Quick Stairs Workout- Need 5 Pound Weights!

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

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.

© 2010 Erin Kreitz Shirey

POWER FITNESS PDX - Register NOW!

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

‎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!

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!!

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!!

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

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

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!

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!

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

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

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

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

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

    

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!

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

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!

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?

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

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....

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!!

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?

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!

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?

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?

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!

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

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.

 © 2009 Erin Shirey