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, June 10, 2013

The Power of Encouragement

Eat Better:
When should you be drinking water?
Before, during and after exercise and then throughout the day! Your goal should be to consume 1/2 your body weight in ounces of water DAILY!

  • One to two hours before your workout, drink 15 to 20 ounces of water
  • 15 minutes before you begin, drink between 8 and 10 ounces of water
  • During your workout, drink another 8 ounces every 15 minutes.

  • Move Better:
    If you played sports of any kind I'm sure you're familiar with shuttle runs. They are great for improving speed and agility. You can also perform shuttle runs in intervals to burn fat. Set up 5 cones about 15 feet apart. Starting at cone #1 sprint to cone #2, touch it and return to cone #1. Then sprint to cone #3 and back to cone #1. Then to cone #4 and back to cone #1. Finally to cone #5 and back to #1. However long it took you, rest for that amount of time. So it's a 1:1 work to rest ratio. Repeat for a total of anywhere from 3-8 times depending on your fitness level.

    Amy's Corner: 
    Encouragement goes such a long way, often longer than you know. More than just a compliment, take the time to tell someone you are recognizing their efforts and hope they conitnue their hard work. Sometimes it takes just one person saying, "Hey, you look great! What have you been doing? Keep it up!" for someone to stay motivated. Be that person for someone and some day someone may do the same for you!

    Upcoming Events:
    Workouts that Work with Amy
    1. Join me and a small group of hard working, fun ladies at Georgetown Park in Ankeny from 9:30-10:15 am Monday - Thursday. Drop-ins welcome! Email me if interested and jump in today! Kids can play on the playground while you get in an awesome workout too!
    2. Get together a group of friends, find a park and a common time/day(s) and I will lead a boot camp for you! The more people you gather the less it will cost. The class will be gearted to what you all want and your goals. I have a few going on in various towns right now and they are a blast! Email me if interested!
    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 May 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 along with performance tests 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!

    Here's a list of some great fitness events from mud runs to triathlons to keep you motivated this summer!

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