Adventurous Summer

Fun ADVENTURES to Blast your SUMMER

Summer days are here again, and we want them to never end!   

Go for an adventure run... in the MUD!

Summer is here and the days are long, goals are big, and weeks seem to be packed full of trips and family visits. Before you realize it, Labor Day arrives after what seems to feel like Summer just began. 

  

Don't let that happen this year...don't miss out on the Summer fun-ventures, but embrace them and the long, sun-filled days! Try the following ideas to make this Summer the best and most active one yet. 

Dig deep. PLAY HARD!

1. Create an ADVENTURE BOX with your family and friends.
If you are an empty nester, singleton, family of 10, or newly married do this activity. Take a shoe box and decorate it with pictures, postcards, words and phrases for places, events and ideas that intrigue you. ON different pieces of paper, write down activities, goals, concerts and classes you want to do.  ie: "Go for trail run in Santa Cruz Mountains and then play at the Boardwalk at night",  or  "Camp in Lake Tahoe". Put all the paper slips in the box. Take your calendar and pick out 1 day/week as your adventure day. Each person gets to pick from the box various adventures and add them to the calendar. By Summer's end, everyone will have completed various adventures together and created treasured memories. 

2. Plan Races and Workouts with Friends who don't live by you.

You tell your best friend who lives across the Bay that you want to see him, but long days at work and life get in the way of meeting up. Why not use Summer as your time to train together weekly for a race? Or set a bike date and  meet up in San Francisco for a ride? Use the longer days to make a mid-week training session happen and put it on your calendar...now.

3. Get outside your COMFORT Zone and REGISTER for a NEW RACE.

You have talked about wanting to get outside your comfort zone for a while. NOW is your time. Get dirty, push your limits, see what you are truly MADE of! Each morning you blast through the hour or burpees, sprints and plyometrics training hard. YOU are not just training for life, but training for the adventurous life available to you at your fingertips. Meaning, the Bay Area has some of the most incredible kayaking adventures, mud runs, and urban obstacle challenges in the country. Hop online and register for one now!   

 
Adventure Out- California's Leader in Outdoor Adventure
Outback Adventures 
Envirosports

  

© 2012 Erin Kreitz Shirey- When not teaching Power Fitness PDX, writing fitness articles or creating advneures to conquer, you can find Coach Erin Kreitz Shirey doing cannonballs with her kids in the swimming pool. To reach her visit powerfitnesspdx.com or 503.703.1269.

Quick workout for YOU when getting ready for SUMMER!

We all know the feeling- Summer is just around the corner and swimsuits are ready to be worn. But you hit snooze a few to many times on the alarm clock missing a few to many workouts.  The following workout incorporates the Tabata Method and will help you blast calories, increase your muscle mass and get your lungs in shape for the long hikes/rides/swims of Summer.

The Tabata Method is named after a Japanese researcher who discovered a means to train both your anaerobic and aerobic pathways at the same time.  The method is simple because it is time based, and the focus is to move FAST!  It is not only a motivating way to train since you don't worry about the number of reps but the time instead, but also efficient and effective for those who are time crunched. How it works is for 20 seconds you complete as many repetitions as possible. Rest for 10 seconds. Repeat 7 more times.

Time FOR Summer Workout:

You will need 2 Heavy Weights -10/12/15 pounds
Warm Up: 
1 minute Jumping Jacks
1 minute High Knees
1 minute Side Step Touches
1 minute Speed Skaters
1 minute Burpees 


Tabata Round #1:
20 seconds Burpees/rest 10 seconds
20 seconds Push Ups Traditional Stance/rest 10 seconds
20 seconds Reverse Lunges w/bicep curls holding heavy weights/rest 10 seconds
20 seconds Reverse Lunge on Right Leg while doing Shoulder Press/rest 10 seconds
20 seconds Reverse Lunge on Left Leg while doing Shoulder Press/rest 10 seconds
20 seconds Knee Tuck Jumps/rest 10 seconds
20 seconds Mountain Climbers/rest 10 seconds
20 seconds Narrow Grip Push Ups with Right Donkey Kick Jumps/rest 10 seconds


Repeat Warm - Up 2x but UBER FAST
1 minute Jumping Jacks
1 minute High Knees
1 minute Side Step Touches
1 minute Speed Skaters
1 minute Burpees 



Tabata Round #2:
20 seconds Burpees/rest 10 seconds
20 seconds Push Ups Traditional Stance/rest 10 seconds
20 seconds Reverse Lunges w/bicep curls holding heavy weights/rest 10 seconds
20 seconds Reverse Lunge on Right Leg while doing Shoulder Press/rest 10 seconds
20 seconds Reverse Lunge on Left Leg while doing Shoulder Press/rest 10 seconds
20 seconds Knee Tuck Jumps/rest 10 seconds
20 seconds Mountain Climbers/rest 10 seconds
20 seconds Narrow Grip Push Ups with Right Donkey Kick Jumps/rest 10 seconds

Core:
20 seconds Plank with right leg raised/rest 10 seconds
20 seconds Plank with left leg raised/rest 10 seconds
20 seconds Bicycles FAST/rest 10 seconds
20 seconds Plank with pelvis rotations/rest 10 seconds
Repeat 3x

For any questions please contract Coach Erin.  Have fun, work hard and always make sure to Challenge the POWER of YOU!
www.powerfitnesspdx.com

Mother's Day Class Specials!

You are incredible- wonderful- and have wanted to register for Summer. Here is your chance- take a peak at the special's below for Power Fitness PDX.  These specials are extended through Wednesday, May 11th.  Happy Mother's Day and wonderful May to you. Let's make this Summer your most active and physically challenging, but incredibly rewarding, yet!

Register for 2 Sessions of PFPDX/L1 Save 10%
3x/week= $342 (norm $380)
2x/week = $243 (norm $270)

Register for 4 Sessions of PFPDX Save 15%
3x/week = $646 (norm $760)
2x/week = $459 (norm $540)

** Register with a friend for 4 Sessions 2x/week Tu/Th & Both Save 20%!
$432 (norm $540)
www.powerfitnesspdx.com

Email Coach Erin with any questions, and to reserve your space!