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!
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
Workouts that Work with Amy
*OUTDOOR FITNESS OPTIONS!
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!AmyDrefke@gmail.com
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! AmyDrefke@gmail.com
*JUNE 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 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 AmyDrefke@gmail.com. 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!
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 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 AmyDrefke@gmail.com. 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!
Community
Here's a list of some great fitness events from mud runs to triathlons to keep you motivated this summer! http://www.fitnesssports.com/races.june.html
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