| Those who exercise together stay together! My own husband and I knew we were meant to be together when we did our first run together. Both of us tried to race to the finish, and then did a circuit of push ups, dips, lunges, burpees, and bicycles. I realized he was the one for me, as the workout was before we were going cycling for the day. My perfect companion in so many ways, and for you, you don't have to be competitive, although it is fun, but just being active together can do wonders for the two of you as a couple and your self esteem. When exercising, it not only strengthens your muscles, but helps release a plethora of feel-good endorphins. Why not fuel your Valentine’s Date Night with them? Fall in love with your partner all over again (or at least kick his/her bum). Partner Squat (Strength and Endurance): Face your partner with your feet shoulder width apart. Sit back into a squat,* hold for 10-30 seconds. Grab your partner’s hands in front of you and jump. Repeat 3 times, do 10 reps. Chase (Cardio and strength): Try to beat your partner to the top of the stairs, then let your partner chase you. If you don’t have stairs, run in place for 60 seconds, keeping your knees as high as possible. Repeat five times. You can also do sprints in front of your house from your place to the stop sign or house one block away. Pretend you are racing for who makes dinner or does the laundry- the competition is under way! Push Up Play (Strength and balance): Face your partner in push-up position*. On your way up, raise your right hands and “high five” one another. Repeat on the left side. Attempt to go slower or faster, encouraging one another the entire time. Advanced partners can raise a leg with each push up. Keep going until you can’t do it anymore! *proper form is extremely important. Touch the “bum” you love (Strength and fun): Lie on the floor with your knees bent at a 90-degree angle with your feet pressed against your partner’s. Bring your belly button towards your spine, look towards the ceiling, and keep your hands by your side. Gradually raise your head towards your knees while your hands are reaching towards your partner’s. Quickly touch hands and return to starting position. Repeat 15-20 times. For more resistance and challenge, push against each other’s feet more intensely. Repeat the circuit 4x. Have fun and Happy Valentine’s Day to you and your turtle dove! |  * Tip- Register for a race together. Always fun to train, race and finish celebrating each others' successes! Photo is before the 100th Dipsea Race - 6.13.10 *Tip- Make each other laugh as you face one another in squats or compete when racing to the stop sign! Laughter is wonderful medicine for any relationship too...   *Tip- Find active couples and hit the trails, with your partner and friends!It is always fun to exercise with other like-minded active couples. Mark your calendars- Next date night for Power Fitness PDX is March 4th!  |
Saturday, February 12, 2011
Couples that train together, stay together! Valentine's LOVE exercises
Tuesday, February 1, 2011
REAL goals- REAL friends- REAL health
It is now January 31st, 31 days into 2011. How are YOUR goals coming along? Are you meeting them? If not, what is holding you back and keeping you from challenging yourself? Did you actually "put your goals out there" as suggested? It has been proven to make a significant difference when it comes to achieving them. Now, check in time.
At the beginning of each Power Fitness PDX class, we do a check in. The check in does have a focus, without some participants even realizing it. When discussing what participants want to accomplish at the at the beginning of each session, they are stating something to be worked on and achieved. It is not to solely wake up and exercise 3 times each week, but to wake up and push to do 20 strong push ups in class or to go running twice each week on Tuesday and Thursday. When making the announcement in Check In's, the words are "out there" and can't be taken back.
Earlier this month, I wrote a piece for The Power MOB about goal setting and specific exercises for those strapped on time. Following up on that, is the art of making time and following up on your goals. With checking in with one person, two persons, three or more you add one more layer to your support network. You want to be supported by people who believe in you, but are also honest with you. If you are telling yourself and your friends you are pushing it 110% in class and I notice you are taking rests every 5 minutes, you will be called out because that does not help YOU in achieving your goals. Where ever you are with your personal goals, reassess. I just did, and this is what I personally realized when checking in with my teammate, my husband Jack.
In November, I registered for the Wildflower Half Ironman. I felt if Makenzie could conquer the hospital and her battle for life, i could conquer one of the toughest Half Ironmans. It was a means to prove to myself and to her that anything is possible. But, she was back in the hospital in December for another couple weeks and didn't have a real green light of going to school until December 29th. The race is now 3 months away. With the training hours that go into a Half Ironman, I have to downgrade to the Olympic Distance of the race. Makenzie still has many needs and isn't in school a full day, Jack's new position has him working late hours and I have re-launched Power Fitness PDX full force. Thus my training time for this distance is altered significantly. To keep that pressure over me of the Half Ironman wasn't fair because it was eating at my value of self and balance. Now, I am training for the Olympic Distance for Wildflower, will do 3 more Olympic Distance Tri's this Summer, and hopefully a Half Ironman if timing allows. If not, there is next Summer. With shifting the focus, it has the intensity of workouts and my time with my kids on a more quality based level. The balance is back in place and I am able to enjoy, verses stress, over meeting my own athletic goals.
Check in with your goals. Talk to your support team about where you are, and evaluate what needs to be changed. There is no day like today to get started. Don't worry about what you are not completing, but focus on what you are and how to conquer the next step. You can do it, you have support, you have each hour to GO FOR IT!
At the beginning of each Power Fitness PDX class, we do a check in. The check in does have a focus, without some participants even realizing it. When discussing what participants want to accomplish at the at the beginning of each session, they are stating something to be worked on and achieved. It is not to solely wake up and exercise 3 times each week, but to wake up and push to do 20 strong push ups in class or to go running twice each week on Tuesday and Thursday. When making the announcement in Check In's, the words are "out there" and can't be taken back.
Earlier this month, I wrote a piece for The Power MOB about goal setting and specific exercises for those strapped on time. Following up on that, is the art of making time and following up on your goals. With checking in with one person, two persons, three or more you add one more layer to your support network. You want to be supported by people who believe in you, but are also honest with you. If you are telling yourself and your friends you are pushing it 110% in class and I notice you are taking rests every 5 minutes, you will be called out because that does not help YOU in achieving your goals. Where ever you are with your personal goals, reassess. I just did, and this is what I personally realized when checking in with my teammate, my husband Jack.
In November, I registered for the Wildflower Half Ironman. I felt if Makenzie could conquer the hospital and her battle for life, i could conquer one of the toughest Half Ironmans. It was a means to prove to myself and to her that anything is possible. But, she was back in the hospital in December for another couple weeks and didn't have a real green light of going to school until December 29th. The race is now 3 months away. With the training hours that go into a Half Ironman, I have to downgrade to the Olympic Distance of the race. Makenzie still has many needs and isn't in school a full day, Jack's new position has him working late hours and I have re-launched Power Fitness PDX full force. Thus my training time for this distance is altered significantly. To keep that pressure over me of the Half Ironman wasn't fair because it was eating at my value of self and balance. Now, I am training for the Olympic Distance for Wildflower, will do 3 more Olympic Distance Tri's this Summer, and hopefully a Half Ironman if timing allows. If not, there is next Summer. With shifting the focus, it has the intensity of workouts and my time with my kids on a more quality based level. The balance is back in place and I am able to enjoy, verses stress, over meeting my own athletic goals.
Check in with your goals. Talk to your support team about where you are, and evaluate what needs to be changed. There is no day like today to get started. Don't worry about what you are not completing, but focus on what you are and how to conquer the next step. You can do it, you have support, you have each hour to GO FOR IT!
-- Erin Kreitz Shirey, 2011
In addition to being the CEO, Lead Coach & Trainer for Power Fitness PDX, Erin has her BS in Kinesiology, nationally certified personal trainer and certified sports nutritionist. Erin can be contacted at powerfitnesspdx@gmail.com or www.powerfitnesspdx.com
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