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

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 

Mother's Day Class Gratitude

Letter written to the participants of the 7th Annual Mother's Day Class.  Those who couldn't come, we missed you. Those who did make it, thank you so much.  What a special day. -Coach Erin

Med Ball Over-Under Relay-Team Meredith-Erin-Jack

Friday, May 6th, 2011- 3:00pm 

Side stepping b/c PFPDX rule is to always move!

weekend with your family. Take a bike ride, run to the beach together, play at the park and play tag, put on old hip hop and dance in the living room...whatever it is on this Mother's Day toast your strong self and the incredible body and gift of a body you have.

Thank you for supporting Believe in ME!!!!  We raised $730 for the foundation, which is huge and incredibly appreciated!!!  To see the excitement and laughter with each raffle prized announced was a blast.  Thanks to Amy's Kitchen, Au Lait for coffee, Glaceu for the Vitamin Water and Smart Water, Shay's Cafe for the yummy fruit, Feel Good Bakery for the tasty sweet breads, and to Sonnemans (my bonus parents) and my parents the Kreitz's for their help.  The Mother's Day Class is a celebration of community, and I look at the community you are and have become the past year.  It is inspiring.

Some of you had questions about classes and the specials. I attached the specials for Mother's Day that are valid through Monday Night.  You are able to reserve space for Sessions ahead if you know you are committed to doing so.  One gal today purchased 2 Months and is using one in June and one in August.  I need to know for class spacing and logistics. There were many questions about additional times and if there are at least 12 people requesting and committing to a time, we can make it happen if it is between 5:00-10:15 am. A great Mother's Day Gift is health and fitness- in other words - Power Fitness PDX. ;-)

I wish you an incredible weekend. For those I will see tonight for the Couples Date Night & Pub Boot Camp- get ready for some more laughter and challenges with your better half...you decide who is the better half not me. ;-) Have an incredible weekend and I wish you a memorable Mother's Day!

Cheers to you!  Take time to 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

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

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  

[Posted with iBlogger from my iPhone]

Leaving trails...

Do not go where the path may lead. Go instead where there is no path and leave a trail. 

-Ralph Waldo Emerson

The Power Fitness PDX'ers are doing incredible and leaving a path wherever they go.  The women come in the morning ready to tackle whatever is thrown at them. It may be with some complaints, some elements of frustration, but they are doing it and doing INCREDIBLE.  As  a coach, a Personal Trainer, an athlete, a  Mom, a friend and a supporter to all whom I care for I can't say enough how proud I am of the Power Fitness PDX Team.  Often people start with no idea of what they are getting into,  but know that they will dedicate 8-20 mornings each month to workout at Power Fitness PDX.  They know the classes combine strength, agility, core, plyometrics, cardio drills, running, and more but may not know what that can mean.  But they come, and they laugh, and they push themselves.  Then they go home and inspire their partners, friends, family and children to exercise since they see the changes take effect.  

I have heard from many of the Power Fitness PDX'ers that their lives have changed for the better and they FEEL active.  I am beyond proud of them, and all of their hardwork. I am proud they have taken time to push themselves and make their "time" count. They have taken ownership of their bodies; deciding that NOW is the time to be active.  They are creating trails, and for some, in new uncharted adventures they never realized they would explore.  Hats off to the incredible TEAM of Power Fitness PDX. Together.Empower.Achieve.Motivate.TM  You are truly taking the time to Challenge the Power of YOU!

February 24th, 2011- an email from Cory S. (she is doing a tree wall sit n the light blue)

I just wanted to thank you for the great workout this morning.  I had forgotten how much I love the feel of adrenaline from working out.  I have had a really difficult time getting back to a point where I enjoy exercise.  I've struggled with a lot of disappointment over losing so much "training" ground. Each time I've tried to get back out there it's been painful physically and mentally.  At your PDX workout I was reminded of how much I enjoy my body feeling good!  I was able to work hard and delight in the endorphins.  Thanks to your class I'm over the hump!  I'm actually looking forward to getting on my running shoes.  This may seem silly...but I've been asking myself for months, "why do I care about working out...I guess I don't?"  Because it was not bringing me any joy.  However, today I found the joy in feeling my body work hard, feeling strong, and realizing I am really happy with what my body can do...and I can't wait to challenge it to do more! 

With Love, 

Cory

Friday, March 11th, 2011- Email From Annie C.: 

I feel great! 

While looking for something to wear for formal night on the Disney cruise, I pulled out an old box of dresses I haven't fit into in years.  My girls and I had a blast trying on these dresses (some fit, some didn't but it was exciting to see what did).

I've been running on my off days from PFPDX (clocking a 9:30-10 min pace for 4-6 miles at a stretch).  In April and May, I'll have to step up my mileage in prep for See Jane Run Half.  I also try to squeeze in some random exercises that you suggest when I have a few minutes break ... it's strangely addictive sometimes. 

Food wise, it's amazing what turns me off now ... I had a Costco hot dog one day and felt nauseous the rest of the afternoon.  We were at La Penca Azul last night and the platter of fried appetizers held absolutely no appeal. 

I am excited as fitness and exercise is contagious in a family.  My daughter Sydney just had the 1 mile timed run for Presidential fitness and she clocked 8:08 ... I'm so proud of her.

Keep up the inspiration!

Annie