Black Friday SMALL Business Special!!

Black Friday Small Business BONUS

1. Register for Session 12 of 2011 and Sessions 1,2,3,4,5 of 2012 and save 20% (Save $220!  $880 instead of $1,100) 2. Register for the Power of YOU New Year New YOU Fitness Challenge and save $75. February 20-April 27th. Normally $725- You pay $625 & have a confirmed Space. Limited to 18 people. 3. Save 10% when commit to Session 12 & 1! (Save $34! $306 instead of $340) 4. Save 15% when commit to Session 12, 1, 2, & 3! (Save $108! $612 instead of $720) 5. Save 25% when commit to 8 Sessions and get 1 -1:1 30 minute Personal Training Session. (Save $370!$1180 instead of $1480) Commit and you will conquer!!!!

Prices Set Friday, November 25th, 2011  7:30am-11:59pm *Can pay and register at the Coat Class and/or Online.

Plyo Party Workout at HOME #4

You are limited on time- all you need is a timer to go off every minute.  Blast the following workout, drink your water and make sure to have a towel to dry the sweat from dripping down your back. 

Minute of:

High knees
Jump through
Plank Ups- pushing up to Hoover from plank
Side jump w/lunge
Repeat 1x

Reverse lunge rotate with opposite hand
Mountain climbers
Speed skaters
Prisoner Squat Jumps
Repeat 1x

Dive bomb push ups
Jumping jack's
Boulders
Reverse hand to toe crab
Repeat 1x

Repeat entire workout 2-3x, depending on your time. 

Pumpkin Recipes - Seriously DELICIOUS & NUTRITIOUS!

This time of year is the time to enjoy every ounce of pumpkin goodness that you can.  Pumpkins are full of beta carotene, which is one of the plant cartenoids converts to Vitamin A in the body. Why is that good you ask...because beta carotene can help reduce the risk of developing certain types of cancer, protects against heart disease and...the general degenerative aspects of aging! Cheers to that as it is uber good for you, and uber tasty in not only sweet traditions like Pumpkin Pie, but healthy and nutritious goodies like smoothies, yogurt parfaits and even frittata.

Random Coach Erin's Favorite:  
Pumpkin n' Spinach Frittata!
1 TB Olive Oil
1 TB Curry Powder
1 TSP Red Pepper Flakes
Lemon Pepper
1.5 TSP Nutmeg
1 Goat Cheese Medallion from Trader Joes
6 Egg Whites and 2 Whole Eggs
1/8 cup Nonfat Milk
1.5 cups Spinach
2/3 cup of pureed Organic Pumpkin
3/4 cup diced Sweet Yellow Onion
Sprinkles of fresh diced Basil
1 Orange or Yellow Bell Pepper - Diced

On stove, medium heat, heat the 6-8" Frittata round pan with oil .  Add in sprinkle of Lemon Pepper and all of the onion.  Saute until Onion is warm and softer. In another bowl whisk Eggs, Egg whites, Milk, Nutmeg, Curry power, Red Pepper Flakes.  Add in Spinach, Bell Pepper and Pumpkin.  Pour egg and vegetable mixture into hot pan.  While eggs are cooking, gradually pick up the sides with a spatula  allowing liquid eggs to shift down in the pan and cook.  When frittata is starting to thicken, add in Basil, Goat Cheese and sprinkle more Lemon Pepper to the top.  Sprinkle a dash of cinnamon over the top too.  Put pan into the oven on Broil, allowing cook until top is lightly brown.  Cool and serve over mixed greens. Add garnish of Basil and crumbled Goat Cheese.  Enjoy with fresh bread and add Tabasco if desired. Serves 3-4
* This dish was created on a whim when making "Under the Kitchen Sink Healthy Frittata"- a staple in our home on cozy nights.



Pumpkin Protein Breakfast-
Easy pumpkin YUM that will have you asking for more.
1 cup NF Vanilla Bean Chobani or Trader Joes Greek Yogurt
2/3 cup pureed Organic Pumpkin
Handful of Almonds (usually 12-16 almonds)
1 TSP Pumpkin Pie Spice
1 TSP Cinnamon
1/2 TSP Nutmeg

Mix all ingredients together in bowl.  Put in refrigerator for 30 minutes.  Serve with sprinkle of Cinnamon on top.  Share with your special loved one....yum!
* Pumpkin & Greek Yogurt are two of my favorite things...figured they must be delish together. The inkling was right....they are fantastic!  



Clean Eating's Pumpkin Cranberry Bread Pudding
This looks like the most delicious bread pudding...it will be on our Thanksgiving Table with joy! Try it yourself and report back how much you love it!

http://www.cleaneatingmag.com/Recipes/Recipe/Pumpkin-Cranberry-Bread-Pudding-with-Maple-Crme-Anglaise.aspx - photo below!

Pumpkin Nutrition Facts- 1 cup cooked
Calories 49
Protein 2 grams
Carbohydrate 12 grams
Dietary Fiber 3 grams
Calcium 37 mg
Iron 1.4 mg
Magnesium 22 mg
Potassium 564 mg

	Zinc 1 mg Selenium .50 mg Vitamin C 12 mg Niacin 1 mg Folate 21 mcg Vitamin A 2650 IU Vitamin E 3 mg

Thankful .....

Last week I wrote a letter to the Power Fitness PDX'ers- It holds a place in my heart as it is so very true. Have a wonderful Thanksgiving and make sure to take a moment and be thankful for ALL you are, have accomplished and are continuing to be be.  

--Coach Erin

Sunday, November 13th, 2011

How are YOU feeling?  How are your bodies now; stretched out I hope from a week of prep work for Turkey Legs!!  Yep, Week 3 of Power Fitness PDX brings you Turkey Training which means lunges/squats/kicks/step ups/calf raises/wall sits and much more!

The past two weeks you have worked with many peer partners in class, like you have throughout your time with Power Fitness PDX. But this Session seems to have brought another level of compassion to everyone too.  I have noticed in the middle of the prodding to encourage one another has come support with questions and comments such as "How are you doing with drinking water?", "You said you wanted to do push ups and LOOK AT YOU NOW! You are doing so many on your toes!", or "I remember when you started and how you seemed a bit timid. You are NOT timid now, good job!".  These are comments from your mouths that I have written down after class.  These comments are what continue to keep me going, just like the workouts keep you going.  You inspire me to train you harder, and myself, each day. 

Thus, this week I want you to realize how thankful I am for all of you each day.  I am often asked how do I get up every morning at o'dark hundred to work.  I say it is EASY and I am blessed to do what I do and am meant to do. I feel beyond fortunate to wake up every morning to train you both physically and mentally, some of the most incredible and dynamic people in the Bay Area.  You have come to make a change within yourselves; not realizing when you get started where you will go but with the intention to get stronger and lose weight.  I come with goals of helping you get to your inner most layers of focus, courage, and dedication of believing in yourself to become the athlete you are meant to be.  Your courage to try makes me want to try harder at helping you reach further and further within yourself and your strength....and I am forever thankful.

Happy Thanksgiving-
Coach Erin Kreitz Shirey