Weekly August 1st -5th Update!

Aloha…. I hope you have enjoyed your weekend! A few reminders and tips for you during the week of August 1-August 5, 2011 1. The current workout video for tomorrow didn’t go according to how I had hoped. So if I can’t get it done in Hawaii this afternoon video wise, the workout is: 100 Club or 105 club Do 5 set of 20 reps for each exercise, or 7 sets of 15 reps to be Boot Camp Betties Jumping Jacks Jump Squats Reverse Lunge Kick Through Rotation- each leg Caterpillars with push up Push UP rotation arms Plank Arm pull & push through Between each set, 3 minutes of running liners or running in place. Stretch and good luck! Reminders- keep shoulders back and down, hips tucked, belly button pulled towards spine, knee over  your ankle, smile! Wednesday, August 3rd, Super Ski Stairs Workout Watch out….it is a real tough one!  Workout on BLOG Need 2x10/12 # weights Do workout at a park/ field/ big room Jog 3 laps around a park (2 laps if small park) 20 Burpees with push ups 20 Squat Jumps on a picnic bench Repeat 3x Rotational Lunge across field holding weight with both hands shoulder height. Maintaining perfect posture and rotating to each side. Sprint back to starting point holding weight above head. Drop weight and sprint out and back. Repeat combo of lunge and sprints 3 x Mountain Climber 20 count Push Ups holding weights and doing rows in between each rep. 20 reps. Repeat combo 2x Slalom Ski Jumps down a 200 yard line- Jump with both feet, picking them up high off the ground to gain leverage, and jump from side to side. Sprint back to starting point. Repeat 4x Mountain Climber 20 count 15 Triangle Push Ups w/every third holding in staring position for 10 seconds Repeat 3x 8 Hill Repeats- Find a hill and repeat it with the First 4 reps-70% intensity holding 1 10# weight overheard Second 8 reps- Sprint 100% intensity to top 20 Squats holding weights 15 Squats with overhead press holding weights 20 Jumping Jacks Repeat 3x Plank on Forearms- Max Out Repeat 3x with rest of 30 seconds in between Jog 1 Lap Around Park Stretch Way to go SKI BUM- you are done! 2. Next Date Night- Friday, August 12th, 6:00 pm followed by Food & Drinks at 1400 Bar on Webster Street! RSVP by Tuesday, August 9th- powerfitnesspdx@gmail.com and register online at www.powerfitnesspdx.com 3. Summer Blast Challenge- August 10th –August 17th- Limited to 16 people, $75/person - 1 workshop on eating CLEAN- Wednesday, August 10th 6:30-9:00 pm - 1 workshop follow up on Wednesday, August 17th 6:30-9:00 pm - 5 classes of Power Fitness PDX – must come to TU/Th if you are MWF and MWF if you are Tu/Th - Lyon Street Stairs Workout Saturday, August 13th, 9:00 am REGISTER- via Email to Erin- powerfitnesspdx@gmail.com Thank you to Dory for helping lead the bonus workouts.  It is appreciated by everyone. Those who don’t make the MWF-5:45-6:45 workouts with everyone else, please try to do the workouts at home or workout on your own. Have a great day! **** Please pass to your carpool buddy to make sure everyone is set and notified! Mahalo! **** -- Erin Kreitz Shirey- Owner, Lead Trainer and Coach BS Kinesiology ACE, NASM, Fit to Deliver and Stott Pilates c- 503.703.1269 a- po box 1077, alameda, ca 94501 e- powerfitnesspdx@gmail.com w- www.powerfitnesspdx.com b-Blog f- Facebook t- Twitter Please take a peak at the new resource dedicated to support rockin' Moms in their efforts to become their fittest selves while juggling work, kids, school, and finding 15 minutes to exercise during all stages of motherhood. www.powerofyoufitness.blogspot.com.  You can also catch up with Coach Erin on her personal blog Embrace Life's Challenges The future is not set, there is no fate but what we make for ourselves.- Irish Proverb