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

Thursday, March 24, 2011

Questions for you!

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

Tuesday, March 22, 2011

hotel gym is lame= no problem!

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

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

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

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

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

4. Bring your headphones and iPod to ensure you can hear your music and get pumped in the hotel gym. Nicer hotels tend to have the basic, but the gyms can always be in dark rooms that are tucked away. The environment isn't motivating like when in an exercise class or your own home gym. BUT you can make a workout anywhere! Set your timer for 30 minutes to ensure you burn at least 250-400 calories.
Sad Thera Ball Waiting to be Inflated
Lame Gym workout- At the hotel we stayed at Saturday night, the write ups were great! They said 3/4 stars and room rates of $129-240. Unfortunately the reviews must have been written by employees, because it was by no means 3/4 stars.  The gym was horrible... just awful! If I hadn't gone for a long run Saturday, I would have laced up to run on the trail facing the headwind and rain. The gym was in the back corner, windows stuck open with outside whir from the AC, television set to Spanish speaking sports station with no remote control in site, deflated Thera Balls, Precor with missing handles, rusted multigym and bikes without pedals.

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

Do Anywhere Workout
3 minutes step ups on bench/step
Reverse foot raise (on bench/step) stationary lunge- 20x each leg
Speed Skaters- 2 minutes
Push Ups- 1 minute
Stationary Caterpillars to 3 narrow grip push ups- walking back to jump- 20x
Towel Lat Pull Down- 20x
Reverse Jump Lunges- 20x each leg
Wide Spirit Finger Jumping Jacks- 2 minutes
Shoulder Dive Bomb Push Ups- 20x
Wall Sit with Scap Squeeze- 1 minute
Mountain Climbers-20x to Plank hold- 30 seconds

Repeat 3-5x

Have fun traveling and enjoy the adventures!

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

Tuesday, March 15, 2011

Leaving trails...

Do not go where the path may lead. Go instead where there is no path and leave a trail. 
-Ralph Waldo Emerson
The Power Fitness PDX'ers are doing incredible and leaving a path wherever they go.  The women come in the morning ready to tackle whatever is thrown at them. It may be with some complaints, some elements of frustration, but they are doing it and doing INCREDIBLE.  As  a coach, a Personal Trainer, an athlete, a  Mom, a friend and a supporter to all whom I care for I can't say enough how proud I am of the Power Fitness PDX Team.  Often people start with no idea of what they are getting into,  but know that they will dedicate 8-20 mornings each month to workout at Power Fitness PDX.  They know the classes combine strength, agility, core, plyometrics, cardio drills, running, and more but may not know what that can mean.  But they come, and they laugh, and they push themselves.  Then they go home and inspire their partners, friends, family and children to exercise since they see the changes take effect.  
I have heard from many of the Power Fitness PDX'ers that their lives have changed for the better and they FEEL active.  I am beyond proud of them, and all of their hardwork. I am proud they have taken time to push themselves and make their "time" count. They have taken ownership of their bodies; deciding that NOW is the time to be active.  They are creating trails, and for some, in new uncharted adventures they never realized they would explore.  Hats off to the incredible TEAM of Power Fitness PDX. Together.Empower.Achieve.Motivate.TM  You are truly taking the time to Challenge the Power of YOU!
February 24th, 2011- an email from Cory S. (she is doing a tree wall sit n the light blue)
I just wanted to thank you for the great workout this morning.  I had forgotten how much I love the feel of adrenaline from working out.  I have had a really difficult time getting back to a point where I enjoy exercise.  I've struggled with a lot of disappointment over losing so much "training" ground. Each time I've tried to get back out there it's been painful physically and mentally.  At your PDX workout I was reminded of how much I enjoy my body feeling good!  I was able to work hard and delight in the endorphins.  Thanks to your class I'm over the hump!  I'm actually looking forward to getting on my running shoes.  This may seem silly...but I've been asking myself for months, "why do I care about working out...I guess I don't?"  Because it was not bringing me any joy.  However, today I found the joy in feeling my body work hard, feeling strong, and realizing I am really happy with what my body can do...and I can't wait to challenge it to do more! 
With Love, 
Friday, March 11th, 2011- Email From Annie C.: 
I feel great! 
While looking for something to wear for formal night on the Disney cruise, I pulled out an old box of dresses I haven't fit into in years.  My girls and I had a blast trying on these dresses (some fit, some didn't but it was exciting to see what did).
I've been running on my off days from PFPDX (clocking a 9:30-10 min pace for 4-6 miles at a stretch).  In April and May, I'll have to step up my mileage in prep for See Jane Run Half.  I also try to squeeze in some random exercises that you suggest when I have a few minutes break ... it's strangely addictive sometimes. 
Food wise, it's amazing what turns me off now ... I had a Costco hot dog one day and felt nauseous the rest of the afternoon.  We were at La Penca Azul last night and the platter of fried appetizers held absolutely no appeal. 
I am excited as fitness and exercise is contagious in a family.  My daughter Sydney just had the 1 mile timed run for Presidential fitness and she clocked 8:08 ... I'm so proud of her.
Keep up the inspiration!

Friday, March 11, 2011

Class for YOU to DO!

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

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

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

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

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

Repeat whole workout 2 or 3x, time permitting
- 2011 Copyright Erin Kreitz Shirey

Friday, March 4, 2011


 ** Click here- won't link below**

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

Thanks much, I appreciate your time in doing this. 

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

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

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

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

Cheers, hugs and laughs-

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

Wednesday, March 2, 2011

Speedy Wednesday Warrior Workout

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

5  Pound Weights for the WARRIOR
**4-8 pounds ok too, dependent on strength**
Reverse Lunge with Rotation Kick to Hand -  Arms holding 5 pound weights and keeping core engaged, rotate arms each rep, with the goal of the back foot to reach the opposite weighted hand. Repeat 15x on each leg.

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

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

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

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

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

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

Challenge the Power of YOU! TM