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 

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

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

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!