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!

Thursday, September 18, 2014

Small Daily Goals Lead to BIG Success!

Yesterday I did 5 strict pull-ups in my garage on my way to grab waters from the fridge. I did 5 strict pull-ups while waiting for my kids to put their shoes on. I did 5 strict pull-ups before my workout and 5 after. I did 5 strict pull-ups as I waited for the veggies to cook.

Why??

Because I'm not good at strict pull-ups and I want to get better. My goal is to do 25 strict pull-ups every day for 30 days. I am keeping track on a whiteboard in my garage and I have a friend from CrossFit doing it with me. We check in with one other for accountability. I figure by the end of those 30 days I will have done 750 of them and I will doing them in 1-2 sets rather than 5.


On Monday I took a functional movement screening test. Test = 1, Shoulders = big, fat 0. So now I am taking small steps every day to improve my shoulder mobility and core stability. Just 5 minutes of exercises done 1-2 times/day. I will meet with my chiropractor once a week and he will know if I've done these exercises or not.


Why??

Because I hurt and I shouldn't. Because I am limited by my shoulders and I want to get better. My goal is to pass that functional movement test in 6 months.


I don't share these things to put the spotlight on myself, and definitely do not expect a round of applause for my efforts. Simply stated, exercise is empowering. When things at work just aren't going well, it's usually not a quick, well defined fix that gives us instant gratification we're moving forward. It usually involves relying on others which can lead to frustration, waiting and slow resolutions. But spending a few minutes out of your day working on your bodies weakness provides instant gratification, knowing that YOU have done something good FOR YOU and you're making progress toward an attainable goal.


How??


Choose 1 goal and set your time frame. Set a daily goal that's not time consuming and create a way to keep track for accountability. Then see how empowering exercise can be when you break down a big goal into small ones done on a daily basis!

Sunday, August 10, 2014

KISS

Red wine, dark chocolate, coffee, eggs...just a few of many items frequently in the news about either their health benefits or new claims that they really aren't healthy after all. To compound the confusion we have ads after ads promoting exercise that works without having to change your diet, pills that will change your body without any changes made to your lifestyle and machines that magically drop the pounds in less than 20 minutes.


How does one navigate this seemingly endless and unregulated health industry to know what's truly the best path to becoming a healthier, happier version of themselves? Common sense.


You know processed foods are not the best choice. You know if it comes in a box or a can it's less healthy than fresh foods. You know that moving your body and breathing hard are a better option than choosing to sit and stare at the computer. And when you know better, it's your responsibility to ignore the health propaganda and just do better.


Common sense will tell you chocolate, no matter the color or flavor, has sugar and alcohol isn't going to help you meet your goals. So trust your gut, go for foods with minimal ingredients and fresh produce and meat, and find a way to move your body daily that requires you to work hard and sweat. You got this. Just KISS (Keep It Simple, Sister :).

Monday, August 4, 2014

NEW! Fall Boot Camp with Amy Classes!


8 Week Fall Class Options: September 1st – October 24th

Ankeny Extreme Boot Camp at Kensington Gym
729 SE Kensington Rd, Ankeny, IA 50021

Monday & Wednesday evenings, 5:45-6:30 pm

Punch cards:
16 classes = $160, 12 classes = $132 or 8 classes = $96

 
Polk City Express Boot Camp at West Elementary
1400 W Broadway St, Polk City, IA 50226

Monday, Tuesday &Thursday mornings, 5:30 – 6:00 am & 6 - 6:30 am

Punch cards:
24 classes = $180, 18 classes = $153, 12 classes = $108, 8 classes = $80


Class Descriptions
Express Boot Camp
All fitness levels can attend and enjoy an effective workout in only 30 minutes! Classes will include mostly body weight exercises and will take place both indoors and outdoors, weather depending. Modifications will be shown for ALL exercises. It's the perfect class for busy mommies to professionals, fitness beginners to athletes and everyone between! Purchase of a punch card also includes free membership to a private Facebook group giving you 24/7 access to a personal trainer (me!) for all your fitness/nutrition questions as well as access to all boot camp participants! Challenges, recipes and all class information will be posted on the site as well.


Extreme Boot Camp
During this 45 minute class body weight exercises along with equipment such as kettlebells, barbells, medicine balls, sleds, tires and ropes will be incorporated for a fun, fast and intense full body workout! Modifications will be shown for ALL exercises and no experience with the equipment is required. It's the perfect class for those wanting to take their fitness to the next level or are just looking for fun group to challenge themselves! Purchase of a punch card also includes free membership to a private Facebook group giving you 24/7 access to a personal trainer (me!) for all your fitness/nutrition questions as well as access to all boot camp participants! Challenges, recipes and all class information will be posted on the site as well.
Sign Up!
Use the PayPal link at the top of my site! Sign up today to reserve your spot as classes will be first come, first serve!

Thursday, June 19, 2014

Summer Boot Camp with Amy: Session 2!

Looking for some extra motivation and outdoor fun this summer? Join Summer Boot Camp with Amy: Session 2 and get in fun & effective outdoor workouts!


Here's the information you need to know,
a NEW PAYMENT OPTION ,
NEW FACEBOOK GROUP and
a NEW "EXTREME" CLASS OPTION!

CLASS OPTIONS:
  • Boot Camp Express: Monday, Tuesday and Thursday
    • 5:30 - 6:00 pm OR 6:00 - 6:30 pm
    • Georgetown Park in Ankeny across from Ashland Ridge Elementary
  • Boot Camp Express: Tuesday and Thursday
    • 5:30 - 6:00 am OR 6:00 - 6:30 am
    • West Elementary in Polk City
  • Boot Camp Extreme, NEW!: Wednesday  evenings
    • 5:45 - 6:30 pm
    • 729 SE Kensington Road Ankeny, IA 50021
**ALL CLASSES will run for 5 weeks beginning the week of Monday, July 21 through Thursday, August 22nd.**  


CLASS DESCRIPTIONS:
  • Boot Camp Express: If you don't have a lot of time but want a quick, effective workout, this class is for you! Benches, playground equipment, trees...they're all fair game for this class! We will focus primarily on body weight exercises that can be modified for a true beginner to a full blown athlete. Your children are welcome to play on the playground that's in plain sight the entire class, however no adult supervision is provided.
  • Boot Camp Extreme: Does swinging a kettlebell, using a barbell, flipping a tire, learning to climb a rope and pushing a sled sound like fun?!? Those are just some of the exercises we'll tackle during this challenging 45 minute class! All exercises will be demonstrated and modified, absolutely no experience with any of the above mentioned equipment is necessary! You just need to be willing to show up and work hard! The class will take place in my fully equipped garage gym as well as my backyard using my giant rig and tire. There will be no childcare provided but you are welcome to bring your children and my daughters will happily play with them.
FACEBOOK GROUP:
Members of all the mentioned classes will be added to a private Facebook group! I will post nutrition information, motivational challenges and you can connect with others in class! It'll be a great way to get to know one another and hold each other accountable...plus you get 24/7 access to a personal trainer for all your burning fitness and nutrition related questions!
    PAYMENT OPTIONS:
    • Boot Camp Express Punch Card: Can be used at any location, any class time
      • 5 punches: $55
      • 10 punches: $80
      • 15 punches: $95
    • Boot Camp Extreme:
      • All 5 Classes: $65
    • Combo:
      • Boot Camp Express 5 punches + Boot Camp Extreme: $110
      • Boot camp Express 10 punches + Boot Camp Extreme: $130
      • Boot Camp Express 15 punches + Boot Camp Extreme: $140 
    Total payment is due NO LATER THAN July 21.
    Punch cards will handed out at your first class.
    Send payment to Amy Boyd at 729 SE Kensington Rd. Ankeny, IA 50021.
    *Bring mat or beach towel for work on the ground and water to every class.
    EMAIL: BOYDAMYR@gmail.com to get signed up TODAY!!!

    Thursday, May 22, 2014

    Facebook Group: Join Today for FREE!

    If boot camp isn't for you or the time just doesn't work with your busy schedule and an at-home personal trainer would be nice but it's just not in the budget...I have your solution! My private Facebook group provides you with workouts you can do ANYWHERE! They are short, easy to follow and effective. I post the workout a day ahead of time with full written explanations and modifications AND I post a video to demonstrate all of the movements. Not only that, but you get 24/7 access to a personal trainer (me!) and group full of people dedicated to their health and one another's. It's awesome accountability and motivation to stick with it!


    Steve and his wife Kathy have been a members for over a year now, and here's what he has to say about his experience:


    The workouts are hard, but fast. I've spent years thinking it takes more than an hour to get a good workout. Amy's workouts vary every day, take only about 30 minutes, and are done with a few pieces of equipment in my own home. Saves me plenty of time, and I'm in much better shape than I've been in years. I still need to eat better, but my conditioning and strength are improving. P.S. I'm going to turn 50 this year. I can do exercises today that I couldn't do a year ago, or 5 years ago.


    To join you pay a one time fee of $99 for the month. After your initial month you only pay $75/month or $150/3 months to stick with the group! However, join in June and you get the entire month FREE!!!!


    The only inexpensive equipment necessary to complete the workouts are 2-3 sets of dumbbells, 1 kettlebell and 1 medicine ball. I will direct you on weights and places to get the best bang for you buck once you have signed up.


    In addition to the daily workouts I will post nutrition information, recipes and offer my advice on how eating better along with moving better will help you become the best version of yourself.


    So...what are you waiting for?!? Email me at: boydamyr@gmail.com and sign up TODAY!!
    Offer expires June 1, 2014.

    Monday, May 19, 2014

    SUMMER BOOT CAMP WITH AMY 6 WEEK CHALLENGE!

    Looking for some extra motivation and outdoor fun this summer? Want to workout in the evenings but not sure what to do with your kids? Come join Summer Boot Camp with Amy: 6 Week Challenge! Your kids can play at the park while you get in a fun, effective and quick outdoor workout! Here's the information you need to know...AND...make sure to read under "WHAT" as there's a new twist to keep you extra motivated this summer!


    WHEN:
    • Monday, Tuesday and Thursday evenings
    • 6 weeks; June 2nd  - July 10th 


    CLASS OPTIONS:
    • 5:30 - 6:00 pm OR
    • 6:00 - 6:30 pm
    You can attend whichever class time works for you and
    no problem if that time changes during the 6 weeks!
    Miss a class?? No problem. I allow make-ups!
      WHERE: 
      • Georgetown Park in Ankeny: on the corner of Ash St. and Georgetown Blvd., across from Ashland Ridge Elementary
      COST:
      • $10/class; attend 1 class per week = $60
      • $8/class; attend 2 classes per week = $96
      • $6/class; attend 3 classes per week= $108


      Total payment is due no later than June 2nd.
      Send payment to Amy Boyd at 729 SE Kensington Rd. Ankeny, IA 50021.


      WHAT:
      Fun outdoor, group workouts using your body weight and minimal equipment! All exercises will be demonstrated and modifications provided for all fitness levels! Your children are more than welcome to play as we workout. The playground will be visible during the entire class, however adult supervision will not be provided.
      NEW! 6 WEEK CHALLENGE: Everyone will be placed in a team of 3. I will give you a list of ways to earn points during the week (e.g. attending boot camp, drinking 1/2 your body weight in ounces of water in a day, eating 4 or more servings of vegetables in a day, walking or jogging 20 minutes or more in a day, etc.) You will report your point total to a team captain at the end of each week. At the end of the 6 weeks the team with the most points will each earn a free 1 on 1 personal training session with me OR a free 1 hour grocery store tour. Your choice!!!


      *Bring mat or beach towel for work on the ground and water to every class.

      EMAIL: BOYDAMYR@gmail.com to get signed up TODAY!!!

      Monday, May 12, 2014

      CrossFit Regionals 2014: Top Ten Take Aways

      10. Stay humble. There will always be someone who can lift more, run faster and look better in booty shorts. Take Elisabeth Akenwale as a prime example. I watched this amazingly strong yet graceful athlete squat snatch 200 lbs then walk over 300 meters on her hands. Outstanding. Yet a reminder of the work and dedication it takes to get to that level. A humbling moment. One of several.


      9. Celebrate the moment. Our team didn't finish as high as hoped. We had moments of desperation, missed reps, failures and frustration. But we had moments of success, smiles and high fives too. To say this weekend was one of ups and downs is quite the understatement. Event 7 was our peak. Our moment to celebrate. We finished 2nd out of all the teams in the region with a time of 16:16. At that moment the failures and close to last place finishes in other events didn't matter. We enjoyed a moment of solid all out team effort. High fives, butt slaps and all.


      8. A solid support system can hold anyone up. Hundreds of spectators lined the bleachers to cheer on athletes from all over the north central region. Most sported t-shirts designed specifically for their athlete or team. Some even held signs and waved banners to show their support. I was surprised and grateful for the amount of 8035 athletes that drove clear to Chicago to show us some love. Seeing them yelling from the sidelines sporting their 8035 regional shirts was inspiring to say the least. Couple that support along with the support of my beastly teammates, there was no way to give anything but my absolute best. A smile and "have fun" reminder from my husband because I was sporting my "way too serious and kinda worried" face, a "remember to stick to your game plan" from my girl Rachel when she could see my wheels spinning on how to blow through the next movement to make up time, a text from JD when he saw how concerned I was for our team knowing my muscle ups weren't just there reminding me I was as strong as a Greek God (ha!), a "wouldn't want any other partner" from Luke when it was our turn in Event 7 to step up and go hard, and a pat on the back and "way to go" from Kayla after  95# thrusters made my legs turn to Jello.


      7. Persist in the face of failure and you will succeed. We all had our moments where movements challenged our mental toughness. After hearing "failed rep" or "no rep" more than once, it can be hard to pick yourself up and try again. But we all did. And we all got through it. One rep at a time. I met a man in his 50's while waiting in line for a smoothie who told me it took him 15 years to get his first muscle up. He tried several days a week for 15 years!!! Now he cranks them out in the Master's division. His name was Mike. I wanna be like Mike :)


      6. Keep your cool. Telling a head judge to get out of your way after he no reps your handstand push up attempt...ok...screaming at a head judge to get out of our way after he no reps your 12th handstand push up in what's supposed to be a set of 9, is no bueno my friends. I lost my cool. Then so did he. Lesson learned. Put your head down, regardless of how unfair, and persist on. Life isn't always fair, but yelling gets you nowhere.


      5. Strong is beautiful. Walking amongst athletes and fit spectators alike, it was a display of quads, traps, biceps, six packs and well built backs. Muscles galore, male and female alike. Strong, confident, fit individuals. Beautiful. It made me hopeful that my daughter's generation grows up to idolize CrossFit women on the cover of The Box magazine and not supermodels on the cover of Vogue.


      4. Rise to the occasion. 3...2..1..GO! The countdown heard at every CrossFit box across the world at the start of a workout. But 3...2...1...GO! during a competition can be much more nerve wrecking. It signals one shot to give it all you got. One chance to put years of hard work into a few minutes and hope it's enough to come out on top. Some crumble under the pressure, but some use it as fuel.


      3. We all have an inner gymnast. Believe it or not I got my giant quads and freakishly large feet to balance in the air for a decent distance in a handstand walk. It took daily practice and daily tumbles on my tush to figure them out. I eeked out 2 muscle ups! One was no repped because one arm was slightly bent and the other because my wrists were bent funny. But in my mind, I got them. I strung together more butterfly pull ups than I ever have before and they actually looked graceful! When we were kids monkey bars, handstands, flips on the rings, they were all things we tried because we had no fear. Gymnastics is simply that. It's channeling your inner kid and releasing the fear. It just takes a helluva lot more practice when you're older!


      2. I married up. Yes we spent our honeymoon slinging it out with the regions best...and it was perfect. Side by side with my best friend. He is my better half. He keeps me calm when I feel defeated or worried. He reminds me I'm tougher than the tears I'm fighting and stronger than I know. He knows when to push, when to hug, when to be firm, when to hold my hand and when to show me that smile from across a huge arena that tells me I'm loved no matter what. Couldn't imagine a better teammate, friend or husband.


      1. I have a lot of work to do and an entire year to get after it. Can't wait for Regionals 2015! :)