PDXStrength News

Try this as a mobility test – grab 2 kettlebells and perform an overhead squat- keep your heels on the ground, stay vertical, hips below knees and arms locked out. It’s tougher than you think, notice my right arm moves slightly, and my left looks pretty good…. Just gotta keep my hair out of my eyes!  😄 #PDXstrength #mobility #suppleleopard #pdxgym #overheadsquats

A video posted by j0ssy (@pdxstrength) on Jul 2, 2015 at 4:11pm PDT

Here’s another fun mobility test! Get as close to a wall as possible, pull yourself down, hips below knees, arms overhead and don’t do the #buttwink! How close to the wall can you get? I’m glad my nose isn’t too big, cause I can feel it scraping down the wall when I did this! #wallsquats #mobility #squattherapy #canyousquat? #strengthandconditioning #PDXstrength #pdxgym #getgoodatthebasics #foundations

A video posted by j0ssy (@pdxstrength) on Jul 10, 2015 at 4:50pm PDT

Ready to start your fitness journey with our next round of PDX101 classes? What a  perfect way to kick off a healthy and strong lifestyle!  Our intro classes are designed to meet you at your current fitness level, no matter where you are!  Cost is $130 for 10 classes. We take pride in our athletes moving well, and our 101 and Prep courses build the foundation so you can succeed, prevent injuries and become an even better athlete.   Participants that have graduated from our 101 and Prep courses and have moved on to our group strength and conditioning programs, have had life changing experiences. Elimination of pain, weight loss, mobility, and the freedom to move their bodies in ways they had only imagined when they first started our programs are just a few of the amazing changes we witness on a daily basis.   For more information and to sign up, use the link below! https://clients.mindbodyonline.com/classic/ws?studioid=45374&stype=-8&sView=da

To show our member appreciation, we would love for you to bring a Buddy to Bootcamp on Saturday, July 11, to our 8 am or 9 am class for free! Please message Jocelyn to RSVP (jocelynstreng@yahoo.com)

Welcome to our 6 week, get strong program. Not only is this series a great way to skyrocket your strength and break through plateaus, it’s just plain fun to GET STRONG! Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training to the rescue! Strength training is a key component of overall health and fitness for everyone.

We will meet once a week, where we will focus on the following three lifts, the deadlift, press and front squat with some assistance work sprinkled in. Class is limited to 6 athletes.

Each athlete will get a customized program based on what their current 1rep max is in each lift, all the percentages and calculations are done for each athlete. We keep a record of your numbers and your personal performance will be tracked every class.

Sign up here: https://clients.mindbodyonline.com/classic/ws?studioid=45374&stype=-8&sTG=22&sVT=11&sView=day&sTrn=3

Strength training also helps you:
Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.

Be a better athlete. The stronger you are, the faster you can run, the higher you can jump, the more weight you can lift, and your chances of injury decrease, which all lead to better performance in your sport.

Control your weight. As you gain muscle, your body begins to burn calories more efficiently.

Increase your confidence. Strength is freedom to do things independently.

Boost your stamina. As you get stronger, you won’t fatigue as easily. Building muscle also contributes to better balance, which can help you maintain independence as you age.

Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including back pain, arthritis, obesity, heart disease and diabetes.

Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.

Kate Nolan is our May member of the month. It’s been a great experience watching the changes that Kate has made while she’s been a member of PDXstrength. She has one of the best squats in the gym, and truly is a hard worker. Her hard work has certainly paid off! Check out her transformation.

Here is Kate in  a recent photo

Below is a photo of Kate a little over a year ago, a month prior to starting PDXstrength.

Below is Kate, 3 years ago before doing Yoga, PDXstrength and making positive lifestyle changes.

Kate looks great in all three photos, she just  looks and feels even better today!  Way to go Kate, thanks for being  such an inspiring PDXstrength athlete!