Workout Wednesday- Happy Birthday Bro February 15th, 2012

Today my brother, Tyler, celebrates his 33rd Birthday. Thus, you are doing 33 reps of every exercise and repeating the circuit 5 times.  Come on, you know you're ready for another Wednesday workout! 

You need:
Step - bench/park ledge - 2 step height if using homes stairs
Heavy Weights
Jump Rope
2 cones set 20 feet apart

Workout in your backyard or if you are inside, do the jogging in place and the cones modify with doing side steps with the space you have. Warm up with 2 laps jogging around the block or high knees and jogging in place for 4 minutes.


Circuit:
Step UP- 33 x each leg
Burpees- 33
Single Arm Bentover Row- 33 x each arm
Dead Lift with Heavy Weights- 33 x (make sure to keep knees slightly bent and tuck bum when coming to standing position engaging abs)
Jumping Jacks with Light Weights- 33x
Side stepping - low stance ready position- 33x between cones
Spider Man Push Ups- 33x
Jump Rope- 33 cycles
Plank Hold - 33 seconds
Side Plank - 33 seconds/side

Repeat 5 x
Whew, I think you deserve a high five at the end. Rock it, push it, and make sure sweat is dripping down your back. If not, do it again because you haven't worked hard enough.

Any questions for modifications- contact me please. 
Coach Erin Kreitz Shirey- powerfitnesspdx@gmail.com & www.powerfitnesspdx.com 

* Next Wednesday Workout will include a video- are you ready? First one for YOU to film after double knee surgery.

Wizard of OZ salad!

Wizard Of Oz Girls

Tonight in our house is Family Movie Night. That means easy foods, chilling and popcorn. While this is a favorite night for all of us, the goal is to keep it healthier I'd we can. The movie of choice, for first time viewing, is Wizard of Oz! Phrases of "Tin Dude", "It's not black and white but brown and white Mom. Did you see it when it first came out?", and "She is not just a witch, but an ugly green apple witch!".

Therefore, the salad is called:

Wizard of Oz salad

All ingredients organic and most fresh from the Farmer's Market

1.5 cups mixed greens
1/2 cup blueberries
1/2 cup shredded sweet white carrotts
10 cherry heirloom tomatoes quartered
about 2 TB goat cheese crumbled
1/2 cup drained black beans
1/8 cup mango salsa
8 tortilla chips ( any 100% corn tortilla baked until crunchy and broken up to small pieces works too)
1/2 cup traditional medium
Newmans Own Salsa
1 TB Newmans Own Light Honey Mustard salad-dressing
Fresh Pepper

Toss all together in a big bowl, minus the salad dressing and traditional medium salsa. Mix the dressing and salsa in a separate bowl, whisking them together. Pour half the dressing on the salad and mix together. Split salad onto two plates and drizzle rest of dressing on top. sprinkle with pepper and enjoy!

And for the ruby slippers, enjoy some Red Velvet Frozen Yogurt for dessert!








1/2 cup black beans

Workout Wednesday- February 8, 2008

It is GORGEOUS outside!!  Thus, I am thinking thoughts of Hawaii.  Thinking warm beaches, sand under my toes, and sweating with the smell of gardenia and plumeria filling the air.

Therefore, today's Workout Wednesday is the Hawaii Vacation Workout #1 & #2.
Aloha!

Coach Erin Kreitz Shirey
www.powerfitnesspdx.com

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