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- 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. 

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

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]

Couples who TRAIN together...

You hear me say it all the time... Couples who train together stay together! How can you not be inspired when working out with your better half?  You are both trying to do something great for your body, challenging yourself physically and mentally, get the endorphin rush going, and that endorphin rush equates with the pumpin' through your hormones too!  When you feel better about yourself physically, and add into that some loving competition ...you are on fire together.

Thus Couples/Daters/Spouses, come join for the next Date Night:

Power Fitness PDX's next Couple's Date Night Boot Camp n Pub Class is:
Friday, June 17th, 6 pm
Washington Park followed with drinks (and a potluck) at McGrath's Irish Pub
$20/couple -  RSVP here.


Take a peek at a previous piece with couple's workout ideas. After reading, take a moment to read the piece ACE Fitness wrote about why it is good to train together.  Now, you must be inspired to grab your Turtle Dove and join in some boot camp fun! 

See you Friday night- be ready to sweat, laugh, and have a great date night! -- Coach Erin
 

Courtesy of ACE Fitness Fit Facts Newsletter- June 2011 

Couple’s Personal Training—Fitter Bodies, Stronger Relationship

Do you and your loved one regularly carve out quality time for each other? Are you both getting enough exercise to feel healthy, fit and energized? If the answers are not a resounding yes, couple’s personal training could bring you closer. Sharing a workout is a great way to enjoy some together-time and paves the way to a healthy, active lifestyle.

Accountability and Focus

Your odds of sticking with an exercise program go way up, if your significant other is on board. Whether it’s getting up early for a run or lifting weights after work, following through is much easier when your partner is with you. Committing to a couple’s personal training program helps establish fitness as a shared priority and gets you working toward a common goal. You’ll merge your schedules to meet with a personal trainer, and in between sessions, you’ll help each other stay on track.

Dual Purpose

Whether you’re both already active or new to exercise, your trainer will develop custom exercise plans tailored to your needs as individuals and as a couple. Planning a vacation that involves a lot of walking or hiking? Expecting a baby? Training for a fun run? Remodeling your home? Your trainer will take into account whatever is going on in your lives to create a realistic and sustainable plan to help you reach your goals.

Social Support Matters

The value of social support can’t be overstated. Numerous studies show it’s a big factor in successful behavior change. It stands to reason that the person you share your life with has a huge influence on your lifestyle, for better or for worse, and research supports this. Weight loss studies show that when subjects participate in lifestyle interventions, their spouses also lose significant amounts of weight.
Couple’s personal training taps into the power of social support by enabling you to support each other’s fitness efforts in a very focused way. Because you’re in the gym sweating it out together, you’ll gain new insight into each other’s strengths and weaknesses and learn how to offer support.

Enrich Your Relationship

Couple’s personal training will boost more than your fitness level. You’ll have something new to talk about, laugh about and be proud of—together. Research shows that devoted couples who share new and interesting experiences report higher levels of relationship satisfaction than those who don’t. And here’s the bonus: As you become more fit, you’ll be able to enjoy adventures that you wouldn’t dream off participating in when you were sedentary.

Romance + Fitness

Over the long haul, combining romance and fitness can really lift your relationships to new healthy heights. Share an activity and strengthen your bodies while boosting your love life. Couple’s personal training really connects you with your loved one, improves your body image, your mood and your love life.

Additional Resources

How to Choose a Personal Trainer — American Council on Exercise
IDEA FitnessConnect — IDEA Health & Fitness Association
The Best Kind of Couples Therapy — The Cleveland Clinic

And the Date Night's get CRAZIER!

Karen & John doing the Wheel Barrel race

You have asked, we have provided. Yep, you asked for classes to do with your better half (you decide who is the better half!) to get you both moving.  Friday night was the 3rd Power Fitness PDX Boot Camp & Pub Date Night.  And what a night it was...from push ups, to burpees, to drills, to medicine balls, to non-stop laughter amongst everyone.

Estie, Ben, Dave & Annie falling over 

in laughter

The class started with warm ups of caterpillars & push ups...getting higher each time.  We began with 5 push ups, to 6 push ups, to 7 push ups...to 11 push ups.  Followed by some jogging and plyometrics the couples were warmed up and ready to begin the weight challenges. Just like Jack and Jill going up the hill to fetch  a pail of water, the couples had to complete 3 minutes of running back and forth between cones with a light or heavy weight and do 10 push ups at one end.   Following we did wall sits with band resistance- a favorite of many jokes to be remembered for days to come.  After Wall Sits- the group was requesting lots of stairs and sprints. Oh wait, that was me requesting they did them while cheering on their partner.  After our sprints, we had to get some fun competition going by a medicine ball pass game of men vs. women, wheelbarrel races, and circle team dips and high fives.  How can that not kick off a great Friday night?? For some they may question it, but every partner who came has already contacted me that they are ready to come back next month for more and ready to push their bodies harder. Mind you, for one husband he couldn't lift his arms to play basketball on Sunday, another had a rough go sitting and standing on Saturday, and another wanted to have the class upped to every other week instead of 1x/month!

Friday Night - May 6, 2011- Boot Camp & Pub Date Night

Many of you shared your spouses are a bit nervous to attend a Friday Night Boot Camp? They don't need to be scared.  Nervous for how their bodies may feel after, sure, but scared nope! That is why we hit the pub after, because before their bodies have a moment to realize they will be sore, you can say "Honey you did an incredible job. Enjoy your pint, helps replenish your nutrients". And, yes, a pint post workout does do a body good...in moderation that is. Ben Kus, PFPDX'er Estie's husband, shared with all on Friday night a study I had read before that was read in "perfect timing" Friday night. Take a moment to read for yourself.  Mind you, as always, moderation is key. 

Frog & Fiddle was a fun place for our post-class nosh and eats.  Next month we'll head to McGrath's- ready for the great Irish Pub and to check out the Mermaid. Mark your calendar-Friday, June 3rd, 6pm!

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.

[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]

Class for YOU to DO!

Class for YOU
Light and heavy weights, use at a park/field setting with picnic table and bench
Do the same amount on each leg

Run 3 laps around field
At picnic Table, Drop Legs-
Drop Legs on Bench 20x-Step Up 20x-Heel Drops 20x -repeat both legs
Jump Squats 20x
Push Ups 20x
Jumping Jacks with light weights 20x

Jog 2 laps around the field
Crab Walk forward and back-20 counts each way
Grass Dip and 5 count holds-20x
(roll over) Plank Hold - 20 Count
Side Planks - 20 Count

Jog 2 laps around the field
Walking Lunge with Military Press- Heavy Weight-20x
Crossover lunge with Hammer Curl - Heavy Weights- 20x
Speed Skaters- 20 counts each leg
Burpees - 20x
Sumo Squat with Tricep Press- Light Weights- 20x

Jog 3 laps around field
Plank- 20 count
Side Plank Both Sides- 20 counts
Repeat 3x

Repeat whole workout 2 or 3x, time permitting

 

- 2011 Copyright Erin Kreitz Shirey

Speedy Wednesday Warrior Workout

You have just a bit of time and need an overall workout. What do you do? Hopefully not just waste away the time eating bon bons and having port, but you put on your kicks and you kick it up a notch! 

5  Pound Weights for the WARRIOR

**4-8 pounds ok too, dependent on strength**

Reverse Lunge with Rotation Kick to Hand -  Arms holding 5 pound weights and keeping core engaged, rotate arms each rep, with the goal of the back foot to reach the opposite weighted hand. Repeat 15x on each leg.

Squat-Bicep-Overhead- “SBO” - Hands holding weights drop to a low wide squat, stand to bicep curl, rotate hands to overhead press, return to squat and jump. Repeat 20x

Push Ups with Single Arm Row- Holding weights in each hand start in upright push up position.  Go to a low push up, when returning to starting position raise right arm along side you in a row. Keep hips facing the ground and attempt to not rotate your body. Repeat other side. Repeat total 30x

Speed Skaters Holding weights- Do speed skaters with the goal is to get low, bringing opposite arm to toe, and repeating on the other side.  Do for 2 minutes.  BUT if back gets tight drop weights and do Jazz Hands. Repeat for 2 minutes.

Michael Jordans- Holding weights in both hands, jump with arms above your head as if you are holding a basketball. Palms are facing towards each other while holding weights. Upon landing extend arms in front of you as if you are doing a chest pass to a teammate. Repeat for 2 minutes.

Plank with Front Raise & Extension- Starting in plank position, hold weight in one hand.  Arm is in 90 degree angle, palm facing up. Extend weight in front of you and return to starting position.  Repeat 15x on each side.

Repeat the entire workout 2-4x, however much you have time for and however much you can handle.

Challenge the Power of YOU! TM

Couples that train together, stay together! Valentine's LOVE exercises

Those who exercise together stay together! My own husband and I knew we were meant to be together when we did our first run together. Both of us tried to race to the finish, and then did a circuit of push ups, dips, lunges, burpees, and bicycles.  I realized he was the one for me, as the workout was before we were going cycling for the day.  My perfect companion in so many ways, and for you, you don't have to be competitive, although it is fun, but just being active together can do wonders for the two of you as a couple and your self esteem. When exercising, it not only strengthens your muscles, but helps release a plethora of feel-good endorphins. Why not fuel your Valentine’s Date Night with them? Fall in love with your partner all over again (or at least kick his/her bum). Partner Squat (Strength and Endurance): Face your partner with your feet shoulder width apart. Sit back into a squat,* hold for 10-30 seconds. Grab your partner’s hands in front of you and jump. Repeat 3 times, do 10 reps. Chase (Cardio and strength): Try to beat your partner to the top of the stairs, then let your partner chase you. If you don’t have stairs, run in place for 60 seconds, keeping your knees as high as possible. Repeat five times. You can also do sprints in front of your house from your place to the stop sign or house one block away.  Pretend you are racing for who makes dinner or does the laundry- the competition is under way! Push Up Play (Strength and balance): Face your partner in push-up position*. On your way up, raise your right hands and “high five” one another. Repeat on the left side. Attempt to go slower or faster, encouraging one another the entire time. Advanced partners can raise a leg with each push up. Keep going until you can’t do it anymore! *proper form is extremely important. Touch the “bum” you love (Strength and fun): Lie on the floor with your knees bent at a 90-degree angle with your feet pressed against your partner’s. Bring your belly button towards your spine, look towards the ceiling, and keep your hands by your side. Gradually raise your head towards your knees while your hands are reaching towards your partner’s. Quickly touch hands and return to starting position. Repeat 15-20 times. For more resistance and challenge, push against each other’s feet more intensely. Repeat the circuit 4x. Have fun and Happy Valentine’s Day to you and your turtle dove!

* Tip- Register for a race together. Always fun to train, race and finish celebrating each others' successes! Photo is before the 100th Dipsea Race - 6.13.10 *Tip- Make each other laugh as you face one another in squats or compete when racing to the stop sign! Laughter is wonderful medicine for any relationship too... *Tip- Find active couples and  hit the trails, with your partner and friends!It is always fun to exercise with other like-minded active couples. Mark your calendars-  Next date night for Power Fitness PDX is March 4th!

100 Day Burpee Challenge

‎100 Day Burpee Challenge for Power Fitness PDX - You will be doing 100 Burpees and a challenging time line of doing them. 

Day 1-33= 33 Burpees/day
Day 34-66= 75 Burpees/day
Day 67-100= 100 Burpees/day

 
YOU CAN DO IT!! IT IS A TEAM EFFORT OF SUPPORT!! Rock the Burpees like you ROCK each day!
** Yes, they can be broken up throughout the day! **

YOU- Stronger YOU

We just finished Power Fitness PDX Testing.  It is a time that seems to rouse nerves from Junior High Physical Fitness Testing. Yet it is done because testing shows (or can show YOU) how far you have come in strength. But it is not just physical strength, but mental strength as well.  Many people equate physical fitness with the body and how it works, yet much of how we are physical reaches back to the mental state that got us there. While there may be nerves in PE Testing, the anxiety some spoke of in Power Fitness PDX is due to nerves of truly seeing where they are currently and how far they want to go.

All of us set the reality of what level we are at when pushing hard beyond our comfort zone, or do we? Some teammates' nerves aren't ready to be pushed beyond the comfort zone, which doesn't allow their body to get to the next level. That steps into the mental game and our powerful inner voice.

Your body is an incredible tool and CAN DO MANY THINGS! Yes, when testing, you should be sore the next day. "Why" you ask?  Because you tried your hardest to see what level YOU could go to. Not what your teammates could do, but what YOU could do.  You reached far to dig into your personal strength and hold a wall sit for 20 more seconds when wanting to give up. You pushed the mile at a pace that was uncomfortable but challenged your legs to feel like fire.  You held a plank with all limbs shaking and eager to give out, but a mind not allowing them to knowing there was a physical reserve to go longer.  You were determined to reach your age in push ups and while uncomfortable through each extension knew your limbs would flex and extend while your strong core wouldn't give out.  It is reaching THAT level of acknowledging YOU have the strength and courage to push yourself to try something you haven't done before.

I know you can do it.  You make it to class each day ready for the unexpected. You get frustrated with certain exercises but push through them.  Now allow your mind to help push YOU to the next physical level. Your body will follow and I promise to be along and guide you.

Congrats on another day of incredible testing. YOU amaze me daily making me eager to challenge myself harder and reach further for more goals than I thought possible.