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

Wednesday, February 1, 2012

Workout Wednesday- February 1, 2012

Wow, you are now in Month 2 of 2012. How are you doing on your goals? I know I personally am ready to rock them further and push even harder.  Have you been monitoring your successes and strides? If not, start monitoring them now.  Mark your calendar on days your workouts kicked butt and also mark the days when you feel off or depleted.  There could be a pattern and we can help change it together to make the majority of your workouts "kick butt".

I have heard from some of you PFPDX'ers that time has been a problem...Is it really the problem or is it just an excuse?  I honestly know there are 30-60 minutes in your day you can find to exercise.  While it may mean you have to rise at 5:30 am instead of 6:30 am, or go to the gym on your lunch break instead of going out to gossip about work over lunch, it is doable.  A fellow Mamapreneur, Marlynn, who in my opinion is one of the Queen's of time management, just wrote an article titled "Get It Done".  Thus, read it and learn how you can find an additional 30-60 minutes to exercise. Therefore, today's workout is called: 

Get'er Done! 

Need: Heavy Weights, Staircase(or you'll be stepping up and down your curb out front), Wall, Light Weights

4 minutes- run up and down stairs
10 Burpees
10 Reverse Flies with light Weights
10 Reverse Lunge(each side) with 1 heavy weight Wood Chop 

2 minutes - SPRINT up and down stairs single stair
2 minutes - alternating 15 reps chest fly with heavy weight on ground & alternating Ab bicycles
Repeat 2x

1 minute - Wall Sit with front lat raises using light weights *legs perfect 90 degree in Wall Sits
1 minute - Single Leg HOP up and stairs * Jog down as not to hurt yourself and complete both Left and Right sides
1 minute -Tricep Kick Backs with light weights

1 minute- Sprint  to top of stairs, do 10 Jumping Jacks, jog down
1 minute- 10 Push Ups & 10 Bicep Curls with heavy weights
1 minute - Jump Squats 

1 minute - Plank
1 minute - Toe Raises/Touches
1 minute - Frog Sit Ups

Repeat entire workout 3-4x depending on your own time

Questions please contact Coach Erin Shirey- powerfitnesspdx@gmail.com or www.powerfitnesspdx.com

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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