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! 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. The future is not set, there is no fate but what we make for ourselves.- Irish Proverb |
Sunday, July 31, 2011
Weekly August 1st -5th Update!
Wednesday, July 27, 2011
Testing Stats- Look Who ROCKED Various Ways!
Seriously, how can you have a base of everyone where the shortest plank is :54 seconds?? Often people can't hold the plank for more than 30 seconds!! This week everyone in Power Fitness PDX did fitness testing, and will again on Friday, September 2nd. It is always good to see where your baseline is, where you want to improve, and how strong you are. People don't always give themselves the credit they deserve in regards to their hard work. YOU are many of "those people" who don't credit yourself enough.
When looking at the stats, I can't help but have a huge grin on my face from knowing all the hard work you have done throughout Summer, and how incredible you work every morning. To have some of the top stats be from women who range in age from 32- 65 is phenomenal!!!! Age is nothing but a number, you can stronger each hour of each day!
Mile Highlights: Dory clocked in at 7:20, Judy 7:56, Annie 8:20, Cory 8:35 and Tina 11:59 power walking!
Push Up Highlights: Estie 42, Dory 41, Andrea 24 (used to max at 8!), Jeanne & Jen K. both 15, Donna McR did 14, and even those who were nervous about doing 1 perfect push up did 5!
Wall Sit Highlights: Annie & Tina will be the Wall Sit Queens! Both could keep going at 5:00+ minutes, while Leslie wasn't far behind with 4:43! Again, the first off the wall was at :54 which is impressive; almost one minute on the wall!
Plank Highlights: Wowie- 5 people did 2:30-3:09! Julie Ann, Estie, Dory, Annie and Andrea!! Three got past two minutes- Cat, Jen K., Sylvia!
Everyone tested fiercely and proved that TEAMwork, focus and determination can push anyone to the next level. I look forward to seeing how all will test in 6 weeks.
Congrats and make time to Challenge the Power of YOU!!
Coach Erin
Those who tested from MWF & TuTh classes:
Andrea, Annie, Cat, Donna, Dory, Estie, Jeanne, Jen D.C, Jen K., Judy, Julie Ann, Cory, Leslie, Tina, Sissy, Donna
Those we missed and can pre-test by Friday at home: Caprice, Danielle, Jolynn, Mary Ann, Rebecca, Sue, Veronica, Nikki
When looking at the stats, I can't help but have a huge grin on my face from knowing all the hard work you have done throughout Summer, and how incredible you work every morning. To have some of the top stats be from women who range in age from 32- 65 is phenomenal!!!! Age is nothing but a number, you can stronger each hour of each day!
Mile Highlights: Dory clocked in at 7:20, Judy 7:56, Annie 8:20, Cory 8:35 and Tina 11:59 power walking!
Push Up Highlights: Estie 42, Dory 41, Andrea 24 (used to max at 8!), Jeanne & Jen K. both 15, Donna McR did 14, and even those who were nervous about doing 1 perfect push up did 5!
Wall Sit Highlights: Annie & Tina will be the Wall Sit Queens! Both could keep going at 5:00+ minutes, while Leslie wasn't far behind with 4:43! Again, the first off the wall was at :54 which is impressive; almost one minute on the wall!
Plank Highlights: Wowie- 5 people did 2:30-3:09! Julie Ann, Estie, Dory, Annie and Andrea!! Three got past two minutes- Cat, Jen K., Sylvia!
Everyone tested fiercely and proved that TEAMwork, focus and determination can push anyone to the next level. I look forward to seeing how all will test in 6 weeks.
Congrats and make time to Challenge the Power of YOU!!
Coach Erin
Those who tested from MWF & TuTh classes:
Andrea, Annie, Cat, Donna, Dory, Estie, Jeanne, Jen D.C, Jen K., Judy, Julie Ann, Cory, Leslie, Tina, Sissy, Donna
Those we missed and can pre-test by Friday at home: Caprice, Danielle, Jolynn, Mary Ann, Rebecca, Sue, Veronica, Nikki
Thursday, July 21, 2011
Clean Challenge UPDATE!! 2 New Challenges
The two weeks was tough for some because of the Summer travels, but the requests were made for a few more challenges. Take a peak and register for one or both of the next two challenges!!
Summer BLAST BOOT CAMP Clean Challenge: August 10th-17th
Commit to 5-days of Power Fitness PDX, Saturday workout at Lyon Street Stairs, 1 workshop to cover eating CLEAN on Wednesday, August 10th, and additional follow up workshop on Wednesday, August 17th. Workshops are 6:30 pm- 9:00 pm (most likely end by 9pm). Topics cover food choices, combining foods, energy levels, why clean eating affects quality of training, balance, and how to keep your energy going throughout the week so you don't burnout on the weekends. Cost is $75, in addition to 2x/week Session of Power Fitness PDX. First 10 to register cost is ONLY $60. Space limited to 16 people. Register by emailing Coach Erin,powerfitnesspdx@gmail.com and include your one challenge you have had this Summer with either health, fitness or nutrition and what prompted you to register for the Challenge.
Challenge the Power of FALL - Two week workshop/Challenge/classes September 12th-23rd
Refocus the energy onto you and your health and fitness goals after a busy Summer traveling, BBQ's, long nights with your friends and wine, running all over and entertaining all you adore. Now time to focus and adore YOU. ie: A mini New Year New YOU Challenge. Limited to 12 people. Cost is $150 if register by August 15th, $175 if register by September 3rd. Must be registered for Power Fitness PDX classes 2x/week. Guaranteed you will find some changes and means to evolve your own goals in health, fitness, wellnes and eating clean.
Any questions or concerns please email Coach Erin- powerfitnesspdx@gmail.com
Summer BLAST BOOT CAMP Clean Challenge: August 10th-17th
Commit to 5-days of Power Fitness PDX, Saturday workout at Lyon Street Stairs, 1 workshop to cover eating CLEAN on Wednesday, August 10th, and additional follow up workshop on Wednesday, August 17th. Workshops are 6:30 pm- 9:00 pm (most likely end by 9pm). Topics cover food choices, combining foods, energy levels, why clean eating affects quality of training, balance, and how to keep your energy going throughout the week so you don't burnout on the weekends. Cost is $75, in addition to 2x/week Session of Power Fitness PDX. First 10 to register cost is ONLY $60. Space limited to 16 people. Register by emailing Coach Erin,powerfitnesspdx@gmail.com and include your one challenge you have had this Summer with either health, fitness or nutrition and what prompted you to register for the Challenge.
Challenge the Power of FALL - Two week workshop/Challenge/classes September 12th-23rd
Refocus the energy onto you and your health and fitness goals after a busy Summer traveling, BBQ's, long nights with your friends and wine, running all over and entertaining all you adore. Now time to focus and adore YOU. ie: A mini New Year New YOU Challenge. Limited to 12 people. Cost is $150 if register by August 15th, $175 if register by September 3rd. Must be registered for Power Fitness PDX classes 2x/week. Guaranteed you will find some changes and means to evolve your own goals in health, fitness, wellnes and eating clean.
Any questions or concerns please email Coach Erin- powerfitnesspdx@gmail.com
Sunday, July 10, 2011
11 Day Clean Movin' Challenge -7/18-7/28
Monday, July 18th, also starts a new 11 Day Clean Movin' Challenge. The goal of the Challenge is to break out of a current habit, eat clean and healthy, and incorporate those elements to your daily lifestyle. The challenge will have workshops, a couple's workout night, additional specific exercise calendar, and make you focus for only 11 days to kick it up a notch! The workshop dates are:
Monday, July 18th- 6:30-8:30 pm
Monday, July 25th- 6:30-8:30 pm
Date Night Workout with Healthy FOOD after - Wednesday, July 27th- 6:30 pm-9:00 pm
Part of the Challenge is keeping on online food diary that you will send to me daily. The Challenge will also include how to eat without guilt, look towards the weekend with hope of good foods- not fear of a Monday food hangover, how to push your fitness limits and believe in yourself, how to push your spouses limits with exercise and workout together, and how to live realistically healthy, active and clean. Cost - $50 for the whole Challenge. Limited to 15 (outside of date night- that is more because of the +1's). RSVP and register by July 13th.
Friendly reminder the Thank YOU Specials- Expire Sunday, July 10th !
Cheers-
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269
e- powerfitnesspdx@gmail.com
w- www.powerfitnesspdx.com
Monday, July 18th- 6:30-8:30 pm
Monday, July 25th- 6:30-8:30 pm
Date Night Workout with Healthy FOOD after - Wednesday, July 27th- 6:30 pm-9:00 pm
Part of the Challenge is keeping on online food diary that you will send to me daily. The Challenge will also include how to eat without guilt, look towards the weekend with hope of good foods- not fear of a Monday food hangover, how to push your fitness limits and believe in yourself, how to push your spouses limits with exercise and workout together, and how to live realistically healthy, active and clean. Cost - $50 for the whole Challenge. Limited to 15 (outside of date night- that is more because of the +1's). RSVP and register by July 13th.
Friendly reminder the Thank YOU Specials- Expire Sunday, July 10th !
Cheers-
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269
e- powerfitnesspdx@gmail.com
w- www.powerfitnesspdx.com
Sunday, July 3, 2011
core crazy workout
I decided after an intense swim workout yesterday that I wanted to continue and push myself to my max. After swimming 2500 meters, with four push sets, I pounded out 35 minutes on the Precor working levels. While pounding I created and then implemented the following core conditioning workout. it kicked my fanny and I had two 20-something guys watching and attempting to replicate. They had to stop part way through!
Need: Bosu, 8/10 pound medicine ball, 6-8 pound weight, mat, squat rack (or incline pull up bar)
4 circuits of:
35 reps Medicine Ball Burpees
15 Incline Pull-Ups
25 Mountain Climbers
25 Bosu Plank with Midline Cross Kicks-each leg
35 Side Planks/Elbows Kiss planks- each side
3x15 reps each side of Plank Weight Holds- Elbow plank with left arm at plank 90 degree angle and right arm holding weight underhand grip. Push weight away and squeeze back, similar to a Bicep curl. Keep hips facing mat the entire time.
3x15 reps each side of Plank Up Downs- begin in upright push up position. Bring right arm down to plank position, follow with left arm coming down. Bring right arm up to push up position and repeat with left arm. that equals one rep on the right side. Repeat 15 reps with right arm leading, followed by 15 reps left arm leading. 3 sets.
Bring an extra sweat towel, drink plenty of H2O, and have FUN!
Need: Bosu, 8/10 pound medicine ball, 6-8 pound weight, mat, squat rack (or incline pull up bar)
4 circuits of:
35 reps Medicine Ball Burpees
15 Incline Pull-Ups
25 Mountain Climbers
25 Bosu Plank with Midline Cross Kicks-each leg
35 Side Planks/Elbows Kiss planks- each side
3x15 reps each side of Plank Weight Holds- Elbow plank with left arm at plank 90 degree angle and right arm holding weight underhand grip. Push weight away and squeeze back, similar to a Bicep curl. Keep hips facing mat the entire time.
3x15 reps each side of Plank Up Downs- begin in upright push up position. Bring right arm down to plank position, follow with left arm coming down. Bring right arm up to push up position and repeat with left arm. that equals one rep on the right side. Repeat 15 reps with right arm leading, followed by 15 reps left arm leading. 3 sets.
Bring an extra sweat towel, drink plenty of H2O, and have FUN!
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