Wednesday, May 27, 2009

No Class On Thursday, May 28th!


There is no class on Thursday, May 28th! Please enjoy the morning to sleep in or go for a run and stair workout on your own.

In good health-

Erin Shirey

Sunday, May 24, 2009

WORK IT Family Style

Memorial Day weekend is here and full of incredible weather! Use this time to workout with your family and try something new-
  • Mt. Tabor Stair Challenge- work the stairs and wear the Ergo or backback with your babe safely inside. If you have older kids, they would get a kick out of the stairs too. Try to hop on one foot, jump up, wide legged climb, or crawl up like a monkey. All are fun for adults and kids. Try to complete 30 minutes of stairs.
  • Leif Erikson Ride & Lunge-A-Thon- head to Leif Erikson trail and bring the bikes! The path is wide enough for kiddos to have space to ride. Hop off every 15 minutes and find a different look out spot. At that point bust out lunges for 2 minutes- kiddos too. They love to lunge, and the on/off with purpose on the bike helps them stay focused and have FUN. Continue on your ride for an hour (if your kiddos allow).
  • Waterfront Walk- the Rose Festival has begun and the sights are around us. Head down to the Waterfront and do the 3 mile loop between the Steel Bridge and Hawthorne Bridge while people watching and pointing out new sights to each other. Play "I Spy" with your toddlers as you push them in the jogger. Try to maintain 3.5-4 mph pace.
  • Parade Through YOUR Hood- first pull out your skateboard, roller blades, bike, pogo stick, and running shoes. Next, plan a 1 mile route in your neighborhood. With your partner decide who will wear/push your munchkin for each lap. Next decide which equipment you will use. Make 4-5 1-mile laps in your neighborhood with returning home in between to change your shoes, gear, etc. You are cross training in your 'hood, while getting to know your neighbors.
  • Free Choice Backyard- Write 15 different activities on index cards. ie: 20 jumping jacks, 20 push ups, 2 minutes speed skating, 2 minute wall sit. Put them into a basket and mix them up. In the backyard get set up for your own circuit of fun. Put the basket in the middle, and take turns picking the activities. Continue for 30 minutes.
Have fun and enjoy your exercise time together. What you do today continues to affect and shape your life tomorrow. Rock it!

- Erin Shirey

Friday, May 1, 2009

Do you "stair"

We have been doing Stair Scramble for one month now. Yowzas, one month! It has become lighter each morning, which means the class is growing each week. People have been asking "what the heck is Stair Scramble" and "what makes it different".

For the breakdown of class imagine facing a huge flight of stairs with weights in your hands. At first you think "this is crazy", but you run up one flight, than another 3 flights and get to the top. At that point you quickly drop to the ground and do 20 push ups. You hop up and repeat the cycle 3 times.

Next, you take the weights and do shoulder presses while you are running up the stairs 5 flights. At the top you face a partner and do plank drills together. Hop up, run down half the flight of stairs. Turn around, lunge up the stairs to the top. Repeat 2 times.

At this point of reading, you feel inspired to run up and down the stairs, right?

Join us on Tuesday and Thursday mornings, to get an intense workout before many of your friends wake up.

Stair Scramble
6:00-6:45 am
Mt. Tabor Volcano parking lot