Yes, you have indulged by now. You have woken up with a sugar coma, a slight hangover from the Holiday Party, or puffy eyes from not getting enough sleep. Well, get over yourself and get moving. You had fun celebrating but now you need to add balance and workout too. The goal over the Holidays is not to lose weight; but to maintain activity level and keep your muscles moving and strong.
Incorporate these cardio blasts to your workouts and your ars will be thanking you.
Cheers and Happy Holidays!
Coach Erin Kreitz Shirey
Cardio Blasts
Showing posts with label speed skaters. Show all posts
Showing posts with label speed skaters. Show all posts
Wednesday, December 21, 2011
Monday, December 12, 2011
On the 12th Day of Christmas....
1. My trainer said to me: "Make myself count this week and take time to wake up for Power Fitness PDX before the 2 week holiday break! If I start a habit of not exercising this week, it will be that much harder to get started again come 2012! There is a Tiger on my tail and I need to keep running!".
2. My Trainer gave to me:
$200 savings when buying a 6 month membership to Power Fitness PDX & $25 gift certificate towards Personal Training with Coach Erin!!
6 Month Membership (3x/week): $1140 Normally - YOU pay only $940
$65 savings when buying a 3 month membership to Power Fitness PDX & $20 gift certificate towards Personal Training with Coach Erin!!
3 Month Membership (2x/week): $405 Normally- YOU pay only $340** Email Coach Erin to RSVP for a space and PayPal you (or check) **
Expires 12.14.11
3. My Trainer also extended to me the Challenge Special through
Friday, December 16th:
$75 off the Power Fitness PDX Power of YOU NEW YOU Fitness Challenge!
February 20th -April 27th
First meeting & Pre Challenge Measurements held Wednesday, February 15th
You pay $650 & have a confirmed space!
It filled early last year and will fill faster this year
Incredible growth. Incredible challenges. Incredible potential unveiled.
Limited to 18 people.
Normally $725
Includes:
10 weeks of Power Fitness PDX 3x/week - $475
** Class options – M/W/F 5:45 am or Tu/Th 6:14 am **
2 bonus classes incorporated to 4 weeks just for Challenge participants -$80
3 Workshops on balancing nutrition/fitness/wellness/
3 Hours to PASS – Your personal assistant to life -$140
1: 30 minute 1:1 Sessions with Trainer Erin Kreitz Shirey $65
Pre & Post Challenge Measurements - $40
2 AT Home workouts -$40
2 Training Runs for a 5K Run Walk May 12th- $30 (race is Mermaid Race- wonderful series!-http://www.
Power Fitness PDX Workout Tank Top - $30
Support and goodies from many businesses to help you keep healthy and fit throughout the Challenge
Final Celebration Night with Prizes for Every Challenge Participant- $300+ value
Value of services $1350 ** Email Coach Erin to RSVP for a space and PayPal you (or check) **
Expires 12.16.11
4. MY Trainer gave to me a:
FUN NEW WORKOUT TO DO AT HOME OVER HOLIDAY BREAK!!
Add On Workout:
1. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
15 Burpees
2. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
15 Burpees
15 High Knee Tuck Jumps
3. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
15 Burpees
15 High Knee Tuck Jumps
15 Reverse Crab Dip Opposite Toe Touches
4. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
15 Burpees
15 High Knee Tuck Jumps
15 Reverse Crab Dip Opposite Toe Touches
15 Military Style Full Sit Ups
5. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
15 Burpees
15 High Knee Tuck Jumps
15 Reverse Crab Dip Opposite Toe Touches
15 Military Style Full Sit Ups
25 Dive Bomb Push Ups
Complete 2-5X/Through
Cheers and see you in class this week, and if not there, running around town!
--
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
2. My Trainer gave to me:
$200 savings when buying a 6 month membership to Power Fitness PDX & $25 gift certificate towards Personal Training with Coach Erin!!
6 Month Membership (3x/week): $1140 Normally - YOU pay only $940
$65 savings when buying a 3 month membership to Power Fitness PDX & $20 gift certificate towards Personal Training with Coach Erin!!
3 Month Membership (2x/week): $405 Normally- YOU pay only $340** Email Coach Erin to RSVP for a space and PayPal you (or check) **
Expires 12.14.11
3. My Trainer also extended to me the Challenge Special through
Friday, December 16th:
$75 off the Power Fitness PDX Power of YOU NEW YOU Fitness Challenge!
February 20th -April 27th
First meeting & Pre Challenge Measurements held Wednesday, February 15th
You pay $650 & have a confirmed space!
It filled early last year and will fill faster this year
Incredible growth. Incredible challenges. Incredible potential unveiled.
Limited to 18 people.
Normally $725
Includes:
10 weeks of Power Fitness PDX 3x/week - $475
** Class options – M/W/F 5:45 am or Tu/Th 6:14 am **
2 bonus classes incorporated to 4 weeks just for Challenge participants -$80
3 Workshops on balancing nutrition/fitness/wellness/
3 Hours to PASS – Your personal assistant to life -$140
1: 30 minute 1:1 Sessions with Trainer Erin Kreitz Shirey $65
Pre & Post Challenge Measurements - $40
2 AT Home workouts -$40
2 Training Runs for a 5K Run Walk May 12th- $30 (race is Mermaid Race- wonderful series!-http://www.
Power Fitness PDX Workout Tank Top - $30
Support and goodies from many businesses to help you keep healthy and fit throughout the Challenge
Final Celebration Night with Prizes for Every Challenge Participant- $300+ value
Value of services $1350 ** Email Coach Erin to RSVP for a space and PayPal you (or check) **
Expires 12.16.11
4. MY Trainer gave to me a:
FUN NEW WORKOUT TO DO AT HOME OVER HOLIDAY BREAK!!
Add On Workout:
1. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
15 Burpees
2. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
15 Burpees
15 High Knee Tuck Jumps
3. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
15 Burpees
15 High Knee Tuck Jumps
15 Reverse Crab Dip Opposite Toe Touches
4. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
15 Burpees
15 High Knee Tuck Jumps
15 Reverse Crab Dip Opposite Toe Touches
15 Military Style Full Sit Ups
5. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
15 Burpees
15 High Knee Tuck Jumps
15 Reverse Crab Dip Opposite Toe Touches
15 Military Style Full Sit Ups
25 Dive Bomb Push Ups
Complete 2-5X/Through
Cheers and see you in class this week, and if not there, running around town!
--
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
Thursday, September 1, 2011
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!!!!
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 |
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