Power Fitness PDX

Wizard of OZ salad!

2012-02-10T20:19:00.000-08:00

Wizard Of Oz Girls

Tonight in our house is Family Movie Night. That means easy foods, chilling and popcorn. While this is a favorite night for all of us, the goal is to keep it healthier I'd we can. The movie of choice, for first time viewing, is Wizard of Oz! Phrases of "Tin Dude", "It's not black and white but brown and white Mom. Did you see it when it first came out?", and "She is not just a witch, but an ugly green apple witch!".

Therefore, the salad is called:

Wizard of Oz salad

All ingredients organic and most fresh from the Farmer's Market

1.5 cups mixed greens
1/2 cup blueberries
1/2 cup shredded sweet white carrotts
10 cherry heirloom tomatoes quartered
about 2 TB goat cheese crumbled
1/2 cup drained black beans
1/8 cup mango salsa
8 tortilla chips ( any 100% corn tortilla baked until crunchy and broken up to small pieces works too)
1/2 cup traditional medium
Newmans Own Salsa
1 TB Newmans Own Light Honey Mustard salad-dressing
Fresh Pepper

Toss all together in a big bowl, minus the salad dressing and traditional medium salsa. Mix the dressing and salsa in a separate bowl, whisking them together. Pour half the dressing on the salad and mix together. Split salad onto two plates and drizzle rest of dressing on top. sprinkle with pepper and enjoy!

And for the ruby slippers, enjoy some Red Velvet Frozen Yogurt for dessert!

1/2 cup black beans

Workout Wednesday- February 8, 2008

2012-02-08T17:27:00.000-08:00

It is GORGEOUS outside!! Thus, I am thinking thoughts of Hawaii. Thinking warm beaches, sand under my toes, and sweating with the smell of gardenia and plumeria filling the air.

Therefore, today's Workout Wednesday is the Hawaii Vacation Workout #1 & #2.
Aloha!

Coach Erin Kreitz Shirey
www.powerfitnesspdx.com

Workout Wednesday- February 1, 2012

2012-02-01T11:32:00.000-08:00

Wow, you are now in Month 2 of 2012. How are you doing on your goals? I know I personally am ready to rock them further and push even harder. Have you been monitoring your successes and strides? If not, start monitoring them now. Mark your calendar on days your workouts kicked butt and also mark the days when you feel off or depleted. There could be a pattern and we can help change it together to make the majority of your workouts "kick butt".

I have heard from some of you PFPDX'ers that time has been a problem...Is it really the problem or is it just an excuse? I honestly know there are 30-60 minutes in your day you can find to exercise. While it may mean you have to rise at 5:30 am instead of 6:30 am, or go to the gym on your lunch break instead of going out to gossip about work over lunch, it is doable. A fellow Mamapreneur, Marlynn, who in my opinion is one of the Queen's of time management, just wrote an article titled "Get It Done". Thus, read it and learn how you can find an additional 30-60 minutes to exercise. Therefore, today's workout is called:

Get'er Done!

Need: Heavy Weights, Staircase(or you'll be stepping up and down your curb out front), Wall, Light Weights

4 minutes- run up and down stairs

10 Burpees

10 Reverse Flies with light Weights

10 Reverse Lunge(each side) with 1 heavy weight Wood Chop

2 minutes - SPRINT up and down stairs single stair

2 minutes - alternating 15 reps chest fly with heavy weight on ground & alternating Ab bicycles

Repeat 2x

1 minute - Wall Sit with front lat raises using light weights *legs perfect 90 degree in Wall Sits

1 minute - Single Leg HOP up and stairs * Jog down as not to hurt yourself and complete both Left and Right sides

1 minute -Tricep Kick Backs with light weights

1 minute- Sprint to top of stairs, do 10 Jumping Jacks, jog down

1 minute- 10 Push Ups & 10 Bicep Curls with heavy weights

1 minute - Jump Squats

1 minute - Plank

1 minute - Toe Raises/Touches

1 minute - Frog Sit Ups

Repeat entire workout 3-4x depending on your own time

Questions please contact Coach Erin Shirey- powerfitnesspdx@gmail.com or www.powerfitnesspdx.com

Workout Wednesday- January 25, 2012

2012-01-25T23:19:00.000-08:00

What a Wednesday it has been! Cheers to Power Fitness PDX'ers Monica who is 30 today and Erica who is 34 today! And cheers to my sweet little Emerson who is 4 years old- wow- pretty soon she'll be teaching you how to do proper burpees or bicycles! Great day for birthdays!

Grab two objects to run between and do shuttle runs- could be tupperware, beanbag or 2 pound weights

Thus Birthday Sets- 4 sets x 30 reps

Warm up with 30 seconds of 4 exercises:
Jumping Jacks
High Knee Running in Place
Alternating Side Lunges
Burpees
Repeat 4 times

Workout:

With each start to finish, you pick up the object on both side and return in middle.

Base Cardio- Shuttle Run for 30 seconds.

Shuttle Run - 30 seconds
Caterpillars - 30 reps
Reverse Jump Lunges - 30/each leg
Table Top (literally) Narrow Grip Push Ups- 30 reps
Plank with rotating sides- 30/each side

Repeat 4 x
Happy Wednesday Workout to YOU!
Questions or additional workout specifics please email Coach Erin Kreitz Shirey- powerfitnesspdx@gmail.com

Workout Wednesday- January 18, 2012

2012-01-18T18:19:00.000-08:00

Every Wednesday in 2012, starting 1.18.2012, you will get a new Wellness Wednesday workout. For today's workout, it is Tabata format for strength work and stairs for added cardio.

Grab your Gymboss or iPhone timer and set for 20 seconds on/10 seconds rest. You will need your light weights for this workout- ranging between 5 - 7 lbs. Do as many reps possible for the X set. Meaning if it is "x6", you will repeat the exercise 6x of 20 seconds with 10 seconds rest.
For the stairwell, push yourself so you are at an 8-9 on the Borg Scale

Workout
SBO- Overhead press x6 (Squat-Bicep Curl-Overhead Press)
Bicep curl w/curtsey squatx8 (4x/side)
Up down stairs 8x

Jumping Jack's w/weights- x6
Plié squat with front extended Bicep curl-x6
Up down stairs 8x

Standing single leg kick back w/reverse fly-4x/side
Triangle push ups- 6x
Mountain climbers- 6x
Run stairs side ways - 5x/leg leading stairs

Single Leg Burpees - 4x/side

CONGRATS! You finished it! When you are done, post on the Facebook page how you feel.

Week 3 - Session 1 of 2012 update! Class starts at 6:30 am tomorrow!

2012-01-15T12:09:00.000-08:00

Hi Power Fitness PDX'ers-

I hope you are enjoying the first two weeks of 2012 Power Fitness PDX! Due to the multiple requests for tomorrow, Monday January 16th's Martin Luther King. Jr Day class- will start at 6:30 am instead of 5:45 am. Jen M., thank you for working with your TEAM who all have the day off. You get the bonus Bettie award for doing so! Class meets at Crown Beach and is traveling bands. If you have any questions please email me. Be ready for fun!

How are your goals going? Have you mapped out each week and the few health, fitness, balance, family and friend goals you want to accomplish? If not why not start this week. They can be as simple as:

Go for bike ride with Fred on Wednesday at 5:30 pm-6:30 pm
Run around the track for 30 minutes while at TJ's baseball practice
Read fun book for 15 minutes before bed
Turn off computer at 9:00 pm on Monday, Wednesday and Friday
Buy 2 new vegetables at the store and try one new recipe to use them

If you are specific, your goals will happen. It is when you are grandiose and feel that the big accomplishments must be attained. Take a step back and applaud yourselves for the little steps along the way. For me, it has been a challenge to step back and gradually get the green light for what I can and can't do from the MD. Each day after I do my physical therapy, ice both knees at least 3x, get 4 work to -do list items done, enjoy 1:1 time with both girls and am able to train for at least 1-2 hours feel good. To use this unexpected time of stepping back to reset my own athletic and business foundations is key. It is key for you too- hence this month focusing on foundations in Power Fitness PDX. Get back to the root of what you are eating, how you spend your time exercising, where you spend your time each week and emphasize what nurtures YOU. Focus on what sparks your interest, what gets you inspired, what challenges you and what encourages you to be your best self yet.

I look forward to seeing you soon, even though I know Jack is having a blast teaching you right now. Fun news on that account- there will be a few more class options and locations in upcoming months. You requests are being answered.

Week of 1/16-1/20

1/16-CB- Traveling Bands

1/18-WP- Plyos & light weights

1/20- CB- Traveling Bands

Cheers and make to take time and Challenge the Power of YOU!

--
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269
a- po box 1077, alameda, ca 94501
e- powerfitnesspdx@gmail.com
w- www.powerfitnesspdx.com
b-Blog
f- Facebook
t- Twitter

Email to YOU from New Years Eve- Read it and Write it!

2012-01-02T10:11:00.000-08:00

There are only 6 hours left of 2011...what are you going to do with them?

Are you getting ready to go toast the town with your Turtle Dove? Or are you in your cozies and ready to enjoy some bubbly, popcorn and a movie with your family? Or you might even be putting on an uber snazzy outfit right now and heading out to meet your potential other half at midnight? Whatever you do, I want you to look back at this past year as one of accomplishment!!

You worked hard to reach various goals, and that work doesn't come easy. It took some time; be it one morning each week to train or waking up every day rushing out the door to exercise, but YOU DID IT! YOU invested in yourself to be active and healthy. It is to easy to look back at the resolutions you wished you accomplished instead of patting your back for the ones you did.

Did you know that 88% of people make a similar resolution each year??? Only 12% of people make a resolution they put into action. Incredible, isn't it?? Please, do not do that today, tomorrow or anytime in the future.

Instead, write down the 5 things you accomplished in:

1. Health
2. Wellness
3. Balance
4. Family
5. Friendships
6. Nutrition

Check out that list!! I am sure once you started thinking the events and words were flowing to the piece of paper. Now when looking at 2012, throw out the word resolution and add in the word GOAL. Next, from the BIG GOAL break it down to 4 small goals. Write those four small goals on your calendar for each week of the month. Focus on that mini goal each week in 2012- not the ginormous one!!! Cross off each day on your calendar and write a little note- "Great job drinking H2O" or "PFPDX Whooped my ars!". At the end of the month, your BIG goal will be part of your daily life. You gradually made it happen verses focusing on the BIG picture and setting yourself up to be part of the 88%.

My gifts to you to help kick off 2012:
*The specials are to email me directly, as it is a holiday weekend and my web designer is on holiday as she should be.

1. Register for the last spot of Power Fitness PDX MWF Women's Only Boot Camp and you get $15 towards February's session. Email me asap! powerfitnesspdx@gmail.com Expires when the last person is registered. ;-) If you email after, you get $10 towards your February Session.

2. Register for the Men's Only Boot Camp with your best buddy and you get $10 each towards the February Session. Must register by January 2nd, noon, 2012.

3. The annual fitness Challenge is not yet advertised and almost half full! If you want to register for the Power of YOU New Year New YOU Challenge, please do so asap. IF you register with a friend, you both receive $50 off the $750 price and $15 towards the February Session!!! That is huge and what an incredible journey you would both be on together!!

NOW IS YOUR TURN:

2012 POWER OF YOU
NEW YEAR NEW YOU FITNESS CHALLENGE

Reserve your space today

Limited to 18 participants

February 20th -April , 2012

First meeting & Pre Challenge Measurements Wed, February 15th

Includes:

10 weeks of Power Fitness PDX
2 bonus classes for Challenge participants
3 Workshops: nutrition/fitness/wellness
3 Hours to PASS - Your personal assistant
1: 30 min. 1:1 Sessions w/ Trainer Erin Kreitz Shirey
Pre & Post Challenge Measurements
2 AT Home workouts
2 Training Runs for a 5K Run Walk 5/12
Power Fitness PDX Workout Tank Top
Support and goodies from local businesses
Final Celebration Night with Prizes for Every Participant
Value of services $1350 **

Challenge Price $750 Email Coach Erin to RSVP for a space and

pay via PayPal or check

Expires 1.2.12 @ 5 pm

4. The most recent Newsletter , Blog, Videos

And as I posted on the Power Fitness PDX Facebook page:

As we say "Tootaloo" to 2011, I feel one word - GRATEFUL. I learned so much from 2010's challenges that allowed me to embrace the journeys taken in 2011. Thus, every adventure, whether planned or unexpected, I was able to be present and own it. Wishing you to do the same in 2012...make yourself proud and just enjoy each moment...whatever it may bring!!! - Coach Erin
"Do not go where the path may lead; go instead where there is no path and leave a trail"- Ralph Waldo Emerson

Wishing you a wonderful New Year!

--
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269
a- po box 1077, alameda, ca 94501
e- powerfitnesspdx@gmail.com
w- www.powerfitnesspdx.com
b-Blog
f- Facebook
t- Twitter

Please take a peak at the new resource dedicated to support rockin' Moms in their efforts to become their fittest selves while juggling work, kids, school, and finding 15 minutes to exercise during all stages of motherhood. www.powerofyoufitness.blogspot.com. You can also catch up with Coach Erin on her personal blog Embrace Life's Challenges

The future is not set, there is no fate but what we make for ourselves.- Irish Proverb

Christmas Cardio Blasts- Keep the Christmas Cookies at Bay while you Exercise & Play!

2011-12-21T16:36:00.000-08:00

Yes, you have indulged by now. You have woken up with a sugar coma, a slight hangover from the Holiday Party, or puffy eyes from not getting enough sleep. Well, get over yourself and get moving. You had fun celebrating but now you need to add balance and workout too. The goal over the Holidays is not to lose weight; but to maintain activity level and keep your muscles moving and strong.

Incorporate these cardio blasts to your workouts and your ars will be thanking you.

Cheers and Happy Holidays!

Coach Erin Kreitz Shirey

Cardio Blasts

Strength Workout - Grab Heavy Weights and Get Started!

2011-12-21T16:28:00.000-08:00

All you need are heavy weights, a medicine ball if you have one, and some water. Be ready to sweat, push it, and have fun challenging your body. Limited time is not an option- the workout can be catered to your time schedule. Push it, engage your muscles, and have FUN!

Cheers!

Coach Erin Kreitz Shirey

Strength Workout on You Tube

Coach Erin's Holiday Tips to Squeeze in Exercise and Feel Good!

2011-12-21T16:22:00.000-08:00

When it comes to the Holiday Season, people think they have to give up their exercise regime and jump start it in January. However there are many ways to work up a sweat and keep the belt notch where it is, if not one less come January. To be thinking about it is already a big step, since you are aware of the potential challenges you’ll be faced with that zap your time. Take these tips and fit them into the month of December. The guarantee is you’ll be strong, have energy to deal with the unexpected visits, parties to plan and shopping to accomplish. Hopefully you can even have a few minutes to yourself.

1. When doing your holiday shopping, work up a sweat! According to the American Heart Association, you need 10,000 steps a day. Why not make all of those steps count at the Mall.

· Try to park farthest away from the Mall’s entrance when possible, even in the rain. Park on the opposite side of the Mall from where you will be shopping, and speed walk your way to the store.

· Use the stairs! It is so easy to want to hop on an escalator, but use the stairs. If you have a munchkin in a stroller, yes, use the elevator, but then take an extra lap around the Mall.

· Wear a pedometer. Monitor your steps. If you’ve completed most of your shopping, window shop at a speedy pace until you reach your magic “number”.

2. Take a family bike ride through your neighborhood to enjoy the Holiday lights.

· Why not make it a family tradition to go on a bike ride 2x/week during the holiday season? Do it when everyone is home from school and work, just before dinner time. You can make a game of whose house you like best, and who has the most phenomenal decorations. It will provide great dinner conversation, and if everyone is biking together, a special way to have family time.

· For safety, make sure to have everyone wear reflective clothing, helmets, and bike lights.

Enjoying the lights while the legs are working hard

3. Why not have caroling parties?

· Caroling is such a special tradition that should have a re-growth for its healthy aspects. Gather up a group and take your “caroling” to the hillier neighborhoods. Create games with seeing “who will get to ring the doorbell first”, which will keep people on their feet and the pace fast.

· Turn your caroling party into a scavenger hunt. Create a list for everyone to get: One candy cane, one Christmas card from last year, one jingle bell, etc. You’ll be surprised at how much of a workout it is when competition is involved!

4. When wrapping your gifts, take a break in between each wrapped gift to do exercises.

· This sounds timely, but it will make your gift wrapping much more fun and also energetic. In between each gift you wrap, do a set of 12-15 repetitions of squats, push – ups, lunges, dips or hold the plank for one minute. If you put on your favorite holiday flick, such as Love Actually, you won’t even know the time has flown by. At the end of the Movie, you will have done strength work as well as gotten your gifts wrapped.

5. Try to squeeze in 20-30 minutes to go for a run or walk by yourself.

· When it seems as if you are rushing from one appointment to the next, and you don’t have time for yourself, it is imperative to set aside a little me-time. As challenging as it may seem, if you can wake up 30 minutes earlier, run on your lunch break or bike after work you will feel much better. To have that time to clear your head and rev up your endorphins at once is priceless. Carve it out of your schedule 3x/week and you will truly make it through the holiday season with ease!

Use these tips and have fun. The Holidays are about the memories you share together, and this year they can be memories of exercising through the season.

When not chasing after her two little girls or teaching fitness classes, Erin Kreitz Shirey is the CEO/Master Trainer/Running Man Laugh filled Coach and Owner of Power Fitness PDX. An award winning trainer recently named 2011 Most Motivational Personal Trainer by Alameda Magazine, and currently the Top 10 Finalist for PFP Personal Triner of the Year, she has written for various athletic publications, been a contributing editor on the hit morning show, Better, and has fitness DVD’s arriving late 2011. Erin has a BS in Kinesiology, is an ACE Certified Personal Trainer, Fit to Deliver Pre and Postnatal Certified trainer and Sports Nutrition Certified. Visit Erin and learn more about her trainings at www.powerfitnesspdx.com

On the 12th Day of Christmas....

2011-12-12T21:26:00.000-08:00

1. My trainer said to me: "Make myself count this week and take time to wake up for Power Fitness PDX before the 2 week holiday break! If I start a habit of not exercising this week, it will be that much harder to get started again come 2012! There is a Tiger on my tail and I need to keep running!".

2. My Trainer gave to me:
$200 savings when buying a 6 month membership to Power Fitness PDX & $25 gift certificate towards Personal Training with Coach Erin!!
6 Month Membership (3x/week): $1140 Normally - YOU pay only $940
$65 savings when buying a 3 month membership to Power Fitness PDX & $20 gift certificate towards Personal Training with Coach Erin!!
3 Month Membership (2x/week): $405 Normally- YOU pay only $340** Email Coach Erin to RSVP for a space and PayPal you (or check) **
Expires 12.14.11

3. My Trainer also extended to me the Challenge Special through
Friday, December 16th:
$75 off the Power Fitness PDX Power of YOU NEW YOU Fitness Challenge!
February 20th -April 27th
First meeting & Pre Challenge Measurements held Wednesday, February 15th
You pay $650 & have a confirmed space!
It filled early last year and will fill faster this year
Incredible growth. Incredible challenges. Incredible potential unveiled.
Limited to 18 people.
Normally $725
Includes:
10 weeks of Power Fitness PDX 3x/week - $475
** Class options – M/W/F 5:45 am or Tu/Th 6:14 am **
2 bonus classes incorporated to 4 weeks just for Challenge participants -$80
3 Workshops on balancing nutrition/fitness/wellness/time-$150
3 Hours to PASS – Your personal assistant to life -$140
1: 30 minute 1:1 Sessions with Trainer Erin Kreitz Shirey $65
Pre & Post Challenge Measurements - $40
2 AT Home workouts -$40
2 Training Runs for a 5K Run Walk May 12th- $30 (race is Mermaid Race- wonderful series!-http://www.mermaidseries.com/run#!__east-bay)
Power Fitness PDX Workout Tank Top - $30
Support and goodies from many businesses to help you keep healthy and fit throughout the Challenge
Final Celebration Night with Prizes for Every Challenge Participant- $300+ value
Value of services $1350 ** Email Coach Erin to RSVP for a space and PayPal you (or check) **
Expires 12.16.11

4. MY Trainer gave to me a:
FUN NEW WORKOUT TO DO AT HOME OVER HOLIDAY BREAK!!

Add On Workout:
1. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
    15 Burpees
2. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
    15 Burpees
    15 High Knee Tuck Jumps
3. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
    15 Burpees
    15 High Knee Tuck Jumps
    15 Reverse Crab Dip Opposite Toe Touches
4. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
    15 Burpees
    15 High Knee Tuck Jumps
    15 Reverse Crab Dip Opposite Toe Touches
    15 Military Style Full Sit Ups
5. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
    15 Burpees
    15 High Knee Tuck Jumps
    15 Reverse Crab Dip Opposite Toe Touches
    15 Military Style Full Sit Ups
    25 Dive Bomb Push Ups

Complete 2-5X/Through

Cheers and see you in class this week, and if not there, running around town!

--
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology, ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269 a- po box 1077, alameda, ca 94501    e- powerfitnesspdx@gmail.com    w- www.powerfitnesspdx.com

Power Fitness PDX Holiday Party: Special Night- Incredible TEAM- Dynamic Goals Met

2011-12-07T19:53:00.000-08:00

Friday, December 2nd, 2011, was Power Fitness PDX's Holiday Hoopla Party!!

Ali, Kate, David, Annie & Dave

Estie starting some toasts

Fantastic Host & Hostess Estie & Ben,

Wine, Tucker's Ice Cream Cakes, Wii- Just Dance 3, laughter heard throughout the neighborhood, competitive Corn Hole and an entrance by Mrs. Clause!!

Joe found Mrs. Clause- aka Tina

Estie & Sonia

Your celebration drink of choice: Baileys, Absinthe, Merlot

Annie, Coach Erin, Jeanne- together Annie & Jeanne have passed NUMEROUS goals! SO proud to be the short Coach between these two tall dynamos!!! Hey sweet Veronica- what are you thinking back there?


Someone said LINE UP!!

Not quite sure even how to put words to this photo- Proud, Hmmm, What the Heck?


For some reason- our photo of the incredible Tucker's cakes won't rotate -A sign that in order to Eat Cake, you must Move It too!

It was a special night by many and fun for everyone. For some PFPDX'ers, it was the first time they got to introduce their partners to the team they have been waking up early to train with. For others, it was an opportunity to get dressed up and show their strong bodies and all the hard work they have accomplished. For everyone; it was a night full of laughter, support, good cheer, and much love. While we didn't drop and do 20 push ups,
we did celebrate all the push ups completed throughout the past year.
Cheers to YOU and your hard work.
Cheers to YOU for pushing yourselves and allowing me to push you.
Cheers to YOU for reaching outside your comfort zone and physical limits.
Cheers to YOU for believing in yourselves and
when you didn't allowing me to believe in you and tell you daily to:
Dig Deep. Play Hard.
while you
Challenge the Power of YOU!!

Ali, Estie, Dave...Just Dance 3...fierce fun!!

www.powerfitnesspdx.com

Twelve Days of Christmas- Workouts #1-#4 - 15 minute blast workouts each day

2011-12-04T11:06:00.000-08:00

Twelve Days of Christmas- it is a busy time of year. Try to fit in these workouts- you can do them in your home with minimal equipment and minimal time. Have fun and with any questions please contact Coach Erin

Day #1-Begin and Be STRONG
Grab your timer and set for 1 minute increments
Grab one set of light weights- 5 lbs preferred
Do 3 rounds of:
1. Jumping Jacks with weights- Arms go to the side with hands parallel to shoulders, not above
2. Walking Push Ups - Push Up position, push up, walk hand over hand to the right side. Push Up, walk hand over hand to the left side. Repeat for one minute.
3. Reverse Jump Lunges holding weights by your sides
4. Speed Skaters
5. V-Sit position Figure 8's- Sit on the floor, tuck bum and bring belly button in towards spine, hold both weights or one weight in hand and make a figure 8.

Day #2-Tabata 2
Grab your timer and set for Tabata intervals of 20 seconds on: 10 seconds rest. Complete:
1 minute Jumping Jacks
1. Burpees - 8 Tabata Rounds = 20:10
2. Mountain Climbers with knees tucked under and rotating to cross your midline - 8 Tabata Rounds = 20:10
3. Squat Jumps - remember tangible touch of fingers to the ground when in squat position to have each rep count- 8 Tabata Rounts = 20:10
4. 1 minute plank
5. 1 minute bicycle

Day #3-
Grab your jump rope & Heavy Weights (8/10/12/15 lb)
count = "1 Alligator, 2 Alligator, etc. "
30 count High Knees
30 count Speed Skaters
20 reps of each exercise with Heavy Weights:
1. SBO-Squat-Bicep-Overhead Press
2. Heavy Weight Pull Through
3. Single Arm Row on each side
4. Heismans Jumping over Weights
5. 10 Push Ups- 10 count Reverse Plank - repeat 3x
Repeat whole workout 3x

Day #4- Cardio Craze Day
Grab Timer, set for 1 Minute.
Complete:
Wide Jumping Jacks
Burpees with Push Ups and Wide Feet
Reverse Knee Jump-Pull Through (rotate legs each rep)
Repeat 5x

Videos for above workouts coming soon.
* When not teaching, training, or writing fitness columns, Coach Erin can be found running with her kids around the East Bay and motivating others to do the same. Erin Kreitz Shirey was voted 2011 Alameda Magazine Most Motivational Personal Trainer. Come train with her in Power Fitness PDX mornings at the beach! www.powerfitnesspdx.com

Black Friday SMALL Business Special!!

2011-11-24T13:15:00.000-08:00

Black Friday Small Business BONUS

1. Register for Session 12 of 2011 and Sessions 1,2,3,4,5 of 2012 and save 20%
(Save $220! $880 instead of $1,100)

2. Register for the Power of YOU New Year New YOU Fitness Challenge and save $75. February 20-April 27th. Normally $725- You pay $625 & have a confirmed Space. Limited to 18 people.

3. Save 10% when commit to Session 12 & 1!
(Save $34! $306 instead of $340)

4. Save 15% when commit to Session 12, 1, 2, & 3!
(Save $108! $612 instead of $720)

5. Save 25% when commit to 8 Sessions and get 1 -1:1 30 minute Personal Training Session.
(Save $370!$1180 instead of $1480)
Commit and you will conquer!!!!

Prices Set Friday, November 25th, 2011 7:30am-11:59pm
*Can pay and register at the Coat Class and/or Online.

Plyo Party Workout at HOME #4

2011-11-23T16:35:00.000-08:00

You are limited on time- all you need is a timer to go off every minute. Blast the following workout, drink your water and make sure to have a towel to dry the sweat from dripping down your back.

Minute of:

High knees
Jump through
Plank Ups- pushing up to Hoover from plank
Side jump w/lunge
Repeat 1x

Reverse lunge rotate with opposite hand
Mountain climbers
Speed skaters
Prisoner Squat Jumps
Repeat 1x

Dive bomb push ups
Jumping jack's
Boulders
Reverse hand to toe crab
Repeat 1x

Repeat entire workout 2-3x, depending on your time.

Pumpkin Recipes - Seriously DELICIOUS & NUTRITIOUS!

2011-11-23T15:06:00.000-08:00

This time of year is the time to enjoy every ounce of pumpkin goodness that you can. Pumpkins are full of beta carotene, which is one of the plant cartenoids converts to Vitamin A in the body. Why is that good you ask...because beta carotene can help reduce the risk of developing certain types of cancer, protects against heart disease and...the general degenerative aspects of aging! Cheers to that as it is uber good for you, and uber tasty in not only sweet traditions like Pumpkin Pie, but healthy and nutritious goodies like smoothies, yogurt parfaits and even frittata.

Random Coach Erin's Favorite:
Pumpkin n' Spinach Frittata!
1 TB Olive Oil
1 TB Curry Powder
1 TSP Red Pepper Flakes
Lemon Pepper
1.5 TSP Nutmeg
1 Goat Cheese Medallion from Trader Joes
6 Egg Whites and 2 Whole Eggs
1/8 cup Nonfat Milk
1.5 cups Spinach
2/3 cup of pureed Organic Pumpkin
3/4 cup diced Sweet Yellow Onion
Sprinkles of fresh diced Basil
1 Orange or Yellow Bell Pepper - Diced

On stove, medium heat, heat the 6-8" Frittata round pan with oil . Add in sprinkle of Lemon Pepper and all of the onion. Saute until Onion is warm and softer. In another bowl whisk Eggs, Egg whites, Milk, Nutmeg, Curry power, Red Pepper Flakes. Add in Spinach, Bell Pepper and Pumpkin. Pour egg and vegetable mixture into hot pan. While eggs are cooking, gradually pick up the sides with a spatula allowing liquid eggs to shift down in the pan and cook. When frittata is starting to thicken, add in Basil, Goat Cheese and sprinkle more Lemon Pepper to the top. Sprinkle a dash of cinnamon over the top too. Put pan into the oven on Broil, allowing cook until top is lightly brown. Cool and serve over mixed greens. Add garnish of Basil and crumbled Goat Cheese. Enjoy with fresh bread and add Tabasco if desired. Serves 3-4
* This dish was created on a whim when making "Under the Kitchen Sink Healthy Frittata"- a staple in our home on cozy nights.

Pumpkin Protein Breakfast-
Easy pumpkin YUM that will have you asking for more.
1 cup NF Vanilla Bean Chobani or Trader Joes Greek Yogurt
2/3 cup pureed Organic Pumpkin
Handful of Almonds (usually 12-16 almonds)
1 TSP Pumpkin Pie Spice
1 TSP Cinnamon
1/2 TSP Nutmeg

Mix all ingredients together in bowl. Put in refrigerator for 30 minutes. Serve with sprinkle of Cinnamon on top. Share with your special loved one....yum!
* Pumpkin & Greek Yogurt are two of my favorite things...figured they must be delish together. The inkling was right....they are fantastic!

Clean Eating's Pumpkin Cranberry Bread Pudding
This looks like the most delicious bread pudding...it will be on our Thanksgiving Table with joy! Try it yourself and report back how much you love it!

http://www.cleaneatingmag.com/Recipes/Recipe/Pumpkin-Cranberry-Bread-Pudding-with-Maple-Crme-Anglaise.aspx - photo below!

Pumpkin Nutrition Facts- 1 cup cooked
Calories 49
Protein 2 grams
Carbohydrate 12 grams
Dietary Fiber 3 grams
Calcium 37 mg
Iron 1.4 mg
Magnesium 22 mg
Potassium 564 mg

Zinc 1 mg
Selenium .50 mg
Vitamin C 12 mg
Niacin 1 mg
Folate 21 mcg
Vitamin A 2650 IU
Vitamin E 3 mg

Thankful .....

2011-11-23T11:58:00.000-08:00

Last week I wrote a letter to the Power Fitness PDX'ers- It holds a place in my heart as it is so very true. Have a wonderful Thanksgiving and make sure to take a moment and be thankful for ALL you are, have accomplished and are continuing to be be.

--Coach Erin

Sunday, November 13th, 2011

How are YOU feeling? How are your bodies now; stretched out I hope from a week of prep work for Turkey Legs!! Yep, Week 3 of Power Fitness PDX brings you Turkey Training which means lunges/squats/kicks/step ups/calf raises/wall sits and much more!

The past two weeks you have worked with many peer partners in class, like you have throughout your time with Power Fitness PDX. But this Session seems to have brought another level of compassion to everyone too. I have noticed in the middle of the prodding to encourage one another has come support with questions and comments such as "How are you doing with drinking water?", "You said you wanted to do push ups and LOOK AT YOU NOW! You are doing so many on your toes!", or "I remember when you started and how you seemed a bit timid. You are NOT timid now, good job!". These are comments from your mouths that I have written down after class. These comments are what continue to keep me going, just like the workouts keep you going. You inspire me to train you harder, and myself, each day.

Thus, this week I want you to realize how thankful I am for all of you each day. I am often asked how do I get up every morning at o'dark hundred to work. I say it is EASY and I am blessed to do what I do and am meant to do. I feel beyond fortunate to wake up every morning to train you both physically and mentally, some of the most incredible and dynamic people in the Bay Area. You have come to make a change within yourselves; not realizing when you get started where you will go but with the intention to get stronger and lose weight. I come with goals of helping you get to your inner most layers of focus, courage, and dedication of believing in yourself to become the athlete you are meant to be. Your courage to try makes me want to try harder at helping you reach further and further within yourself and your strength....and I am forever thankful.

Happy Thanksgiving-
Coach Erin Kreitz Shirey

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

2011-10-27T10:36:00.000-07:00

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

2011-10-14T13:41:00.000-07:00

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?

2011-10-05T14:15:00.000-07:00

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

2011-10-05T14:06:00.000-07:00

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

ADD-ON Workout

2011-09-01T11:19:00.000-07:00

When in Portland, I visited one of my best friend's and old business partner, Danielle Paskins. I was fortunate to be a student in her incredible boot camp. She is a phenomenal instructor, and working out with her is inspiring and engaging. Honestly, it was fun to be a student in her class, instead of being the instructor...whenever does that happen. Our workout for the morning was an Add-ON Workout. We've done these before in PFPDX, but the workout inspired me to create quite a few more. Thanks Danielle!

I want you to do grab a friend, an exercise band and do it in the park or in your backyard!

1. 2 minutes stairs/jumping jacks/high knees to warm up
2. 2 minutes stairs/jumping jacks/high knees FAST
20 push ups
3. 2 minutes stairs/jumping jacks/high knees FAST
20 push ups
    20 SBO with band (or heavy weights)
4. 2 minutes stairs/jumping jacks/high knees FAST
20 push ups
    20 SBO with band (or heavy weights)
    20 Caterpillars with x-push ups
5. 2 minutes stairs/jumping jacks/high knees FAST
20 push ups
    20 SBO with band (or heavy weights)
    20 Caterpillars with x-push ups
    1 minute LOW speed skaters
6. 2 minutes stairs/jumping jacks/high knees FAST
20 push ups
    20 SBO with band (or heavy weights)
    20 Caterpillars with x-push ups
    1 minute LOW speed skaters
20 plank up downs (10 each arm)
7. Repeat #6 2 more times!!

Make sure to drink your water as you go along and pat your back when all done. Cheers!!!!

Fun being Danielle's student! 8.24.2011

Belated Post- workout and inspiration from Monday, 8/29/2011

2011-09-01T11:01:00.000-07:00

Hello!

One Full week without Power Fitness PDX and I know you are ALL rocking and rolling with working out on your own! Right now I type from the Oregon Coast with quads that are fried and a mind that is inspired. Hood to Coast was incredible this year- in part because of all the talented participants. Our Team did incredible, and my own splits were great and I know I gave it my all. AS in when I ask you to put it all out there...I put it ALL out there which really was hard by the third hilly run in 24 hours. Yet I told myself I would not let anyone pass me, to only pass people and...I did but to one. The one person was a young military veteran who was wounded in the war, and on a team powering through with their wheelchair bikes. We played cat and mouse back and forth on the hill and then on the down hill he had the wheels, literally, and the best smile as he passed me. For him, I was honored to be Road Kill (Hood to Coast term for anyone you pass when racing). He inspired me after I finished to never ever EVER even contemplate giving up on anything I deem impossible, as everything is possible. He stood for challenge, courage, compassion, laughter in life, and camaraderie. Thus, I ask you....

What do you feel you stand for in health?
What is your biggest fear in fitness, and what is holding you back?
What goal are you eager to accomplish in August?

For tomorrow and Tuesday's Fun workout...
100 Club of:
Speed Skaters
Dips
Burpees
200 yd. sprints
False Starts
Runner Lunges
Plyo Push Ups

And 10 Planks for 1 minute.
Split the 100 reps to 4x25 reps or 5x20 reps

Wish you a fantastic morning tomorrow! Work and play hard remembering to Challenge the Power of YOU!!

Cheers~

--
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiologyo
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269
a- po box 1077, alameda, ca 94501
e- powerfitnesspdx@gmail.com
w- www.powerfitnesspdx.com
b-Blog
f- Facebook
t- Twitter

Please take a peak at the new resource dedicated to support rockin' Moms in their efforts to become their fittest selves while juggling work, kids, school, and finding 15 minutes to exercise during all stages of motherhood. www.powerofyoufitness.blogspot.com. You can also catch up with Coach Erin on her personal blog Embrace Life's Challenges

The future is not set, there is no fate but what we make for ourselves.- Irish Proverb

Couples Date NIGHT! Friday- August 12th!!

2011-08-09T14:27:00.000-07:00

Aloha!

Bonus Betties who PFPDX'd when Coach Erin was on vacation!

We are back and ready to train and play! Yesterday was an intense Tabata workout, and come tomorrow we're doing light weights and stairs. But on Friday- you could pull a double PFPDX day and join for a boot camp - date night too!

Coach Erin & better half, Jack, training on the Na Pali Coast

Come join for the Power Fitness PDX Boot Camp n Date Night! Couples who train together stay together and we train and play hard. See who is stronger in a wall sit, you or your partner. Go for the gold with a push up contest. Why not challenge each other while encouraging each other to push harder!

Friday, August 12^th, 6:00 pm Power Fitness PDX Boot Camp at Washington Park followed by Food & Drinks at 1400 Bar on Webster Street!

RSVP by Wednesday, August 10^th- powerfitnesspdx@gmail.com and register online at www.powerfitnesspdx.com

Estie and Ben laughing HARD after push ups with tough guy Dave!

Post Boot Camp N pre Pub Date Night'ers! FUN!!!! RSVP- powerfitnesspdx@gmail.com

Hawaii videos

2011-08-09T14:07:00.000-07:00

Hello Power Fitness PDX'er's!
I just got done doing a fun workout around the beautiful grounds here in Kauai. I was the only one up with the roosters and sweated like crazy in the warm island humidity. You have already done your workout today, but later today try the one I created for you. Blast through it with intense sessions of 30 second blasts, work your sprints, and have fun!

Running the Na Pali Coast Trail

Take a peak and have some fun!!

Part #1 You Tube Power Fitness PDX
Part #2 You Tube Power Fitness PDX #2

Aloha!

Weekly August 1st -5th Update!

2011-07-31T15:53:00.000-07:00

Aloha….

I hope you have enjoyed your weekend! A few reminders and tips for you during the week of August 1-August 5, 2011

1. The current workout video for tomorrow didn’t go according to how I had hoped. So if I can’t get it done in Hawaii this afternoon video wise, the workout is:

100 Club or 105 club

Do 5 set of 20 reps for each exercise, or 7 sets of 15 reps to be Boot Camp Betties

Jumping Jacks

Jump Squats

Reverse Lunge Kick Through Rotation- each leg

Caterpillars with push up

Push UP rotation arms

Plank Arm pull & push through

Between each set, 3 minutes of running liners or running in place.

Stretch and good luck!

Reminders- keep shoulders back and down, hips tucked, belly button pulled towards spine, knee over your ankle, smile!

Wednesday, August 3^rd, Super Ski Stairs Workout

Watch out….it is a real tough one!

Workout on BLOG

Need 2x10/12 # weights
Do workout at a park/ field/ big room

Jog 3 laps around a park (2 laps if small park)

20 Burpees with push ups
20 Squat Jumps on a picnic bench
Repeat 3x

Rotational Lunge across field holding weight with both hands shoulder height. Maintaining perfect posture and rotating to each side.
Sprint back to starting point holding weight above head. Drop weight and sprint out and back.
Repeat combo of lunge and sprints 3 x

Mountain Climber 20 count
Push Ups holding weights and doing rows in between each rep. 20 reps.
Repeat combo 2x

Slalom Ski Jumps down a 200 yard line- Jump with both feet, picking them up high off the ground to gain leverage, and jump from side to side. Sprint back to starting point. Repeat 4x

Mountain Climber 20 count
15 Triangle Push Ups w/every third holding in staring position for 10 seconds
Repeat 3x

8 Hill Repeats-
Find a hill and repeat it with the
First 4 reps-70% intensity holding 1 10# weight overheard
Second 8 reps- Sprint 100% intensity to top

20 Squats holding weights
15 Squats with overhead press holding weights
20 Jumping Jacks
Repeat 3x

Plank on Forearms- Max Out
Repeat 3x with rest of 30 seconds in between

Jog 1 Lap Around Park

Stretch

Way to go SKI BUM- you are done!

2. Next Date Night- Friday, August 12^th, 6:00 pm followed by Food & Drinks at 1400 Bar on Webster Street! RSVP by Tuesday, August 9^th- powerfitnesspdx@gmail.com and register online at www.powerfitnesspdx.com

3. Summer Blast Challenge- August 10^th –August 17^th- Limited to 16 people, $75/person

- 1 workshop on eating CLEAN- Wednesday, August 10^th6:30-9:00 pm

- 1 workshop follow up on Wednesday, August 17^th 6:30-9:00 pm

- 5 classes of Power Fitness PDX – must come to TU/Th if you are MWF and MWF if you are Tu/Th

- Lyon Street Stairs Workout Saturday, August 13^th, 9:00 am

Thank you to Dory for helping lead the bonus workouts. It is appreciated by everyone. Those who don’t make the MWF-5:45-6:45 workouts with everyone else, please try to do the workouts at home or workout on your own.

Have a great day!

**** Please pass to your carpool buddy to make sure everyone is set and notified! Mahalo! ****
--
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269
a- po box 1077, alameda, ca 94501
e- powerfitnesspdx@gmail.com
w- www.powerfitnesspdx.com
b-Blog
f- Facebook
t- Twitter

Please take a peak at the new resource dedicated to support rockin' Moms in their efforts to become their fittest selves while juggling work, kids, school, and finding 15 minutes to exercise during all stages of motherhood. www.powerofyoufitness.blogspot.com. You can also catch up with Coach Erin on her personal blog Embrace Life's Challenges

The future is not set, there is no fate but what we make for ourselves.- Irish Proverb

Testing Stats- Look Who ROCKED Various Ways!

2011-07-27T15:17:00.000-07:00

Seriously, how can you have a base of everyone where the shortest plank is :54 seconds?? Often people can't hold the plank for more than 30 seconds!! This week everyone in Power Fitness PDX did fitness testing, and will again on Friday, September 2nd. It is always good to see where your baseline is, where you want to improve, and how strong you are. People don't always give themselves the credit they deserve in regards to their hard work. YOU are many of "those people" who don't credit yourself enough.

When looking at the stats, I can't help but have a huge grin on my face from knowing all the hard work you have done throughout Summer, and how incredible you work every morning. To have some of the top stats be from women who range in age from 32- 65 is phenomenal!!!! Age is nothing but a number, you can stronger each hour of each day!

Mile Highlights: Dory clocked in at 7:20, Judy 7:56, Annie 8:20, Cory 8:35 and Tina 11:59 power walking!

Push Up Highlights: Estie 42, Dory 41, Andrea 24 (used to max at 8!), Jeanne & Jen K. both 15, Donna McR did 14, and even those who were nervous about doing 1 perfect push up did 5!

Wall Sit Highlights: Annie & Tina will be the Wall Sit Queens! Both could keep going at 5:00+ minutes, while Leslie wasn't far behind with 4:43! Again, the first off the wall was at :54 which is impressive; almost one minute on the wall!

Plank Highlights: Wowie- 5 people did 2:30-3:09! Julie Ann, Estie, Dory, Annie and Andrea!! Three got past two minutes- Cat, Jen K., Sylvia!

Everyone tested fiercely and proved that TEAMwork, focus and determination can push anyone to the next level. I look forward to seeing how all will test in 6 weeks.

Congrats and make time to Challenge the Power of YOU!!

Coach Erin

Those who tested from MWF & TuTh classes:
Andrea, Annie, Cat, Donna, Dory, Estie, Jeanne, Jen D.C, Jen K., Judy, Julie Ann, Cory, Leslie, Tina, Sissy, Donna
Those we missed and can pre-test by Friday at home: Caprice, Danielle, Jolynn, Mary Ann, Rebecca, Sue, Veronica, Nikki

Clean Challenge UPDATE!! 2 New Challenges

2011-07-21T05:47:00.000-07:00

The two weeks was tough for some because of the Summer travels, but the requests were made for a few more challenges. Take a peak and register for one or both of the next two challenges!!

Summer BLAST BOOT CAMP Clean Challenge: August 10th-17th

Commit to 5-days of Power Fitness PDX, Saturday workout at Lyon Street Stairs, 1 workshop to cover eating CLEAN on Wednesday, August 10th, and additional follow up workshop on Wednesday, August 17th. Workshops are 6:30 pm- 9:00 pm (most likely end by 9pm). Topics cover food choices, combining foods, energy levels, why clean eating affects quality of training, balance, and how to keep your energy going throughout the week so you don't burnout on the weekends. Cost is $75, in addition to 2x/week Session of Power Fitness PDX. First 10 to register cost is ONLY $60. Space limited to 16 people. Register by emailing Coach Erin,powerfitnesspdx@gmail.com and include your one challenge you have had this Summer with either health, fitness or nutrition and what prompted you to register for the Challenge.

Challenge the Power of FALL - Two week workshop/Challenge/classes September 12th-23rd

Refocus the energy onto you and your health and fitness goals after a busy Summer traveling, BBQ's, long nights with your friends and wine, running all over and entertaining all you adore. Now time to focus and adore YOU. ie: A mini New Year New YOU Challenge. Limited to 12 people. Cost is $150 if register by August 15th, $175 if register by September 3rd. Must be registered for Power Fitness PDX classes 2x/week. Guaranteed you will find some changes and means to evolve your own goals in health, fitness, wellnes and eating clean.

Any questions or concerns please email Coach Erin- powerfitnesspdx@gmail.com

11 Day Clean Movin' Challenge -7/18-7/28

2011-07-10T16:09:00.000-07:00

Monday, July 18th, also starts a new 11 Day Clean Movin' Challenge. The goal of the Challenge is to break out of a current habit, eat clean and healthy, and incorporate those elements to your daily lifestyle. The challenge will have workshops, a couple's workout night, additional specific exercise calendar, and make you focus for only 11 days to kick it up a notch! The workshop dates are:

Monday, July 18th- 6:30-8:30 pm
Monday, July 25th- 6:30-8:30 pm
Date Night Workout with Healthy FOOD after - Wednesday, July 27th- 6:30 pm-9:00 pm

Part of the Challenge is keeping on online food diary that you will send to me daily. The Challenge will also include how to eat without guilt, look towards the weekend with hope of good foods- not fear of a Monday food hangover, how to push your fitness limits and believe in yourself, how to push your spouses limits with exercise and workout together, and how to live realistically healthy, active and clean. Cost - $50 for the whole Challenge. Limited to 15 (outside of date night- that is more because of the +1's). RSVP and register by July 13th.

Friendly reminder the Thank YOU Specials- Expire Sunday, July 10th !

Cheers-
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269
e- powerfitnesspdx@gmail.com
w- www.powerfitnesspdx.com

core crazy workout

2011-07-03T11:57:00.000-07:00

I decided after an intense swim workout yesterday that I wanted to continue and push myself to my max. After swimming 2500 meters, with four push sets, I pounded out 35 minutes on the Precor working levels. While pounding I created and then implemented the following core conditioning workout. it kicked my fanny and I had two 20-something guys watching and attempting to replicate. They had to stop part way through!

Need: Bosu, 8/10 pound medicine ball, 6-8 pound weight, mat, squat rack (or incline pull up bar)

4 circuits of:
35 reps Medicine Ball Burpees
15 Incline Pull-Ups
25 Mountain Climbers
25 Bosu Plank with Midline Cross Kicks-each leg
35 Side Planks/Elbows Kiss planks- each side
3x15 reps each side of Plank Weight Holds- Elbow plank with left arm at plank 90 degree angle and right arm holding weight underhand grip. Push weight away and squeeze back, similar to a Bicep curl. Keep hips facing mat the entire time.
3x15 reps each side of Plank Up Downs- begin in upright push up position. Bring right arm down to plank position, follow with left arm coming down. Bring right arm up to push up position and repeat with left arm. that equals one rep on the right side. Repeat 15 reps with right arm leading, followed by 15 reps left arm leading. 3 sets.

Bring an extra sweat towel, drink plenty of H2O, and have FUN!

Question & Answer with Coach Erin

2011-06-22T20:29:00.000-07:00

Q: IN class, I have learned how to work with my heart rate to be more effective calorie burning wise, but have a tough time incorporating heart rate work on my own workouts. How can I work with my heart rate to truly exert myself, get stronger, and lose weight but not lose all my energy for the day? - G.L.

A: The easiest way to incorporate heart rate training is working with the Borg Scale, otherwise known as the rate of perceived exertion, and do 30/30 workouts. When using the Borg Scale, 1-10 is the numerical scale with 1 being not active at all, such as sitting on your bum surfing Overstock.com, and 10 being full force/all effort/maximum 110%. During Level 7 you can talk and push yourself, Level 8 you can't talk comfortably but can push out words between breaths. Level 9 you can't talk but feel your body pushing beyond the comfort zone. Level 10 means you are all out- pushing everything you have-level used for those times you want to see if the Olympics are in your future. Keep your efforts between 7-9, with some 30 second blasts at 10. Try the following intervals during your next 22 minute cardio session:

1 minute level

30 seconds level 7

30 seconds level 8

30 seconds level 7

30 seconds level 8

1 minute level 7

30 seconds level 8

30 seconds level 9

1 minute level 6

30 seconds level 8

30 seconds level 9

30 seconds level 8

1 minute level 7

1 minute level 8

45 seconds level 9

15 seconds level 10

1 minute level 6

30 seconds level 8

30 seconds level 9

30 seconds level 10

30 seconds level 7

30 seconds level 9

1 minute level 7

1 minute level 6

45 seconds level 7

45 seconds level 8

45 seconds level 6

30 seconds level 10

45 seconds level 6

30 seconds level 10

2 minutes Level 6

Strength Work:

30/30 workout - 30 seconds of each exercise pushing as hard as you can. Do the circuit and then take 1 minute off. Repeat 2-4x.

30 Seconds Burpees

30 Seconds Prisoner Squats

30 Seconds Dive Bomb Push Ups

30 Seconds Reverse Lunge Core Rotations

30 Seconds High Knees/Low Knees

30 Seconds Core Pike Legs

To ask Coach Erin a question, email her at powerfitnesspdx@gmail.com

Couples who TRAIN together...

2011-06-13T11:05:00.000-07:00

You hear me say it all the time... Couples who train together stay together! How can you not be inspired when working out with your better half? You are both trying to do something great for your body, challenging yourself physically and mentally, get the endorphin rush going, and that endorphin rush equates with the pumpin' through your hormones too! When you feel better about yourself physically, and add into that some loving competition ...you are on fire together.

Thus Couples/Daters/Spouses, come join for the next Date Night:

Power Fitness PDX's next Couple's Date Night Boot Camp n Pub Class is:
Friday, June 17th, 6 pm
Washington Park followed with drinks (and a potluck) at McGrath's Irish Pub
$20/couple - RSVP here.

Take a peek at a previous piece with couple's workout ideas. After reading, take a moment to read the piece ACE Fitness wrote about why it is good to train together. Now, you must be inspired to grab your Turtle Dove and join in some boot camp fun!

See you Friday night- be ready to sweat, laugh, and have a great date night! -- Coach Erin

Courtesy of ACE Fitness Fit Facts Newsletter- June 2011

Couple’s Personal Training—Fitter Bodies, Stronger Relationship

Do you and your loved one regularly carve out quality time for each other? Are you both getting enough exercise to feel healthy, fit and energized? If the answers are not a resounding yes, couple’s personal training could bring you closer. Sharing a workout is a great way to enjoy some together-time and paves the way to a healthy, active lifestyle.

Accountability and Focus

Your odds of sticking with an exercise program go way up, if your significant other is on board. Whether it’s getting up early for a run or lifting weights after work, following through is much easier when your partner is with you. Committing to a couple’s personal training program helps establish fitness as a shared priority and gets you working toward a common goal. You’ll merge your schedules to meet with a personal trainer, and in between sessions, you’ll help each other stay on track.

Dual Purpose

Whether you’re both already active or new to exercise, your trainer will develop custom exercise plans tailored to your needs as individuals and as a couple. Planning a vacation that involves a lot of walking or hiking? Expecting a baby? Training for a fun run? Remodeling your home? Your trainer will take into account whatever is going on in your lives to create a realistic and sustainable plan to help you reach your goals.

Social Support Matters

The value of social support can’t be overstated. Numerous studies show it’s a big factor in successful behavior change. It stands to reason that the person you share your life with has a huge influence on your lifestyle, for better or for worse, and research supports this. Weight loss studies show that when subjects participate in lifestyle interventions, their spouses also lose significant amounts of weight.
Couple’s personal training taps into the power of social support by enabling you to support each other’s fitness efforts in a very focused way. Because you’re in the gym sweating it out together, you’ll gain new insight into each other’s strengths and weaknesses and learn how to offer support.

Enrich Your Relationship

Couple’s personal training will boost more than your fitness level. You’ll have something new to talk about, laugh about and be proud of—together. Research shows that devoted couples who share new and interesting experiences report higher levels of relationship satisfaction than those who don’t. And here’s the bonus: As you become more fit, you’ll be able to enjoy adventures that you wouldn’t dream off participating in when you were sedentary.

Romance + Fitness

Over the long haul, combining romance and fitness can really lift your relationships to new healthy heights. Share an activity and strengthen your bodies while boosting your love life. Couple’s personal training really connects you with your loved one, improves your body image, your mood and your love life.

Additional Resources

How to Choose a Personal Trainer — American Council on Exercise
IDEA FitnessConnect — IDEA Health & Fitness Association
The Best Kind of Couples Therapy — The Cleveland Clinic

Quick workout for YOU when getting ready for SUMMER!

2011-05-31T12:21:00.000-07:00

We all know the feeling- Summer is just around the corner and swimsuits are ready to be worn. But you hit snooze a few to many times on the alarm clock missing a few to many workouts. The following workout incorporates the Tabata Method and will help you blast calories, increase your muscle mass and get your lungs in shape for the long hikes/rides/swims of Summer.

The Tabata Method is named after a Japanese researcher who discovered a means to train both your anaerobic and aerobic pathways at the same time. The method is simple because it is time based, and the focus is to move FAST! It is not only a motivating way to train since you don't worry about the number of reps but the time instead, but also efficient and effective for those who are time crunched. How it works is for 20 seconds you complete as many repetitions as possible. Rest for 10 seconds. Repeat 7 more times.

Time FOR Summer Workout:

You will need 2 Heavy Weights -10/12/15 pounds
Warm Up:
1 minute Jumping Jacks
1 minute High Knees
1 minute Side Step Touches
1 minute Speed Skaters
1 minute Burpees

Tabata Round #1:
20 seconds Burpees/rest 10 seconds
20 seconds Push Ups Traditional Stance/rest 10 seconds
20 seconds Reverse Lunges w/bicep curls holding heavy weights/rest 10 seconds
20 seconds Reverse Lunge on Right Leg while doing Shoulder Press/rest 10 seconds
20 seconds Reverse Lunge on Left Leg while doing Shoulder Press/rest 10 seconds
20 seconds Knee Tuck Jumps/rest 10 seconds
20 seconds Mountain Climbers/rest 10 seconds
20 seconds Narrow Grip Push Ups with Right Donkey Kick Jumps/rest 10 seconds

Repeat Warm - Up 2x but UBER FAST
1 minute Jumping Jacks
1 minute High Knees
1 minute Side Step Touches
1 minute Speed Skaters
1 minute Burpees

Tabata Round #2:
20 seconds Burpees/rest 10 seconds
20 seconds Push Ups Traditional Stance/rest 10 seconds
20 seconds Reverse Lunges w/bicep curls holding heavy weights/rest 10 seconds
20 seconds Reverse Lunge on Right Leg while doing Shoulder Press/rest 10 seconds
20 seconds Reverse Lunge on Left Leg while doing Shoulder Press/rest 10 seconds
20 seconds Knee Tuck Jumps/rest 10 seconds
20 seconds Mountain Climbers/rest 10 seconds
20 seconds Narrow Grip Push Ups with Right Donkey Kick Jumps/rest 10 seconds

Core:
20 seconds Plank with right leg raised/rest 10 seconds
20 seconds Plank with left leg raised/rest 10 seconds
20 seconds Bicycles FAST/rest 10 seconds
20 seconds Plank with pelvis rotations/rest 10 seconds
Repeat 3x

For any questions please contract Coach Erin. Have fun, work hard and always make sure to Challenge the POWER of YOU!
www.powerfitnesspdx.com

Mother's Day Class Specials!

2011-05-09T11:37:00.000-07:00

You are incredible- wonderful- and have wanted to register for Summer. Here is your chance- take a peak at the special's below for Power Fitness PDX. These specials are extended through Wednesday, May 11th. Happy Mother's Day and wonderful May to you. Let's make this Summer your most active and physically challenging, but incredibly rewarding, yet!

Register for 2 Sessions of PFPDX/L1 Save 10%
3x/week= $342 (norm $380)
2x/week = $243 (norm $270)

Register for 4 Sessions of PFPDX Save 15%
3x/week = $646 (norm $760)
2x/week = $459 (norm $540)

** Register with a friend for 4 Sessions 2x/week Tu/Th & Both Save 20%!
$432 (norm $540)
www.powerfitnesspdx.com

Email Coach Erin with any questions, and to reserve your space!

And the Date Night's get CRAZIER!

2011-05-09T11:11:00.000-07:00

Karen & John doing the Wheel Barrel race

You have asked, we have provided. Yep, you asked for classes to do with your better half (you decide who is the better half!) to get you both moving. Friday night was the 3rd Power Fitness PDX Boot Camp & Pub Date Night. And what a night it was...from push ups, to burpees, to drills, to medicine balls, to non-stop laughter amongst everyone.


Estie, Ben, Dave & Annie falling over	in laughter

The class started with warm ups of caterpillars & push ups...getting higher each time. We began with 5 push ups, to 6 push ups, to 7 push ups...to 11 push ups. Followed by some jogging and plyometrics the couples were warmed up and ready to begin the weight challenges. Just like Jack and Jill going up the hill to fetch a pail of water, the couples had to complete 3 minutes of running back and forth between cones with a light or heavy weight and do 10 push ups at one end. Following we did wall sits with band resistance- a favorite of many jokes to be remembered for days to come. After Wall Sits- the group was requesting lots of stairs and sprints. Oh wait, that was me requesting they did them while cheering on their partner. After our sprints, we had to get some fun competition going by a medicine ball pass game of men vs. women, wheelbarrel races, and circle team dips and high fives. How can that not kick off a great Friday night?? For some they may question it, but every partner who came has already contacted me that they are ready to come back next month for more and ready to push their bodies harder. Mind you, for one husband he couldn't lift his arms to play basketball on Sunday, another had a rough go sitting and standing on Saturday, and another wanted to have the class upped to every other week instead of 1x/month!

Friday Night - May 6, 2011- Boot Camp & Pub Date Night

Many of you shared your spouses are a bit nervous to attend a Friday Night Boot Camp? They don't need to be scared. Nervous for how their bodies may feel after, sure, but scared nope! That is why we hit the pub after, because before their bodies have a moment to realize they will be sore, you can say "Honey you did an incredible job. Enjoy your pint, helps replenish your nutrients". And, yes, a pint post workout does do a body good...in moderation that is. Ben Kus, PFPDX'er Estie's husband, shared with all on Friday night a study I had read before that was read in "perfect timing" Friday night. Take a moment to read for yourself. Mind you, as always, moderation is key.

Frog & Fiddle was a fun place for our post-class nosh and eats. Next month we'll head to McGrath's- ready for the great Irish Pub and to check out the Mermaid. Mark your calendar-Friday, June 3rd, 6pm!

Mother's Day Class Gratitude

2011-05-09T09:45:00.000-07:00

Letter written to the participants of the 7th Annual Mother's Day Class. Those who couldn't come, we missed you. Those who did make it, thank you so much. What a special day. -Coach Erin

Med Ball Over-Under Relay-Team Meredith-Erin-Jack

Friday, May 6th, 2011- 3:00pm

Side stepping b/c PFPDX rule is to always move!

weekend with your family. Take a bike ride, run to the beach together, play at the park and play tag, put on old hip hop and dance in the living room...whatever it is on this Mother's Day toast your strong self and the incredible body and gift of a body you have.

Thank you for supporting Believe in ME!!!! We raised $730 for the foundation, which is huge and incredibly appreciated!!! To see the excitement and laughter with each raffle prized announced was a blast. Thanks to Amy's Kitchen, Au Lait for coffee, Glaceu for the Vitamin Water and Smart Water, Shay's Cafe for the yummy fruit, Feel Good Bakery for the tasty sweet breads, and to Sonnemans (my bonus parents) and my parents the Kreitz's for their help. The Mother's Day Class is a celebration of community, and I look at the community you are and have become the past year. It is inspiring.

Some of you had questions about classes and the specials. I attached the specials for Mother's Day that are valid through Monday Night. You are able to reserve space for Sessions ahead if you know you are committed to doing so. One gal today purchased 2 Months and is using one in June and one in August. I need to know for class spacing and logistics. There were many questions about additional times and if there are at least 12 people requesting and committing to a time, we can make it happen if it is between 5:00-10:15 am. A great Mother's Day Gift is health and fitness- in other words - Power Fitness PDX. ;-)

I wish you an incredible weekend. For those I will see tonight for the Couples Date Night & Pub Boot Camp- get ready for some more laughter and challenges with your better half...you decide who is the better half not me. ;-) Have an incredible weekend and I wish you a memorable Mother's Day!

Cheers to you! Take time to Challenge the Power of YOU!

--
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269
a- po box 1077, alameda, ca 94501
e- powerfitnesspdx@gmail.com
w- www.powerfitnesspdx.com
b-Blog
f- Facebook
t- Twitter

Please take a peak at the new resource dedicated to support rockin' Moms in their efforts to become their fittest selves while juggling work, kids, school, and finding 15 minutes to exercise during all stages of motherhood. www.powerofyoufitness.blogspot.com. You can also catch up with Coach Erin on her personal blog Embrace Life's Challenges

The future is not set, there is no fate but what we make for ourselves.- Irish Proverb

make time to breath

2011-04-10T08:51:00.000-07:00

Sunday is an incredible day to "breath". Take in all the fun you did last week and breath in the fulfillment of each day. Map out the workouts and fun you want to include in the days ahead. Set the tone for the week and soaking in each moment.

As you look at the week, incorporate a little time each day to "breath". Try to set at least 5 minutes to breath. It can be sitting in a chair with your eyes closed and breathing in the quiet room, sitting on your front porch and breathing in the Spring air, or laying in bed with your arms and legs extended breathing in air to each limb. With each breath, your body opens up and any anxiousness eases away.

Five minutes is not much time to breath, but it helps make each day a bit more peaceful.

Questions for you!

2011-03-24T12:15:00.001-07:00

Questions:

What is your favorite exercise and WHY?
What is your favorite body part that you feel getting stronger?
When you look at your week, do you plan in the exact times to exercise?
How can the Fan Page on Facebook better serve your needs? The Blog? What would you like more articles about on the blogs?

Have a great day!!

hotel gym is lame= no problem!

2011-03-22T13:19:00.000-07:00

Spring Break road trip equaled a time for my family to play together, visit old memories and a time for me to train after 5:00 am! While excited, I knew I would have to plan in my workouts accordingly and crossed my fingers the hotel gyms would cooperate with my standards. Unfortunately they didn't. Not only were they beneath my standards they were sub par to say the least!But, did that stop me from working out and should it stop you?? Heck no!!

Read on for some tips to train while traveling with your family, and a workout to keep you moving in the smallest of hotel rooms.

1. Make sure to pack your running shoes, light layers including a running jacket, and enough workout clothes for each day of your trip. If you have washing machine access, bring two pair of shorts, one set of Capri running pants, 2 sports bras, light rain jacket and light long sleeve layer. If you don't have access, pack one more of everything and wash by hand in the sink, drying while you play during the day. Remember gloves and Body Glide if needed.

2. Look at what your goals are of the trip and add in exercise time to the beginning or end of marathon days. Those are the days when you visit Disneyland, Legoland, or go for an all day train trip wine tasting.

3. If a runner or cyclist, look on a map of the cities you're visiting and where you would like to explore ( or revisit favorite spots of). Set your alarm a smidge earlier than the others rise and enjoy the peaceful time exploring the city. It is often at this time you can get a vibe of the architecture, character and diversity while getting the endorphin rush for the day ahead. Use mapmyrun.com, runfinder.com or ask the concierge where to go according to your distance.

4. Bring your headphones and iPod to ensure you can hear your music and get pumped in the hotel gym. Nicer hotels tend to have the basic, but the gyms can always be in dark rooms that are tucked away. The environment isn't motivating like when in an exercise class or your own home gym. BUT you can make a workout anywhere! Set your timer for 30 minutes to ensure you burn at least 250-400 calories.

Sad Thera Ball Waiting to be Inflated

Lame Gym workout- At the hotel we stayed at Saturday night, the write ups were great! They said 3/4 stars and room rates of $129-240. Unfortunately the reviews must have been written by employees, because it was by no means 3/4 stars. The gym was horrible... just awful! If I hadn't gone for a long run Saturday, I would have laced up to run on the trail facing the headwind and rain. The gym was in the back corner, windows stuck open with outside whir from the AC, television set to Spanish speaking sports station with no remote control in site, deflated Thera Balls, Precor with missing handles, rusted multigym and bikes without pedals.

But fear not- the multigym seat became a step bench and dip location, the wall a place for wall squats, towel a band to do lat pull downs on the multigym, and stretching area became the primary training zone! The following workout can be done at any hotel gym, or hotel room. Space is not key, your motivation is!!

Do Anywhere Workout

3 minutes step ups on bench/step

Reverse foot raise (on bench/step) stationary lunge- 20x each leg

Speed Skaters- 2 minutes

Push Ups- 1 minute

Stationary Caterpillars to 3 narrow grip push ups- walking back to jump- 20x

Towel Lat Pull Down- 20x

Reverse Jump Lunges- 20x each leg

Wide Spirit Finger Jumping Jacks- 2 minutes

Shoulder Dive Bomb Push Ups- 20x

Wall Sit with Scap Squeeze- 1 minute

Mountain Climbers-20x to Plank hold- 30 seconds

Repeat 3-5x

Have fun traveling and enjoy the adventures!

--- Erin Kreitz Shirey- Power Fitness PDX Master Trainer & Coach
powerfitnesspdx@gmail.com 503.70312.69 www.powerfitnesspdx.com

Leaving trails...

2011-03-15T21:09:00.000-07:00

Do not go where the path may lead. Go instead where there is no path and leave a trail.

-Ralph Waldo Emerson

The Power Fitness PDX'ers are doing incredible and leaving a path wherever they go. The women come in the morning ready to tackle whatever is thrown at them. It may be with some complaints, some elements of frustration, but they are doing it and doing INCREDIBLE. As a coach, a Personal Trainer, an athlete, a Mom, a friend and a supporter to all whom I care for I can't say enough how proud I am of the Power Fitness PDX Team. Often people start with no idea of what they are getting into, but know that they will dedicate 8-20 mornings each month to workout at Power Fitness PDX. They know the classes combine strength, agility, core, plyometrics, cardio drills, running, and more but may not know what that can mean. But they come, and they laugh, and they push themselves. Then they go home and inspire their partners, friends, family and children to exercise since they see the changes take effect.

I have heard from many of the Power Fitness PDX'ers that their lives have changed for the better and they FEEL active. I am beyond proud of them, and all of their hardwork. I am proud they have taken time to push themselves and make their "time" count. They have taken ownership of their bodies; deciding that NOW is the time to be active. They are creating trails, and for some, in new uncharted adventures they never realized they would explore. Hats off to the incredible TEAM of Power Fitness PDX. Together.Empower.Achieve.Motivate.TM You are truly taking the time to Challenge the Power of YOU!

February 24th, 2011- an email from Cory S. (she is doing a tree wall sit n the light blue)

I just wanted to thank you for the great workout this morning. I had forgotten how much I love the feel of adrenaline from working out. I have had a really difficult time getting back to a point where I enjoy exercise. I've struggled with a lot of disappointment over losing so much "training" ground. Each time I've tried to get back out there it's been painful physically and mentally. At your PDX workout I was reminded of how much I enjoy my body feeling good! I was able to work hard and delight in the endorphins. Thanks to your class I'm over the hump! I'm actually looking forward to getting on my running shoes. This may seem silly...but I've been asking myself for months, "why do I care about working out...I guess I don't?" Because it was not bringing me any joy. However, today I found the joy in feeling my body work hard, feeling strong, and realizing I am really happy with what my body can do...and I can't wait to challenge it to do more!

With Love,

Cory

Friday, March 11th, 2011- Email From Annie C.:

I feel great!

While looking for something to wear for formal night on the Disney cruise, I pulled out an old box of dresses I haven't fit into in years. My girls and I had a blast trying on these dresses (some fit, some didn't but it was exciting to see what did).

I've been running on my off days from PFPDX (clocking a 9:30-10 min pace for 4-6 miles at a stretch). In April and May, I'll have to step up my mileage in prep for See Jane Run Half. I also try to squeeze in some random exercises that you suggest when I have a few minutes break ... it's strangely addictive sometimes.

Food wise, it's amazing what turns me off now ... I had a Costco hot dog one day and felt nauseous the rest of the afternoon. We were at La Penca Azul last night and the platter of fried appetizers held absolutely no appeal.

I am excited as fitness and exercise is contagious in a family. My daughter Sydney just had the 1 mile timed run for Presidential fitness and she clocked 8:08 ... I'm so proud of her.

Keep up the inspiration!

Annie

Class for YOU to DO!

2011-03-11T14:54:00.000-08:00

Class for YOU
Light and heavy weights, use at a park/field setting with picnic table and bench
Do the same amount on each leg

Run 3 laps around field
At picnic Table, Drop Legs-
Drop Legs on Bench 20x-Step Up 20x-Heel Drops 20x -repeat both legs
Jump Squats 20x
Push Ups 20x
Jumping Jacks with light weights 20x

Jog 2 laps around the field
Crab Walk forward and back-20 counts each way
Grass Dip and 5 count holds-20x
(roll over) Plank Hold - 20 Count
Side Planks - 20 Count

Jog 2 laps around the field
Walking Lunge with Military Press- Heavy Weight-20x
Crossover lunge with Hammer Curl - Heavy Weights- 20x
Speed Skaters- 20 counts each leg
Burpees - 20x
Sumo Squat with Tricep Press- Light Weights- 20x

Jog 3 laps around field
Plank- 20 count
Side Plank Both Sides- 20 counts
Repeat 3x

Repeat whole workout 2 or 3x, time permitting

- 2011 Copyright Erin Kreitz Shirey

Today is the LAST Day to VOTE FOR BEST OF ALAMEDA MAGAZINE!

2011-03-04T09:44:00.000-08:00

** Click here- won't link below**

Hello!

Thanks so much In advance for your few minutes! In light of last week's Fitness Magazine contest, I forgot I was in the running for Best Fitness Classes/Program in Alameda and Most Inspirational Trainer! I got reminded when teaching and someone said they voted for me..triggered me to remember votes are are one time, due today Friday, March 4th, and very appreciated. It would be awesome to have the recognition in Alameda, less than one year after re-started my business again after relocating from Portland. It has grown and evolved and I truly realize how much I love what I do! The dynamic group I train is incredible and honestly helped me get through the Fall when we were at the hospital with Makenzie. When I couldn't teach, the women continued to go to class to train together with emailed workouts and workouts from the Power Fitness PDX blog. And now classes are full again- this is a GREAT team of athletes!! They are truly a gift to wake up and train in the morning....and be done by 8:00 am so I can play with the girls in the day. Incredibly lucky am I for having such a wonderful clientele.

Thanks much, I appreciate your time in doing this.

To vote click: http://beedfack.com/do/dspLogin/24

A few of you I used to train and/or may not live in Alameda. The Magazine does ask for you to vote for other businesses when voting. A little shout out for some of the Boot Campers who have their own businesses too. They are:

Tucker's Ice Cream- best dessert- Kate Pryor
Shay's Cafe- sandwiches/lunch/soup-Wendy Shay
Herbs & Spices Catering- Wendy Shay
Ignition Architecture-Veronica Hinkley Renk
Dasies- boutique/cards/linens- Barbara Mooney
Monkey Bars-Kids Boutique-Heather Reed
Lilac Dress Boutique-BEST dresses and shopkeeper-Pilar Burlingham

Again, thank you SO MUCH! I hope you have an incredible day! And yeah, it's March 3rd...Spring is almost here!! Meaning, days are longer and Summer is just around the corner so we can all play and train outside all day long!

Cheers, hugs and laughs-

Coach Erin Kreitz Shirey
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269 a- po box 1077, alameda, ca 94501 e- powerfitnesspdx@gmail.com w- www.powerfitnesspdx.com
b-Blog f- Facebook t- Twitter

Speedy Wednesday Warrior Workout

2011-03-02T17:31:00.000-08:00

You have just a bit of time and need an overall workout. What do you do? Hopefully not just waste away the time eating bon bons and having port, but you put on your kicks and you kick it up a notch!

5 Pound Weights for the WARRIOR

**4-8 pounds ok too, dependent on strength**

Reverse Lunge with Rotation Kick to Hand - Arms holding 5 pound weights and keeping core engaged, rotate arms each rep, with the goal of the back foot to reach the opposite weighted hand. Repeat 15x on each leg.

Squat-Bicep-Overhead- “SBO” - Hands holding weights drop to a low wide squat, stand to bicep curl, rotate hands to overhead press, return to squat and jump. Repeat 20x

Push Ups with Single Arm Row- Holding weights in each hand start in upright push up position. Go to a low push up, when returning to starting position raise right arm along side you in a row. Keep hips facing the ground and attempt to not rotate your body. Repeat other side. Repeat total 30x

Speed Skaters Holding weights- Do speed skaters with the goal is to get low, bringing opposite arm to toe, and repeating on the other side. Do for 2 minutes. BUT if back gets tight drop weights and do Jazz Hands. Repeat for 2 minutes.

Michael Jordans- Holding weights in both hands, jump with arms above your head as if you are holding a basketball. Palms are facing towards each other while holding weights. Upon landing extend arms in front of you as if you are doing a chest pass to a teammate. Repeat for 2 minutes.

Plank with Front Raise & Extension- Starting in plank position, hold weight in one hand. Arm is in 90 degree angle, palm facing up. Extend weight in front of you and return to starting position. Repeat 15x on each side.

Repeat the entire workout 2-4x, however much you have time for and however much you can handle.

Challenge the Power of YOU! TM

Couples that train together, stay together! Valentine's LOVE exercises

2011-02-12T18:25:00.000-08:00

Those who exercise together stay together!

My own husband and I knew we were meant to be together when we did our first run together. Both of us tried to race to the finish, and then did a circuit of push ups, dips, lunges, burpees, and bicycles. I realized he was the one for me, as the workout was before we were going cycling for the day. My perfect companion in so many ways, and for you, you don't have to be competitive, although it is fun, but just being active together can do wonders for the two of you as a couple and your self esteem.

When exercising, it not only strengthens your muscles, but helps release a plethora of feel-good endorphins. Why not fuel your Valentine’s Date Night with them? Fall in love with your partner all over again (or at least kick his/her bum).

Partner Squat (Strength and Endurance): Face your partner with your feet shoulder width apart. Sit back into a squat,* hold for 10-30 seconds. Grab your partner’s hands in front of you and jump. Repeat 3 times, do 10 reps.

Chase (Cardio and strength): Try to beat your partner to the top of the stairs, then let your partner chase you. If you don’t have stairs, run in place for 60 seconds, keeping your knees as high as possible. Repeat five times. You can also do sprints in front of your house from your place to the stop sign or house one block away. Pretend you are racing for who makes dinner or does the laundry- the competition is under way!

Push Up Play (Strength and balance): Face your partner in push-up position*. On your way up, raise your right hands and “high five” one another. Repeat on the left side. Attempt to go slower or faster, encouraging one another the entire time. Advanced partners can raise a leg with each push up. Keep going until you can’t do it anymore!

*proper form is extremely important.

Touch the “bum” you love (Strength and fun): Lie on the floor with your knees bent at a 90-degree angle with your feet pressed against your partner’s. Bring your belly button towards your spine, look towards the ceiling, and keep your hands by your side. Gradually raise your head towards your knees while your hands are reaching towards your partner’s. Quickly touch hands and return to starting position. Repeat 15-20 times. For more resistance and challenge, push against each other’s feet more intensely.

Repeat the circuit 4x. Have fun and Happy Valentine’s Day to you and your turtle dove!

* Tip- Register for a race together. Always fun to train, race and finish celebrating each others' successes! Photo is before the 100th Dipsea Race - 6.13.10

*Tip- Make each other laugh as you face one another in squats or compete when racing to the stop sign! Laughter is wonderful medicine for any relationship too...

*Tip- Find active couples and

hit the trails, with your partner and friends!It is always fun to exercise with other like-minded active couples. Mark your calendars-

Next date night for Power Fitness PDX is March 4th!

REAL goals- REAL friends- REAL health

2011-02-01T10:31:00.000-08:00

It is now January 31st, 31 days into 2011. How are YOUR goals coming along? Are you meeting them? If not, what is holding you back and keeping you from challenging yourself? Did you actually "put your goals out there" as suggested? It has been proven to make a significant difference when it comes to achieving them. Now, check in time.

At the beginning of each Power Fitness PDX class, we do a check in. The check in does have a focus, without some participants even realizing it. When discussing what participants want to accomplish at the at the beginning of each session, they are stating something to be worked on and achieved. It is not to solely wake up and exercise 3 times each week, but to wake up and push to do 20 strong push ups in class or to go running twice each week on Tuesday and Thursday. When making the announcement in Check In's, the words are "out there" and can't be taken back.

Earlier this month, I wrote a piece for The Power MOB about goal setting and specific exercises for those strapped on time. Following up on that, is the art of making time and following up on your goals. With checking in with one person, two persons, three or more you add one more layer to your support network. You want to be supported by people who believe in you, but are also honest with you. If you are telling yourself and your friends you are pushing it 110% in class and I notice you are taking rests every 5 minutes, you will be called out because that does not help YOU in achieving your goals. Where ever you are with your personal goals, reassess. I just did, and this is what I personally realized when checking in with my teammate, my husband Jack.

In November, I registered for the Wildflower Half Ironman. I felt if Makenzie could conquer the hospital and her battle for life, i could conquer one of the toughest Half Ironmans. It was a means to prove to myself and to her that anything is possible. But, she was back in the hospital in December for another couple weeks and didn't have a real green light of going to school until December 29th. The race is now 3 months away. With the training hours that go into a Half Ironman, I have to downgrade to the Olympic Distance of the race. Makenzie still has many needs and isn't in school a full day, Jack's new position has him working late hours and I have re-launched Power Fitness PDX full force. Thus my training time for this distance is altered significantly. To keep that pressure over me of the Half Ironman wasn't fair because it was eating at my value of self and balance. Now, I am training for the Olympic Distance for Wildflower, will do 3 more Olympic Distance Tri's this Summer, and hopefully a Half Ironman if timing allows. If not, there is next Summer. With shifting the focus, it has the intensity of workouts and my time with my kids on a more quality based level. The balance is back in place and I am able to enjoy, verses stress, over meeting my own athletic goals.

Check in with your goals. Talk to your support team about where you are, and evaluate what needs to be changed. There is no day like today to get started. Don't worry about what you are not completing, but focus on what you are and how to conquer the next step. You can do it, you have support, you have each hour to GO FOR IT!

-- Erin Kreitz Shirey, 2011
In addition to being the CEO, Lead Coach & Trainer for Power Fitness PDX, Erin has her BS in Kinesiology, nationally certified personal trainer and certified sports nutritionist. Erin can be contacted at powerfitnesspdx@gmail.com or www.powerfitnesspdx.com

Goals- how are they coming?

2011-01-12T10:04:00.000-08:00

Today is January 12th, 12 days into the year 2011. How are your GOALS coming along? What have you been doing well with and what have been a struggle for you? How are you doing with organizing your workouts and knowing what you are going to do before going to the gym? Have you noticed your time is more effectively used, and muscles more fatigued? It is because you are making your time COUNT. As I always say, the one thing you don't get back in life is time so MAKE IT COUNT!

In our morning check-in's, we updated each other on how our goals are doing. We have shared fitness, health, business, life, and family goals. Some incredible accomplishments so far are:

Annie has gone running in addition to class, and is really focusing on her health goal. She started taking calcium daily, in addition to now doing Power Fitness PDX MWF. 12 days of GREAT success.
Dory went running on Sunday late in the day, when she was ready to chill with her family. She felt incredible after and liked the added boost to her weekend.
Estie started organizing her files and actually sorted out paper from one big box! Huge sense of accomplishment and she is set to tackle the state paperwork for having her married name be consistent on every form.
Hannah set times aside to study for her LSAT test, and is stepping back at some of her hours at work.
Erin re-did all the basement tubs sorting through and putting them up higher in case of another basement flood. Timely project and now complete, and now started organizing business paperwork recycling 2 bags of unnecessary papers, and 3 boxes for Goodwill.
Veronica is looking at her schedule to find 15 minute windows where she can add in projects to help her leave time at the end of the day for getting home from work earlier.

Time is crucial and when we don't work with it wisely, we get frustrated with ourselves. That is not how we can become successful in all facets of our lives, including fitness.

Now, it is often asked what are the best exercises when limited on time. One of them is Triangle Push Ups, but what are the others? Read here to find out!

Follow up on your goals and report back to me. 2011 is YOUR YEAR!! Let's make all of your health and fitness goals a success, and rock this year like no other!

Cheers-

Erin Kreitz Shirey, Power Fitness PDX Master Trainer and Coach

2011- Your YEAR to make GOALS Happen!

2011-01-02T15:37:00.000-08:00

2011 is here! That means it is a New Year to open up, explore and seize every opportunity possible. Have you written your goals for the year? Have you thought about what you truly want to accomplish and HOW you are going to make that happen? If not, I encourage you to take a note book and on the top of four pages write:

Page 1- Life Goals
Page 2- Fitness Goals
Page 3- Family Goals
Page 4- Business/Work Goals

With listing it out on separate sheets, you have a broader picture of what you would like out of life. Start writing down all the goals the come to your mind. They could range from making sure to cook fresh healthy organic meals 3 nights/week, getting a 5% raise at work, going on a weekly date night with my partner/spouse/best friend, running a marathon, doing a sprint triathlon, or complete 100 burpees in a row. All of those have been brought up in Power Fitness PDX classes by you. Once you write your goals down, make mini goals beneath them. Such as:

Do a 5K Race running the entire time
Pick a race 2 months away.
Get fitted for the right running shoes and orthotics.
Run 4x/week and put the dates and times on the calendar.
Do 4 runs that are 5 miles long.
Say the goal out loud to family and friends.
Write down in my journal how I feel after each run.
Register for Power Fitness PDX to get my strength work that helps with my running and racing.

When you can break down a goal and make it more tangible, it will happen! It are the little steps done each minute that make the big steps more approachable. That being said, what are YOUR health and fitness goals? What have you decided you are ready to embark on this year? Power Fitness PDX Classes can help bring them to fruition. The next session of Power Fitness PDX Women's Only Boot Camp starts tomorrow, Monday, January 3rd, at 5:45 am. Classes are incredibly dynamic and the hour flies by faster than you think at first. You have been curious, now is your time to make that curiosity an accomplished goal!

Start your NEW YEAR right! Set your goals and let's make them happen...NOW!
"You have talked about being active for a long time, but making exercise incorporated to your daily life has been tough. THIS Is the year to make it happen and don't hesitate but start now. Power Fitness PDX Women's Only Boot Camp provides a challenging, dynamic, supportive and goal filled environment where you have the support of many to help you reach your health and fitness goals. Master Trainer and Coach Erin Kreitz Shirey creates workouts that incorporate your entire body, emphasizing various methods of fitness. Plyometrics, running drills, cardio circuits, core work, weights, and a plethora of exercises that combine many muscle groups to be more time efficient and effective. NOW is the time to make your health & fitness goals happen. The only thing you don't get back in life is time, why waste it?? Make your TIME count NOW!"

Power Fitness PDX Women's Only Boot Camp

Monday-Wednesday-Friday

January 3rd-January 28th, 2010

5:45-6:45 am

Monday & Friday at Crown Beach

Wednesday at Washington Park Stairs

Inside option of the Alameda Vet's Hall dates being set

Class is limited to 15 women, make sure to register ASAP.

Register at www.powerfitnesspdx.com

Register with a friend and you both get $15 off- $175 instead of $190 each. Please write your friend's name in the registration form online.
I look forward to seeing you in the morning, and helping you check off your health and fitness goals on your list!! Cheers to an unbelievably wonderful 2011 making YOU your BEST self YET!!

Quick Stairs Workout- Need 5 Pound Weights!

2010-12-16T15:16:00.001-08:00

Class is 10-fer - light weights:
10x double stair sprint to top- 10 jumping jacks at top
10 push ups at the bottom- narrow grip, followed by 10 mountain climbers (back flat, abs engaged, feet up and under core!!!)
Repeat 10x

10x cross over lunges- 5 on each leg- 10 speed skaters at top
10 weighted jumping jacks at bottom- 10 false starts with full extension holding weights
Repeat 10x

10x Speed Skaters up the stairs-10 shoulder presses at top
Repeat 5x

10 double step sprints- FAST
10 high knees sprints- FAST

Core-
plank-30 alligators, bicycle- 30 counts, legs raised-toe touches- 30 counts, frog sit ups-15
Repeat 3x if time allows
stretch

Santa's Stairs Workout....And JOIN PFPDX at the Lyon Street Stairs 12/11/10

2010-12-04T08:21:00.000-08:00

SAT. DEC. 11th 9:00 AM- Power Fitness PDX Lyon Street Stairs Class!

You asked, the date is here! Grab your partner or best friend and bring them for a special morning workout in San Francisco. Bring 5 pound weights and email ERIN by 12/7 to RSVP. Carpooling highly recommended. $15/person, $25 couple.

SANTA STAIRS WORKOUT

BLAST 60 MINUTES & 600-700 CALORIES

SANTA'S 60-Minute STAIRS Workout - Go HARD!!
Bring light weights

Run single step up and down stairwell for 5 minutes
Push Ups 1 Minute
Run double step up and down stairs for 4 minutes
Reverse Lunges 2 Minutes
Run FAST single steps for 3 minutes
Jumping Jacks holding light weights for 3 minutes
Run Double Step FAST and LOW for 2 minutes
5 Pt Lunge Holding Weights with arms raised, elbows out, forming a circle with weights together in front of you 4 Minutes
Single Leg Jump Squats up the stairs for 1 Minute
Speed Skate Holding Weights- 2 Minute/2 Minute Jump Squat/1 Minute Dips - 5 minutes total

30 Squats with Overhead Press- Holding Weights with hands above head, two 90 degree Angles
30 False Starts Holding Weights
30 Tricep Kick Backs

2 Minutes Jump Squat to Top of Stairs
3 Minutes Running up single legs, holding weights at 90 degree angle
4 Minutes Lunging to Top while doing bicep curls - at top 20 jumping jacks with weights

1 Minute single leg stairs
1 Minute Plank
1 Minute single leg stairs
1 Minute Plank with feet alternating toe touches to hands
1 Minute single leg stairs
1 Minute Bicycle
1 Minute 3 count crunches
1 Minute Single Leg Raises (remember to watch back and practice belly breathing)
Stretch and ride your sleigh home!

** For all exercises keep knees relaxed, shoulders rolled back, belly button pulled in and bum tucked under.

POWER FITNESS PDX - Register NOW!

2010-12-04T08:13:00.000-08:00

POWER FITNESS PDX - NOW!

You have time throughout the holiday month to exercise, you just need to USE it wisely! Get your workouts done first thing in the morning, no excuses, and enjoy the month of holiday cheer.

Session 11 started on December 1st, but this month, you can get started anytime as we want YOU to take time to care for your health and fitness while caring for everyone else in the Holiday Season.

Cheers!

Session 11 - Make Your MARK : 12/1-12/22

Power Fitness PDX Women's Only Boot Camp
Mon/Wed/Fri
5:45-6:45 am
M/F- Crown Beach- meet by the windsurf shack at Shoreline & 8th
Street
W- Meet at the Washington Park Stairs
REGISTER

50+ Boot Camp- Classes on hold until January 2011

Additional Session Dates:

Session 12 - PFPDX Evolution
January 3- January 28th, 2011
REGISTER

Session 13- Striations=Strong
January 31- February 25th
REGISTER

Visit the website to register and for class information. If you have class requests, please email Erin.

100 Day Burpee Challenge

2010-12-04T08:08:00.000-08:00

‎100 Day Burpee Challenge for Power Fitness PDX - You will be doing 100 Burpees and a challenging time line of doing them.

Day 1-33= 33 Burpees/day
Day 34-66= 75 Burpees/day
Day 67-100= 100 Burpees/day

YOU CAN DO IT!! IT IS A TEAM EFFORT OF SUPPORT!! Rock the Burpees like you ROCK each day!
** Yes, they can be broken up throughout the day! **

One Life, LIVE it, LOVE it!

2010-12-04T08:00:00.000-08:00

ONE Life, LIVE IT and LOVE IT!

My daughter, Makenzie, came home Thanksgiving night from UCSF Medical Center. She came home after over 2 months in medical care, 9 days in ICU, 2 blood transfusions, unknown reasons why she got sick and one major stomach surgery to drain a pseudocyst from her Pancreas that weighed almost 5 pounds... in her original 50 pound 6 year old body. She now weighs barely 40 pounds, has lost a lot of her muscle tone, and has a slight protective hunch over her stomach. But she is ALIVE and came home with a spirit that was stronger than before, gumption to challenge herself to have FUN when her body was taken over with pic lines, iv's, blood cultures, NJ tubes, and lack of control of any movement that happened. She overcame more in 10 weeks than most of us overcome in a lifetime...and did so with a determination to face challenges head on and not take "no" for an answer. For that I am forever thankful, blessed, grateful and determined to NEVER take my life for granted or take each day without acknowledging the gift that it is.

We have ONE life, have FUN and LIVE IT fully! Often when life gets too busy, our health gets put to the side. Why? Of all things, our health should be put to the forefront and not taken for granted. Our health is what gives us strength to move forward, the courage to challenge ourselves, the desire to open our hearts and love fully, and the devotion to get outside our comfort zones to embark on new journeys. Without our health, we wouldn't have the strength to take on any of the above. I ask you, what are YOU doing to strengthen your health? What are YOU doing to overcome your fears and overcome physical goals? What are YOU doing to push your body's limits each day and each week?

I know for me, being a trainer and lifelong athlete, I have pushed myself but needed a new goal to push me harder. Thus, while Makenzie was at the hospital, I decided to do Wildflower Triathlon again in Spring of 2011. When I registered I realized that doing the Olympic Distance was going to be tough BUT not a new Challenge. How could I help my daughter overcome her challenges with her body if I was being complacent with my own personal fitness goals? So...as much as I knew my future would be challenged with long rides and longer runs, I registered for the Long Course (Half Ironman) Triathlon Distance for Wildflower. I have never competed in that distance at this course; a very hilly and challenging course. But if Makenzie could fight through her health challenges and come out on top with a smile, I can challenge my body to push through a cold 1.2 mile swim, 55 mile HILLY bike, and 13.1 mile hilly and HOT run. She'll be cheering me on, as I have cheered her on the past 10 weeks. She is my constant cheerleader in my mind, whenever I think I am tired or weak. I envision my little girl, scared of the unknowns and the pain they bring, but facing them all head on with fierce determination. If she can fight for her life, I can take my one life and fight to climb a hilly ride on a bike or run when my body feels beyond depleted.

What can YOU do? You have ONE life. Live it. Enjoy each day and live, love, laugh to the deepest depths your body knows possible.

I look forward to sharing the holiday season with you, as we cherish all that we CAN do and all that our bodies are ABLE to overcome!

Cheers to you this wonderful and blessed holiday season.

Challenge the Power of YOU!

---Erin Kreitz Shirey,
Owner & Lead Trainer of
Power Fitness PDX LLC

Link to info about Makenzie's journey and all she overcame. Photo above taken in the kids playroom at UCSF1 day before surgery.11.21.10

Schedule Change for Thanksgiving Week- Workout your Drumsticks on the stairs!!

2010-11-21T17:00:00.000-08:00

Hello Power Fitness PDX'ers!

I hope you got some extra activity in this busy and game filled weekend. If you didn't watch the big game and did squats between each cheer, than I hope you ran stairs in a stadium to get into the football game spirit. Sadly, CAL lost poorly, but at least it was a fun game by all.

As many of you know, Makenzie is back at the hospital. She is at UCSF and will either have 2 or 3 procedures next. Tomorrow she has a big day of a CT scan that decides if she has 1 or 2 surgeries following. Thus, I am quickly at the house but will be back at UCSF tonight through Tuesday. We discussed the possibility of no class on Monday because of the procedures, and it is true, there won't be class on Monday or Wednesday. The recovery time for one of the surgeries we know is 5-7 days.

So, without class Monday and Wednesday(I'll learn about Friday by Wednesday, and per your request Friday will be 7-8am if/when it happens), you will be credited for next Session. I appreciate your understanding, as this has been quite a journey.

But, that does not mean you are off scott free!! When in the hospital I have been doing stairs daily, and running the bleachers and stairs at Kezar Stadium. I think YOU should be too! I invite you to do the following stair workout as a team on Monday and Wednesday. The workouts should kick your fanny and you will have a blast! Remember the keys- check in with each other, shoulders back and down, relaxed knees, hips below shoulders, toes in front of heels.

Wednesday Stair Workout-Light Weights
Warm up jog to corner and back once- warm up in circle - leg swings out and back
Stairs- start with sprint to top 1/10 push ups. Sprint 2x/9 push ups. All the way to sprint 10x/1 push up.
4x- Lunge up stairs double pulse- do 5 reverse jump lunges at bottom
Shoulder press pyramid- 10 rt/lt-10 squat jumps. 9rt/lt-9 squat jumps. Down to 1.
Sprint to top- jog across 2 minutes
4x- Sprint sideways- single leg hops to top-bottom grab band and do 5 PT lunge rotations with pull back.
4x -Spiderman push ups to top of stairs. At top- hold plank 20 Alligator count.
2x- Partner--Single leg reverse lunges/stairs. partner push ups- upright row.
Abs- frogs- side planks- kissing elbow planks- crunch- bicycle- wonderwoman

You are INCREDIBLE! You inspire me daily and I know you will work as an incredible team to push each other and challenge each other. Please email me after you are done, and let me know how it goes. I wish you the best Thanksgiving and am thankful to have you as part of Power Fitness PDX!!

Cheers-

--
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269
a- po box 1077, alameda, ca 94501
e- powerfitnesspdx@gmail.com
w- www.powerfitnesspdx.com
b- www.powerfitnesspdx.blogspot.com
f- www.facebook.com/power-fitness-pdx
t- http://twitter.com/powerfitness

New Month - ONLY ONE Class YOU SHOULD Register For!!

2010-10-31T11:50:00.000-07:00

Hello PFPDX'ers!

I hope you are doing well! I can't believe we are at the end of October, with November peeking behind ready to blast off! You made it to the MWF mornings this past month, and I appreciate your understanding the change of classes and logistics. You made a point to blast the stairs, learned how to run efficiently and effectively, pushed your intensity, endured birthday magic class for Dory and Estie, and challenge yourself throughout. Yes, my tolerance for excuses shifted this past month. I knew if I was up from being at Children's Hospital to teach class, you surely could get there. I have used actually my daughter's strength and fierce bravery to pull me through challenging athletic moments this past month. Some of you shared that she inspired you too.

When thinking about how I knew I may be tired to teach, I thought about how Makenzie would want me to teach and train you. When watching Makenzie challenge her legs to move again, I would think about the stair drills and how you may be tired climbing them the reward of strong legs is worth the effort. When doing core work throughout class and hearing some moans, I would think about Makenzie's core and how she needed to keep it stronger to help her with the infections inside. It is interesting how having a child who is fighting for her own strength and little life, makes you a more efficient and effective trainer and individual. There will be another session this month- MWF. Until the New year when we have answers and Makenzie is back in school, we will keep the one class, MWF 5:45-6:45 am Women's Only Boot Camp, going.

As I stated before, YOU helping each other in class and trying hard to reach beyond your comfort zone is integral right now. YOU working as a TEAM, supporting each other and not letting one another give up, are the lessons I hope you feel not only in class but outside when doing your daily activities. This past week Dory was explaining to MaryAnn about her own running and how it used to be hard but she used the tools we were incorporating in class, and now she can run longer and with more ease. Hearing Donna share stories about making class in order to make her preschool time more active is what Power Fitness PDX is all about. Yes, it is a challenge with my own personal family logistics to do class right now, but I know it is a challenge for YOU to get there too. I am so very proud of you for making a point to focus on your own health and fitness goals. As we have all learned, and Makenzie is teaching not only me but YOU daily, you have one life. USE IT and make every DAY count!

Session 10: PDX TIme : 11/1-11/ 26* No class on Thanksgiving 11/25
MWF- 5:45-6:45 am
MF- Windsurf Shack, W- Washington Park Stairs
REGISTER-

I know many of you are also ready to keep your cardio going and challenge yourself further. ARE YOU READY time for the 3rd annual Holiday Cardio Blast? ARE YOU ready for the Challenge to start in the New Year?
Holiday Cardio Blast- November 22th- December 15th
Challenge the Power of YOU New Years' Fitness Challenge- January 10-March 19th, 2011
** Additional info to come later this week **

Have a wonderful Halloween and see you in November!!

Cheers-

--
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269
a- po box 1077, alameda, ca 94501
e- powerfitnesspdx@gmail.com
w- www.powerfitnesspdx.com
b- www.powerfitnesspdx.blogspot.com
f- www.facebook.com/power-fitness-pdx
t- http://twitter.com/powerfitness

Please take a peak at the new resource dedicated to support rockin' Moms in their efforts to become their fittest selves while juggling work, kids, school, and finding 15 minutes to exercise during all stages of motherhood. www.powerofyoufitness.blogspot.com

The future is not set, there is no fate but what we make for ourselves.- Irish Proverb

Time & Training

2010-10-10T14:40:00.000-07:00

Often you get tied to thinking you have to have at least 60 minutes to do a good workout. That is not the case, you need to do EFFECTIVE workouts. Think about how productive you are when writing down EXACTLY what you have to do. That is exactly what you have to do with workouts- make each minute count and you will get the most of each workout. Do you have special numbers? I have found that when creating workouts with significant numbers, my clients and Power Fitness PDX classes work harder.
What are your magic numbers? Use them when planning.

Some of my favorite numbers right now are 34, 28, 26, 11. Thus, one workout that was planned specifically for stairs, with band and core work incorporated in, used those numbers as the reps for each set. The workout was:

5 minutes stairs- single step with high knees
34 reps of:
Angled Bicep Curls with band looped around a railing
Squat Jumps
Band Rows with close grip
Band Lat Pull Downs
Leap Frogs (and jog back)
Band Chest Flies
Plank holding for 34 counts
Plank - Knees to Elbows for 34 counts

11 sets of climbing stairs (5 flights of stairs) sprinting fast to top
28 reps of:
Angled Bicep Curls with band looped around a railing
Squat Jumps
Band Rows with close grip
Band Lat Pull Downs
Leap Frogs (and jog back)
Band Chest Flies
Plank holding for 34 counts
Plank - Knees to Elbows for 34 counts

11 sets of climbing stairs ( 5 flights of stairs) going every other step
26 reps of:
Angled Bicep Curls with band looped around a railing
Squat Jumps
Band Rows with close grip
Band Lat Pull Downs
Leap Frogs (and jog back)
Band Chest Flies
Plank holding for 26 counts
Plank - Knees to Elbows for 26 counts

With being creative with numbers, it helps remembering and knowing how many of each exercise is next. It also creates some interesting and fun workouts. Try to incorporate some workouts with your favorite numbers, be aware of how you feel when completing them and how you can be creative, effective, and efficient. Use your time and numbers wisely, and the results will follow.

For any additional questions or workout ideas, feel free to email powerfitnesspdx@gmail.com

Determination to Live POWERfully & Cheer

2010-10-09T20:34:00.000-07:00

Determination to Live POWERfully & Cheer

Eleven days ago my life changed and was turned upside down. As I shared, my daughter, Makenzie, was rushed to the ER at Children's Hospital. We didn't know we were in for a ride that will challenge us more than any event we have experienced thus far. Makenzie's battle with Accute Pancreatits has evolved and grown. Each day has brought new tests, new pokes and prods, and new challenges for us to overcome. Through it all, Makenzie has stayed strong and even got her sense of humor back. She went from running and playing on the monkey bars full of hope for what 1st grade would bring, to using that energy and hope to keep her body producing strong red blood cells and feel capable of tackling each new test. We thought we had a gage on what Makenzie's journey would be last week, but it was a teaser. We've been informed Makenzie has one of the most severe cases of pancreatitus the doctors at Children's Hospital have ever seen, and an additional myriad of other "broken" organs. She will be in the hospital until Thanksgiving, missing Halloween with her friends and family.

BUT that does not stop Makenzie, nor our family. Makenzie has always been a role model to me for living with joy and having fun in the moment. She has climbed the tallest tree with her buddy Jonah because she was curious, while other kids looked on in awe. She rides her bike in a snazzy outfit singing along the way LOUDLY, without a care if her notes are on cue. She taught her 2 1/2 year old sister to do cannonballs with the biggest splashes possible, and then do sommersaults underwater to have the water tickle as it goes up their noses. She has cheered me on at every race wearing dynamic ensembles yelling, "Go Mommy! Go Mommy!", while clapping her hands as fast as they can. NOW it is my time to CHEER for Makenzie and be with her every step of the way.

Makenzie has many more tests to tackle, feats to overcome and painful times to endure and needs to be her healthiest and most powerful self yet. After being pricked for a blood drawl again today, Makenzie said to me, "Mommy, I am a big kid and I can do this. I don't need your help when it hurts, I can do this now". I responded with tears in my eyes, "Makenzie you don't have to be so tough, and are already the bravest 6 year old, let alone woman, that I know. Let me rub your back and cheer you on. I am honored to." Makenzie responded with a squeeze to my hand saying "Ok Mommy, but know I am a big girl now. I am brave." That she is, and I will be brave alongside her every step of the way.

Thus, I have a new Challenge for YOU. AS I cheer on Makenzie, I have to change the current schedule for my business (listed below) and you get to train on the additional days on your own. Makenzie and I decided as a team that it was good for me to keep my Power Fitness PDX'ers strong and healthy, so I can be strong and healthy for her. She can take strength from me, as I give you the tools to become stronger. She will provide additional inspiration for all of us to reach far within ourselves and give our ALL every workout. The Fall will truly give you a sense of the POWER within you that you didn't realized existed. I am even more determined to make each workout more dynamic and challenging, to help motivate you to live each day to the fullest and be your most courageous and dynamic self yet. No excuses, YOU are going to give it.

As I shared before, we have been given the gift of one body. There are NO EXCUSES, all you have to do is lace your shoes and make it to Power Fitness PDX. I will cheer you on as I cheer on my child, to become your healthiest self and overcome each new challenge. Now, tie up your laces and see you at 5:45 am on Monday. USE your body because YOU CAN!

Let's work together to Challenge the POWER of YOU!

-Erin Kreitz Shirey
Power Fitness PDX CEO, Master Trainer & Coach
BS Kinesiology
ACE, NASM, Fit to Deliver, Stott Pilates, Nutrition Certified
c- 503.703.1269
a- po box 1077, alameda ca 94501

www.powerfitnesspdx.com - powerfitnesspdx@gmail.com - www.powerofyoufitness.blogspot.com
The future is not set, there is no fate but what we make for ourselves.- Irish Proverb ** Photo is after the Oakland Half Marathon, March 2010 **

New Schedule, NEW Challenge Time, New You!

2010-10-09T20:32:00.001-07:00

NEW Schedule, NEW CHALLENGE Time, NEW You!

Power Fitness PDX Schedule for October & November

Change brings focus and discipline. I guarantee I will be disciplined to give my mornings to YOU on Mondays, Wednesdays, Fridays and need YOU to guarantee YOU will give me your ALL. No excuses because you have the ability to challenge yourself like no other. Make your mark and know that you will start the holidays engaged, powerful and vibrant. Make it happen.

October Session:
Power Fitness PDX- Early Morning Boot Camp
Monday, Wednesday, Friday
5:45-6:45 am
October 4th-October 29th, 2010
Register

November Session:
Power Fitness PDX Early Morning Boot Camp
Monday, Wednesday, Friday
5:45-6:45 am
November 1-November 26th
Register

The 50+ Boot Camp on TU/TH and the new ARPD- Power Fitness PDX Class on Tu/TH is on hold until we know what the mornings bring when we leave the hospital. Thank you for understanding.
The Power of You Fall Fitness Challenge will become the
Power of YOU New Year New YOU Challenge!!
I can't be there for you, my dear clients, 120% like I normally am and during the Challenge It is not fair if I have to reschedule your additional training, workshops, etc. With the unknown next couple months, I feel it is not fair to YOU or to my daughter. I hope you understand. I do encourage you to do the class part of the next few months though. Many of you have written how registering for the Challenge helped motivate you to get moving, let's work on that momentum and build your base for the NEW YEAR Challenge. I can credit your funds towards classes and the next Challenge, or reimburse you. Please email me and let me know what you would like to do.

Session Testing!

2010-09-11T09:23:00.000-07:00

Friday, September 10th, was testing morning in the Women's Only Boot Camp. Half of the group made it to class, and the other half will have fun testing later. The women did INCREDIBLE! And I don't say that lightly! Truly incredible! They came early when it was dark and left in what was one of the most beautiful mornings in a long time.

Highlights over all:
Veronica- Ran 7:13 minute mile (On June 25th it was 7:42), did 21 push ups on her toes and 33 overall, held the wall sit for 2:50 (on June 25th it was 1:01)!!
Kate- Held the plank for 1:47 (On July 29th it was 1:30), Mile in 10:30 (July 27th the half mile was 6:29)!!
Aimee- Ran the mile in 7:54 (on July 28th it was 9:13), did 30 push ups on her toes and 45 overall (July 28th it was 15 toes/33 overall) and the wall sit for 3:47(On July 28th it was 1:15)!!
Estie- First time testing and did the wall sit for 3:47, 16 Toes but 50 total push ups, and plank for 1:32!!
Heidi- First time testing and rocked 21 push ups on her knees, wall sit for 1:24 and did the mile in 9:19!!

Now curious what they will do next testing- WOW!! Congrats ladies on making your mark!

Dedication. Discipline. Determination

2010-09-09T15:31:00.001-07:00

As a trainer it is often assumed you have an innate athletic ability. Your clients assume you don't get tired, that your body doesn't get worn from teaching classes day in and out, and that you are "lucky" to have a strong back or arms. But what clients sometimes don't realize is that being a trainer takes constant work and discipline like in any profession. Ours is just one that is apparent to all since we "wear" our work via our bodies. If we are not keeping ourselves strong and in shape, you know. If we are not being disciplined in getting our own workouts, you can tell when we teach. Thus, as a trainer you DO have to plan your workouts like everyone else. You have to manage your schedule to allow time to get in cardio, strength, balance and agility work. Throw in the schedule teaching a few hours of exercise classes and additional hours of computer work and yep, it is easy to make excuses why not to work out like those you train.

But for me, to be a trainer, means I won't back down. I must practice what I preach and be honest with YOU along the way. I must make time to run on days I would rather sleep an additional 45 minutes. Schedule time to lift weights during my only open workout window mid-day, when I would rather enjoy a leisurely lunch with my little one and friends. While I do love to train for triathlons and running, I am one to admit I would rather do that than strength training. I sometimes talk to myself during the first 10 minutes of conditioning work saying, "I REALLY don't want to do this. Erin, give yourself at least 15 minutes to get going. You MUST sweat before you can stop anything." After the first 15 minutes, the endorphins have kicked in and I am in the workout and training groove. I feel my muscles engaged and am inspired to go longer and push deeper. I know that the after-effects are INCREDIBLE and how I feel post exercise is a natural high like no other.

Exercise takes discipline, but the discipline brings unlimited rewards. Yes there is time you must put in to smooth out your schedule and create windows to exercise, but remember, at the end of the day nobody ever says they wish they didn't exercise. Rather, people say at the end of the day "I wish I did exercise. I'll just start tomorrow". But I ask YOU, "Why start tomorrow what you can do today?? Why?". Look at your schedule and find 2-3 15-30 minute windows. Once you do, try one of the at home workouts, go for a run, come to Power Fitness PDX early in the morning, or turn on your iPod and dance around your house. Whatever you do, know that we are all in the exercise challenge together. We are ALL working at strengthening ourselves daily and making time to Challenge the Power of YOU!

Cheers!

Erin Kreitz Shirey- Owner, Lead Coach and Trainer
Power Fitness PDX LLC
www.powerfitnesspdx.com

**Make sure to take a minute to register for the Power Fitness PDX Power of YOU Fall Fitness Challenge- a bit of POWER for all UBERr Women. September 27-December 3rd, 2010

Power Fitness PDX Indian Summer News- Challenge Yourself

2010-08-19T11:34:00.000-07:00

Following is a piece from the Newsletter. Click to read it, get tips on fitness, events and much more.

Challenge YOURSELF

What are YOU waiting for? Why are you doing the same workout, but NOT challenging yourself? What is holding you back and how can you conquer those nerves? Generally it isn't physical limitations, but mental. Scheduling conflicts are actually enabling people to not reach their health, fitness and wellness goals. They can be crutches that are mentally keeping them too busy/overscheduled/overworked so there is no time to take care of themselves. But with the many inspirational people around who are using their bodies and overcoming their crutches, it leads to NO excuses for you. As your trainer and coach, if I give into your reality of tired legs, too many appointments or having to stay at home to wait for the Cable Man, than I am not doing you justice. It is my job to continue to motivate you, provide challenging workout options...for every ability, lifestyle, age, lack of sleep, limited time and overworked person. YOU CAN DO IT--make yourself and your LIFE a priority NOW!

Ten years ago, I taught Adaptive PE for 2 years. It was one of the most incredible and challenging experiences I have had. My caseload was 40 kids at 12 schools, and I was to create effective exercise programs for each student. Their needs ranged from severely disabled to high functioning Autism. The kids blew me away with their dedication to overcoming their personal challenges. There was one student, Bethanny, who had Cerebral Palsy. She was highly functioning, and we were working on walking, balancing, coordination and taking each of our sessions together as a fun time to explore WHAT she could do. As a team, Bethanny and I pushed her body. She showed the dedication of an Olympic Athlete with me, yet was challenged daily on the playground. She was overcoming her challenges with the gift of a body she was given. At the end of our 2 school years, Bethanny was taking steps, standing on her own while throwing a ball, and attempting to run some steps. When I worked with Bethanny she was ages 8-10, and she didn't let her natural physical limitations stop her; she was determined to overcome them. No excuses; she was making her move.

When growing up I was in a babysitting co-op with a boy named Creighton. He was born with a congenital defect and didn't have fingers and one of his legs stopped above his knee. He was always fiercely independent and made his mark in the world. When going to high school, Creighton excelled in academics and was always active. But now he is really making his mark. Creighton is competing in triathlons and running races, becoming a very medaled athlete. In his thirties, he is challenging his body daily with what it can do. Through doing what he has grown to love, Creighton is inspiring others to make their MARK and work with their bodies. He hopes to inspire physically challenged youth to start now and always be moving. There are no excuses; the time is NOW to go for it.

Bethanny and Creighton were given bodies with physical challenges that could limit and enable them to not be active. They both have days where they don't want to exercise, push their bodies and they are tired--but they do it. The limits of time, work and medical appointments don't hinder them physically, but encourage them. We are all given one life to make the best possible. Define what it is that is holding you back from reaching the next level of your goals. Say it out loud, write it down, and know that YOU WILL overcome it. NO excuses. I am with you along the way to make your time count and help you become your most active self yet. Let's see what you CAN do to Challenge the Power of YOU!

Cheers!

---Erin Kreitz Shirey,
Owner & Lead Trainer of
Power Fitness PDX LLC

Link to info about Creighton Wong
Links to blog about time & pushing yourself

15 minute BLAST workout

2010-08-12T12:47:00.000-07:00

Yep, YOU HAVE 15 minutes. Now, use them wisely and push it with this workout.

- 2 minutes high knees in place *Remember knees to hands, not hands to knees
- 2 minutes stairs or liners
- 1 minute mountain climbers
- 1 minute plank
- 3x15 push ups
- 3x15 dips with 5-count holds every 5th rep
- 2 minute False Starts * going low to lunge position
- 1 minute curtsey squat each leg
- 2x15 shoulder push ups
- 1 minute ab bicycles
- 1 minute reverse plank, slow breathing

I look forward to seeing you in Power Fitness PDX.

Cheers-
Erin kreitz Shirey

YOU- Stronger YOU

2010-07-29T14:44:00.000-07:00

We just finished Power Fitness PDX Testing. It is a time that seems to rouse nerves from Junior High Physical Fitness Testing. Yet it is done because testing shows (or can show YOU) how far you have come in strength. But it is not just physical strength, but mental strength as well. Many people equate physical fitness with the body and how it works, yet much of how we are physical reaches back to the mental state that got us there. While there may be nerves in PE Testing, the anxiety some spoke of in Power Fitness PDX is due to nerves of truly seeing where they are currently and how far they want to go.

All of us set the reality of what level we are at when pushing hard beyond our comfort zone, or do we? Some teammates' nerves aren't ready to be pushed beyond the comfort zone, which doesn't allow their body to get to the next level. That steps into the mental game and our powerful inner voice.

Your body is an incredible tool and CAN DO MANY THINGS! Yes, when testing, you should be sore the next day. "Why" you ask? Because you tried your hardest to see what level YOU could go to. Not what your teammates could do, but what YOU could do. You reached far to dig into your personal strength and hold a wall sit for 20 more seconds when wanting to give up. You pushed the mile at a pace that was uncomfortable but challenged your legs to feel like fire. You held a plank with all limbs shaking and eager to give out, but a mind not allowing them to knowing there was a physical reserve to go longer. You were determined to reach your age in push ups and while uncomfortable through each extension knew your limbs would flex and extend while your strong core wouldn't give out. It is reaching THAT level of acknowledging YOU have the strength and courage to push yourself to try something you haven't done before.

I know you can do it. You make it to class each day ready for the unexpected. You get frustrated with certain exercises but push through them. Now allow your mind to help push YOU to the next physical level. Your body will follow and I promise to be along and guide you.

Congrats on another day of incredible testing. YOU amaze me daily making me eager to challenge myself harder and reach further for more goals than I thought possible.

Power of YOU Power MOM- Fall Fitness Challenge

2010-07-23T16:46:00.000-07:00

Power Fitness PDX

Power of YOU Fall Fitness Challenge...

A bit of Mom Power for all uber-Women

Monday, September 27th - Friday, December 3rd- 2010

The kids are back in school and it is time to take care of YOU! Fall Fitness Challenge matches you up with a fitness buddy and puts you through an intense fitness/health/ wellness challenge. You will be challenged to change your life to become your strongest and healthiest self YET, starting the holiday season and New Years off right! The goal is to transform your overall health and wellness to kick off the New Year full speed feeling incredible from the inside out.

The Power of YOU Fall Fitness Challenge incorporates:
10 weeks of Power Fitness PDX 3x/week - $475
       ** Class options – M/W/F 5:45 am or 50+ M/Tu/Th 8:45 am**
4 bonus classes incorporated to 4 weeks just for Challenge participants -$80
3 Workshops on balancing nutrition/fitness/wellness/time-$150
4 Hours to PASS – Your personal assistant to life -$160
2x 30 minute 1:1 Sessions with Trainer Erin Kreitz Shirey $150
Pre & Post Challenge Measurements - $40
3 AT Home workouts -$50
3 Training Runs for a 5K Run Walk in November - $45
Power Fitness PDX Workout Tank Top - $25
Support and goodies from many businesses to help you keep healthy and fit throughout the Challenge
Final Celebration Night with Prizes for Every Challenge Participant-
        $300+ value
Value of services $1475

The Mama who loses the most body fat and reaches her personal life and fitness goals receives a new workout outfit from Born Fit, Dress, Haircut/color, Make Up Session, 4 Hours from PASS, 4 Hours of design time from Ignition Architecture, Massage, Mani/Pedi, Cooking Lesson, and much more.
                      Awards night is Thursday, December 9th, Shay’s Cafe

One lucky Mom can write in and share why she is the deserving Mom for the Challenge and will be honored with a scholarship for the entire program. Send all letters to: powerfitnesspdx@gmail.com or   PO Box 1077, Alameda CA 94501

RSVP ASAP! Limited to 20 participants. Price for entire Challenge: $700

Payment can be made in 2 payments. Must pay 50% to reserve your space.

Thanks to supporting busineses: PASS, Shay’s Café, BornFit, Smart Water, Flex Power, Salon One, Lilac, Ignition Architecture, Daisy’s, Mary Kay, Run Like A Mother, Sumbody, Herbs & Spices Catering, Power Fitness PDX, Tuckers, and many more

***In addition to classes, Power Fitness PDX CEO/Master Trainer and Coach provides health, fitness, and wellness workshops and events throughout the San Francisco Bay Area. Erin’s focus is to help women (and men) develop their self-esteem through athletics and truly look at exercise as a way of life. When not chasing after her two little girls or teaching, Erin writes for many athletic and family publications. She has a BS in Kinesiology, ACE Certified Personal Trainer, Stott Pilates, Sports Nutrition and Fit to Deliver Pre and Postnatal Certified trainer. powerfitnesspdx@gmail.com www.powerfitnesspdx.com and www.powerofyoufitness.blogspot.com

Make your Fall COUNT & let Power Fitness PDX
Challenge the Power of YOU!

www.powerfitnesspdx.com 503.703.1269
PO Box 1077- Alameda CA 94501

Free Bring Your Buddy To BOOT CAMP Class!

2010-07-15T06:28:00.000-07:00

Wednesday, July 21st, 5:45 am- Free Boot Camp Bring A Friend Class!
Bring a friend with you to share a FUN Boot Camp stair workout. Class will blast through in the early morning, followed by challenging core work. Coffee, healthy muffins, goodies, and class specials to toast those who rock the stairs. Wednesday Buddy Specials for Session 7, Fall Sessions and the Fitness Challenge starting September 27th.

RSVP by July 20th.

When: Wednesday, July 21st

Time: 5:45 am-6:45/7:00 am

Where: Washington Park Stairs, Alameda

Why: To kick start your morning & blast your body

I look forward to seeing you there!

Take a peak

2010-07-13T14:19:00.000-07:00

Two months ago at the Mother's Day Celebration Class, we had a blast. The day was gorgeous and we got some incredible photos. A dear friend, Marlynn, has an incredible design company Urban Bliss Design. Take a peak at the ad she did for Power Fitness PDX, highlighting Power Fitness PDX Women's Only Boot Camper Nikki. Way to go Nikki, you are now sharing with the world the rockin' PFPDX workouts!

WEEKLY BRING IT TO PFPDX!

2010-07-12T14:42:00.000-07:00

Happy Monday-

A new week, another opportunity to challenge yourself to new activities. How are YOU feeling with the Clean Challenge? HOW have you been with drinking more water, cooking your meals, eating foods with 5 ingredients or less, adding vegetables to all meals, adding additional exercise time daily and using your body as your vehicle? Are you noticing how you sleep better? Are you noticing the way your body feels stronger when exercising? When you provide yourself with the best nutrients possible, it will perform better for you, thus allowing you to go farther and longer when training.

This morning the Women's Only Boot Camp & 50+ Women's Boot Camp brought it. From weight circuits to plyometrics, the challenges were there and their bodies were moving continuously. Make sure to stretch, and add in additional 15-30 minutes of cardio tonight. Be it walking(speedy walking) to do errands, going for a run or ride, or hitting the elliptical. That will up your ante even more and push you past the threshold for the Clean Challenge.

Tuesday, July 13th- 50+ Boot Camp@ Crown Beach- 321 Bands
Wednesday, July 14th- Women's Only Boot Camp@ Washington Park - Stairs & Park Fun

Mark your calendars for some fun events too:

Wednesday, July 21st, 5:45 am- Free Boot Camp Bring A Friend Class!
Bring a friend with you to share a fun stair workout, coffee, and healthy muffins. Wednesday Buddy Specials for Session 7 and the Fall. RSVP by July 20th.

Monday, July 26th, Session 7 Begins! Register ASAP to reserve your space.

Thursday, August 5th, 7:30-9:00 pm, Power Fitness PDX Night at Pappo! Enjoy a night toasting your Summer of hard work. See what your fellow Power Fitness PDX'ers really look like when in non-work out clothes, and celebrate the efforts everyone has made over Summer. From push ups, to burpees, to ladder drills, to learning to stand up tall with shoulders back. YOU ARE DOING IT, now celebrate the camaraderie that comes with the hard work. RSVP to Erin by August 3rd and please bring cash to avoid to many split tabs.

Wednesday, September 1st - Friday, September 3rd-5:45-6:50 am- FALL BLAST FUN!
3-day blast of stairs, drills, speed work, agility and 65 minutes of intense class. Kick starts you to the FALL and each day has a specific theme. Must register and commit for all 3 days of the Blast.

Monday, September 27th - Friday, December 3rd- Power Fitness PDX- Power of YOU Fall Fitness Challenge....A bit of Mom Power for all uber-Women
The kids are back in school and it is time to take care of YOU! Fall Fitness Challenge matches you up with a fitness buddy and ... incorporates 10 weeks of Power Fitness PDX including 4 weeks of 4x/week classes, 3 Workshops on balancing nutrition/fitness/wellness/time, support and goodies from additional businesses to keep you healthy and fit( such as PASS, Shay's Cafe, BornFit, SmartWater, Flex Power, Boogie Wipes) and final celebration night with prizes for everyone. The Mama who loses the most body fat and reaches her personal life and fitness goals receives a new workout outfit from Born Fit, Dress, Haircut/color, Make Up Session, 4 Hours from PASS, 4 Hours of design time from Ignition Architecture, Massage, Mani/Pedi, Cooking Lesson, and much more. The goal is to transform your overall health and wellness to kick off the New Year full speed feeling incredible from the inside out. One lucky Mom can write in and share her story why she is the deserving Mom for the Challenge and will be honored with a scholarship for the entire program. Additional info to come, but RSVP ASAP!

As always, please contact me with any questions you may have and know my goal it help you reach your health and fitness goals incorporating them to your daily lives. Fitness should be fun and rewarding (while challenging), and I love watching you all encourage one another as a TEAM. Feel free to pass the email along to any of your friends that you think would benefit from Power FitnessHave a wonderful afternoon and I look forward to getting you Challenge Sheets on Wednesday! I am curious who will be wearing a new pair of shoes from Scott's next week!

Cheers-

--
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269
a- po box 1077, alameda, ca 94501
e- powerfitnesspdx@gmail.com
w- www.powerfitnesspdx.com
b- www.powerfitnesspdx.blogspot.com
f- www.facebook.com/power-fitness-pdx
t- http://twitter.com/powerfitness

Please take a peak at the new resource dedicated to support rockin' Moms in their efforts to become their fittest selves while juggling work, kids, school, and finding 15 minutes to exercise during all stages of motherhood. www.powerofyoufitness.blogspot.com

REGISTER for the next Session starting July 26th ASAP!

The future is not set, there is no fate but what we make for ourselves.- Irish Proverb

What is the NEXT dream?

2010-07-05T12:17:00.000-07:00

I have been reading through some past blogs that seemed to trigger many thoughts by clients, other business owners, health and fitness professionals and friends. The following is from a trip last Summer that affected me much more than I thought. I still remember the morning of this run with intense clarity. Enjoy the read and I ask YOU- what is your next dream??
"YOU must do things you think you can not do"
and
"I believe that anyone can conquer fear by doing the things he fears to do, provided he keeps doing them until he gets a record of successful experience behind him."
-Eleanor Roosevelt

I went to Washington DC in July with my Mom and Sister. It was my first non-work related trip away from my girls. I was excited, nervous and eager to have fun exploring DC. I have been there quite a few times when growing up, but for some reason, this trip truly had a profound impact on me. May it be that I am now a Mom to two bright and talented girls, and wasn't before. Is it because I am so passionate about health and fitness, and we are in the midst of healthcare crisis as a Nation? Is it because I am embarking on new adventures and dreams this Fall and excitedly open to the changes that lie ahead? Who knows, but it hit me and hit me hard- you honestly have the power within to become a GREAT leader and create your own dreams.

When in DC I went running a lot. It is how I explore a city and my time in the early morning to learn about the new cities sites and smells. I love people watching as I run and waving to other runners. My last run I decided to return to the Lincoln Memorial.

I ran through the Washington Mall towards the Lincoln Memorail and my mind was racing through all the historical events that have taken place there. Mostly I was thinking about the leaders who were eager to make a change and challenge themselves to follow their hearts. It is interesting when looking back in time at those who put themselves out there did so with guts and determination, encouraging others eyes to open and feel the intensity and passion about their various causes. Be it Washington in becoming the first President in a newly independent country, Lincoln helping create a united country for everyone and abolishing slavery, Eleanor Roosevelt encouraging all to have love and respect despite their special needs, or Martin Luther King Jr. who wanted ALL to have equal rights despite their ethnicity or gender.

I ran to the top step in front of the Lincoln Memorial to the exact position where Dr. Martin Luther King Jr. stood when he culminated the March on Washington with the historic "I Have A Dream" speech. I looked down the Mall at the Washington Monument and closed my eyes envisioning the thousands of people sharing in Dr. King's vision. The people who came out and needed a leader to listen to their concerns, and be the voice who could speak their words. I was beyond overcome with emotion and started to cry. The passion Dr. King and the other leaders had to not only wish for a change, but MAKE IT HAPPEN despite the unknown challenges is profound. Not everyone will put themselves out there for others, but what people don't realize is how they CAN!

I continued my run and had a vision in my head- that of the leaders practicing the changes that need to happen for our country to be healthier. it was a comical vision of Congress and Senate in their suits doing a boot camp workout on the Mall, but I realized that IS my vision. In order for our kids to be healthy they need to see their parents model the behavior. In order for adults to be healthy they need to see the leaders of all realms of life model healthy behavior. And I am determined to make that happen...one challenge at a time.

Thus I ask you, are you walking the walk as you talk the talk? Are you exercising daily, eating your fruits and veggies, taking time to meditate and do something for your own wellness, and are you talking positively to yourself daily? In order for us to implement our dreams we need to believe, and I believe you have the POWER to accomplish anything possible. The hardest part is the first action of commitment, once that is done, map out your dream and make change happen. YOU are a great leader, but make sure to BELIEVE it TOO!

- Erin Shirey, CEO of Power Fitness PDX, Master Trainer & Coach
* after the Hulaman Triathlon 8.16.09

Wednesday --- Wonderous NEW CHALLENGE

2010-06-30T11:20:00.000-07:00

Hello Power Fitness PDX'ers!

I hope the last day of June is fantastic! Tomorrow starts a new month, which is a perfect time for revisiting your goals and your health and "fitspirations". Many of you have talked about wanting to make big changes, making Summer be very active, yet are struggling in one way another. What are those struggles? And are they habits that can be changed easily or ones that will take time? A big part of the struggles that have been shared with me and in class are the food choices and food quantities. You are with me from 2-3 hours each week to work HARD and be PUSHED, and with yourself the other 165 hours. In those 3 hours, let yourself be PUSHED and don't give up. Your body can do incredible things, and you have the ability to push yourself FAR. But in addition to being pushed, let's everyone work on training to go even longer on your own workouts and push yourself to do more challenging exercises. YOU CAN DO IT.

Thus the struggles. In class last month one PFPDX'r shared she felt stronger and was complimented by her family on her defined biceps...but she was bummed about her core and not having the stomach she'd hoped for. This is the stuggle you are aware of...much of the extra "love" is from adipose tissue that likes to deposit on the stomach, hips, back and inner thighs. You can exercise tons, but to see significant shifts in the adipose areas, your diet needs to be changed. AND not just diet, but balance and juggling the daily diet. For some people, they don't want to make food changes but will workout more to regulate their caloric consumption. While that counters increased caloric intake, it doesn't counter the lack of healthy nutrients your body needs. In order to really feel different on the inside and outside with one's body, think of food as fuel. You wouldn't have your child skip breakfast and only drink coffee with sweetner, grab a muffin for lunch at Starbucks, and then enjoy 2 glasses of wine while cooking dinner....so why do you? To eat natural foods 90% of the time and special foods (ie: Goldfish Crackers, cookies, brownies, richer pasta dish, extra glass of wine) 10% of the time is realistic. But if you can challenge yourself to ONE week of eating clean and not drinking, by week's end YOU WILL feel different. By clean eating I mean fruits, vegetables, lean meat slices, nuts, grilled tofu, spices instead of milk/cream based sauces, non-processed foods, cooking every meal, not using frozen dinners or store bought and increase your water to 100 oz/day. Go to the Market Place and Farmer's Market and pick 3 new vegetables to incorporate into your meals, 3 new fruits to try, and extra virgin olive oil. The little changes from one week to the next gradually become habits which is what you want.

With the one week CLEAN challenge, email me YOU ARE IN. In addition to eating clean, add 30 minutes of exercise daily. The days are longer, 30 minutes is attainable. It is a walk to the market instead of drive, using the stairs at BART instead of escalator, taking a lunch break for 3 mile run...you can add it in. By weeks end, you've exercised an additional 3.5 hours!

CLEAN Challenge: July 5-July12.
Write down what you eat daily and water intake.
Write down daily exercise and bonus workouts throughout the week.
Summer is the time to have fun and train more!
The Challenge is a motivator. At the end, those who participated the entire week are entered to win $50 to Scott's Shoes!!

In addition, I CHALLENGE EVERYONE to add an adventure date with your best friend/partner/sister this week. Hit the Redwood trails and do jumps, push ups, lunges along the route. Run to the Ferry, go to SF and do the stairs to COIT Tower followed by hill repeats and Lombard Stair repeats. Bikeride to the Oakland Farmer's Market via a ride around Lake Merritt.

Summer is the time to PLAY! Post your adventure dates on the Facebook Page and how much fun you had!

A new Class Schedule will be sent to you this week. Stair workouts will now be added to the schedule, in addition to a different meeting spot. Add some more cardio jazz and quad magic to your workouts!

I look forward to hearing from you and making magic happen in July!

Cheers-
--
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269
a- po box 1077, alameda, ca 94501
e- powerfitnesspdx@gmail.com
w- www.powerfitnesspdx.com
b- www.powerfitnesspdx.blogspot.com
t- http://twitter.com/powerfitness

Food thoughts....

2010-06-28T16:48:00.000-07:00

We often plan out our week, but don't plan out our food choices. That can create some havok on reaching your health and fitness goals. If you are training hard and being conscientious about exercise but not planning out your food you will end up not seeing the results that you are hoping for. Planning out your meals makes you more aware of what you are putting into your body and how it will nourish you. Think of food as fuel, which helps make your choices better for your body.

When starting out the day:

Eat breakfast! It kickstarts your day and metabolism. Did you know it takes 20 minutes for your body to feel full? It is because there is an actual hormone that takes that long to process the food intake... and it is why people say to "sit and eat".
Make hard boiled eggs 4 at a time, have yogurt measured out, slice up fruit so it's ready to grab, make your own healthy breakfast bars, or have cereal with nonfat or soymilk.
Sit down when you eat. Plan at least 10 minutes to sit down and eat breakfast, preferably more.
If you are not a breakfast eater, have lunch choices at breakfast time. Such as a turkey roll up of farm fresh sliced turkey rolled with lowfat cheese, lettuce and some mustard. Add an apple and 8 wheat crackers and you are set.

Additional breakfast ideas are:

Nonfat Greek yogurt, fresh berries and 1 TB sliced almonds
2 egg whites scrambled with spinach, garlic, tomatoes and lemon juice
Slice of fortified wheat bread with 1 tb natural peanut or almond butter and sliced fruit or banana instead of jam

When thinking of lunch, plan plan plan!

Slice carrots, bell peppers, celery and put a serving of hummus in a to-go tupperwear that helps from sitting by the tub and eating more than you should.
Get deli meat healthy option slices, and do the roll stated above.
Make vegetable soup on weekends and put it in single serving tupperwares. Grab a container of soup, low fat cheese stick, 8-12 honey wheat pretzles and piece of fruit.

Snacks are good to be eaten at 10:00/11:00 am and 4:00 pm. Think of handful of trailmix, Balance Bar, Luna Protein Bar and dried apricots, carrots with hummus and sunflower seeds, bowl of Kashi Go Lean with nonfat or soymilk, or kiwi/pineapple and cottage cheese.

Plan well, eat well and before you know it you'll be past your goals! Rock your meals, rock your workouts, rock your body.

Monday starts New Session!!

2010-06-26T10:15:00.000-07:00

Don't wait- make Summer the best yet and challenge yourself to Power Fitness PDX. Workouts at the beach have been proven to burn 60% more energy when running and training on sand. NOW is the time to start moving since the only thing we can never get back is time.

Power Fitness PDX Session 6: Discipline
Women's Only Boot Camp- MWF- 5:45-6:45 am- Crown Beach
50+ Boot Camp- MTuTh- 8:45-9:45 am - Mondays- Harbor Bay Trail & Tuesdays/Thursdays- Crown Beach
Family Fitness Boot Camp Challenge on Redwood Trail- Saturday, July 3rd- 9:00 am
TEAM limited to 14 people- ensuring that goals happen NOW!
Register with a friend and both save $20 - www.powerfitnesspdx.com

Goals- what goals?

2010-06-22T16:50:00.000-07:00

This week the topic of goals has come up again. The challenge seems to be that some goals are set, but they are not met. When asking what activities are being done on non-Power Fitness PDX days the answers speak volumes. It is hard to meet a health and fitness goal if the effort isn't there all the time

Harsh as it may sound, when Mia Hamm set to become an incredible soccer player she had days when she didn't feel like training. Days where she just wanted to roll over, hit snooze and miss morning practice. But those are the days that make YOU the person you strive to be and make YOU jump over goals. They are the hours that define stating a goal and achieving it. YOU can do it! Nobody ever said at the end of the day they wished they didn't exercise, but say they wish they did.

Now, what are your goals for the Next Session- Discipline? Mine, they are heavy as I am challenging myself to not only do one triathlon/month, and Hood to Coast in August, but to get all my PR's down by 10%. This means I must follow through on a big goal of getting to sleep by 10:30 pm every night. I know this month will be the month I have to be disciplined- we move and there are a lot of Summer events. It can be done and it will only help me not only be a better teacher but better athlete, wife and Mom too.

Use each day as a check off and let's make your goals a reality!

Mother's Day Class Thank You's and photos!

2010-06-09T17:30:00.000-07:00

The 6th Annual Mother's Day Class was one month back and it was a blast! The Mamas got a great workout, the raffle was incredible, businesses have been thanked, money was raised for Alameda East Bay Miracle League, and now there are photos to share. Take a moment to enjoy the magical morning- one that had generations of Moms taking time to Power Fitness PDX Boot Camp'it and laugh together.

We look forward to many more events like this together! Cheers!!

---Erin Kreitz Shirey
Power Fitness PDX, Owner, Master Trainer & Coach
** Photo is my family during warm ups of the 6th Annual Mother's Day Celebration Class, and the Annual Mother's Day Class is because of Makenzie, now Age 6!

How do YOU juggle Mom, Business and Running Shoes?

2010-06-09T17:15:00.000-07:00

The Power MOB is a business organization I have been involved in since it's beginning stages. I blog monthly for them and this post can help many of you. Please take a read and know that we can find ways to fit in extra time to your schedule to run. Yep, we can make it happen! Cheers-Erin

Running for me is a healthy drug. Yep, I am addicted, just like I am to coffee, to my children, to my husband, to my business, friends, and a vibrant life. I am not "myself" if I can not run. I don't feel like a balanced individual and am not my most ideal person...quicker to get frustrated, quicker to feel anxious and not as patient with my children. It could be why I run, a lot.

The joy of running is that you can anywhere and everywhere, with little equipment outside of yourself and running shoes. But many of my clients are trying to figure out how to incorporate running into their lives when they are busy as Moms, business owners, partners and lovers of life. How can they adjust their schedule to make a balance of running and getting all the "to do's" done? My answer is you can't get your "to do's" done unless you have done your run. Yes it rhymes, but it is a very true statement. Every Mama can start somewhere by allowing herself the 20-60 minutes to pound the pavement either solo or pushing kids in a jogger. It makes you a better Mom.

When you are stressed and flustered, what is it you often think of doing? Outside of enjoying a glass of wine, what is it that calms you down? 90% of the time it is to exercise and feel the endorphin rush. If that is the case than why is it only 30% of the population regularly exercises? I have been trying to find the answer to that question since I graduated with my degree in Kinesiology in 1999. My focus was to work with women and developing their self esteem through athletics, and through my research I continued to find women putting their time to exercise aside as they took care of all other needs first. But WHY when women have experienced the way they feel after exercising and related to being in a better state of mind? In my opinion it is because our hearts are bigger than we can comprehend and we are all incredible in the ability to do so much for so many. Nobody informed me that the title Mom was synonymous with multitasker, but I also learned quick.

NOW running shoes WILL make their way into your life. If you just had a baby, know that running with a baby is incredibly good for them. It helps calm them down, gives them fresh air, and the movement in the jogger can feel soothing and lull them to sleep. If you have a toddler, run with them making each run an adventure. Come prepared with snacks, stickers, notepads and your singing voice. If your kids are older elementary age, invite them to come along and ride a bike while you run or go for a run before picking them up from school and meet them at school to walk home together, or walk them to school in your running clothes and make a run right after. If your kids are in high school, do not over commit and take the time to run first thing in the day before they wake up. We often think that as kids get older they need our time less, but it is during the Junior High and High School years that they need us more to be available to talk to. They may not need us physically the same, but they need us mentally. In order to be alert and available, a run can help clear the mind.

In addition to the above age related ways to incorporate a run into your day, map your schedule with a run date incorporated. Schedule it like you do any other meeting, with specific locations and directions (ie: trails, hills, course). Even if it is at 4:45 am, schedule the time to run. Highlight it in your organizer once it's done and write a little note about how you felt after. Each run write your exact time and miles, little motivators to continue to inspire you at week's end with how far you have run. For every 50 miles, put $10 in a jar for a pedicure. For every 5K or 10K race completed, put $20 in the jar. That is incentive enough for many, but it helps you track your miles and know how important it is to keep track of accomplishments.

Some days don't go as planned and on those days don't feel bad, but know that each hour, day, week and month is a new opportunity to get started and move. With work meetings, make sure to plan ahead and incorporate your run into the timeline. When you know a wild day ahead is looming, incorporate more sprint days to get your energy and nerves out. Do Stop Sign Drills, intense plyometrics, or 10K run at 5K pace to push yourself to the limit. Your body can help you be in the perfect place when challenged with tough meetings, work questions and decisions, but the hurdle is for us to acknowledge it!

Some things you can do to help incorporate runs to your workday:

Think positive- put your brain into a positive place
Powerless- if you feel powerless over your schedule, set alarms to time your exercise window and ask family members and friends to hold you accountable.
Ask the question "Is it work it?"- if it is worth it at the end of the day to feel not as alert and a bit more overwhelmed because there was no window to run/exercise than own it and know the next day is a new day. If not, than put on your running shoes and head outside to pound pavement for at least 20 minutes.

Make yourself a priority and know you have choices. Be consistent just like you are with your clients and family, and know that giving yourself permission to run will help make your life run more smoothly too. So put on your running shoes, hit the pavement and let me know how it goes. I look forward to hearing about your latest and greatest business plans that happen...when out pounding pavement. Happy trails to you...

Power MOB June MOM Strength Workout -
Can be done at home and/or in a park

3 Warm Up - jumping jacks, cross county skiing, jumping over an object, running in place
1 Minute Squat Jumps
1 Minute Mountain Climbers
1 Minute Burpees
1 Minute Reverse Jump Lunges

20 Jumping Jack Push Ups
1 Minute Plank with toe touches side to side
20 Dips on a bench/chair
1 Minute Elbow Plank Jumps
20 Diamond Push Ups

Repeat 2-3 times
For questions about any of the exercises, please email me anytime.

When not chasing after her two munchkins, running or teaching Power Fitness PDX, Erin writes for many athletic and parenting publications including CitySports, WalkAbout and Parents Magazine. Erin has a BS in Kinesiology and is ACE, NASM, ans Fit to Deliver Pre & Postnatal Certified trainer. She can be reached at powerfitnesspdx@gmail.com or www.powerfitnesspdx.com

Running Magazine Question- Moms and Dads: What Helps You Run?

2010-06-09T16:14:00.000-07:00

Runners World Magazine asked the question: What helps you run?
As a Mom and runner who has gotten faster post birth of my 2 girls, I thought I would share the advice. I hope it helps some of you and have fun running with your little ones.
My response:
RunningMamaErin says:

06/08/2010 at 10:29 pm

Being a runner who got faster post baby girls and working with pre and postnatal Moms as a personal trainer, there are many ways to make it all work.

Make your jogger your car for certain errands so you can get miles in on days when you are swamped with fitting everything in.This is key and a way to make no excuses but get miles in.

Make your runs adventures- point out signs, animals, trees, landmarks to your little ones… plan to see More and sing songs to them. Work sprints into your runs working with the stop signs and between busy blocks. When out running, add in strength work with your park benches by doing push ups, squats, planks, burpees, lunges, high knees, etc. all while incorporating and talking to your little ones.
Run on Trails! So entertaining and full of animals!! Hubby is a runner too and we have done trail runs with the girls for longer runs, finishing with a picnic by a park or at the end of the trail so they can run "to the end" too. An event out of a trail run. And the trails provide a more challenging element than flat surfaces.

When not running, encourage your kids to walk and run when out and about and not use the stroller. Than they look forward to a "ride" and can manage the time better.

Be specific about your running in your logs- don't just run but have a goal and write down to run 3, 5, 10 miles with your little one(s) and map the longer runs around their nap time so they sleep in the jogger.

Best gear- BOB strollers (love both my single and double), Etch A Scetch Boards, kid bag with note pads-stickers-crayons, snacks that you've prepped and can pass easily, Moving Comfort Sports Bras, Title Nine and See Jane Run for finding the perfect Sports Bras, perfect running shoes fitted post baby, Running buddies who get "it" and nice wine at the end of the day.

My own running has gotten much faster the past 6 years since my first kiddo and I just placed 1st in the See Jane Run 5K pushing my 2 year old in the jogger. You are more focused and determined and honestly, the best speed work is rushing to appointments or to get your kid to preschool on time when pushing kids in a jogging stroller!

Congrats to all the new Mom and Dad Runners out there! Nothing like making running a family affair from the get-go.

Cheers-
Erin, 34, Alameda CA
Mom to 2 girls- ages 6 & 2

SPECIAL FREE CLASSES_ 4/21-4/29!

2010-04-22T23:53:00.001-07:00

Special FREE Classes for YOU - 4/21-4/29!

Mark your calendars ALAMEDA!!

We would love to have you join for a
series of FREEPower Fitness PDX Trial Classes!

April 21st-29th

Tuesday & Thursday, 6:00-6:45 am

Crown Beach, Alameda

Rock your workout and register ASAP!

www.powerfitnesspdx.com

Can't wait to see you there!

Ask yourself the question...
"Am I doing everything in my power to make this life the best possible? Am I utilizing my body for what it is capable of, and am I challenging myself to not only reach goals but surpass them? Have I been active for at least ONE HOUR every day? "

Don't ask these questions, ACT ONthe.
Your time is NOW.

Spring Workout

2010-04-22T23:52:00.001-07:00

Spring Workout
Busy Persons Limited Time BLAST Workout

30-Minute Workout - Go HARD!!
Do the following exercises in order. Repeat if you have more time, split into two workouts if you only have 15 minutes.

1 Minute Jumping Rope
1 Minute Speed Skating
1 Minute High Knee Jogging in Place
1-Minute Squat Jumps
1-Minute Boulder Jumps

15 Push Ups on Knees or Toes
15 Half Way Push Ups on knees
15 Burpees

1 Minute Single Leg Squat Jumps
1-Minute False Starts
1-Minute Burpees
1-Minute Jacks - Push Ups

30 Plie Squats - last rep pulse in lower plie squat position for 30 counts
15 Plank Rotations - hold each position for 10 seconds
30 Reverse Jump Lunges
15 Narrow Grip Push Ups
30 Caterpillars

2 Minutes Speed Skating
1-Minute Boulder Jumps
1-Minute Tall Squats to Toes
1-Minute Stairs

Repeat 2 Times

** For all exercises keep knees relaxed, shoulders rolled back, belly button pulled in and bum tucked under.

For the Exercise Break Down & accompanying article visit The Power MOB. Erin is doing a monthly series on The Power MOB relating health, fitness, and working Moms with topics ranging from 40+ hormones and weight gain to creating balance with your self image and exercise.

Power Fitness PDX Annual FREE Mother's Day Celebration Class- May 7th!

2010-04-22T23:51:00.000-07:00

A healthy and fun-filled morning to honor the women who put everyone else first...MOM!

Moms are the BEST champions for everyone, now it's time to be their OWN BEST CHAMPION and toast the superstar lady that you are.

Bring your Mom, sister and best friend to kick off Mother's Day Weekend by working out together on the Bay.

Celebrate your successes in Health, Fitness, Friendship and Motherhood while getting an uber-challenging and fun workout!

* Goody bags for the 1st 50 Moms
* Food, snacks by Feel Good Bakery and coffee and tea from Cafe Au Lait for all

* BIG Raffle benefiting Alameda-East Bay Miracle League

The Mom's Day of Celebrating continues with two fabulous Mom-owned Alameda businesses Lilac and Monkey Bars!

Bring in the postcard from class for a special 20% OFF shopping afternoon with bubbly and treats for the Moms who treated themselves to the Annual FREE Power Fitness PDX Mother's Day Celebration Class!

Friday, May 7th, 2010 from 4:00-6:00 pm

Monkey Bars- 1339 Park Street - Alameda - 510.769.6905

Lilac Dress Boutique- 1918 Encinal Ave, Alameda - 510.865.2544

Friday, May 7th, 9:00-11:00 am
Crown Beach-
Field just inside entrance at Otis & 8th Street
Alameda, CA 94501
RSVP by May 4th!
powerfitnesspdx@gmail.com
www.powerfitnesspdx.com

The fantastic sponsors are:

Mental Races

2010-04-22T23:47:00.000-07:00

You have run your first 5K race, now what? You trained for a triathlon, now do you train for another? You reached a new PR(Personal Record); do you stop while ahead? Heck no is the answer. As you embark on a new list of goals to achieve and while nerves may be bubbling inside your stomach for the possibility of "what if's", you need to go for it.

I grew up on a swim team off and on since the age of 5. I was a good swimmer, but not the fastest or the best. In high school, I was a varsity tennis player as a freshman, but still not the best. But during my youth is when I got into running and realized I loved the freedom of it. I would run before school, after school, and even went out for the cross country team my Junior Year of high school. Yet, I got nervuous that I wasn't fast enough and went back to Tennis Team within two weeks.

My nerves stuck with me and in college I trained competitively on the Cal Poly Triathlon Team. I would train for hours, yet on race morning and the week before my stomach would be a mess of nerves. My parents and Coach were incredibly supportive and constantly told me how proud they were of me, but I was a mess. I knew I was fast, but not the fastest at each of the three sports; swimming, cycling and running. Somehow I managed to perform well when combining them together, but I was not the fastest. I wanted to be the best, but realized it was a mental game to get there. I raced and would place in the top 3, 5 or 10 and even qualified for Nationals, but never placed 1st. I had thoughts that it meant I wasn't training hard enough or my body wasn't designed for racing to that level. I still loved the sport like no other, but I would psyche myself out and be disappointed the afternoon after placing 3rd in an event. I couldn't grasp for myself that 3rd was fantastic, yet I could cheer everyone else on and was proud beyond belief for my teammates and peers as they finished whatever their place was, including those who beat me. Kara Goucher, one of the most incredible runners in the world, talked to Runner's World about how the mind games of running can play on her training and racing. I read the article and thought how much I learned from racing over the years.
In the middle(blue) running the last mile of
Oakland Half Marathon-3.28.10.
Never stop, never give up.
I was hard on myself in college and I still am, but now I know it's not the race, but it's the journey and challenge to make it happen. When training so many men and women over the years to complete their first 5K, 10K, Half Marathon or Triathlon, I am full of joy and anticipation as they complete a challenge set for themselves. To watch them train and get stronger, mentally and physically, realizing the pure strength of their body and what it can do, is powerful. It has allowed me to truly be part of the visceral journey through athleticism and dedication that make life changes happen. Through that, my own racing has improved. I am running faster than I have in my entire life and I am more confident in my running skills. Now I have more fun when racing than ever before and am not nervous before races to the level I was in college. My fabulous 2 year old running partner makes me laugh when running daily since she knows nothing but her Mom as a runner. It has shaped who I am as a Coach, Trainer, Mom, Wife and Woman. Being present and realizing each new goal/race is a new adventure, instead of dreading the day of a race, has allowed me to think of the event as another benchmark in my life to be proud of.

I invite you to do the same. With your next goal, or challenge, be open to what the journey is to get there. Know that YOU will accomplish it and complete the task, and don't be scared about the what if's along the way. Appreciate where your body takes you, and be open to how much farther you can push it and how powerful YOU really are. Challenge the Power of YOU!

Cheers!

---Erin Kreitz Shirey
Owner & Lead Trainer of Power Fitness PDX LLC

Post race with family- new Personal Record- 1:32:50-

and felt like it was a fantastic run!

Wellness Wednesday - Ways to get over the "hump"

2010-03-04T07:15:00.000-08:00

Wellness Wednesday is being posted on Thursday this week as I have a hump to get over too. Scheduling computer time while juggling sick kiddos this week- my kids, exercise and sleep take priority. But I am figuring my own ways to get over the "hump". Cheers - Erin Kreitz Shirey

Everyone has minor humps to get over when embarking or excelling in their exercise programs. For some people excuses come easily, and for others they don't even realize they are giving excuses when listing them off. Recently I have been working with a few clients who are wonderful, but their bodies are full of nerves and trying to find the one "reason" that will make them eager to exercise. My response is there isn't one reason, but hundreds of reasons, so let's find the some reasons that work with you. While that may sound trite, it makes people focus on what their real goals are for exercise and for their future health.

Our brain plays many tricks and while some people want to lose weight for an event, drop the baby weight, or one day do a marathon the goals seem far off unless written down. They also seem far off if you don't share your goal with somebody- be it your partner, best friend, or even your child's teacher. When writing a goal down, you make it a reality that you want it to happen. When you say it out loud to someone you see regularly, seeing that person is a reminder of what you shared.

Now, three tasks for you to accomplish.

Write down 5 things you are excited about with exercise
Write down 5 things that make you nervous about exercise
Write down 5 Health & Fitness Goals YOU WILL ACCOMPLISH by 1/1/2011

Share your concerns and your goals with someone, or email me. You are able to make these goals and changes happen, one day at a time. Think of the smaller picture and then go big. IN order to run your first 5K, you have to first lace your shoes to get outside. In order to lose your last 10 pounds of baby weight, you need to start making your time a priority and schedule 10 minutes a few times each day for YOU.

You can do it, and know you will accomplish your goals. Now is the time to make YOU a priority and this year the best yet. I look forward to being part of your new health and fitness adventures and helping you challenge yourself and your comfort zone.

Quick Olympic Blasts

2010-02-22T22:30:00.000-08:00

Today do think of how hard the Olympic Athletes train. Yes it is their job, but check out the determination. YOU have that sense of determination too, it just needs to be nurtured. Today is your day to nurture it- no excuses!

Outside or inside do: 50 Squat Jumps, 50 Burpees, 50 Windmill Planks, 50, Jack Push Ups, 50 False Starts, 50 Reverse Lunges, 50 second Wall Sit. Twice!

Challenge the power of YOU!

Are You READY TO ROCK 2010?!? One month in, 11 months to blast it!

2010-01-31T14:18:00.000-08:00

Power Fitness PDXxzmx has been striving to meet many goals since the clock struck midnight on January 1, 2010, you too? How are your goals going? Did you write them down- are you reaching them? Are you making a point to exercise 5-6 days/week- and actually push yourself?

NOW IS YOUR TIME TO GO FOR IT! Let Power Fitness PDX make 2010 the BEST YEAR YET! Register ASAP at www.powerfitnesspdx.com Classes have truly challenged people to reach outside their comfort zone and strive to become their strongest and most athletic selves yet. As a TEAM everyone works together and inspires one another in each workout. The focus in Power Fitness PDX is on measurements and body strength... BUT through monthly dedication of training 3-4x/week the average physical changes are 4-8 pounds, 4 inches , 30% strength increase, and 2-3% body fat loss.

SESSION 1- BLAST OFF!
50+ Class, Women Only Boot Camp & Co-Ed Boot Camp starting! Next Month 3 & 4x/week sessions begin.

Power Fitness PDX

Power Fitness PDX creates athletes from weekend warriors, and reenergizes the high school and collegiate athletes that once were motivated and now are figuring out the balance of the working world and living a healthy lifestyle. With the TEAM ™ approach in this co-ed class, everyone is motivated to come back to the next session day to not only get stronger, but LIVE stronger, faster and healthier than before. How could you not be motivated to MOVE when "playing outside" like your parents always told you to after school? See you at the beach!

Dates: Tue/Thu
Time: 5:30-6:30 pm
Where: Crown Beach (Mar.-Oct.)
Cost: 2x/week= $135
* Special Drop In Classes available for 2/18, 2/23 & 2/25. Register under "$20 Drop In".

Women Only Boot Camp
Per the request of many ladies
Everyone is an athlete, now is the time to find your athlete. Class is intense, challenging and within one session you could see an increase in 25% strength, average of 5-7 pounds weight loss, and energy to conquer the day like never before. Must commit to either 2, 3, 4x/week. Session 1 is only meeting 2x/week. Session 2 forward classes meet 2-4x/week.

* All Sessions include pre/post class measurements and fitness testing.

Dates: Tuesday/Thursday - 2/2-2/25
Time: 5:30-6:30 am
Where: Vet's Hall, 2203 Central Ave., Alameda CA
Cost: 2x/week= $135
Register: www.powerfitnesspdx.com

50+ Boot Camp
It is 2010 and now is the time to take care of YOU. You want to chase your grandkids, go on an adventure trip to Italy with your spouse, climb Mt. Shasta or just feel the energy and excitement to wake up every day healthy. Class is comprised of cardio drills, strength drills, core work, balance and agility work. Now is the time to make fitness fun and "Challenge the Power of YOU™".

* All Sessions include pre/post class measurements upon request.

Dates: Tuesday & Thursday , 2/2-2/25
Time: 9:00-10:00 am
Where: Vet's Hall, 2203 Central Ave., Alameda CA
Cost: $120/Session of 8 Classes

Register via Alameda Recreation & Parks Department - www.ci.alameda.ca.us/arpd
or 510.747.7529

I look forward to having Power Fitness PDX to not only help you reach your health and fitness goals, but surpass them!

Cheers-

Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269
e- powerfitnesspdx@gmail.com
w- www.powerfitnesspdx.com
t- http://twitter.com/powerfitness