Welcome to Power Fitness PDX

YOU have the power, strength and courage to make your life the best yet. Without even realizing it, you possess incredible determination and dedication to be your most active self possible...you just need a little nudge, education, and support. Through working with Power Fitness PDX your goals will not only be reached, but surpassed. What you thought was physically impossible for you to achieve will seem like a walk in the park when done training with Power Fitness PDX. You will not only feel and look better externally, but internally too. To improve one's strength on the outside has to come from improving their strength on the inside. It is time to Challenge the POWER of YOU! TM

Wednesday, January 12, 2011

Goals- how are they coming?

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!


Erin Kreitz Shirey, Power Fitness PDX Master Trainer and Coach

Sunday, January 2, 2011

2011- Your YEAR to make GOALS Happen!

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
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 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!!