12 minute Workout Wednesday!

Blast these out and you will be dripping with sweat before you know it. All you need is 12 minutes, a medicine ball, jump rope, your body, a sweat towel and water.

1. Medicine Ball Push Ups- 1 Minute
Start in upright push up position with one hand on the medicine ball, and the other hand on the floor.  Lower yourself to a push up remembering your form- abs engaged, chest and back strong and flexing while lowering, extending while lifting. Upon raising to starting position, roll the medicine ball to the other hand. Repeat for 1 minute.

Starting position

One hand is on the ball (my right hand in this photo), lower to push up position

Upon extension, roll the medicine ball across to the other hand (my left)

Lower to push up position.
Repeat.

2. Plank Hold on Medicine Ball - 1 Minute
In upright plank position, place both hands on the medicine ball.  Make sure your shoulders are rolled back, there is no crunching at your shoulders, and that your core is engaged.  If you get tired, don't "pooch" your abs towards the ground, engage them and push down towards your toes.

Hold the plank position, smile, think of your strong core

3. Jump Rope - FAST - 1 Minute

Repeat 4 times

It may seem like an easy workout, but honestly, if is super challenging and allows you to reach outside your comfort zone in a short amount of time.  Your arms, chest, back, glutes, abs, legs and heart will all thank you!!

Challenge the Power of YOU! 
copyright 2012- Erin Kreitz Shirey - www.powerfitnesspdx.com

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

Christmas Cardio Blasts- Keep the Christmas Cookies at Bay while you Exercise & Play!

Yes, you have indulged by now. You have woken up with a sugar coma, a slight hangover from the Holiday Party, or puffy eyes from not getting enough sleep. Well, get over yourself and get moving. You had fun celebrating but now you need to add balance and workout too.  The goal over the Holidays is not to lose weight; but to maintain activity level and keep your muscles moving and strong.

Incorporate these cardio blasts to your workouts and your ars will be thanking you.

Cheers and Happy Holidays!

Coach Erin Kreitz Shirey

Cardio Blasts

Twelve Days of Christmas- Workouts #1-#4 - 15 minute blast workouts each day

Twelve Days of Christmas- it is a busy time of year. Try to fit in these workouts- you can do them in your home with minimal equipment and minimal time. Have fun and with any questions please contact Coach Erin

Day #1-Begin and Be STRONG
Grab your timer and set for 1 minute increments
Grab one set of light weights- 5 lbs preferred
Do 3 rounds of:
1. Jumping Jacks with weights- Arms go to the side with hands parallel to shoulders, not above
2. Walking Push Ups - Push Up position, push up, walk hand over hand to the right side. Push Up, walk hand over hand to the left side. Repeat for one minute.
3. Reverse Jump Lunges holding weights by your sides
4. Speed Skaters
5. V-Sit position Figure 8's- Sit on the floor, tuck bum and bring belly button in towards spine, hold both weights or one weight in hand and make a figure 8.
 
Day #2-Tabata 2
Grab your timer and set for Tabata intervals of 20 seconds on: 10 seconds rest. Complete:
1 minute Jumping Jacks
1. Burpees - 8 Tabata Rounds = 20:10
2. Mountain Climbers with knees tucked under and rotating to cross your midline - 8 Tabata Rounds = 20:10
3. Squat Jumps - remember tangible touch of fingers to the ground when in squat position to have each rep count- 8 Tabata Rounts = 20:10
4. 1 minute plank
5. 1 minute bicycle

Day #3- 
Grab your jump rope & Heavy Weights (8/10/12/15 lb)
count = "1 Alligator, 2 Alligator, etc. "
30 count High Knees
30 count Speed Skaters
20 reps of each exercise with Heavy Weights:
1. SBO-Squat-Bicep-Overhead Press
2. Heavy Weight Pull Through
3. Single Arm Row on each side
4. Heismans Jumping over Weights 
5. 10 Push Ups- 10 count Reverse Plank - repeat 3x
Repeat whole workout 3x

Day #4- Cardio Craze Day
Grab Timer, set for 1 Minute. 
Complete:
Wide Jumping Jacks
Burpees with Push Ups and Wide Feet
Reverse Knee Jump-Pull Through (rotate legs each rep)
Repeat 5x

Videos for above workouts coming soon.
* When not teaching, training, or writing fitness columns, Coach Erin can be found running with her kids around the East Bay and motivating others to do the same. Erin Kreitz Shirey was voted 2011 Alameda Magazine Most Motivational Personal Trainer. Come train with her in Power Fitness PDX mornings at the beach! www.powerfitnesspdx.com