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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, December 21, 2011

Coach Erin's Holiday Tips to Squeeze in Exercise and Feel Good!

When it comes to the Holiday Season, people think they have to give up their exercise regime and jump start it in January.  However there are many ways to work up a sweat and keep the belt notch where it is, if not one less come January.  To be thinking about it is already a big step, since you are aware of the potential challenges you’ll be faced with that zap your time.  Take these tips and fit them into the month of December.  The guarantee is you’ll be strong, have energy to deal with the unexpected visits, parties to plan and shopping to  accomplish.  Hopefully you can even have a few minutes to yourself.

1.   When doing your holiday shopping, work up a sweat!  According to the American Heart Association, you need 10,000 steps a day. Why not make all of those steps count at the Mall. 
·     Try to park farthest away from the Mall’s entrance when possible, even in the rain. Park on the opposite side of the Mall from where you will be shopping, and speed walk your way to the store. 
·     Use the stairs! It is so easy to want to hop on an escalator, but use the stairs. If you have a munchkin in a stroller, yes, use the elevator, but then take an extra lap around the Mall.
·     Wear a pedometer.  Monitor your steps.  If you’ve completed most of your shopping, window shop at a speedy pace until you reach your magic “number”.

2.      Take a family bike ride through your neighborhood to enjoy the Holiday lights.
·     Why not make it a family tradition to go on a bike ride 2x/week during the holiday season?  Do it when everyone is home from school and work, just before dinner time.  You can make a game of whose house you like best, and who has the most phenomenal decorations.  It will provide great dinner conversation, and if everyone is biking together, a special way to have family time.
·     For safety, make sure to have everyone wear reflective clothing, helmets, and bike lights.
Enjoying the lights while the legs are working hard

3.      Why not have caroling parties?
·     Caroling is such a special tradition that should have a re-growth for its healthy aspects.  Gather up a group and take your “caroling” to the hillier neighborhoods.  Create games with seeing “who will get to ring the doorbell first”, which will keep people on their feet and the pace fast. 
·     Turn your caroling party into a scavenger hunt.  Create a list for everyone to get: One candy cane, one Christmas card from last year, one jingle bell, etc. You’ll be surprised at how much of a workout it is when competition is involved! 

4.      When wrapping your gifts, take a break in between each wrapped gift to do exercises.
·     This sounds timely, but it will make your gift wrapping much more fun and also energetic. In between each gift you wrap, do a set of 12-15 repetitions of squats, push – ups, lunges, dips or hold the plank for one minute.  If you put on your favorite holiday flick, such as Love Actually, you won’t even know the time has flown by. At the end of the Movie, you will have done strength work as well as gotten your gifts wrapped.

5.      Try to squeeze in 20-30 minutes to go for a run or walk by yourself. 
·     When it seems as if you are rushing from one appointment to the next, and you don’t have time for yourself, it is imperative to set aside a little me-time.  As challenging as it may seem, if you can wake up 30 minutes earlier, run on your lunch break or bike after work you will feel much better. To have that time to clear your head and rev up your endorphins at once is priceless.  Carve it out of your schedule 3x/week and you will truly make it through the holiday season with ease! 

Use these tips and have fun. The Holidays are about the memories you share together, and this year they can be memories of exercising through the season. 

When not chasing after her two little girls or teaching fitness classes, Erin Kreitz Shirey is the CEO/Master Trainer/Running Man Laugh filled Coach and Owner of Power Fitness PDX.  An award winning trainer recently named 2011 Most Motivational Personal Trainer by Alameda Magazine, and currently the Top 10 Finalist for PFP Personal Triner of the Year, she has written for various athletic publications, been a contributing editor on the hit morning show, Better, and has fitness DVD’s arriving late 2011.  Erin has a BS in Kinesiology, is an ACE Certified Personal Trainer, Fit to Deliver Pre and Postnatal Certified trainer and Sports Nutrition Certified. Visit Erin and learn more about her trainings at www.powerfitnesspdx.com

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Thank you for reading Power Fitness PDX Blog. Have a healthy and adventurous day.
---Erin Kreitz Shirey
CEO, Owner & Master Trainer