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February Updates

January 31, 2018 / By j0ssy

2018 IS STARTING STRONG AT PDXSTRENGTH!

Our Lurong living challenge is in full effect, and it’s been inspiring watching everyone work so hard on the challenge workouts, their nutrition goals and lifestyle changes. Keep it up strength tribe, four more weeks to go!

Our Naked Lady Clothing swap was once again a huge success! Everyone walked out with some new pieces to add to their wardrobe, plus we donated tons of awesome clothes to the St. Johns Center of Opportunity clothing closet!

We are super excited for our latest long sleeve design to drop. We should be stocked next week! Perfect for layering on these cold winter days! You need one in your life!

We hope you have been enjoying the new artwork at the gym. We have been working hard on the entrance to the gym and we thank you for your patience while the artists were working. If you haven’t had a chance to check out our new murals… swing by and take a look!

Schedule Changes

Yoga on Sundays will be at 9:30 am starting February 4th. This means that Open gym on Sundays will start at 10:30 am instead of 9:30 am. We had lots of requests for a later Yoga start time, so we hope to see you getting flexy on Sunday mornings.

Are you on Facebook?

Please make sure to join our private PDXstrength group! It’s a supportive place that you can share events, whine about workouts, stay on top of gym updates, get tips from our coaches and fellow athletes and more. Here is the group link: PDXstrength Barbell Brigade

Need a Space to Party?

We are super excited to give members of PDXstrength an exclusive opportunity to rent the gym on weekends at a discounted rate. Our space will be available to rent for parties, workshops, events, art shows, etc on the weekends. Cost is only $25 per hour ( $50 an hour for non-members) and members don’t have to pay the $250 deposit! If you ever need a space to throw a birthday party, wedding reception, teach a class, hold an event, throw a rave etc. contact Jocelyn at jocelyn@pdxstrength.com to reserve the gym.

Olympic Weightlifting

We have scheduled a Wednesdayevening course at 7:30 pm for the end of March! Improve your power, speed, strength, and flexibility with Olympic-style weightlifting! If you just graduated from 101 or want to step up your weightlifting game, this series is by far the most popular at PDXstrength! You don’t have to be a member to participate, we welcome beginners and experienced weightlifters to join the fun. This 6 week course will cover the Olympic lifts, the snatch and the clean & jerk, as well as assistance exercises for Olympic Weightlifting. Cost is $70 for 6 classes. Sign up for weightlifting here:
Sign up HERE!

BREAK THROUGH FOR BEGINNERS
THIS WORKSHOP SERIES IS GEARED TOWARDS ATHLETES OF ALL AGES, SHAPES AND SIZES, NEW TO EXERCISE OR THAT HAVE TAKEN A BREAK FROM A REGULAR PHYSICAL EXERCISE ROUTINE. NUTRITION AND HEALTHY HABITS WILL BE A HUGE COMPONENT OF THIS WORKSHOP SERIES.
WORKSHOP INCLUDES: SIX ONE HOUR AND FIFTEEN MINUTE SESSIONS, WITH A 20-30 MIN NUTRITION TALK IN EACH CLASS, FOLLOWED BY A 45 MINUTE FITNESS CLASS. THESE CLASSES WILL TEACH YOU HOW TO PERFORM FUNDAMENTAL EXERCISES SAFELY, TO CREATE A STRONG FOUNDATION FOR YOUR FITNESS JOURNEY IN A FUN, SUPPORTIVE AND POSITIVE ATMOSPHERE. EACH CLASS IN OUR BREAKTHROUGH SERIES WILL COVER A CRUCIAL TOPIC ON NUTRITION, HEALTHY HABITS AND NUTRITION. THIS WORKSHOP ALSO INCLUDES WEEKLY WORKOUTS TO DO AT HOME OR IN THE GYM FOR 6 WEEKS, AS WELL AS WEEKLY NUTRITION, SLEEP AND LIFESTYLE CHALLENGES FOR 6 WEEKS. COST IS ONLY $219 FOR 6 WEEKS
BONUS: ATHLETES WILL HAVE FREE ACCESS TO OUR YOGA AND BOOTCAMP CLASSES WHILE TAKING THE BREAKTHROUGH COURSE. CLASSES WILL BE HELD SATURDAY MORNINGS AT 11 AM. FIRST CLASS IS FEBRUARY 3. FOR MORE INFORMATION AND TO SIGN UP CLICK BELOW!

BRING A FRIEND FOR FREE
WEEKEND!

Hey Strength Tribe! The weekend of February 17/18 is bring a friend weekend! Bring a friend to any of our bootcamps, group strength and conditioning (If they already have experience) or yoga for free!

SUNDAY POP UP BOOTCAMPS
AT 5PM!

Sunday Pop Up 5 pm bootcamps are a great way to wrap up your weekend on a positive note. Our bootcamp classes are for all levels, so why not bring a friend? Join us this month on Sunday, February 11th, 18th, and 25th at 5 pm.

COMPETITOR PROGRAM

PDX 101

If you want to get started at PDXstrength our PDX101 foundation series are the way to go! Don’t miss your chance to enroll before these series fill up! We have morning and evening sessions available. PDX101 is our foundation series that will meet you at your current fitness level and get you prepared for our Group Strength and Conditioning classes. Cost is $230 for 16 hours of intro classes, weekly emails from your coaches, and free access to open gym, kettle bell classes, yoga, run club, and bootcamp classes for the duration of 101!

Get started and sign up today with this link: PDX 101

Don’t wish a year from now, you started today! Need more convincing on why our 101 series is crucial to the start of your fitness journey? Check out this blog entry: Why Should I take PDX101?

MEMBER OF THE MONTH
DAMON HICKOK

Congrats to Damon Hickok our February member of the month! Damon is one awesome guy and it’s guaranteed a fun time when he is in class. He always has something funny to add to class, and gives his best in every class. Damon has been an athlete his whole life, and has an extremely talented daughter and son that are dominating their high school sporting careers. He’s not only a good role model to his kids but also his students, showing up to class and putting in the work. Thanks Damon for being a radical addition to the PDXstrength tribe! Give Damon a big high five next time you see him in class.

Stay tuned for our upcoming Jerk and Clean Clinics and St. Paddy’s Day event

Our Snatch Clinic was such a big hit, we already have requests for more Olympic Weightlifting clinics! We will be holding an upcoming clinic focusing on the jerk, and another one focusing on the clean.

We also be hosting another PDXstrength community event in March around St. Paddy’s day. Details coming soon.

Stay tuned for dates.

5 Best Practices for Staying Sane on Your Fitness Journey

January 27, 2018 / By j0ssy

5 Best Practices for Staying Sane on Your Fitness Journey

Going to the gym and training as athlete can be fun and awesome and rewarding… most of the time. Sometimes we hit PRs and learn new skills and feel generally like a bad ass (as you should!). But sometimes we struggle and fail and get frustrated and there is just no avoiding it, especially if you have been training for some time. So here are (from my experience) the 5 best practices to staying sane on your fitness journey:

Be Patient

I get it. It’s hard not to want to be good at everything right away. Trust me, I am impatient to the MAX. But if there’s anything I have learned to be better at when it comes to going to the gym and lifting, it’s to BE PATIENT. Be patient with yourself, be patient with the process, be patient with the bar. Easier said than done though, right? Whenever I get frustrated about my progress (or lack thereof) I try to put things into perspective. Keeping a journal or a log of your workouts and PRs is a GREAT way to do this! Whenever I feel down about what’s happening (or what’s NOT happening) in my training, I like to look back to where I was a year ago, 5 years ago, or when I first started. Most of the time I am thoroughly impressed with myself and how far I’ve come. (Hello, pat on the back!) Plus it helps to relieve the pressure of needing to be the strongest, fastest, most Wolverine-like athlete around and helps me refocus on the things I CAN control and the attitude I have about training.

Stop Comparing Yourself to Others

Yes, it’s sooooo easy to hop on to Instagram and scroll though all the incredible athletes and “fitspo” people on the interwebs and feel like a sad little potato compared to all of them. But guess what? Miss Suzy Fitness Model or whatever her name is probably spent a bajillion hours trying to get the right angle or the right lighting or the right duck face for that selfie (not to mention FILTER!) and as much as you probably think those posts are real, they’re not. They’re carefully crafted to make you feel a certain way so you will go out of your way to buy whatever protein or tea or diamond-studded water bottle they’re touting this month. Do yourself a favor: UNFOLLOW anyone who makes you feel like a sad potato. They do not deserve your likes! DO follow people who inspire you to be the best version of yourself. Same thing goes for in the gym, too! If there are people in the gym who you find you are comparing yourself to, recognize that everyone is at their own place in their fitness journey. Recognize that some people may have different strengths than you but that doesn’t discount all the things you are good at and all the things you are capable of. Stay in your own lane and you’ll save yourself the anxiety of wanting to be someone else.

Let Go of the Guilt

Miss a workout? It’s okay! Eat an entire pint of ice cream? It’s okay! Didn’t PR your back squat this time around? It’s okay! Look, I know we want to be perfect all the time, every day, for the rest of time, ever. BUT THAT’S JUST NOT THE REALITY. We are imperfect beings and even though we all try to do the best we can, we will try and we will fail. The key is not sitting around and wallowing in self pity because we failed. The key is to get up, brush yourself off, and move the f*** forward! Being stuck in feelings of guilt only hinder us from making progress and learning from our mistakes. Do your best and if you fail, learn from it and move on.

Have Fun!

I mean, why else would we do this?? And this doesn’t just apply to being in the gym. If you like hiking, do that! If you like swimming, do that! If you like Zumba, for God’s sake GO DO IT! (And invite me maybe, I’ve always wanted to try it.) Whatever you like doing and whatever gets your butt off the couch and moving around, do it. And have no shame doing it! Try new things. Work on the things in the gym that you enjoy the most (lifting, gymnastics, etc). Do whatever it is that lights your soul on fire and enjoy the heck out of it!

Celebrate Your Wins

It’s easy to get bogged down in the grind sometimes so celebrating your wins is key to enjoying the process and staying motivated. Hit your goal of getting to the gym 3 times this week? Sweet! Celebrate with a new workout top or a nice fancy cup of coffee Sunday morning. Get your first pull up? Nice! Celebrate by going to that restaurant you’ve always wanted to try. PR your deadlift? HELL YEAH. Shamelessly post a video of that s*** on Instagram and take pride in what you have accomplished. Chances are it will inspire someone else to work hard to be a bad ass just like you.

I hope these tips help you to enjoy your progress and time at PDXstrength, see you in the gym!

-Coach Jen

Systems Check One Warmup Flow

January 8, 2018 / By j0ssy

Hey Strength Tribe!

We wanted to share one of our warmup flows that we call Systems Check One. We usually do this flow before Olympic Weightlifting workouts, but you can use it anytime you’d like to get your body moving and feeling great! Thanks for checking it out!

January Locker Room Low Down

January 2, 2018 / By j0ssy

Wow 2017 has been an amazing year at PDXstrength. It’s truly been an honor to be apart of your fitness journey and we are so excited for what is in store for 2018. Reflect on how far you have come this year, and be proud of your accomplishments no matter how big or small. When you get some extra time, write down a few goals that you’d like to work towards this year. A SMART goal is a goal that is specific, measurable, attainable, relevant and time based. Pick one or two goals, and make a plan! Here is a great template to use: SMART GOAL SHEET If you’d like more direction, accountability or help creating a game plan please don’t hesitate to contact me and we can grab a coffee or a drink and I’ll help you personally set up a plan to smash your 2018 goals! My email is jocelyn@pdxtrength.

Also big thanks to everyone that donated a toy for our toy drive! It was pretty cool to drop off 50 toys for kids in need. We hope you had a great holiday season and are ready to get back in the gym and start working on your 2018 goals.

Snatch Clinic

Do you wish you had more time than we can spend in class to work out your snatching kinks? On Sunday, January 28th, we’re offering you the opportunity to one and a half glorious hours working on your snatch confidence with Coach Jen Javier and fellow members of PDXstrength!We’ll break down your snatch into its component parts, drill the basics, and build it back up better, faster, and stronger! You’ll leave with improved technique, and a new appreciation for the complex beauty of the snatch. All of this can be yours for just $18.00

This mini snatch clinic will give you an opportunity to learn (or relearn) pointers that will help you throw up some serious weight with beautiful form. Sign up on mindbody. Space is limited to 12 participants. Date: 1/28 Time: 9:30 am – 11 am Cost $18 Sign up here: Snatch Clinic

Sunday Pop Up 5 pm bootcamps are a great way to wrap up your weekend on a positive note. Our bootcamp classes are for all levels, so why not bring a friend? Join us this month on Sunday, January 7, 14 and 28th at 5 pm. Sign up for classes here:Sunday Bootcamp

Hey Strength Tribe! The weekend of January 6/7 is bring a friend weekend! Bring a friend to any of our bootcamps, group strength and conditioning (If they already have experience) or yoga for free! Tell them it’s a late Christmas present!

PDX 101

If you want to get started at PDXstrength our PDX101 foundation series are the way to go! Don’t miss your chance to enroll before these series fill up in January! We have morning and evening sessions available. PDX101 is our foundation series that will meet you at your current fitness level and get you prepared for our Group Strength and Conditioning classes. Cost is $230 for 16 hours of intro classes, weekly emails from your coaches, and free access to open gym, kettle bell classes, yoga, run club, and bootcamp classes for the duration of 101!

Get started and sign up today with this link: PDX 101

Don’t wish a year from now, you started today! Need more convincing on why our 101 series is crucial to the start of your fitness journey? Check out this blog entry: Why Should I take PDX101?

Competitor Program

We are proud to offer competitor programming for athletes that are interested in maximizing their fitness at PDXstrength. If you want more than just an hour long class, if you are interested in fitness competitions, or want guidance to improve skills and strength necessary to be pushed to your full potential, our competitive program is your answer. Our PDXstrength athletes will have the option to upgrade their membership and have exclusive access to our thoughtfully designed Competitor Program. The cost is $25 per month. It’s important that all of our athletes at PDXstrength have the option for growth, and we want to give you the tools to take your fitness to the next level.

You can jump into competitor training at anytime. Cost is only $25 per month. To sign up for our competitive programming please click this link,

Competitive Programming

Break Through for Beginners

This workshop series is geared towards athletes of all ages, shapes and sizes, new to exercise or that have taken a break from a regular physical exercise routine. Nutrition and healthy habits will be a huge component of this workshop series.

Workshop includes:

Six one hour and fifteen minute sessions, with a 20-30 min nutrition talk in each class, followed by a 45 minute fitness class. These classes will teach you how to perform fundamental exercises safely, to create a strong foundation for your fitness journey in a fun, supportive and positive atmosphere. Each class in our breakthrough series will cover a crucial topic on nutrition, healthy habits and nutrition. This workshop also includes weekly workouts to do at home or in the gym for 6 weeks, as well as weekly nutrition, sleep and lifestyle challenges for 6 weeks.

Cost is only $219 for 6 weeks

Bonus: Athletes will have free access to our Yoga and Bootcamp classes while taking the Breakthrough Course. Classes will be held Saturday mornings at 11 am. First class is February 3. For more information and to sign up please click here: Breakthrough

2018 Lurong Living Challenge

Ok Strength Tribe! We are doing the 2018 Lurong Living Resolution Challenge! The challenge starts January 15 and ends February 18. We will do the workouts on Thursdays but you can do them anytime of the week if that does not work with your schedule. We have done this challenge for the past 3 years and our members have had great success!

If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. We will be forming a team to work together and even compete against boxes across the country. It combines nutrition and weekly WODs. Everyone can contribute, so we want everyone to make the commitment now. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you.

It comes with weekly meal plans, recipe books, and tons of online support. Bottom line, we want everyone to get involved and do it together. You can compete for the team and as an individual at the same time, so there is something for everyone. It will be an experience you won’t forget!

Who wants to go shopping at the Nike Employee Store?
We have Nike Passes to the Employee Store 1/13-1/21. If you want a pass for 50% off nike products, please EMAIL me at: jocelyn@pdxstrength.com and I’ll put you on the list! Just need names by 1/11

January Naked Lady Brunch

Start collecting your unwanted clothes, shoes and accessories for our annual PDXstrength Naked Lady Brunch! ( Guys are totally welcome!) We are planning on having the brunch and clothes swap Sunday, January 28th at noon. We will donate leftover clothing to charity! Feel free to bring food or drink to share, but don’t feel any pressure!

Congrats to Evan Simmons our January member of the month!

Evan is always supportive and positive in class and has made some truly amazing progress at PDXstrength! Evan is always laughing and smiling in class and works hard no matter what the workout is. He’s one of the friendliest guys I’ve ever met, and we are truly lucky to have such a radical dude at the gym! Evan is expecting a son this month as well! We can’t wait to meet him!

Body Image

December 20, 2017 / By j0ssy

Our guest post tonight comes from our Weightlifting and Group Strength & Conditioning coach Jen Javier.

I’ve been thinking a lot about body image lately and after years (read: pretty much all my life) of torture and loathing and shame and self hatred I have finally, seriously, legitimately arrived at peace with my body. But this doesn’t mean that I don’t pursue body transformation, it just means that, for once, I’m doing it for the right reason: because I love my body, not because I hate it!
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I track my macros because it’s fun for me and to make sure I’m maintaining my muscle mass and to keep my energy up. I eat salads because I want to and not because I have to. I eat pizza and candy and pork rinds and low fat multigrain English muffins because I enjoy them and they make me happy. I work out and lift and (sometimes) run because it’s fun for me and I enjoy seeing what my body can do. I do snatches and clean & jerks because they are magic to me and I squat to be strong and I do bicep curls for the burn and I do booty exercises because YES I want my butt to be bigger!
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I put makeup on my face because it’s a fun new skill I’m learning and it’s become my morning meditation but I feel just as gorgeous without it. I wear booty shorts and crop tops to the gym because I love my thick thighs and I don’t care if anyone sees my #powerbelly.
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It’s okay to be exactly who you are but still strive to be better but do it because you love yourself and I promise you the results will be so much sweeter!
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So for you bad ass babes (and dudes) out there who are still struggling with this stuff, be patient. Do the work. On yourself. It’s a long, windy road. Some days will feel amazing and some will feel just terrible. But revel in how glorious and magnificent and amazing you are because you ARE. You are worthy and you deserve to love and care for yourself and you TOTALLY deserve to feel like a babe!
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TL;DR- I do what I want because it makes me feel like a babe and you should too.

For more inspiration and empowerment you can find Jen on Instagram @ladylifterlife

To contact Jen about coaching and personal training: jenniferijavier@gmail.com

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