Join our 'ICAN Challenge' on Facebook and gain access to free resources that will help you accomplish more than ever before.
Includes Challenges each month in Fitness, Nutrition & Mindset, Fitness Tips, Workouts, Flexibility Training Tips, Nutrition Facts & Tips, Delicious Recipes, Meditation & Relaxation Techniques, Things We Love & Recommend, Guest Experts and more.

Our team of fitness, nutrition and mindset experts have come together and created the American Family Fitness ICAN Challenge to help you become your best self in 2019.

This challenge is free, open to both members and non-members of all fitness levels, ages 14+.

Our goal with this challenge is to provide you with valuable tools to help you set and meet goals that are specific, measurable, attainable, realistic and timely but understand how tackling fitness, nutrition and mindset together can play a vital role in your success.

We look forward to taking this journey with you and celebrating your transformation and accomplishments throughout this year!

Yes! Anyone can participate in the challenge. This challenge is open to members and non-members, ages 14+.

If you haven’t already done so, request to join the ICAN Challenge on Facebook at:

When you request to join the group, you will be prompted to answer three questions. Your answers will help your coaches to support you throughout this challenge.

If you’ve already joined the challenge, invite your friends and family to participate with you by sharing the link! When you surround yourself with peers that are focused on a similar goal or outcome, you’re more likely to complete your goal.

As with any challenge, there are guidelines that we ask that you read before you start. These can be found in the group in the Welcome unit.

If have any questions, please message us or email us:

Each month you will receive challenges in each of the following areas: Fitness, Nutrition, and Mindset.

Individually, the challenges are achievable and collectively, they are transforming. You may find a challenge easier than others and when you do, please encourage others in the group and share some helpful tips!

We’re all in this together. 🙂

No, all you need is yourself and a positive attitude.

We do recommend that you download our free American Family Fitness app or My Fitness Pal as when beginning a new program, it’s important to track your progress so that you can see how well you’re doing! It’s the perfect motivation to keep you moving towards achieving your goals.

We also will have available a downloadable pdf under “files” in the group to help you keep track of your progress (measurements, workouts, and meals) and journal throughout the next couple of months.

All our coaches are available to answer your questions or comments directly in the ICAN Challenge private Facebook group.

Meet Your Coaches

Pamela Speich

Pam Speich is the Director of Nutrition Services & a Registered Dietitian at American Family Fitness. Pam's diverse background and experience include nutrition counseling, wellness program development, public speaking, wellness research and writing, sales and marketing, and food labeling. Her areas of nutrition specialty are weight loss, heart healthy diets, diabetes, celiac disease, food allergies and intolerance, and low thyroid conditions. What Pam loves most about being a dietitian is the opportunity to witness lives changed for the better through the power of food. When Pam is not at the club, you are likely to find her at a sporting event with one or more of her three boys, traveling with her husband, or working on a home improvement project.

Steve Consiglio

Steve is a best-selling author, sought after speaker, Master Practitioner of Neurolinguistic Programming and a Master Neurostrategist. He is also a Trainer for the top personal development company in the world. Steve's has an extensive background and education in health and wellness, with an undergraduate degree in Sports Medicine and holds a Master's in Leadership. He also studied Financial Planning through The College of Financial Planning and has run a successful independent financial planning practice over the past 15 years. As a Trainer, Speaker and Coach, Steve utilizes his experience and knowledge to not only help people with the strategies to achieve their goals but by also developing a healthy mindset to live a FULFILLED life.

Damon Jeffries

A.S in Exercise Science B.S Kinesiology, Virginia Commonwealth University ACSM Certified Personal Trainer NSCA Certified Strength & Conditioning Specialist Functional Movement Systems Certified Certified TRX coach Damon has been a personal trainer with American Family Fitness since 2014 and has trained a wide variety of clients: youth, seniors, athletes, general population, special populations, etc. He specializes in functional, movement based, training with the goal of restoring and/or improving movement patterns and the ability to carry out activities of daily life. He's trained clients with: adhesive capsulitis, diabetes mellitus, joint injuries, neck and spinal injuries, P.O.T.S., M.S., M.I, stroke, depression, anxiety, and more, with great results. When not training, Damon is spending time with his wife and two boys ages 3 and 1. On his bucket list: thru-hike the Appalachian Trail, tour Scotland and lift the legendary stones of strength, write a book.

Kate Rezabek

Kate Rezabek is the Director of Group Fitness at American Family Fitness in Richmond, VA. She’s been in the fitness industry since 2004 when she met her first fitness love: Group Cycling. She is now certified in several different program formats including AFAA Primary Group Fitness, six MOSSA programs, Spinning, Pilates, Alloy, TRX Suspension Training, Personal Training, and is an RYT-200 through YogaFit. Kate graduated from the University of Richmond in 2002 with a B.A. in Leadership Studies and Communication Studies and from Lehigh University in 2004 with an M.Ed. in Educational Leadership. Her professional background in education, business strategy, employee training, and client engagement prepared her for a full-time move into the business side of fitness in 2014 when she brought her experience from the office to her passion in the clubs. Follow her on Twitter and InstaGram (@KateRezabek) and comment on her blog,, where she writes about leading with character and integrity.