Link to Owner Dr. Robert B. Pamplin Jr.



Amy Light Ramage is the owner of Fit for Excellence, 708 Monroe St., Oregon City

Specializing in personal training and nutrition in my training studio, it is my life's passion to help people find health and fitness so they are more than able to pursue their own excellence.

COURTESY PHOTO - Oregon City High School cheerleaders show off their calendars where they will mark their training for 10 minutes on days that they do not have practice at school with body-weight exercises.This year I was presented with the opportunity to help out 60 Oregon City students on the upcoming 2019-2020 cheer team through volunteering to be their strength/conditioning coach. I believe the opportunity to talk to teens about the benefits of long-term fitness can have a major impact on their own choices later.

Fitness not only helps teens right now in making them able to more easily perform while achieving the goal of cheering or other athletics, it also creates great habits and confidence, as well as helps build and maintain healthy bones, muscle and joints. Fitness also helps control weight (which in my own experience was a game changer, as I did not have healthy nutrition as a teen) and reduce fat. Teens are stressed also for many different reasons, and a consistent fitness routine prevents high blood pressure and helps reduce blood pressure in some teens with hypertension.

I wanted to create a fitness challenge that they will want to commit to and do themselves. When one member of the family gets committed to something positive and healthy, most often others join them. So a good challenge can impact a large community. I'm sharing this challenge in the hope that the community at large will support these teens, join them and share with other friends that may not realize a simple 10-minute routine daily will have a positive impact on them. That's how a lot of my favorite physique/health transformations happen — starting with basics, body weight, no-excuses routine and building on it as bodies change.

Join them for this challenge I created for them to accomplish. Get a calendar out and mark the days you complete. How is your energy? What do you notice improving?

I've asked the OCHS cheer team members to train 10 minutes on days that they do not have practice at school with these body-weight exercises that can be done anywhere. They are going to mark down the days that they achieve this and turn the calendars in to me.

If completed, they will be entered into a prize drawing. I will be collecting raffle prizes for one winner each month this summer. If anyone locally wants to add to the motivation/gift to the basket, please let me know.

This is going to be an awesome summer! Oregon City High School is filled with athletes and next year's cheer squad is working up a sweat... even the coaches joined in. So if you have been looking for something simple to start at home, add this 10 minutes of fitness to your day. More advanced, you can make it your warmup to your training at home, outdoors or in the gym.

Each exercise is timed for 45 seconds, with 15 seconds rest/transition time. Stop the timer if you are dizzy, need a longer rest or a water break, then continue. All exercises in this 10-minute team workout can be modified to ability, and you can go through this list multiple times, if you want a 20-minute or half-hour workout:


Crab walk (or bridge hold)

Tuck jumps (or pulse squats)

Tricep dips

Air squats

Upside down pushups

Sumo squat jumps

Ab crunches

Ab bicycle crunches

Plank with shoulder tap

Post or tag me (#fitforexcellence @ochs.cheerdance @fitforexcellence) if you join the challenge so I can cheer you on. Teen strength and conditioning is offered at Fit for Excellence all summer for all teens.

COURTESY PHOTO - Fit for Excellence owner Amy Light Ramage is pictured with her daughters Madison, 21; Raegan, 10; Reese, 8; and Roxy, 4.Amy Light Ramage is the owner of Fit for Excellence, 708 Monroe St., Oregon City. Contact her at This email address is being protected from spambots. You need JavaScript enabled to view it. or @emily_robertsfit on Instagram for infomation or to sign up.

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