Welcome to Power Fitness PDX

YOU have the power, strength and courage to make your life the best yet. Without even realizing it, you possess incredible determination and dedication to be your most active self possible...you just need a little nudge, education, and support. Through working with Power Fitness PDX your goals will not only be reached, but surpassed. What you thought was physically impossible for you to achieve will seem like a walk in the park when done training with Power Fitness PDX. You will not only feel and look better externally, but internally too. To improve one's strength on the outside has to come from improving their strength on the inside. It is time to Challenge the POWER of YOU! TM

Sunday, July 31, 2011

Weekly August 1st -5th Update!

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! 
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


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
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

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Thank you for reading Power Fitness PDX Blog. Have a healthy and adventurous day.
---Erin Kreitz Shirey
CEO, Owner & Master Trainer