.
Email Amy Drefke, at AmyDrefke@gmail.com to reserve your spot today! Please indicate the week(s) you’ll be attending. Thank
*FIT LIKE YOU!
There's no better example of living a healthy lifestyle than working out with your kids! Come to this fun, 45 minute class once a week where you and your children can workout together outside and learn ways to workout right at home as a family! We'll discuss good nutritional choices and ways they can take responsibility for their healthy choices too!
Fridays, May 31 - June 28
Georgetown Park in Ankeny
11-11:45 am
$60/family
Ages 5 (entering Kindergarten) - grown ups!
Email Amy Drefke, at AmyDrefke@gmail.com to reserve your spot(s) today!
*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!
*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!
Community
Need a fitness event to keep your motivated in May? Check out Fitness Sport's website for SEVERAL ideas and sign up for one today!
Need a fitness event to keep your motivated in May? Check out Fitness Sport's website for SEVERAL ideas and sign up for one today!
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