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!

REAL goals- REAL friends- REAL health

It is now January 31st, 31 days into 2011. How are YOUR goals coming along?  Are you meeting them? If not, what is holding you back and keeping you from challenging yourself?  Did you actually "put your goals out there" as suggested?  It has been proven to make a significant difference when it comes to achieving them.  Now, check in time.

At the beginning of each Power Fitness PDX class, we do a check in. The check in does have a focus, without some participants even realizing it.  When discussing what participants want to accomplish at the at the beginning of each session, they are stating something to be worked on and achieved.  It is not to solely wake up and exercise 3 times each week, but to wake up and push to do 20 strong push ups in class or to go running twice each week on Tuesday and Thursday.  When making the announcement in Check In's, the words are "out there" and can't be taken back.

Earlier this month, I wrote a piece for The Power MOB about goal setting and specific exercises for those strapped on time.  Following up on that, is the art of making time and following up on your goals.  With checking in with one person, two persons, three or more you add one more layer to your support network.  You want to be supported by people who believe in you, but are also honest with you.  If you are telling yourself and your friends you are pushing it 110% in class and I notice you are taking rests every 5 minutes, you will be called out because that does not help YOU in achieving your goals.  Where ever you are with your personal goals, reassess.  I just did, and this is what I personally realized when checking in with my teammate, my husband Jack. 

In November, I registered for the Wildflower Half Ironman. I felt if Makenzie could conquer the hospital and her battle for life, i could conquer one of the toughest Half Ironmans. It was a means to prove to myself and to her that anything is possible. But, she was back in the hospital in December for another couple weeks and didn't have a real green light of going to school until December 29th. The race is now 3 months away. With the training hours that go into a Half Ironman, I have to downgrade to the Olympic Distance of the race. Makenzie still has many needs and isn't in school a full day, Jack's new position has him working late hours and I have re-launched Power Fitness PDX full force. Thus my training time for this distance is altered significantly. To keep that pressure over me of the Half Ironman wasn't fair because it was eating at my value of self and balance. Now, I am training for the Olympic Distance for Wildflower, will do 3 more Olympic Distance Tri's this Summer, and hopefully a Half Ironman if timing allows. If not, there is next Summer.  With shifting the focus, it has the intensity of workouts and my time with my kids on a more quality based level.  The balance is back in place and I am able to enjoy, verses stress, over meeting my own athletic goals.

 Check in with your goals.  Talk to your support team about where you are, and evaluate what needs to be changed.  There is no day like today to get started.  Don't worry about what you are not completing, but focus on what you are and how to conquer the next step. You can do it, you have support, you have each hour to GO FOR IT!  
 

--  Erin Kreitz Shirey, 2011
 In addition to being the CEO, Lead Coach & Trainer for Power Fitness PDX, Erin has her BS in Kinesiology, nationally certified personal trainer and certified sports nutritionist. Erin can be contacted at powerfitnesspdx@gmail.com or www.powerfitnesspdx.com

Goals- how are they coming?

Today is January 12th, 12 days into the year 2011. How are your GOALS coming along? What have you been doing well with and what have been a struggle for you? How are you doing with organizing your workouts and knowing what you are going to do before going to the gym?  Have you noticed your time is more effectively used, and muscles more fatigued? It is because you are making your time COUNT. As I always say, the one thing you don't get back in life is time so MAKE IT COUNT!

In our morning check-in's, we updated each other on how our goals are doing.  We have shared fitness, health, business, life, and family goals.  Some incredible accomplishments so far are:

• Annie has gone running in addition to class, and is really focusing on her health goal.  She started taking calcium daily, in addition to now doing Power Fitness PDX MWF.  12 days of GREAT success.
• Dory went running on Sunday late in the day, when she was ready to chill with her family.  She felt incredible after and liked the added boost to her weekend.
• Estie started organizing her files and actually sorted out paper from one big box!  Huge sense of accomplishment and she is set to tackle the state paperwork for having her married name be consistent on every form.
• Hannah set times aside to study for her LSAT test, and is stepping back at some of her hours at work.
• Erin re-did all the basement tubs sorting through and putting them up higher in case of another basement flood.  Timely project and now complete, and now started organizing business paperwork recycling 2 bags of unnecessary papers, and 3 boxes for Goodwill.
• Veronica is looking at her schedule to find 15 minute windows where she can add in projects to help her leave time at the end of the day for getting home from work earlier. 

Time is crucial and when we don't work with it wisely, we get frustrated with ourselves. That is not how we can become successful in all facets of our lives, including fitness.

Now, it is often asked what are the best exercises when limited on time.  One of them is Triangle Push Ups, but what are the others?  Read here to find out! 

Follow up on your goals and report back to me. 2011 is YOUR YEAR!! Let's make all of your health and fitness goals a success, and rock this year like no other!

Cheers-

Erin Kreitz Shirey, Power Fitness PDX Master Trainer and Coach

2011- Your YEAR to make GOALS Happen!

2011 is here!  That means it is a New Year to open up, explore and seize every opportunity possible.   Have you written your goals for the year? Have you thought about what you truly want to accomplish and HOW you are going to make that happen?  If not, I encourage you to take a note book and on the top of four pages write:

• Page 1- Life Goals
• Page 2- Fitness Goals
• Page 3- Family Goals
• Page 4- Business/Work Goals

With listing it out on separate sheets, you have a broader picture of what you would like out of life.  Start writing down all the goals the come to your mind. They could range from making sure to cook fresh healthy organic meals 3 nights/week, getting a 5% raise at work, going on a weekly date night with my partner/spouse/best friend, running a marathon, doing a sprint triathlon, or complete 100 burpees in a row.  All of those have been brought up in Power Fitness PDX classes by you.  Once you write your goals down, make mini goals beneath them.  Such as:

Do a 5K Race running the entire time
Pick a race 2 months away.
Get fitted for the right running shoes and orthotics.
Run 4x/week and put the dates and times on the calendar. 
Do 4 runs that are 5 miles long.
Say the goal out loud to family and friends.
Write down in my journal how I feel after each run.
Register for Power Fitness PDX to get my strength work that helps with my running and racing.

When you can break down a goal and make it more tangible, it will happen! It are the little steps done each minute that make the big steps more approachable. That being said, what are YOUR health and fitness goals?  What have you decided you are ready to embark on this year?  Power Fitness PDX Classes can help bring them to fruition.  The next session of Power Fitness PDX Women's Only Boot Camp starts tomorrow, Monday, January 3rd, at 5:45 am.  Classes are incredibly dynamic and the hour flies by faster than you think at first.  You have been curious, now is your time to make that curiosity an accomplished goal!


Start your NEW YEAR right! Set your goals and let's make them happen...NOW!
"You have talked about being active for a long time, but making exercise incorporated to your daily life has been tough.  THIS Is the year to make it happen and don't hesitate but start now.  Power Fitness PDX Women's Only Boot Camp provides a challenging, dynamic, supportive and goal filled environment where you have the support of many to help you reach your health and fitness goals.  Master Trainer and Coach Erin Kreitz Shirey creates workouts that incorporate your entire body, emphasizing various methods of fitness. Plyometrics, running drills, cardio circuits, core work, weights, and a plethora of exercises that combine many muscle groups to be more time efficient and effective.  NOW is the time to make your health & fitness goals happen.  The only thing you don't get back in life is time, why waste it?? Make your TIME count NOW!"

Power Fitness PDX Women's Only Boot Camp

Monday-Wednesday-Friday

January 3rd-January 28th, 2010

5:45-6:45 am

Monday & Friday at Crown Beach

Wednesday at Washington Park Stairs

Inside option of the Alameda Vet's Hall dates being set

Class is limited to 15 women, make sure to register ASAP.

Register at www.powerfitnesspdx.com

Register with a friend and you both get $15 off- $175 instead of $190 each. Please write your friend's name in the registration form online.
I look forward to seeing you in the morning, and helping you check off your health and fitness goals on your list!! Cheers to an unbelievably wonderful 2011 making YOU your BEST self YET!!