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/

Workout Wednesday- April 11th, 2012

Workout Wednesday- are you ready for it?  It is TOUGH, the intervals are intense, and you will sweat buckets. PUSH IT with perfect form.  Any questions on any of the exercises, please email/call/text me.  Each exercise combo you repeat 4x and then flow to the next combo.  My goal is for you to to WORK IT!! 

    "YOU MEAN IT" Workout 

Plank jumping Jack's & Jumping Jacks standing circuit:

   10 Plank Jacks followed by 10 Jumping Jacks, repeated 10x
Reverse Lunge Frankenstein Kick Rotation
4x

Boulder side to side w/push up -20x
Lunge-airplane-superman - 20x
4x

Bilateral side kicks to a burpee - 20x
Plank donkey kicks 20x/leg
4x

Reverse Pelvic Tilts 20x

   - In Pelvic Tilt position: single leg raise 20x/leg &  single leg kick 20x/leg
Dips & Jack Dips on chair
4x

Plank Up-Downs
Side planks 20 count holds
4x

Dig Deep. Play Hard. 

Challenge the Power of YOU. 

Power Fitness PDX LLC

www.powerfitnesspdx.com

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

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]

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]

One Life, LIVE it, LOVE it!

ONE Life, LIVE IT and LOVE IT!

My daughter, Makenzie, came home Thanksgiving night from UCSF Medical Center. She came home after over 2 months in medical care, 9 days in ICU, 2 blood transfusions, unknown reasons why she got sick and one major stomach surgery to drain a pseudocyst from her Pancreas that weighed almost 5 pounds... in her original 50 pound 6 year old body. She now weighs barely 40 pounds, has lost a lot of her muscle tone, and has a slight protective hunch over her stomach. But she is ALIVE and came home with a spirit that was stronger than before, gumption to challenge herself to have FUN when her body was taken over with pic lines, iv's, blood cultures, NJ tubes, and lack of control of any movement that happened. She overcame more in 10 weeks than most of us overcome in a lifetime...and did so with a determination to face challenges head on and not take "no" for an answer. For that I am forever thankful, blessed, grateful and determined to NEVER take my life for granted or take each day without acknowledging the gift that it is.

We have ONE life, have FUN and LIVE IT fully! Often when life gets too busy, our health gets put to the side. Why? Of all things, our health should be put to the forefront and not taken for granted. Our health is what gives us strength to move forward, the courage to challenge ourselves, the desire to open our hearts and love fully, and the devotion to get outside our comfort zones to embark on new journeys. Without our health, we wouldn't have the strength to take on any of the above. I ask you, what are YOU doing to strengthen your health? What are YOU doing to overcome your fears and overcome physical goals? What are YOU doing to push your body's limits each day and each week?

I know for me, being a trainer and lifelong athlete, I have pushed myself but needed a new goal to push me harder. Thus, while Makenzie was at the hospital, I decided to do Wildflower Triathlon again in Spring of 2011. When I registered I realized that doing the Olympic Distance was going to be tough BUT not a new Challenge. How could I help my daughter overcome her challenges with her body if I was being complacent with my own personal fitness goals? So...as much as I knew my future would be challenged with long rides and longer runs, I registered for the Long Course (Half Ironman) Triathlon Distance for Wildflower. I have never competed in that distance at this course; a very hilly and challenging course. But if Makenzie could fight through her health challenges and come out on top with a smile, I can challenge my body to push through a cold 1.2 mile swim, 55 mile HILLY bike, and 13.1 mile hilly and HOT run. She'll be cheering me on, as I have cheered her on the past 10 weeks. She is my constant cheerleader in my mind, whenever I think I am tired or weak. I envision my little girl, scared of the unknowns and the pain they bring, but facing them all head on with fierce determination. If she can fight for her life, I can take my one life and fight to climb a hilly ride on a bike or run when my body feels beyond depleted.

What can YOU do? You have ONE life. Live it. Enjoy each day and live, love, laugh to the deepest depths your body knows possible.

I look forward to sharing the holiday season with you, as we cherish all that we CAN do and all that our bodies are ABLE to overcome!

Cheers to you this wonderful and blessed holiday season.

Challenge the Power of YOU!

---Erin Kreitz Shirey,
Owner & Lead Trainer of
Power Fitness PDX LLC

Link to info about Makenzie's journey and all she overcame. Photo above taken in the kids playroom at UCSF1 day before surgery.11.21.10