Dig Deep Play Hard Challenge- Days 12-21/21

Dig Deep Play Hard Challenge Map from Days 12-21.  You can do this Challenge. You have it in YOU to push yourself to try something new and become your best self yet. Challenge the Power of YOU!

Day 12:  Did you read the update for Days 1-11? How are you on your path? Did you push it hard in today's workout? Was your cardio hour full of HIIT intervals? Did you drink your water, eat clean, no wheat or sugar? 8 hours sleep each night? Tackling your To-Do Lists? Today was a PUSH day--- work the workouts so they don't work you wrong. Be ready, tomorrow is another workout and nutrition ideas and options.
Day 13:WOW, the 100 Club Workout is a TOUGH one. Your entire body will love you. Modifications you can make if needed: Down Dog Push Ups- do 5 right, 5 left, 5 right, 5 left for your 20. Burpees with Jacks-...if you are getting tired shift to 6 reps, or 2 reps with each burpee.
How ARE you doing? Do you feel cleaner today, day 5 of no sugar or wheat? Are you drinking all of your water? Have you noticed you overindulge in one foodgroup? Are you writing in your journal? Keep up all of your hardwork!! Only 8 days left! 100 Club Video Here

Day 14: Active Rest Day- Stick with the Challenge as best you CAN, and do something fun today. Not a specific workout, but an active day with eating clean. Ride your bike to the Farmer's Market, explore new neighborhoods by foot, do a walking adventure in the city you live, play beach volleyball, go on an adventure date, or host a dance party in your backyard.

Day 15: 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 lu...nch, 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!
Day 16: Today, 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. Refer to BLOG post here.

Day 17 & day 18/21- Days to follow up to push, and step back to assess your work. How did you do? Where are you feeling stronger and weaker? Have you learned a lot along the way, or are you feeling as if you struggled through the 18 days?
The last three days of the Challenge, I want you to embrace every element.

1. Drink 85-100 oz water


2. Sleep 8 hours


3. EAT CLEAN and log food


4. No sugar or...wheat


5. Cardio with HIIT intervals 60 minutes/day


6. Strength work Day 19 & 21, with Core work focus Day 20 (videos day 19 and 20)


7. Pre plan your food


8. Focus on To-Do List and refer back to it


9. Step back for 20 minutes to have no technology, read a book or meditate


10. Refer to your goals; highlight your strengths, see how far you have come, what you would like to work on next, where you feel you'd like to grow and how your nutrition affects your daily activities


11. Add in 20 extra minutes of cardio and strength intervals- Day 4 video.

Day 19: You can do this workout and you WILL do this workout. You have worked hard for 19 days, just 3 more. Keep it up! Strength Workout Here


Day 20: Get Centered-When out doing errands and work today, spare the air and use your body to go from point A to B. Run, walk, bike, skateboard or heck, why not kayak to your destination if you can. Once there, smile and say "Hello" to as many people as you can. I promise you will feel much more centered and relaxed after.- Being centered allows you to step back, assess, and then push farther ahead.  YOU are almost at the end of 3 weeks.

Day 21: Core Workout. You had asked for one, I promised and while it is 24 hours late, it was made with love for you. Now tell me, what is one thing you learned about yourself with this Challenge? Recap tomorrow, but tonight, think about one thing you gained (in addition to strength), while you lost inches.
Core Video Here


Dig Deep Play Hard Challenge- FINAL DAY!! How are YOU feeling? What did you learn? What nuggets will you incorporate after the challenge?
I dare YOU to now push yourself and register for something athletic you have never done. A triathlon, a half marathon/10K/5K, Kayak race, soccer tournament, rock climbing trip, or an overnight running relay.
I was able to push it hard, gained strength, lost stress and 4 pounds along the way. So excited! KEEP IT UP!!
Dig deep. Play Hard!
Cheers-
Coach Erin Kreitz Shirey
Video Link Here
** Please share your nuggets you've learned along the way, and what you will incorporate from now on. SO proud of you!

Twelve Days of Christmas- Workouts #1-#4 - 15 minute blast workouts each day

Twelve Days of Christmas- it is a busy time of year. Try to fit in these workouts- you can do them in your home with minimal equipment and minimal time. Have fun and with any questions please contact Coach Erin

Day #1-Begin and Be STRONG
Grab your timer and set for 1 minute increments
Grab one set of light weights- 5 lbs preferred
Do 3 rounds of:
1. Jumping Jacks with weights- Arms go to the side with hands parallel to shoulders, not above
2. Walking Push Ups - Push Up position, push up, walk hand over hand to the right side. Push Up, walk hand over hand to the left side. Repeat for one minute.
3. Reverse Jump Lunges holding weights by your sides
4. Speed Skaters
5. V-Sit position Figure 8's- Sit on the floor, tuck bum and bring belly button in towards spine, hold both weights or one weight in hand and make a figure 8.
 
Day #2-Tabata 2
Grab your timer and set for Tabata intervals of 20 seconds on: 10 seconds rest. Complete:
1 minute Jumping Jacks
1. Burpees - 8 Tabata Rounds = 20:10
2. Mountain Climbers with knees tucked under and rotating to cross your midline - 8 Tabata Rounds = 20:10
3. Squat Jumps - remember tangible touch of fingers to the ground when in squat position to have each rep count- 8 Tabata Rounts = 20:10
4. 1 minute plank
5. 1 minute bicycle

Day #3- 
Grab your jump rope & Heavy Weights (8/10/12/15 lb)
count = "1 Alligator, 2 Alligator, etc. "
30 count High Knees
30 count Speed Skaters
20 reps of each exercise with Heavy Weights:
1. SBO-Squat-Bicep-Overhead Press
2. Heavy Weight Pull Through
3. Single Arm Row on each side
4. Heismans Jumping over Weights 
5. 10 Push Ups- 10 count Reverse Plank - repeat 3x
Repeat whole workout 3x

Day #4- Cardio Craze Day
Grab Timer, set for 1 Minute. 
Complete:
Wide Jumping Jacks
Burpees with Push Ups and Wide Feet
Reverse Knee Jump-Pull Through (rotate legs each rep)
Repeat 5x

Videos for above workouts coming soon.
* When not teaching, training, or writing fitness columns, Coach Erin can be found running with her kids around the East Bay and motivating others to do the same. Erin Kreitz Shirey was voted 2011 Alameda Magazine Most Motivational Personal Trainer. Come train with her in Power Fitness PDX mornings at the beach! www.powerfitnesspdx.com

make time to breath

Sunday is an incredible day to "breath". Take in all the fun you did last week and breath in the fulfillment of each day. Map out the workouts and fun you want to include in the days ahead. Set the tone for the week and soaking in each moment.

As you look at the week, incorporate a little time each day to "breath". Try to set at least 5 minutes to breath. It can be sitting in a chair with your eyes closed and breathing in the quiet room, sitting on your front porch and breathing in the Spring air, or laying in bed with your arms and legs extended breathing in air to each limb. With each breath, your body opens up and any anxiousness eases away.

Five minutes is not much time to breath, but it helps make each day a bit more peaceful.

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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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