Class is 10-fer - light weights:
10x double stair sprint to top- 10 jumping jacks at top
10 push ups at the bottom- narrow grip, followed by 10 mountain climbers (back flat, abs engaged, feet up and under core!!!)
Repeat 10x
10x cross over lunges- 5 on each leg- 10 speed skaters at top
10 weighted jumping jacks at bottom- 10 false starts with full extension holding weights
Repeat 10x
10x Speed Skaters up the stairs-10 shoulder presses at top
Repeat 5x
10 double step sprints- FAST
10 high knees sprints- FAST
Core-
plank-30 alligators, bicycle- 30 counts, legs raised-toe touches- 30 counts, frog sit ups-15
Repeat 3x if time allows
stretch
Thursday, December 16, 2010
Saturday, December 4, 2010
Santa's Stairs Workout....And JOIN PFPDX at the Lyon Street Stairs 12/11/10
You asked, the date is here! Grab your partner or best friend and bring them for a special morning workout in San Francisco. Bring 5 pound weights and email ERIN by 12/7 to RSVP. Carpooling highly recommended. $15/person, $25 couple.
SANTA STAIRS WORKOUT
BLAST 60 MINUTES & 600-700 CALORIES
SANTA'S 60-Minute STAIRS Workout - Go HARD!!
Bring light weights
Run single step up and down stairwell for 5 minutes
Push Ups 1 Minute
Run double step up and down stairs for 4 minutes
Reverse Lunges 2 Minutes
Run FAST single steps for 3 minutes
Jumping Jacks holding light weights for 3 minutes
Run Double Step FAST and LOW for 2 minutes
5 Pt Lunge Holding Weights with arms raised, elbows out, forming a circle with weights together in front of you 4 Minutes
Single Leg Jump Squats up the stairs for 1 Minute
Speed Skate Holding Weights- 2 Minute/2 Minute Jump Squat/1 Minute Dips - 5 minutes total
30 Squats with Overhead Press- Holding Weights with hands above head, two 90 degree Angles
30 False Starts Holding Weights
30 Tricep Kick Backs
2 Minutes Jump Squat to Top of Stairs
3 Minutes Running up single legs, holding weights at 90 degree angle
4 Minutes Lunging to Top while doing bicep curls - at top 20 jumping jacks with weights
1 Minute single leg stairs
1 Minute Plank
1 Minute single leg stairs
1 Minute Plank with feet alternating toe touches to hands
1 Minute single leg stairs
1 Minute Bicycle
1 Minute 3 count crunches
1 Minute Single Leg Raises (remember to watch back and practice belly breathing)
Stretch and ride your sleigh home!
** For all exercises keep knees relaxed, shoulders rolled back, belly button pulled in and bum tucked under.
POWER FITNESS PDX - Register NOW!
POWER FITNESS PDX - NOW!
You have time throughout the holiday month to exercise, you just need to USE it wisely! Get your workouts done first thing in the morning, no excuses, and enjoy the month of holiday cheer.
You have time throughout the holiday month to exercise, you just need to USE it wisely! Get your workouts done first thing in the morning, no excuses, and enjoy the month of holiday cheer. Session 11 started on December 1st, but this month, you can get started anytime as we want YOU to take time to care for your health and fitness while caring for everyone else in the Holiday Season.
Cheers!
Session 11 - Make Your MARK : 12/1-12/22
Power Fitness PDX Women's Only Boot Camp
Mon/Wed/Fri
5:45-6:45 am
M/F- Crown Beach- meet by the windsurf shack at Shoreline & 8th
Street
W- Meet at the Washington Park Stairs
REGISTER
50+ Boot Camp- Classes on hold until January 2011
Visit the website to register and for class information. If you have class requests, please email Erin.
Power Fitness PDX Women's Only Boot Camp
Mon/Wed/Fri
5:45-6:45 am
M/F- Crown Beach- meet by the windsurf shack at Shoreline & 8th
Street
W- Meet at the Washington Park Stairs
REGISTER
50+ Boot Camp- Classes on hold until January 2011
100 Day Burpee Challenge
100 Day Burpee Challenge for Power Fitness PDX - You will be doing 100 Burpees and a challenging time line of doing them.
Day 1-33= 33 Burpees/day
Day 34-66= 75 Burpees/day
Day 67-100= 100 Burpees/day
YOU CAN DO IT!! IT IS A TEAM EFFORT OF SUPPORT!! Rock the Burpees like you ROCK each day!
** Yes, they can be broken up throughout the day! **
One Life, LIVE it, LOVE it!
ONE Life, LIVE IT and LOVE IT!
My daughter, Makenzie, came home Thanksgiving night from UCSF Medical Center. She came home after over 2 months in medical care, 9 days in ICU, 2 blood transfusions, unknown reasons why she got sick and one major stomach surgery to drain a pseudocyst from her Pancreas that weighed almost 5 pounds... in her original 50 pound 6 year old body. She now weighs barely 40 pounds, has lost a lot of her muscle tone, and has a slight protective hunch over her stomach. But she is ALIVE and came home with a spirit that was stronger than before, gumption to challenge herself to have FUN when her body was taken over with pic lines, iv's, blood cultures, NJ tubes, and lack of control of any movement that happened. She overcame more in 10 weeks than most of us overcome in a lifetime...and did so with a determination to face challenges head on and not take "no" for an answer. For that I am forever thankful, blessed, grateful and determined to NEVER take my life for granted or take each day without acknowledging the gift that it is.
We have ONE life, have FUN and LIVE IT fully! Often when life gets too busy, our health gets put to the side. Why? Of all things, our health should be put to the forefront and not taken for granted. Our health is what gives us strength to move forward, the courage to challenge ourselves, the desire to open our hearts and love fully, and the devotion to get outside our comfort zones to embark on new journeys. Without our health, we wouldn't have the strength to take on any of the above. I ask you, what are YOU doing to strengthen your health? What are YOU doing to overcome your fears and overcome physical goals? What are YOU doing to push your body's limits each day and each week?
I know for me, being a trainer and lifelong athlete, I have pushed myself but needed a new goal to push me harder. Thus, while Makenzie was at the hospital, I decided to do Wildflower Triathlon again in Spring of 2011. When I registered I realized that doing the Olympic Distance was going to be tough BUT not a new Challenge. How could I help my daughter overcome her challenges with her body if I was being complacent with my own personal fitness goals? So...as much as I knew my future would be challenged with long rides and longer runs, I registered for the Long Course (Half Ironman) Triathlon Distance for Wildflower. I have never competed in that distance at this course; a very hilly and challenging course. But if Makenzie could fight through her health challenges and come out on top with a smile, I can challenge my body to push through a cold 1.2 mile swim, 55 mile HILLY bike, and 13.1 mile hilly and HOT run. She'll be cheering me on, as I have cheered her on the past 10 weeks. She is my constant cheerleader in my mind, whenever I think I am tired or weak. I envision my little girl, scared of the unknowns and the pain they bring, but facing them all head on with fierce determination. If she can fight for her life, I can take my one life and fight to climb a hilly ride on a bike or run when my body feels beyond depleted.
What can YOU do? You have ONE life. Live it. Enjoy each day and live, love, laugh to the deepest depths your body knows possible.
I look forward to sharing the holiday season with you, as we cherish all that we CAN do and all that our bodies are ABLE to overcome!
Cheers to you this wonderful and blessed holiday season.
Challenge the Power of YOU!
Link to info about Makenzie's journey and all she overcame. Photo above taken in the kids playroom at UCSF1 day before surgery.11.21.10
My daughter, Makenzie, came home Thanksgiving night from UCSF Medical Center. She came home after over 2 months in medical care, 9 days in ICU, 2 blood transfusions, unknown reasons why she got sick and one major stomach surgery to drain a pseudocyst from her Pancreas that weighed almost 5 pounds... in her original 50 pound 6 year old body. She now weighs barely 40 pounds, has lost a lot of her muscle tone, and has a slight protective hunch over her stomach. But she is ALIVE and came home with a spirit that was stronger than before, gumption to challenge herself to have FUN when her body was taken over with pic lines, iv's, blood cultures, NJ tubes, and lack of control of any movement that happened. She overcame more in 10 weeks than most of us overcome in a lifetime...and did so with a determination to face challenges head on and not take "no" for an answer. For that I am forever thankful, blessed, grateful and determined to NEVER take my life for granted or take each day without acknowledging the gift that it is.
We have ONE life, have FUN and LIVE IT fully! Often when life gets too busy, our health gets put to the side. Why? Of all things, our health should be put to the forefront and not taken for granted. Our health is what gives us strength to move forward, the courage to challenge ourselves, the desire to open our hearts and love fully, and the devotion to get outside our comfort zones to embark on new journeys. Without our health, we wouldn't have the strength to take on any of the above. I ask you, what are YOU doing to strengthen your health? What are YOU doing to overcome your fears and overcome physical goals? What are YOU doing to push your body's limits each day and each week? I know for me, being a trainer and lifelong athlete, I have pushed myself but needed a new goal to push me harder. Thus, while Makenzie was at the hospital, I decided to do Wildflower Triathlon again in Spring of 2011. When I registered I realized that doing the Olympic Distance was going to be tough BUT not a new Challenge. How could I help my daughter overcome her challenges with her body if I was being complacent with my own personal fitness goals? So...as much as I knew my future would be challenged with long rides and longer runs, I registered for the Long Course (Half Ironman) Triathlon Distance for Wildflower. I have never competed in that distance at this course; a very hilly and challenging course. But if Makenzie could fight through her health challenges and come out on top with a smile, I can challenge my body to push through a cold 1.2 mile swim, 55 mile HILLY bike, and 13.1 mile hilly and HOT run. She'll be cheering me on, as I have cheered her on the past 10 weeks. She is my constant cheerleader in my mind, whenever I think I am tired or weak. I envision my little girl, scared of the unknowns and the pain they bring, but facing them all head on with fierce determination. If she can fight for her life, I can take my one life and fight to climb a hilly ride on a bike or run when my body feels beyond depleted.
What can YOU do? You have ONE life. Live it. Enjoy each day and live, love, laugh to the deepest depths your body knows possible.
I look forward to sharing the holiday season with you, as we cherish all that we CAN do and all that our bodies are ABLE to overcome!
Cheers to you this wonderful and blessed holiday season.
Challenge the Power of YOU!
---Erin Kreitz Shirey,
Owner & Lead Trainer of
Power Fitness PDX LLC
Owner & Lead Trainer of
Power Fitness PDX LLC
Link to info about Makenzie's journey and all she overcame. Photo above taken in the kids playroom at UCSF1 day before surgery.11.21.10
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