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, 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

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.

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.

Push, Pedal, Pull
Luke Reiland
Luke will hook you up with anything from cardio equipment to a new home gym.

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,

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!
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!

Thursday, February 13, 2014

Spring Boot Camp with Amy!

  • Monday, Tuesday and Thursday evenings
  • 8 weeks; March 24 through May 22,  no class Apr 21-24

Class Times:
  • 5:15-5:45 pm OR
  • 5:45-6:15 pm
  • Briarwood South Park; NE Oak St (NE 28th St), Ankeny, IA 50021
  • $10/class; attend 1 class per week = $80
  • $8/class; attend 2 classes per week = $128
  • $6/class; attend 3 classes per week= $144

*Total payment is due no later than March 22. Send payment to Amy Drefke at 729 SE Kensington Rd. Ankeny, IA 50021.

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.

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

Thursday, February 6, 2014

Extremism: It's Not Just Rachel

I've been asked several times my opinion on whether Rachel, the winner of Biggest Loser, is too thin. To recap she lost over 60% body fat plummeting from 260 lbs to 105 lbs for the finale.
Yes, she looks very thin. No, I don't think she epitomizes the way healthy looks. However, I want to thank her and the show for bringing to light a much larger a society we embrace extremism.
Much like extreme obesity makes for great television, so do extreme lifestyles, extreme addictions, extreme conditions where only the extremely knowledgeable can survive, extremely intense 8 year old football teams; just to throw out a few. And if that's not convincing enough, listen to commercials on the radio. Extreme dieting, extreme results, extreme doesn't take long to see a pattern. My new favorite commercial promises "high school skinny" in an extremely short period of time without changing your diet.
We live in a society where it's normal to exist on the outer limits of normal. Completely sedentary with a crap filled diet or extremely active and starving. It's not difficult to seek out people living on either end of the health spectrum, much like it appears Rachel on the Biggest Loser has done.
To be fair, many people, including my own family, have accused my love of CrossFit as being very extreme. The intense workouts, aches and pains, as well as competitions with several workouts in one day, make it difficult for me to argue with them. However, it's all balanced with healthy eating, supplements, work life and most importantly, my family life.
That's the key to living amongst all these extremes: strike a balance people! If you are extremely active, then your nutrition should be dense in protein, good fats, good carbohydrates and supplemented accordingly. If you are extremely inactive then you need to move! Not 100 burpees for time, but get out and walk. If you live to workout and that's all you ever do and talk about...well, you likely have very few friends and need to find other hobbies. Not to be cruel, but seriously, there's more to life than what you can bench press.
I hope that Rachel finds a healthy balance between nutrition and exercise as I hope the same for all my clients and class participants.  Because it's between those extremes we not only find "normal" but we can exist in a lifestyle that allows us to get the most out of every single day. And that, my friends, is extremely satisfying. :)

Wednesday, January 29, 2014

Perspective from the Formerly Unfit

I had a short, but interesting conversation with a new client this morning that got my wheels turning. Like myself, she was formerly the tune of about 50 lbs overweight and sedentary. Like my former self, nutrition was what was convenient, and vegetables?! Ya right.

We not only had this unhealthy past in common, but I saw and heard in her the same dedication to a new lifestyle I'd found and maintained for over a decade. It got me thinking. What perspectives do I have as a formerly unfit person, that others may not?

1. It takes work.
My sister skated through high school. She hardly, if ever, studied. I had to work at it. Things didn't come as easy. It wasn't that I was slow, I just had to study hard to get it to sink in. There are many people who have not had to work hard at appearing fit. Due to genetics, crazy metabolisms, whatever it may be, to the outside observer they make healthy look easy. Then there's those of us who feel like one slice of pizza might as well just be glued right to our butt. It takes planning, sacrifice, overcoming set backs and dedication to go from unhealthy to fit. It takes constant hard work.

2. A healthy fear.
I know how it feels go shopping for "what's most flattering". I know what it feels like to be out of breath from a short walk. I know how it feels to avoid the camera and mirrors. And I never want to go back. I never will. There's a healthy fear inside someone who has been on both sides of the health spectrum that you can only understand if you've been there too.

3. A passion to help.
Once you know the hard work is worth it...once you know that you'll never ever go can't help but want that for others. You can't help but want people to know how it feels to play with their kids until their kids poop out. You can't help but want others to know how it feels to go to the doctor with a clean bill of health and a "keep up whatever it is that you're doing!". You can't help but want others to invest in themselves now so that their future is so much more fulfilling.

If you're struggling like I once did and want to be on the other end of that health spectrum, I'm here to help...please reach out.

Thursday, January 9, 2014

Performance Nutrition Plus

If you've crossed the bridge from "I need to exercise" to "exercise is part of my lifestyle"...congratulations!!! Whether you are a competitor or taking fitness classes at the YMCA, your body can benefit greatly from the right supplements. I am VERY picky about what I put into my body, and I've found the products at Performance Nutrition Plus to be just what my body needs pre, during and post workouts. Here's a long list of most of their products. Please let me know if you have any questions! Jeff and his staff are extremely knowledgeable and will steer you in the right direction.

HPN (High Performance Nutrition)
F(1) = Formula 1, multi vitamin
C(2) = Creapure, creatine
P(3) = Pure Performance Powder, pre workout
N(4) = Platinum Omega, fish oils, Omega's 3 & 6, CLA/DHA
T(5) = Testosterone Booster, 100% natural with 5 different know test boosters
N(r) = NIAGEN, NAD+ booster, multitude of benefits including, neurological growth and healing, anti-aging, metabolism boost, muscle endurance, improved motor skills, improved hand-eye coordination, improved reaction time

CORE Nutritionals
CORE ALPHA = Testosterone Booster, 100% natural
CORE BURN = Thermogenic/metabolism booster
CORE FURY = pre workout
CORE PRO = blend protein of isolate and time release (caseine)
CORE PWO = Post Workout protein (has additional BCAA's, glutamine, taurine, & anti oxidants)
CORE MRP = Meal Replacement Protein

About Time - All products made by this brand are made with 4 ingredients or less
Protein = Stevia based (2g sugar) and multiple flavors
Vegan Protein = only in Chocolate and Vanilla
AUX = pre workout (watermelon and passion fruit) this is what you used all day during the MAT Games
RAW Materials carried are: Creatine (100% monohydrate), Beta Alanine, and Glutmamine

BEAST Nutrition
Beast Mode = pre workout
Beast Whey = 2lb protein (only in chocolate and vanilla)
Creature = creatine blend
coming soon: amphetalyn (metabolism boost), aminolytes (BCAA's), Beast Test (test booster)

Corr-Jensen Labs
Thermogenic Push = thermogenic/metabolism booster. comes in white or black pills. black is dosed higher
Ab Cuts Greens = Fish Oils, Omega's 3 & 6 and CLA/DHA
Dreamweaver = Sleep aid, has melatonin, burns additional calories while sleeping, puts you in a deeper REM sleep

Skinny Girl
CLA/Fish oil

Natures Way
variety of straight vitamins and minerals

Image Nutrition
HMX = pre workout
PUR Omega = Fish Oil, Omega's 3 & 6, CLA/DHA
PUR Vitality = daily vitamin

Black Market Labs
Their line is coming soon as well. It will consist of both male and female pre workouts (the male versions will have two, BULK (will have a serving of testosterone in it) and LEAN (will have metabolic benefits to it).
They have an Intra Workout (amino acids) and some RAW Material items including D-Aspartic acid which is a powder testosterone booster.