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, 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! :)

      Monday, April 7, 2014

      Live Well

      Often I feel like more of an unqualified psychologist than a certified trainer. Not in the "Biggest Loser Jillian screams at a contestant until they have a life changing break through" way, but I get to be with people in their most vulnerable states. Workouts can break you down and build you up just as much mentally as they can physically.


      While standing amid a puddle of your own sweat you often find you've shed more than just inches, you've let go of parts of your former self. While pushing for those few extra reps you often find you're pushing back voices that tell you it's not possible and letting new voices in that tell you it's within your reach. While attempting and failing at something that's really difficult you find yourself attempting to dig deep and find those big girl panties that allow you to accept failure as an important step toward success.


      Out of the physical gains you make grows mental strength, and out of mental strength grows a life changing confidence. Not a confidence based entirely on how exercise makes you look, but on how it makes you feel.


      And this, my friends, is why I do what I do. Move Well. Eat Well. Think Well. Live Well.

      Tuesday, March 18, 2014

      My Favorite Places and Products

      Chiropractor:
      Des Moines Spine & Sport
      Brooks Newton and Jon Roed
      Both Jon and Brooks are active in CrossFit and extremely knowledgeable. They not only care for you in the office but leave you with a plan and exercises to help you recover and stay well.
      http://www.dsmspinesport.com/


      Supplements:
      Performance Nutrition Plus
      Jeff Peck
      Jeff knows his stuff and he delivers to your home! We use fish oils, pre workout, BCAA's and glutamine and I've used weight loss from PNP. All high quality, fair priced and effective.
      http://pnpnutrition.com/


      Equipment:
      Push, Pedal, Pull
      Luke Reiland
      Luke will hook you up with anything from cardio equipment to a new home gym.
      http://www.exerciseequipmentankenyia.com/


      Recovery:
      Epsom salts: Hy-Vee, Target, Walmart in pharmacy area
      Chocolate coconut water: Hy-Vee health mart section, Target in water aisle
      Paleo Protein: True Nutrition, http://www.truenutrition.com/



      Monday, February 24, 2014

      What Lies Ahead

      It's that time of year...again. The CrossFit Open is upon us. For those unfamiliar with the Open, it's a 5 week competition open to anyone in the world. Beginners to elite athletes pay only $10 to register and complete 1 workout/week. Scores are submitted by a firm deadline and everyone is ranked according to gender/region/world. It's an amazing opportunity to test your fitness against hundreds of thousands of CrossFit participants. Check it out! www.crossfitgames.com
      This will be my third year participating. I can't say it's without nerves or even a little trepidation, but it is also a time to reflect on the improvements I have made in my overall fitness and abilities. The first year I participated movements like toes to bar, pull-ups and moderately heavy snatches all got the best of me. Last year those movements came naturally but other gymnastics movements were tougher. This year my weights are higher, my movements more solid and my engine feels ready for the sprint that is surely coming. I still have holes that I look forward to filling before next year's Open, but I'm choosing not to focus on those goals that remain unmet. I know with dedication they will come, just like my pull-ups, toes to bar and snatches came too.
      Don't be so quick to set your next goals, you neglect to celebrate those already met. Take time to celebrate how far you've come...whether that be at work, in the gym or wherever life may take you. It's through reflection we find motivation, and through that motivation we conquer whatever lies ahead.


      Good luck to all participating in the CrossFit Open 2014!