Turkey Trot- Join Fellow Power Fitness PDX'ers Saturday, November 26th

We have found a fun Turkey Trot to do as a team!  Yes, Power Fitness PDX'ers, YOU want to work off the turkey, pumpkin pie, and mashed potatoes.  Get ready to RUN it off at Fremont's Quarry Turkey!

Our own Annie Chan is ready for you to run with her and even wrote a poem...

The turkey has been eaten,

The shopping has been done,

By Saturday after Turkey Day

POWER Boot campers are ready for a RUN!

 

http://brazenracing.com/quarryturkey.html

 

There's a 5K, 10K and a Half Marathon.  Kids of participants can run in a free 100 yard dash so bring the family.

 

How can you not be excited to run while enjoying the fall leaves, laugh with fellow PFPDX'ers and start a new running tradition with your family?  Ready, set, register!!!!

Another study shows...Exercise helps with Depression

Another study has proved that Exercise helps when battling depression.  It has been proven time after time about the increase in endorphins affecting one's mood, altering their personality to a state of greater happiness.  Take a read from a study in Exercise ETC Fitness Education Monthly Newsletter:

Can Exercise be a Prescription for Depression?

A study was conducted at the University of Texas Southwestern Medical Center in Dallas on patients suffering from severe depression.  These patients were currently on prescribed antidepressants and were not responding fully to the treatment.  Usually when this happens, doctors prescribe a second medication, but this is often expensive and only usually works for 20-30% of the patients.

Dr. Trivedi decided to try exercise instead of this second medication.  While one group exercises 10 minutes per day, a second group exercised for 30 minutes per day.  Both groups remained on their one medication for depression.

While only 29.5% achieved remission, it still presents a strong tie between exercise and depression improvements and can be used as a valid treatment option.  Another good point is exercise is less expensive than the second medication that could have been prescribed.  And lastly, exercise has no side effects while the medications might.  Exercise really is medicine!

Trivedi, Madhaukar, M.D, "Prescribing Exercise to Treat Depression." The Journal of Clinical Psychiatry, NY Times.  Aug. 2011.

Q& A with Coach Erin- Running- where should I go?

Q&A with Trainer Erin:
Your Health and Fitness Question & Answer Spot

Q: I have started running, but am confused how long I should go.  Is it good to run far if I am not training for anything, or bad for my knees? What are some good routes in Alameda?  - Judy G.    

A: Congrats on running more and having the desire to run more.  You asked quite a few different questions within your question. To ensure I answer them all, they are broken down. And as always, listen to your body at all times.  

1. Distance and knees: It is easy to get excited when running and push to run farther to fast.  Your body needs time to adjust to mileage increases.  Try to increase by only 10% each week. It is the tried and true amount to help evolve with training and miles, but allow for growth and distance. 10% rule 

2. Alameda is FULL of fun, fast, flat routes. Heck, the "hills" in Alameda are the Bay Farm Island Bike Bridge and the "uphill" by the windsurf shack at Crown Beach.  Th e easiest way to look at maps of runs is to use MapMyRun.com  You will be pleasantly surprised at how far you can go.   Some fun easy routes in Alameda are

6 Mile Bay Farm Island loop- start at the bike bridge, run the path around the perimeter trail along the Bay, continue past the Ferry Building running along Harbor Bay Parkway. Continue on Harbor Bay Parkway, cross Doolittle Drive staying on the path to continue running along the Estuary back to the Bike Bridge.   

3(4) Mile Beach Run- begin at the Windsurf Shack where Shoreline and Westline meet. Head East towards Broadway. Turn around at Broadway and run back to the Windsurf Shack. To make the run 4 miles, stay on the bay trail from Broadway to the Bay Farm Bridge and turn around to run back to Broadway.    

Ask Coach Erin a question at powerfitnesspdx@gmail.com  

Wellness Wednesday - Tabata Light Weights & Stairs Get "Over the HUMP Day" Workout

You know the drill, Tabata Style. Tabata training helps improve your strength, cardio output, and endurance. Wednesday's Tabata workout is:
Exercise combo, back to back.  Repeat each exercise 6 rounds for 20 seconds intensely followed by 10 seconds rest, then go to the next exercise.  Repeat circuit 2-3 times.
Grab 5 pound weights and a stairwell. 
1. SBO- Squat Bicep Overhead Press - x6
2. Bicep Curl & Curtsey Squat - x6 each side/leg
Run up and down the stairs, single step, 3 minutes 


3. Jumping Jacks with weights- x6 
4. Plie Squat w/arm's extended bicep Curl - x6
Run up and down the stairs, single step with high knees, 3 minutes


5. Step up Kick Backs with Reverse Fly - x6 
6. Triangle Push Ups on the bottom step - x6
7. Mountain Climbers  - x6
Run up and down stairs crossing over feet sideways, 3 minutes


Repeat entire workout 3-4x.  Push each 20 second interval getting your heart rate to 85-95% your max. Use the BORG scale - 1-10 - to measure your heartrate if you don't have a heart rate monitor. 


As always, any questions on the exercises contact Coach Erin - powerfitnesspdx@gmail.com