Vacation Workouts - MAKE it happen!

You have packed your bag, planned out which beach reads to bring, and been dreaming of long days playing with your friends on VACATION!  But while you are vacationing, don't let all of your hard training and countless hours of burpees, sprints and push ups go to waste.  Try these workouts and you will come back from holiday even stronger than when you left!

Pack:
2 Workout Outfits ... to encourage you to workout! Washing machines were created for a reason!
Resistance Band
Jump Rope
If driving, bring a Medicine Ball too



Decline Push Ups - early morning vacation training

 Circuit One: Bodyweight 
*no equipment necessary
1 Minute Running in Place
1 Minute Boulders
1 Minute Reverse Jump Lunges
1 Minute Decline Push Ups
1 Minute Dips With Leg Kicks
1 Minute Burpees
1 Minute Mountain Climbers With Alternate Knees Crossing Body (Right knee crossing midline towards left elbow. Left knee crossing midline towards right elbow)
1 Minute Heismans
1 Minute Step Ups - Alternating Legs
1 Minute Jumping Jacks
Repeat 2-4x, totaling 20-40 minutes


 


Circuit Two: Having a BALL

* Medicine Ball and Jump Rope
Set Tabata Timer App to 50 seconds on, 
10 seconds recovery, 6 cycles. Repeat 5 Tabatas.


Medicine Ball Plank



Jump Rope Single Stepping
Medicine Ball Push Ups- Rotating Sides each Push Up
Single Leg Bent Over Row with Medicine Ball - alternate 5x/ each leg until Timer dings
Jump Rope Speed Rope with incorporating High Knees
Walking Lunges with Medicine Ball Rotations
Medicine Ball Plank






Circuit Three: Band of FUN
* Exercise Band and Jump Rope
1 Minute High Knees
20 Reps Squat Bicep Overhead Press - SBO
1 Minute Speed Skaters
20 Steps Side to Side in X- Walk
1 Minute Squat Planks (Squat position, jump back to plank, immediately jump up to low squat)
20 Reps Reverse Lunge with Lat Pull Down (Attach Band to a railing/pole/stable object that is 4-6 inches taller than you)
1 Minute Boulders
20 Reps Plank Jack Push Ups
Repeat Circuit 3-5 times

Just RUN!!!

In addition to the workouts, plan runs and bike rides in the places you are visiting.  Add kayaking, Stand Up Paddleboarding, water skiing, hiking and any other activity that you would not do at home. Make your trips the most active, fun filled and adventurous yet! 



Copyright 2012 - Erin Kreitz Shirey
http://www.powerfitnesspdx.com/

Day 16/21- Dig Deep Play Hard Challenge

Day 16 is here, means there are only 5 days left of the Dig Deep Play Hard Challenge! Congratulations on your hard work, your energy spent trying to take ownership of your health and fitness and goal to feel lighter inside and out, mentally and physically.

Many of you shared the hardest part has been nutrition.  You know that eating clean is best, but when going to BBQ's, eating out with family and friends, and playing there are many temptations for you to resist. It is challenging at times, but notice how you feel when you eat foods that aren't clean.  How do you sleep? Can you function as well as if you are nourished with the more nutritious food?  There is a balance to find and that is 85/90% to 10/15% rule.  Eat Clean 85-90% of the time, and you have wiggle room 10-15% of the time.  That is being realistic. Planning for parties, events out, favorite treats.  When you are all or nothing, your mind rebels and the triggers will be ten - fold compared to eating treats in moderation.  Be realistic.  Yes, you will now see food as fuel, and want to eat cleaner since you feel better after. You also need to celebrate birthdays, anniversaries and family events enjoying life, not being tied to numbers.  If you have a family celebration, enjoy a healthy salad at home before, sip water between wine, and plan that week to have a few extra treats at the party equating an extra workout leading up to the event and after.  Life balances out, and that balance is what you need to feel good.

It is similar to the post holiday mindset that I posted yesterday:
Thursday, July 5th, 2012
"GET back on track today. Yesterday was a fun day of celebration, independence and enjoying family and friends. Today, log your food, drink your water, eat CLEAN, get your HIIT cardio in and strength workout from Day 13 (repeat that workout again on Saturday, Day 17), journal, limit wheat and sugar (or omit them again) and eat two veggies and fruit at lunch, dinner and snacks.

You have noticed how you feel now when you taking care of your body inside and out. You can feel the difference from when you were eating before. The next 4 nights, get to bed 30 minutes earlier to read a fun book. Make sure you get at least 8 hours of sleep.

There are 6 days left of the Challenge. Remember, do what YOU can do! You have worked so very hard and know how and when you feel good now. Keep it up!

Cheers-
Coach Erin "

Today, Day 16, get your hour of cardio intervals in, do an additional 20 minutes of HIIT Training later in the day (yes, 1 hour 20 minutes total of cardio) and core work:

1 minute plank
30 seconds Mountain Climbers
30 seconds side plank toe touch Right
30 seconds side plank toe touch Left
30 seconds Burpees
Repeat 4 times (total time 12 minutes)

In addition, refer to the To Do list you created last week.  Finish up the tasks holding you back, and be done with them.  They are yours to conquer and once you do, 10 pounds lifted from your shoulders.

Have a great afternoon and make time to Challenge the  Power of YOU!

Cheers-
Coach Erin Kreitz Shirey
www.powerfitnesspdx.com 

21 Day Challenge

21 Day Dig Deep Challenge

Happy Day 1/21 of the 21 day Challenge. How are you feeling about this adventure?  I am excited, and eager to truly tune into every one of my own body's needs.  I am excited to push my limits and also to push my comfort zone into a better zone for myself, which will transpire to be a better trainer and coach for you.  I type with Emerson cuddling up alongside me, on this windy Summer morning.  What happened to our sunshine??
Some questions for you to get started:

1. What are your goals the next 21 days? Nutrition, Fitness, Energy, Balance, Life
2. How are you feeling NOW?  Do you wake up and feel bound with energy, or are you sluggish? 
3. How much do you exercise daily? Weekly? 
4. How often do you see your friends, and talk to them on the phone? NOT text and email, but actual conversation hearing the octaves in their voices.
5. How do you take time to step back and reset your inner clock? 

My own goals stem from feeling in a rut. I need to get some added energy again, and feel the incredible endorphin rush from working out.  Everyone needs to reset their inner selves at times, and seeing that it is my personal time, and from what I have witnessed teaching the PFPDX'ers, it seems it is many person's "re-set" time too. Therefore, we will all Dig DEEP together!  We will push limits, eat clean, get sleep, take care of our needs, and at each day's end have no regrets. Instead we will have THANKS for digging deep to challenge our comfort zones, our body's ability to push itself, our inner souls ability to be fulfilled and be thankful for eating food to fuel our actions to Play HARD.

21 Day Rules:

1. Get to bed by 10:30 pm nightly (10:00pm is even better).
2. Drink 100 ounces of water/day. Tea does count. 
3. Eat 2 servings of vegetables at lunch and dinner, 1 serving of lean protein at lunch and dinner.
4. Do at least 60 minutes of cardio exercise daily. 
5. Do the strength workouts posted, in ADDITION to what you are currently doing.
6. Log all of your meals and implement the daily goals put out there by me, Coach Erin Kreitz Shirey.
7. Keep a journal and record everything. Carry it with you- in your briefcase, purse, etc.  LOG daily To-Do list, all food, all moments of clarity, all workouts, all times of bed nightly.
8. Log all food in Livestrong.com and join the DigDeepPlayHard Group. The link is here: http://www.livestrong.com/groups/group/digdeepplayhards-group/
9. Tell your friend who you see daily what you are doing. Keep him/her accountable with you of being supportive. When you say a goal outloud, you MAKE it happen! Hence this Challenge!!
10.  HAVE FUN and pat your back for making a change right now.

Now, the video that was posted on Facebook, and is for YOU to motivate you to get moving.
Click the YouTube Video :
You Tube Video #1
** For whatever reason, the video is not wanting to embed in blogger.  Please click the link to watch it.

Report back to me- email me if you are going your challenge alongside me. I am excited to share this journey with you!!!


Cheers-

Coach Erin Kreitz Shirey

Power Fitness PDX Rockstar- Donna rockin' her new self in Maui!

Many people start Power Fitness PDX for various reasons.  One PFPDX'er, Donna, has grown exponentially. Not only has she found an inner strength, she has realized that because you are in your 50's it doesn't mean you have to give up on "you".  Donna shared her story, and I hope she may help inspire one of you to hop on a bike and ride to the top of the Haleakala Crater too! 

Cheers- Coach Erin Kreitz Shirey

I came to Power Fitness PDX and Erin at a time that I felt I had hit the wall.  Even though I was working out daily with an elliptical and spin bike and doing some light weights my weight loss had stalled and I didn’t feel like I was getting the results for the effort that I was putting in.  I found myself using the excuse “you are almost 53-lighten up.”  But somehow I knew I was capable of more and I absolutely wanted more.

In my two months with Erin I have learned that while I was working out I wasn’t pushing myself to my limits.  Erin has taught me that its OK to go to a level of discomfort in my workout-I am not going to get hurt, I am going to get stronger!  After 3 months I am down 16 lbs and 12 inches.  When I started I could barely hold plank for 20 secs, now I can hold a perfect plank for over a minute.

Doing burpees on vacation!

I had a trip to Maui coming up and I was worried that I would backslide so prior to my trip I made a daily exercise plan and I packed my bands and my jump rope.  The cottage we were staying at was new to me so I didn’t know what the area was going to look like-I hit the jackpot! The grounds were beautiful with lots of paths and grassy areas so I could do my workouts outdoor and with some privacy.  I set up stations-jump rope for two minutes in the parking lot, run back to the lanai and perform squats and overhead press with the bands, set the timer for an 11 minute run. I pulled out the ipad and watched Erin’s videos-I changed it up each day and since I had a pool not 20 steps from my door I even did some running and swimming in the pool.

On my 53rd birthday we got up at 1 am and drove to Haiku where we joined others for a trip up to Haleakala Crater to watch sunrise and then ride bikes down the crater back to Haiku. This has been something that I have wanted to do since I first went to Maui at the age of 18 and hiked Haleakala. It was definitely a bucket list event for me!  The bike ride downhill was a scream-literally 30 mphs screaming Weeeeeeee!

On the ride down there were three hills that we had to climb and I was worried.  I’ve always had difficulty riding hills and I would have to get off and walk the hill, which always made me feel terrible.  Well I rode up each of those hills with no problem even beating others to the top! On one hill I almost stepped off the bike but I heard Erin’s voice “keep going and going and going.” 

Donna- strong and active!! Way to go DONNA!!

It felt great to be able to do all the things I wanted to do on vacation; scuba, the bike ride, and feeling pretty good about how I looked in a swimsuit and in this little dress that I bought special for our luau dinner.  The early mornings, the bugs, the sweat and yes even the burpees have all been worth it.  Thank you Erin for challenging me to find the power in ME and I look forward to just getting better, and better and making this year the best yet! 

Sincerely- 

Donna Wyatt

Workout Wednesday- April 4th, 2012

Wow- Workout Wednesday hopped onto the hiatus train and I apologize! I know you have been doing all of your workouts at home, on work travel, on vacation, and when visiting family. Right? wink wink. I hope you have, and if not, today's workout is back to basics. I want you to push to fatigue with each set. Know the workout will only enhance your day, you know that, right?? 

Now, DO IT!! 

Back to Basics

20 squat jumps

20 burpees

20 reverse lunges with kicks

20 count plank rotation

20 false starts 

20 caterpillars

Repeat 4-5x

Workout Wednesday- March 14th, 2012

Are you getting a bit stir crazy from the rain?
Are you ready to bring it up a notch in your own home?
 Get sweaty now with this workout...

Need: Jump Rope (or pretend), stop watch, water bottle, towel

Rainy Day Rack UP The Sweat Workout

Jump rope for 90 seconds

20 Jump Squats

20 Count High Knees

20 Count Speed Skaters

20 Caterpillars

Repeat above circuit doing exercises with proper form 3x and 2-3x faster.

Speed Jump Rope - 60 seconds

Reverse Jump Lunges - 30 seconds

Crab Dips with Alternate Leg Kicks-30 seconds

Air Punching Bag in front- to right -to left-30 seconds

Dive Bomb Push Ups- 30 seconds

Bicycles-30 seconds

Repeat circuit 3x and go 2-3x faster. 

Wipe off sweat, sit down and listen to the rain trickling on the windows.

Congrats on making your rainy day workout a keeper....

Remember to always CHALLENGE yourself and to Dig Deep. Play Hard! 

Cheers-

Coach Erin Kreitz Shirey

Some rainy day, post RDRUS Workout, dress up with my Kiddo equates laughs for you.  Cheers- Coach Erin

And an old workout video with some options of cardio drills to do with your babes:

Workout Wednesday- March 7th, 2012

Hey There!
Ready for some Glutes, the "Girls", Guts 'n Guns

For this workout, you need 5-8 pound weights, an exercise mat, jump rope and an elevated step (or bench).
Warm up with 5 minutes combined speed skating,  running in place, jumping jacks
 and false starts.

Dara Torres embodies a strong G workout!

Glutes:
Curtsey Squat- both legs- 20x
Holding Weights, Bent over dead lift, raise to plyo jump and tricep press back- 20x
Donkey Kicks (hold onto a bench or table top if you need to)- 20x/leg- holding last kick for 20 seconds
Bridges with knees hip width apart-20x , followed by knees "kissing" - 20x
Bridges with Chest Fly of weights- 20x

2 minutes jumping rope

Chest - aka "the Girls" for some of you:
Inverted Bear Walk - feet elevated on bench- 10x
Rainbow Push Ups- 20x
Wide Angle Fly w/20 count pulses every other rep-10x

2 minutes jumping rope

Arms:
Plie Squat with "Go Go Go's"- 1 minute
Wide Angle Bicep curls - 20x
21's - (7 all the way extended, 7 half way curl to 90 degree angle, 7 full extension again) x3
Side Lying Push Tricep Push Up- 15x/side

2 minutes jumping rope

Core:
Bicycles-15x
Rowing down the river holding weight- 1 minute
Traditional Crunch with belly tuck- 20x
Froggy sit ups - 20x
Side Plank on elbow- 10x/side

2 minutes jumping rope

Repeat circuit 3x

Have a fun time and work your G's!
Email with any questions on the exercises- powerfitnesspdx@gmail.com
www.powerfitnesspdx.com

Workout Wednesday- January 18, 2012

Every Wednesday in 2012, starting 1.18.2012, you will get a new Wellness Wednesday workout.  For today's workout, it is Tabata format for strength work and stairs for added cardio.

Grab your Gymboss or iPhone timer and set for 20 seconds on/10 seconds rest. You will need your light weights for this workout- ranging between 5 - 7 lbs. Do as many reps possible for the X set. Meaning if it is "x6", you will repeat the exercise 6x of 20 seconds with 10 seconds rest.
For the stairwell, push yourself so you are at an 8-9 on the Borg Scale


Workout
SBO- Overhead press x6 (Squat-Bicep Curl-Overhead Press)
Bicep curl w/curtsey squatx8 (4x/side)
Up down stairs 8x

Jumping Jack's w/weights- x6
Plié squat with front extended Bicep curl-x6
Up down stairs 8x

Standing single leg kick back w/reverse fly-4x/side
Triangle push ups- 6x
Mountain climbers- 6x
Run stairs side ways - 5x/leg leading stairs

Single Leg Burpees - 4x/side


CONGRATS! You finished it! When you are done, post on the Facebook page how you feel. 

Week 3 - Session 1 of 2012 update! Class starts at 6:30 am tomorrow!

Hi Power Fitness PDX'ers-

I hope you are enjoying the first two weeks of 2012 Power Fitness PDX! Due to the multiple requests for tomorrow, Monday January 16th's Martin Luther King. Jr Day class- will start at 6:30 am instead of 5:45 am. Jen M., thank you for working with your TEAM who all have the day off.  You get the bonus Bettie award for doing so! Class meets at Crown Beach and is traveling bands.  If you have any questions please email me. Be ready for fun!

How are your goals going? Have you mapped out each week and the few health, fitness, balance, family and friend goals you want to accomplish? If not why not start this week. They can be as simple as:

Go for bike ride with Fred on Wednesday at 5:30 pm-6:30 pm
Run around the track for 30 minutes while at TJ's baseball practice
Read fun book for 15 minutes before bed
Turn off computer at 9:00 pm on Monday, Wednesday and Friday
Buy 2 new vegetables at the store and try one new recipe to use them

If you are specific, your goals will happen.  It is when you are grandiose and feel that the big accomplishments must be attained.  Take a step back and applaud yourselves for the little steps along the way.  For me, it has been a challenge to step back and gradually get the green light for what I can and can't do from the MD.  Each day after I do my physical therapy, ice both knees at least 3x, get 4 work to -do list items done, enjoy 1:1 time with both girls and am able to train for at least 1-2 hours feel good.  To use this unexpected time of stepping back to reset my own athletic and business foundations is key.  It is key for you too- hence this month focusing on foundations in Power Fitness PDX. Get back to the root of what you are eating, how you spend your time exercising, where you spend your time each week and emphasize what nurtures YOU.  Focus on what sparks your interest, what gets you inspired, what challenges you and what encourages you to be your best self yet. 

I look forward to seeing you soon, even though I know Jack is having a blast teaching you right now.  Fun news on that account- there will be a few more class options and locations in upcoming months. You requests are being answered.

Week of 1/16-1/20

1/16-CB- Traveling Bands

1/18-WP- Plyos & light weights

1/20- CB- Traveling Bands

Cheers and make to take time and Challenge the Power of YOU!

--
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

Black Friday SMALL Business Special!!

Black Friday Small Business BONUS

1. Register for Session 12 of 2011 and Sessions 1,2,3,4,5 of 2012 and save 20% (Save $220!  $880 instead of $1,100) 2. Register for the Power of YOU New Year New YOU Fitness Challenge and save $75. February 20-April 27th. Normally $725- You pay $625 & have a confirmed Space. Limited to 18 people. 3. Save 10% when commit to Session 12 & 1! (Save $34! $306 instead of $340) 4. Save 15% when commit to Session 12, 1, 2, & 3! (Save $108! $612 instead of $720) 5. Save 25% when commit to 8 Sessions and get 1 -1:1 30 minute Personal Training Session. (Save $370!$1180 instead of $1480) Commit and you will conquer!!!!

Prices Set Friday, November 25th, 2011  7:30am-11:59pm *Can pay and register at the Coat Class and/or Online.

Wellness Wednesday - Tabata Light Weights & Stairs Get "Over the HUMP Day" Workout

You know the drill, Tabata Style. Tabata training helps improve your strength, cardio output, and endurance. Wednesday's Tabata workout is:
Exercise combo, back to back.  Repeat each exercise 6 rounds for 20 seconds intensely followed by 10 seconds rest, then go to the next exercise.  Repeat circuit 2-3 times.
Grab 5 pound weights and a stairwell. 
1. SBO- Squat Bicep Overhead Press - x6
2. Bicep Curl & Curtsey Squat - x6 each side/leg
Run up and down the stairs, single step, 3 minutes 


3. Jumping Jacks with weights- x6 
4. Plie Squat w/arm's extended bicep Curl - x6
Run up and down the stairs, single step with high knees, 3 minutes


5. Step up Kick Backs with Reverse Fly - x6 
6. Triangle Push Ups on the bottom step - x6
7. Mountain Climbers  - x6
Run up and down stairs crossing over feet sideways, 3 minutes


Repeat entire workout 3-4x.  Push each 20 second interval getting your heart rate to 85-95% your max. Use the BORG scale - 1-10 - to measure your heartrate if you don't have a heart rate monitor. 


As always, any questions on the exercises contact Coach Erin - powerfitnesspdx@gmail.com

ADD-ON Workout

When in Portland, I visited one of my best friend's and old business partner, Danielle Paskins.  I was fortunate to be a student in her incredible boot camp. She is a phenomenal instructor, and working out with her is inspiring and engaging. Honestly, it was fun to be a student in her class, instead of being the instructor...whenever does that happen. Our workout for the morning was an Add-ON Workout.  We've done these before in PFPDX, but the workout inspired me to create quite a few more.  Thanks Danielle!

I want you to do grab a friend, an exercise band and do it in the park or in your backyard! 

1. 2 minutes stairs/jumping jacks/high knees to warm up
2. 2 minutes stairs/jumping jacks/high knees FAST
    20 push ups
3. 2 minutes stairs/jumping jacks/high knees FAST
    20 push ups
    20 SBO with band (or heavy weights)
4. 2 minutes stairs/jumping jacks/high knees FAST
    20 push ups
    20 SBO with band (or heavy weights)
    20 Caterpillars with x-push ups
5. 2 minutes stairs/jumping jacks/high knees FAST
    20 push ups
    20 SBO with band (or heavy weights)
    20 Caterpillars with x-push ups
    1 minute LOW speed skaters
6. 2 minutes stairs/jumping jacks/high knees FAST
    20 push ups
    20 SBO with band (or heavy weights)
    20 Caterpillars with x-push ups
    1 minute LOW speed skaters
    20 plank up downs (10 each arm)
7. Repeat #6 2 more times!! 

Make sure to drink your water as you go along and pat your back when all done.  Cheers!!!!

Fun being Danielle's student! 8.24.2011

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
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.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

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 

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

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  

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!

hotel gym is lame= no problem!

Spring Break road trip equaled a time for my family to play together, visit old memories and a time for me to train after 5:00 am! While excited, I knew I would have to plan in my workouts accordingly and crossed my fingers the hotel gyms would cooperate with my standards. Unfortunately they didn't.  Not only were they beneath my standards they were sub par to say the least!But, did that stop me from working out and should it stop you?? Heck no!!

Read on for some tips to train while traveling with your family, and a workout to keep you moving in the smallest of hotel rooms.

1. Make sure to pack your running shoes, light layers including a running jacket, and enough workout clothes for each day of your trip. If you have washing machine access, bring two pair of shorts, one set of Capri running pants, 2 sports bras, light rain jacket and light long sleeve layer. If you don't have access, pack one more of everything and wash by hand in the sink, drying while you play during the day. Remember gloves and Body Glide if needed.

2. Look at what your goals are of the trip and add in exercise time to the beginning or end of marathon days. Those are the days when you visit Disneyland, Legoland, or go for an all day train trip wine tasting.

3. If a runner or cyclist, look on a map of the cities you're visiting and where you would like to explore ( or revisit favorite spots of). Set your alarm a smidge earlier than the others rise and enjoy the peaceful time exploring the city. It is often at this time you can get a vibe of the architecture, character and diversity while getting the endorphin rush for the day ahead. Use mapmyrun.com, runfinder.com or ask the concierge where to go according to your distance.

4. Bring your headphones and iPod to ensure you can hear your music and get pumped in the hotel gym. Nicer hotels tend to have the basic, but the gyms can always be in dark rooms that are tucked away. The environment isn't motivating like when in an exercise class or your own home gym. BUT you can make a workout anywhere! Set your timer for 30 minutes to ensure you burn at least 250-400 calories.

Sad Thera Ball Waiting to be Inflated

Lame Gym workout- At the hotel we stayed at Saturday night, the write ups were great! They said 3/4 stars and room rates of $129-240. Unfortunately the reviews must have been written by employees, because it was by no means 3/4 stars.  The gym was horrible... just awful! If I hadn't gone for a long run Saturday, I would have laced up to run on the trail facing the headwind and rain. The gym was in the back corner, windows stuck open with outside whir from the AC, television set to Spanish speaking sports station with no remote control in site, deflated Thera Balls, Precor with missing handles, rusted multigym and bikes without pedals.

But fear not- the multigym seat became a step bench and dip location, the wall a place for wall squats, towel a band to do lat pull downs on the multigym, and stretching area became the primary training zone!  The following workout can be done at any hotel gym, or hotel room.  Space is not key, your motivation is!! 

Do Anywhere Workout

3 minutes step ups on bench/step

Reverse foot raise (on bench/step) stationary lunge- 20x each leg

Speed Skaters- 2 minutes

Push Ups- 1 minute

Stationary Caterpillars to 3 narrow grip push ups- walking back to jump- 20x

Towel Lat Pull Down- 20x

Reverse Jump Lunges- 20x each leg

Wide Spirit Finger Jumping Jacks- 2 minutes

Shoulder Dive Bomb Push Ups- 20x

Wall Sit with Scap Squeeze- 1 minute

Mountain Climbers-20x to Plank hold- 30 seconds

Repeat 3-5x

Have fun traveling and enjoy the adventures!

--- Erin Kreitz Shirey- Power Fitness PDX Master Trainer & Coach
                 powerfitnesspdx@gmail.com       503.70312.69        www.powerfitnesspdx.com  

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