Belated Post- workout and inspiration from Monday, 8/29/2011

Hello!

One Full week without Power Fitness PDX and I know you are ALL rocking and rolling with working out on your own!  Right now I type from the Oregon Coast with quads that are fried and a mind that is inspired.  Hood to Coast was incredible this year- in part because of all the talented participants.  Our Team did incredible, and my own splits were great and I know I gave it my all.  AS in when I ask you to put it all out there...I put it ALL out there which really was hard by the third hilly run in 24 hours.  Yet I told myself I would not let anyone pass me, to only pass people and...I did but to one. The one person was a young military veteran who was wounded in the war, and on a team powering through with their wheelchair bikes.  We played cat and mouse back and forth on the hill and then on the down hill he had the wheels, literally, and the best smile as he passed me. For him, I was honored to be Road Kill (Hood to Coast term for anyone you pass when racing).  He inspired me after I finished to never ever EVER even contemplate giving up on anything I deem impossible, as everything is possible.  He stood for challenge, courage, compassion, laughter in life, and camaraderie. Thus, I ask you....

What do you feel you stand for in health?
What is your biggest fear in fitness, and what is holding you back?
What goal are you eager to accomplish in August?

For tomorrow and Tuesday's Fun workout...
100 Club of:
Speed Skaters
Dips
Burpees
200 yd. sprints
False Starts
Runner Lunges
Plyo Push Ups

And 10 Planks for 1 minute.
Split the 100 reps to 4x25 reps or 5x20 reps

Wish you a fantastic morning tomorrow! Work and play hard remembering to Challenge the Power of YOU!!

Cheers~

--
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiologyo
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269
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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.blogspot.com.  You can also catch up with Coach Erin on her personal blog Embrace Life's Challenges

The future is not set, there is no fate but what we make for ourselves.- Irish Proverb

Couples Date NIGHT! Friday- August 12th!!

Aloha!  

Bonus Betties who PFPDX'd when Coach Erin was on vacation!

We are back and ready to train and play!  Yesterday was an intense Tabata workout, and come tomorrow we're doing light weights and stairs. But on Friday- you could pull a double PFPDX day and join for a boot camp - date night too!

Coach Erin & better half, Jack, training on the Na Pali Coast

Come join for the Power Fitness PDX Boot Camp n Date Night!  Couples who train together stay together and we train and play hard. See who is stronger in a wall sit, you or your partner. Go for the gold with a push up contest.  Why not challenge each other while encouraging each other to push harder!

Friday, August 12^th, 6:00 pm Power Fitness PDX Boot Camp at Washington Park followed by Food & Drinks at 1400 Bar on Webster Street!  

RSVP by Wednesday, August 10^th- powerfitnesspdx@gmail.com and register online at www.powerfitnesspdx.com

Estie and Ben laughing HARD after push ups with tough guy Dave!

Post Boot Camp N pre Pub Date Night'ers!  FUN!!!!  RSVP- powerfitnesspdx@gmail.com

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!

[Posted with iBlogger from my iPhone]

Question & Answer with Coach Erin

Q: IN class, I have learned how to work with my heart rate to be more effective calorie burning wise, but have a tough time incorporating heart rate work on my own workouts. How can I work with my heart rate to truly exert myself, get stronger, and lose weight but not lose all my energy for the day? - G.L.  

A: The easiest way to incorporate heart rate training is working with the Borg Scale, otherwise known as the rate of perceived exertion, and do 30/30 workouts.  When using the Borg Scale, 1-10 is the numerical scale with 1 being not active at all, such as sitting on your bum surfing Overstock.com, and 10 being full force/all effort/maximum 110%. During Level 7 you can talk and push yourself, Level 8 you can't talk comfortably but can push out words between breaths. Level 9 you can't talk but feel your body pushing beyond the comfort zone. Level 10 means you are all out- pushing everything you have-level used for those times you want to see if the Olympics are in your future. Keep your efforts between 7-9, with some 30 second blasts at 10. Try the following intervals during your next 22 minute cardio session:

1 minute level  

30 seconds level 7 

30 seconds level 8

30 seconds level 7

30 seconds level 8

1 minute level 7

30 seconds level 8

30 seconds level 9

1 minute level 6

30 seconds level 8

30 seconds level 9

30 seconds level 8

1 minute level 7

1 minute level 8

45 seconds level 9

15 seconds level 10

1 minute level 6

30 seconds level 8

30 seconds level 9

30 seconds level 10

30 seconds level 7

30 seconds level 9

1 minute level 7

1 minute level 6

45 seconds level 7

45 seconds level 8

45 seconds level 6

30 seconds level 10

45 seconds level 6

30 seconds level 10

2 minutes Level 6

Strength Work:

30/30 workout - 30 seconds of each exercise pushing as hard as you can. Do the circuit and then take 1 minute off.  Repeat 2-4x.

30 Seconds Burpees

30 Seconds Prisoner Squats

30 Seconds Dive Bomb Push Ups

30 Seconds Reverse Lunge Core Rotations

30 Seconds High Knees/Low Knees

30 Seconds Core Pike Legs

To ask Coach Erin a question, email her at powerfitnesspdx@gmail.com