DEDICATION

You made it through another week! Many of you were determined to just exercise each day, and others were determined to make the Tuesday Fun class and spend the rest of the week recovering. Regardless of where you are, today is Friday and we finished up one more session. I am listening the Black Eyed Peas singing "Let's Get It Started" and I feel you have! You haven't just gotten it started, you are upping the ante for each session.

Today we tested and it was a session full of sickness by many but - Colleen did a wall sit for 6:08 minutes, with Nell and Jennie right behind with 5:32 and 5:25 respectfully. Nell busted out 40 push ups, Susan 27 and Sheri 25. Right after push ups we did the plank- sort of unfair on the upper body but it was a challenge and Haley blasted 2:03. And Denise, who started just 3 weeks ago and is now embarking on exercise after having been out of any routine for 6 years, did the plank for :47! Can I just say BREAK IT! Everyone improved and saw growth and change in their timing. Body fat was lost, inches were lost, but teamwork was gained!

Monday marks Session 7- Dedication. Why Dedication? Because the Holiday Season starts this weekend and now is the time to be dedicated to yourself, your health and your fitness. During the holidays many people take care of everyone else but themselves, "celebrate" to much without exercising, and gain an average of 10 pounds. YOU ARE DEDICATED! That will not be you, but you will be stronger and with more energy this holiday season. There is only space for 3 more people for this session on M/W/F and a few more for Tuesdays. If you haven't registered or were thinking about it do so ASAP. Don't be average, be DEDICATED!

Monday morning is measurements and fitness testing. I will do groups of 3/time. Remember for the most accurate measurements, do not eat, drink, exercise the morning of and drink alcohol the night before. Time slots are below:

5:00-
5:05-
5:10-
5:15-
5:20-
5:25-

Due to requests, I am looking at starting an additional class on M/W from 9:30-10:30 am. One 5 week Session during the Holidays. Please let me know if you are interested, and/or your friends are. I need at least 8 people to have the class "go".

Enjoy this weekend and try to be as active as possible. Think of 2 goals you want to work on this month. Email them to me, and you will share them with the team on Monday.

Cheers to you and have a Happy Halloween!

Power Fitness PDX PUMPIN' FREE TUESDAY!

Power Fitness PDX is half way into the session and it has been a great ride for all. When looking back over the past two weeks of workouts, I would love to count the total number of push ups, burpees, and times everyone's inner voice said, "I think I can, I think I can", and DID. To think we are almost in November is wild, but also exciting. The next session is starting to fill up, if you haven't RSVP'd please do so. Remember, those who exercise in the morning are 68% more likely to stick to their workout routines throughout the Holiday Season. Be part of the 68% and make your mornings "your" time...and time to workout with a friend!

You have the opportunity to come to a FUN Power Fitness PDX Class on Tuesday, October 27th, 5:30-6:30 am. The class is a traditional Power Fitness PDX class, but FREE for the morning and followed with coffee for YOU. Bring your friends, bring your barista, bring your hairstylist, or bring your sister and brother so they can experience the morning rush of endorphins. RSVP that you will be able to attend, if you will be bringing a friend and their name and email. powerfitnesspdx@gmail.com

When: Tuesday, October 27th
Time: 5:30-6:30 am
Where: Anti Gravity Center- 1606 NE 37th (between NE Broadway and Sandy)
Why: To get a killer workout and make a commitment to yourself
RSVP: powerfitnesspdx@gmail.com

Have a fantastic week and I look forward to seeing you in class.

Cheers!!

Goals? Yours? Meeting them?

The middle of the month is already here, can you believe it? Are you
feeling as if the month is flying by and taking you for a wild ride, or
are you feeling you've grasped it and are reaching your goals each
day; I have been in the midst of feeling both, but am excited for what
the last half of the month will bring.  

I just returned from presenting at the national Baby Boot Camp
Corporate Conference.  It was 4 days of non-stop classes, workshops,
team building, support and guidance.  While there I was listening and
working with the current Franchise Owners on how to improve their
exercise businesses.  It was my goal to help them leave with 5 tasks
they have to conquer by months' end.  It was also my goal to help each
person feel inspired that they could go further with their business-
both physically through classes, and mentally through business
development goals.  Something that was a common thread for those who
were frustrated was a sense of "help me please, owning a business is
hard and I don't know how to manage it all".  Ironically, on the
airplane home I read an article in Women's Running magazine about
Olympic cross country star Kara Goucher.  She shared her story of
overcoming her own self doubt, and the acceptance that she has to fight
through it in order to win a race.  I can't tell you enough how true
that is with each of us. 




When you come to class in the morning, there is no room for self
doubt.  Heck, you are barely awake when you arrive and you made it to
class despite the darkness outside and potentially mismatched socks. 
But, you made it.  That is the hardest part of Power Fitness PDX
- making the decision to come every day.  It is when you could roll
over, hit the snooze, and then feel guilty later in the day that you
didn't reach your exercise goal.  But is more than that. When you enter
class, you are saying, "I know my life is uber busy, but I am a
priority and need this time to just have someone push me. I am a
priority to get the support I need to get to those goals I have written
down for the past 5 years. My last 10 pounds, so it doesn't turn back
into the extra 20 pounds post college.  I will make my self the athlete
I know I AM."  You are putting your morning in my hands, and I
guarantee I will give 110% to make your goals a reality.  I will give
you the energy and focus you need to get there, the follow up and the
guidance to know now is YOUR time. 


Thus we embark on a new Fitness Challenge.  This challenge will
roll from one session to another and have you accountable for cardio in
addition to Power Fitness PDX classes.  The person who gets the most
cardio points after 6 weeks gets an uber sweet goodie basket!  Foot Bar
Body Bar, Massage, 3 Pack Class to Barre3, and Gift Certificate to Fit
Right Northwest.  Are you IN?  Do you dig it?  I know I do, and I will
challenge you to beat me too!  The Holiday HIP (HIP- hottie in progress) Challenge
starts Sunday, November 1st- Saturday, December 12th. Yes, I know the
name is silly, but it makes you smile and know a challenge is FUN and
what you need at this time of year.  Nothing like challenging yourself
to stay healthy and active during Thanksgiving... but exercise keeps
the stress down and the endorphins flowing.  Cost is $15 with all money
going into the gift basket of goodies.  Reporting is done weekly via
Excel spread sheets.  More info to come next week, but get ready for
some fun!  RSVP to me if you are interested.  powerfitnesspdx@gmail.com 
It is all for FUN, and the fun of getting you stronger and more active
during a time when the average American adds 10 pounds to their frame. 
YOU are not average. ;-)


And a HUGE congrats to Jennie Gardner last month. She won the
pamper session with Foot Bar Body Bar for losing the most inches and
body fat.  Way to go Jennie! 

Email me 2 goals you will be
working on next week.  I look forward to the second half of October and
to seeing your incredible self in the morning. 


In good health-



-- 
Erin Shirey- Owner, Lead Trainer and Coach
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269 : f- 503.222.7399
e- powerfitnesspdx@gmail.com



b- www.powerfitnesspdx.blogspot.com
t- http://twitter.com/powerfitness  

New Session

Today marked a new session for POWER Fitness PDX and it was awesome.  When I check the testing in comparisson to last week's, the Team is more deteremined to beat their times.  They also are determined to gain strength and lose inches.

Today, the Team made a goal to:
Lose 2% body fat by October 30th
Lose 4 inches by October 30th
Run/Cardio for 45 minutes on days not in class

The goals are put out there, we will work as a TEAM to make them happen.

Happy Monday-
Erin

October Workout Ski Jump - STRENGTH

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!

* With all exercises remember to engage your core, keep your shoulders back, relaxed knees and hips in alignment.

© 2009 Erin Shirey

REGISTER!!!

Make sure to register NOW!
Click HERE to Register
for
Session 1- Strength
Session2- Discipline
Session 3- Dedication

All THREE you receive a special Power Savings!

3 SESSION CHALLENGE
CHALLENGE yourself to truly commit this Holiday Season.
Register for 3 Sessions and save.
5x/week- $505 (save $42)
4x/week- $385 (save $40)
3x/week- $360 (save $36)
2x/week- $128 (save $30)

Believe IT- Know IT- Do IT

What is "IT"? What is the force in your life that makes you leap for joy? What gives you the energy to get up each day and create something new while enjoying the current "old"? Do you believe what you are doing 24x7 is what you were meant to do and if so, how do you feel at day's end? Do you know who you truly ARE and what IT is you want to go?

Now ask these questions about your health and fitness. Where are you AT? How do you feel every day? Do you have the energy to get up each day and partake in a fantastic workout, and if not what is holding you back? How do you feel before and after you workout- are you doing what you truly WANT to do and getting the GOALS you strive to achieve?

A group of 6 women asked themselves those same questions and decided to participate in the Power Fitness PDX BLAST CAMP. They had to commit to 5 mornings, 5:30-6:30 am, September 28th - October 2nd. They rocked it in a way I haven't seen them perform before. Many I have trained at one point, but never 5 days in a row to this intensity. And with truly making the commitment to themselves to FOCUS on their workout for 60 minutes. They were not allowed to give up when wishing I would say "break", or when trying to quickly drop the heavy weights and reach for the lighter ones. They went beyond their physical levels of comfort and DID IT.

The group all saw incredible improvements from testing on Monday, September 28th, through testing Friday, October 2nd. Their testing increased after one week of intense workouts- which states they were able to get into their mental strengths. Each one knew her body was capable of going for 10 more seconds, 5 more reps, or past the shaking point that would normally mean they were done.
Some of the huge increases were Amy did 15 push ups on Monday and 20 push ups Friday and a wall sit of 1:11 Monday and 2:18 Friday. Nell's wall sit time was 3:08 on Monday and 3:30 Friday. Susan's plank was 1:00 minute Monday and 1:27 Friday and Jennie's wall sit was 1:57 Monday and 2:37 Friday. That was what inspired me- they really got "IT" this week.

In one week, I was given the gift to train 6 women and they gave me 60 minutes of their time for 5 days. They were open to learning how to reach to the next level. They also gave one another the gift of support and appreciation. They were not only dedicated to themselves, but to their team and didn't want to let them down. They strived to sprint after doing 100 squat jumps, complete 20 burpees after doing 20 overhead presses and to stay in a plank to help their teammate reach their next level of fitness. They worked together to make this week one that not only inspired one another, but inspired me.

When you are a personal trainer for a long time, you find inspiration in various formats and clients. This week inspired me to go beyond measure, push them further and dig in hard to provide my best self and never give up on them. Meaning, make sure an email was sent daily to inspire them and encourage them. Make sure to ask each person not once, but quite a few times throughout and after class where they were feeling and what was exciting them with their own improvements. The bar has been set high, and I am excited to keep raising it with each session.

Now I ask you, if they can do IT, why can't you? Go for it and make IT happen now.

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