November Updates

November 9, 2017 / By j0ssy
Greetings  Strength Tribe!

Thanks to everyone that came out to our Puerto Rico Fundraiser. We raised over $400 dollars and had a blast working out!  Also big thanks to volunteers and participants of the Night of the Living Deadlift party. The night was a success! Tim and Jackie put on an excellent event and we can’t wait for their next power lifting party.
We are looking forward to having a great holiday season with our strength tribe! Lets keep smashing goals, setting new PRs and we will see you in class!

Schedule Changes

*** We have added a new bootcamp class Friday afternoons at 4:30 pm. We also will be offering Sunday evening pop up bootcamps at 5 pm in November. We have two new Group Strength and Conditioning classes on Tuesday and Thursdays at noon. Kettle bell Club is now on Wednesdays at 6:30 pm***

Track Days!
Saturday November 11th and 18th will be track days. Meet us on the Roosevelt High School Track at 10 am for some awesome track workouts.

Self Defense Seminar
  • Join us on Sunday November 19, for a 2-hour personal protection class that focuses on hands-on techniques for breaking free from an attacker. This class is not meant to make you an expert at self-defense, but will introduce students to a variety of techniques for physically addressing a threat. The focus in this class is escape and survival, and the class will be physical. Dress for physical activity and leave your jewelry (necklaces, earrings, etc) at home. Do you have general questions about keeping you or your family safe? Email Carole at carole.boswell@cityofvancouver.us any time and/or we can discuss these topics during class. This is a class for all skill levels and ages. The class taught by career police officer Carole Boswell.  ( This class will be more hands on than our last personal protection class and is for both men and women)

    Class is $35 for two hours and $10 from each sign up will be donated to charity. Proceeds are going to Life Straw, providing safe drinking water to Puerto Rico hurricane survivors. Class will be held Sunday, November 19 at 2 pm.  Sign up here: Self Defense 

PDXstrength Toy Drive and 5th Annual Santa Hike
Join us Friday December 8th at 6:30 pm ( right after class at 5:30 pm) for our 5th Annual Santa Hike. Bring an unwrapped toy and dress up in your crazy holiday attire! We will take downtown St. Johns by storm as we do our annual bar crawl!  21 and over please!

  • 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. A typical day example of the Competitor Program will include our standard strength and conditioning  “workout of the day” to ensure we keep our PDxstrength community training together, however it will also have additional strength/skill, conditioning and/or accessory work to be completed by you on the side three days a week. 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. Please be mindful of the normal classes going on and work around them without being a big distraction to the athletes in the class.
    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

    PDX101 

  • 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!  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 $220 for 16 classes, plus free access to open gym, kettle bell, yoga, run club,  and bootcamp classes for the duration of 101! Get started with this link:  PDX101. Don’t wish a year from now, you started today!

    Yoga

  •  Our 8:30 am Sunday morning Yoga Class is designed to help our athletes improve their flexibility, mobility, and breath work. Yoga has amazing benefits, and will truly compliment the work we do at PDXstrength! Yoga classes are included with PDXstrength membership and nonmembers can pay a drop in rate to participate.   You can sign up for Yoga here: Yoga

  • Olympic Weightlifting
  • Our next Weightlifting series will be offered in January. Improve your power, speed, strength, and flexibility with Olympic-style weightlifting! 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: Olympic Weightlifting 
    Thanksgiving Holiday class schedule:
    We will be offering two classes on Thanksgiving. An 8:30 am Bootcamp for al levels and 9:30 am Group Strength and Conditioning. Come get your workout on before the big Turkey Dinner.
    Instead of shopping on Black Friday, join us for  Group Strength and Conditioning at 9:30 am and noon.

    Member of the month
  • Our November member of the month is Mark McConnell. You can usually find Mark in our 6:30 pm classes. He’s a positive force in class, super friendly and is truly dedicated to moving well and  trusting the process! We are super stoked to have Mark a part of the PDXstrength tribe. Give Mark a big high five next time you see him in class!
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Puerto Rico Fundraiser

October 9, 2017 / By j0ssy

 

Big thanks to our PDXstrength Family for getting together Sunday morning for our Puerto Rico Fundraiser!  It’s such an amazing opportunity to be able to come together and help others in need! We raised $400 for victims of hurricane Maria! Our small but might gym can make an impact and we are looking forward to our next charity event!

 

xoxo Jossy and the PDXstrength crew!

 

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Nutrition Tips

October 2, 2017 / By j0ssy

Here is a handout that we pass out to our new 101 members of PDXstrength, but we thought it would be useful if we shared it to all of our members. Nutrition is a key component to reaching your health and fitness goals. We hope these tips are useful and help you along your fitness journey.


Adequately fueling your body is so important! This is a journey of curiosity. You will not get it perfect on the first try. For a more detailed and holistic approach, please check out The 10 Principles of Intuitive Eating.

Here are some ideas to consider experimenting with:

o Drinking half your body weight in ounces. (If you weigh 200 lbs., drink 100 ounces of water). Try having a water bottle with you all the time.

o Trying to include protein, carbs, and fat with most meals to help you feel energetic and satisfied.

o Eating breakfast most days.

o Working towards limiting alcohol to 2 drinks a week or less.

o Experimenting with increasing the amount of fresh foods you eat (fruits, veggies, whole grains, nuts/seeds, etc).

o Paying attention (without judgment) to how you feel on days when sugar intake is higher

o No more “fat free” products or products you think you should eat because they are low calorie, processed alternatives.

o Trying to increase the amount of organic and local foods you eat. Maybe that means checking out a farmer’s market.

 

MEAL IDEAS & TIMING 

Pre-workout meals/snacks: this depends on the individual and how soon you can eat prior to your workout.

Find what works for you and stick with it.

It is helpful to consume some carbohydrate and protein before and after workouts.

Fats are a huge part of a balanced diet. They are satisfying and make foods (including veggies) taste good. Fats slow down the transit of the carbohydrates and protein through the stomach. In addition, many vitamins are fat-soluble and require some fat to be absorbed by the body!

Carbs and protein are ideal sources of fuel for long duration, high intensity workouts because the body processes these nutrients at a faster rate than that of fats. Try saving the fats for other opportunities throughout the day.

Pre workout Post workout snacks: try and consume at least an hour or less after the workout
Fruit

Oatmeal

Quinoa

Rice

Lean turkey

Sushi

Chicken

RX bar (or other protein bar)

Almond butter on toast

Granola

Yogurt

 Fruit + egg/whey powder

(We sell SFH protein- it’s awesome!)

Banana + almond butter

Lean deli meat + bread

Jerky + dried fruit

Eggs+ sweet potato (you can microwave!)

Stir fry with noodles

Smoked salmon + squash

Mashed yam + chicken breast

Apple + peanut butter

Granola + Greek yogurt

KICKING OUT NEGATIVITY 

Our thoughts can feel so powerful at times, especially in regards to body image. What if we told you it doesn’t matter whether a thought is true, but rather far more important is whether it’s helpful?

Suppose I’m overweight and my mind says, “Better get to the gym and earn your weekend because you’ve been l-a-z-y!” This thought is not helpful; it does nothing but blame, disparage, and demoralize. It doesn’t inspire me to eat sensibly or exercise more in a fun, enjoyable setting. Rather, this thought makes me feel like a total LOSER!

You can waste a lot of time trying to decide whether your thoughts are true. This is dumb. Don’t do it. The more useful approach is to ask, “Is this thought helpful? Does it help me take action to create the life I want”? If it’s helpful, pay attention to it. If it’s not, acknowledge the thought and detach from it.

But what if that negative thought seems helpful and motivating? We agree, these thoughts appear useful in the short term. But often, harsh and cruel words eventually stop providing motivation and become obnoxious and hurtful.

Experiment with self-compassion. For example, I might say to myself, “Wow. I recognize that getting in shape is so tough. Though I appreciate the story that my mind is telling me, I am, in fact, not a lazy person and I care tremendously about my well-being.” For more on self-compassion, check out Kristin Neff’s TEDx talk.

Feel free to not pay attention to magazines, Facebook, Instagram, or other types of posts that make the negative thoughts louder. Is comparing yourself to a 0.01% body fat Insta-Celeb helpful? Hell no!!!

 

Hope you enjoyed this and feel free to contact us with nutrition questions and we will do our best to guide you in the right direction.

Written by Christie Choma

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Competitor Program

September 30, 2017 / By j0ssy

COMPETITOR PROGRAMMING- Exciting News!

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. A typical day example of the Competitor Program will include our standard strength and conditioning “workout of the day” to ensure we keep our PDxstrength community training together, however it will also have additional strength/skill, conditioning and/or accessory work to be completed by you on the side three days a week. 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. Please be mindful of the normal classes going on and work around them without being a big distraction to the athletes in the class.

Our first day of competitor programming will start on October 9th. To sign up for our competitive programming please click here https://clients.mindbodyonline.com/classic/ws?studioid=45374&stype=41&sTG=10

 

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September Updates

September 4, 2017 / By j0ssy
Karaoke Pizza Party! We hope to see everyone this Friday, September 8,  at 7:30 pm for our karaoke pizza party!  We will be providing beer ( bring a six pack if you want more than one), pizza and tons of laughs as we sing into the night! We will be raffling off some prizes to try to raise some funds for some new gym equipment! Can’t wait to see you all!

***Please be on the lookout for some schedule changes in September. We will be adding a new bootcamp class Friday afternoons at 4:30 pm starting September 29. Kettle bell club will be held Wednesday evenings instead of Tuesdays. ***

Skateboarding  Our last skateboarding session  of the season starts Saturday,  September 9  and ends Saturday, September 23. With Ted Schwallie and Tyler Brown coaching these classes, they are sure to be a blast! We have had such a great time so far coaching camps this summer! We have had campers gain confidence of the board, learn how to drop in, and many new friendships have been made! Cost is $50 for 3 classes on Saturday mornings. If the course dates don’t work with your schedule we offer private sessions or we can also prorate you for classes that you can attend. For more information on cost, dates and sign ups, please click here:  Skateboarding

Run Club  Our seasonal Free Running Club meets every Sunday at 9:30 am! This is our last month of run club, so try to be sure to squeeze in a few runs with us.  We will be going out to brunch after our last run, on September 24 to the Skyline Tavern, everyone is welcome!  There is no cost to join, just sign up so our coaches know who is coming! This is for PDXstrength members and nonmembers. Sign up for sessions here: Run Club

Build a Better Booty! Ready to build a strong, powerful and shapely butt? It is time to fire up those glutes, and learn how to activate those beautiful buns! Get ready to lift, shape and experience the best strength training program to activate those glutes.  This 5 week workshop series, will meet once a week. Big, powerful glutes are great, not just because they make you look good in a tight pair of jeans, but also, as all booty enthusiasts know, because a strong butt sets the stage for safe, heavy lifting in the gym, faster sprints, and a solid and injury-free lower back. More often than not, those with a strong set of glutes tend to display better movement patterns in the deadlift, squat, and a whole range of other exercises than those with a weak and flabby butt, and they also have lower incidence of back and knee pain. Since the GM is the largest muscle in the human body — and also at the center of the posterior chain — these observations don’t really come as a surprise.Cost is $80 for 5 classes.Classes will be held Monday nights at 7:30 pm starting September 11.  Sign up here for the most popular workshop series at PDXstrength:Build a Better Booty Workshop Series

PDX101 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 October!  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 $220 for 16 classes, plus free access to open gym, kettle bell, yoga, run club,  and bootcamp classes for the duration of 101! Get started with this link:  PDX101. Don’t wish a year from now, you started today!

    Yoga  Our 8:30 am Sunday morning Yoga Class is designed to help our athletes improve their flexibility, mobility, and breath work. Yoga has amazing benefits, and will truly compliment the work we do at PDXstrength! Yoga classes are included with PDXstrength membership and nonmembers can pay a drop in rate to participate.   You can sign up for Yoga here: Yoga

Stand Up Paddle Board Fitness Have you tried one of our Stand Up Paddling fitness classes yet? There are 3 more weeks of classes offered this season, so if you have been on the fence about taking a class, now is the time to sign up!  For the month of September classes are only $39 including the use of a board!  Stand up paddle boarding (SUP) is low impact, a great workout, and gets you on the water enjoying nature. These unique workouts will be a great way to spice things up, enjoy the outdoors and try something new! Beat the heat and get on the water for some fun, unique fitness! For more information on our SUP program and sign ups : Stand Up Paddle Board Classes

 

  • Olympic Weightlifting  Weightlifting classes will be back this September 27. Improve your power, speed, strength, and flexibility with Olympic-style weightlifting! 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: Olympic Weightlifting 

  • Handstand Workshop with Ari! Ready to get stronger, get upside-downer? Practicing handstands are a fantastic way to build strength, flexibility and body awareness. In this series, students will learn a series of conditioning exercises to safely develop balance and alignment in handstands and other inversions. All bodies welcome, please notify instructor if you have hand or shoulder injuries.
     Ari’s  strengths-based teaching style supports students’ playful process of self-discovery in a way that is productive for raw beginners and practicing professionals alike.
     Ari’s goal is to help you discover all of the amazing things your body can do, just as it is today.He will offer support and wisdom as you work towards your goals for creative physicality.
     Cost is $120 for 6 classes. Classes are held Tuesdays at 6:30 pm starting September 12. Sign up  here: Handstand Workshop

    Gym Newbie Workshop  Have you ever been intimidated to use the weight room at the gym? Do you walk around the weight room, feeling insecure with self doubt cause you don’t even know where to begin? Do you have a gym membership, and just use the cardio machines? Not sure how to use or set up the equipment? Would you like to feel more confident and comfortable with lifting weights? Are you ready to get strong and fit? Would you like to be able to go to the gym, equipped with the knowledge and a plan so that you can actually get results? Well, here’s your solution!
    Perfect for absolute beginners, you will learn the basic compound barbell movements like the back squat, bench press, and deadlift in a safe and encouraging environment. We will teach you the proper way to perform these movements as well as how to set up your equipment, how to get out of a lift safely, and how to help spot others as they lift. You will also receive a free 4-week beginner’s strength program to implement your newfound knowledge!
    We want everyone to feel empowered and confident to walk into the gym with the basic knowledge of how to get stronger. No matter where you workout, your home gym, work, a big box gym…. This workshop will give you the necessary knowledge that you can use for a lifetime.
    Cost is only $19 for the 1.5 hour course. We will donate $2 for every sign up to the Kenton Women’s Village (Argyle Village) Class is held Saturday 11:30 am on October 14.
    Sign up here:   Gym Newbie 

    Member of the month!  Our September member of the month award goes to Julie Ocken! Julie just completed the Hood to Coast relay last week and is always out and about using her fitness outside of the gym. She’s definitely a hard worker in the gym and always has a great attitude in class. We love having her positivity in class and we are lucky to have her in our community. Give Julie a big high five next time you see her in class!

  • Sign up for the Everyday Warrior Battle Series   Hey Team, our gym will be participating in the Everyday Warrior Battle Series starting September 18. We will be doing the workouts on Mondays.  Our goal is to get 25 members signed up. So far we have 14  members! The battle series is a 3 week online challenge that raises money to help out fellow athletes battling cancer. Please consider signing up, no matter what your fitness level is, I promise that everyone can participate.  Every year this event brings our gym community together, and since we are doing the workouts anyway, you might as well sign up!  For more information and to sign up, click here: Everyday Warrior Battle Series

    **Future Workshops to look forward to:  Self Defense with Carol Boswell, Ski and Snowboard Drylands Training with Christie Choma

    **Save the Date for the PDX Powerlifting Night of the living Deadlift competition October 28!

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