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, August 30, 2012

ONE thing is the same---- a healthy Mom is a Happy Mom

Oy vey. It happened. I got a news feed that has me so frustrated with a celebrity trainer's comments I can't think straight.  What celebrity trainer's don't realize is how far reaching their words are, and how many people take them to heart.  The celeb trainer influences women regarding bodyweight more than we(the health and fitness industry) want to realize...especially when sharing thoughts and opinions on all things health and fitness.

Tracy Anderson has been all over the map the last couple years for training Gwyneth Paltrow, Jennifer Lopez and Courtney Cox.  Her methods have helped get the ladies "stronger than ever", thus giving her more cred as a trainer.  That means more visibility and opportunities to help women feel better about their bodies by getting strong and healthy. Unfortunately, she went to far and threw this opportunity out the window.  Tracy Anderson was quoted in a New York Times Magazine article saying, 

"A lot of women use pregnancy as an excuse to let their bodies go, and that's the worst thing," Anderson told the magazine. "I've seen so many women who come to me right after [having children] with disaster bodies that have gone through hell, or they come to me years later and say, ‘Oh, my body is like this because I had three kids.'"  

Following Min's Aug. 17 article in the New York TimesMore magazine editor-in-chief Lesley Jane Seymour told "Good Morning America" that women need to remember celebrity moms might drop weight instantly, but they have resources that most people don't.
“[Celebrities] have $40,000 exercising gurus. You’re not being paid for that. That is not your job. They have to get in shape in two weeks because they’ve got to go on the set. That is not the normal human being," she explained.   
(Read entire article here

Having worked throughout my 15 years in the health and fitness industry, emphasizing Pre and Postnatal fitness specifically for 7 years, the pressure on new Moms to get back into their skinny jeans and pre-pregnancy weight is unfair and intolerable. Often it comes from the magazines such as US Weekly, People, and many others.  Magazines that give celebs incredible amounts of money for the first photos of the babies, which display the new Moms in their skinny jeans and stilettos pushing a pram.  It is unfair to highlight these unrealistic expectations.  What Tracy Anderson did was encourage them, and sadly share words directed at a group of women who are already trying to figure out how their "new body" is supposed to work.  
According to the ACOG guidelines, most women can't start strenuous exercise until 4- 6 weeks post delivery.  Some may require less time, and for some, add more time if there were delivery complications and/or a C-Section.  Women should gain an average of 25-35 pounds and make sure they are keeping active and fit throughout their pregnancy, to help for an easier delivery and recovery.  RECOVERY! Not RUSHCOVERY!!! 
I do understand the need to remind women that it is 9 months on and 9 months off.  Some of my goals for my clients during the first year postnatal are:
1. Buy yourself a new pair of jeans that make you feel GOOD about yourself. Cut out the size, because it will be different than your prenatal jeans, but wear jeans that make you feel good. DO NOT maternity jeans when postnatal after the first two -three weeks. They affect your mind and self esteem.
2. Walk, walk and walk some more with your baby.  Get outside, feel the wind on your cheeks, and find some hills.  Try to add a bit more distance each week. 
3. Be proactive and productive with your training time, since your time is limited when a Mom.  However, take it step by step each week. ie:  Don't start training where you left off at Cross Fit before you had a baby, since your body performed one of life's biggest marathons and needs time to heal. The first workouts can be gentler and go a long way.
4. Make sure to enjoy where you are at, and breath along the way.  Try not to emphasize a certain goal size or dress you want to wear, but enjoy each step embracing your body as it gets stronger.  Often, when training efficiently and effectively, you are stronger and faster post natal.  One of the reasons...you KNOW your workout time is yours alone and a special commodity. Use it wisely, and while getting stronger, pat your back after each workout that you accomplished something for you. 
5. Remember, you now have a little one who looks and follows every move you make.  You want them to always have the highest self esteem and embrace their sweet little body. Embrace yours too, each step along the way. 
Real life as a trainer: I have trained hundreds of women throughout the years, myself included.  Each pregnancy is different, and each experience post natal is different.  Sometimes the weight comes off easier than others.  Some times Moms watch their diet to closely, and they lower their breastmilk supply which affects their kids. Sometimes, unexpected events pop up hindering you from being active.  

One thing is the same --- a healthy mom is a HAPPY mom.  

If you are stressing so much on what you weigh and fitting into a pair of Seven jeans, rather than focusing on getting strong and active, you will never be happy.  Before you know it, your kids will be 5 years old and you might not like those favorite skinny jeans anymore.  AND you might not remember your time with them as much because you were stressing about your weight instead of about being in the moment.  Be active with them, teach them to love their bodies, nurture your soul and theirs by PLAYING!  Before you know it, you will be stronger both physically and mentally than you were prenatal... since you have retrained your body how to work...and how to live healthy and happily. Live is to short not to, it truly is.  

Enjoy each moment since the only thing in life we don't get back is time.  So please, don't waste time stressing about not being a size 0 when you are 6 weeks postnatal. It truly is not worth it!  

Much love to you- Coach Erin Kreitz Shirey
Mama to Makenzie age 8, Emerson age 4.5 years

Wednesday, August 29, 2012

12 minute Workout Wednesday!

Blast these out and you will be dripping with sweat before you know it. All you need is 12 minutes, a medicine ball, jump rope, your body, a sweat towel and water.

1. Medicine Ball Push Ups- 1 Minute
Start in upright push up position with one hand on the medicine ball, and the other hand on the floor.  Lower yourself to a push up remembering your form- abs engaged, chest and back strong and flexing while lowering, extending while lifting. Upon raising to starting position, roll the medicine ball to the other hand. Repeat for 1 minute.
Starting position

One hand is on the ball (my right hand in this photo), lower to push up position

Upon extension, roll the medicine ball across to the other hand (my left)

Lower to push up position.

2. Plank Hold on Medicine Ball - 1 Minute
In upright plank position, place both hands on the medicine ball.  Make sure your shoulders are rolled back, there is no crunching at your shoulders, and that your core is engaged.  If you get tired, don't "pooch" your abs towards the ground, engage them and push down towards your toes.
Hold the plank position, smile, think of your strong core

3. Jump Rope - FAST - 1 Minute

Repeat 4 times

It may seem like an easy workout, but honestly, if is super challenging and allows you to reach outside your comfort zone in a short amount of time.  Your arms, chest, back, glutes, abs, legs and heart will all thank you!!

Challenge the Power of YOU! 
copyright 2012- Erin Kreitz Shirey - www.powerfitnesspdx.com

Wednesday, July 25, 2012

Vacation Workouts - MAKE it happen!

You have packed your bag, planned out which beach reads to bring, and been dreaming of long days playing with your friends on VACATION!  But while you are vacationing, don't let all of your hard training and countless hours of burpees, sprints and push ups go to waste.  Try these workouts and you will come back from holiday even stronger than when you left!

2 Workout Outfits ... to encourage you to workout! Washing machines were created for a reason!
Resistance Band
Jump Rope
If driving, bring a Medicine Ball too

Decline Push Ups - early morning vacation training
 Circuit One: Bodyweight 
*no equipment necessary
1 Minute Running in Place
1 Minute Boulders
1 Minute Reverse Jump Lunges
1 Minute Decline Push Ups
1 Minute Dips With Leg Kicks
1 Minute Burpees
1 Minute Mountain Climbers With Alternate Knees Crossing Body (Right knee crossing midline towards left elbow. Left knee crossing midline towards right elbow)
1 Minute Heismans
1 Minute Step Ups - Alternating Legs
1 Minute Jumping Jacks
Repeat 2-4x, totaling 20-40 minutes


Circuit Two: Having a BALL

* Medicine Ball and Jump Rope
Set Tabata Timer App to 50 seconds on, 
10 seconds recovery, 6 cycles. Repeat 5 Tabatas.

Medicine Ball Plank

Jump Rope Single Stepping
Medicine Ball Push Ups- Rotating Sides each Push Up
Single Leg Bent Over Row with Medicine Ball - alternate 5x/ each leg until Timer dings
Jump Rope Speed Rope with incorporating High Knees
Walking Lunges with Medicine Ball Rotations
Medicine Ball Plank

Circuit Three: Band of FUN
* Exercise Band and Jump Rope
1 Minute High Knees
20 Reps Squat Bicep Overhead Press - SBO
1 Minute Speed Skaters
20 Steps Side to Side in X- Walk
1 Minute Squat Planks (Squat position, jump back to plank, immediately jump up to low squat)
20 Reps Reverse Lunge with Lat Pull Down (Attach Band to a railing/pole/stable object that is 4-6 inches taller than you)
1 Minute Boulders
20 Reps Plank Jack Push Ups
Repeat Circuit 3-5 times

Just RUN!!!
In addition to the workouts, plan runs and bike rides in the places you are visiting.  Add kayaking, Stand Up Paddleboarding, water skiing, hiking and any other activity that you would not do at home. Make your trips the most active, fun filled and adventurous yet! 

Copyright 2012 - Erin Kreitz Shirey

Friday, July 20, 2012

Dig Deep Play Hard Challenge- Days 12-21/21

Dig Deep Play Hard Challenge Map from Days 12-21.  You can do this Challenge. You have it in YOU to push yourself to try something new and become your best self yet. Challenge the Power of YOU!

Day 12:  Did you read the update for Days 1-11? How are you on your path? Did you push it hard in today's workout? Was your cardio hour full of HIIT intervals? Did you drink your water, eat clean, no wheat or sugar? 8 hours sleep each night? Tackling your To-Do Lists? Today was a PUSH day--- work the workouts so they don't work you wrong. Be ready, tomorrow is another workout and nutrition ideas and options.
Day 13:WOW, the 100 Club Workout is a TOUGH one. Your entire body will love you. Modifications you can make if needed: Down Dog Push Ups- do 5 right, 5 left, 5 right, 5 left for your 20. Burpees with Jacks-...if you are getting tired shift to 6 reps, or 2 reps with each burpee.
How ARE you doing? Do you feel cleaner today, day 5 of no sugar or wheat? Are you drinking all of your water? Have you noticed you overindulge in one foodgroup? Are you writing in your journal? Keep up all of your hardwork!! Only 8 days left! 100 Club Video Here

Day 14: Active Rest Day- Stick with the Challenge as best you CAN, and do something fun today. Not a specific workout, but an active day with eating clean. Ride your bike to the Farmer's Market, explore new neighborhoods by foot, do a walking adventure in the city you live, play beach volleyball, go on an adventure date, or host a dance party in your backyard.

Day 15: GET back on track today. Yesterday was a fun day of celebration, independence and enjoying family and friends. Today, log your food, drink your water, eat CLEAN, get your HIIT cardio in and strength workout from Day 13 (repeat that workout again on Saturday, Day 17), journal, limit wheat and sugar (or omit them again) and eat two veggies and fruit at lu...nch, dinner and snacks.
You have noticed how you feel now when you taking care of your body inside and out. You can feel the difference from when you were eating before. The next 4 nights, get to bed 30 minutes earlier to read a fun book. Make sure you get at least 8 hours of sleep.

There are 6 days left of the Challenge. Remember, do what YOU can do! You have worked so very hard and know how and when you feel good now. Keep it up!
Day 16: Today, get your hour of cardio intervals in, do an additional 20 minutes of HIIT Training later in the day (yes, 1 hour 20 minutes total of cardio) and core work:
1 minute plank
30 seconds Mountain Climbers
30 seconds side plank toe touch Right
30 seconds side plank toe touch Left
30 seconds Burpees
Repeat 4 times (total time 12 minutes)

In addition, refer to the To Do list you created last week. Finish up the tasks holding you back, and be done with them. They are yours to conquer and once you do, 10 pounds lifted from your shoulders. Refer to BLOG post here.

Day 17 & day 18/21- Days to follow up to push, and step back to assess your work. How did you do? Where are you feeling stronger and weaker? Have you learned a lot along the way, or are you feeling as if you struggled through the 18 days?
The last three days of the Challenge, I want you to embrace every element.

1. Drink 85-100 oz water

2. Sleep 8 hours

3. EAT CLEAN and log food

4. No sugar or...wheat

5. Cardio with HIIT intervals 60 minutes/day

6. Strength work Day 19 & 21, with Core work focus Day 20 (videos day 19 and 20)

7. Pre plan your food

8. Focus on To-Do List and refer back to it

9. Step back for 20 minutes to have no technology, read a book or meditate

10. Refer to your goals; highlight your strengths, see how far you have come, what you would like to work on next, where you feel you'd like to grow and how your nutrition affects your daily activities

11. Add in 20 extra minutes of cardio and strength intervals- Day 4 video.

Day 19: You can do this workout and you WILL do this workout. You have worked hard for 19 days, just 3 more. Keep it up! Strength Workout Here

Day 20: Get Centered-When out doing errands and work today, spare the air and use your body to go from point A to B. Run, walk, bike, skateboard or heck, why not kayak to your destination if you can. Once there, smile and say "Hello" to as many people as you can. I promise you will feel much more centered and relaxed after.- Being centered allows you to step back, assess, and then push farther ahead.  YOU are almost at the end of 3 weeks.

Day 21: Core Workout. You had asked for one, I promised and while it is 24 hours late, it was made with love for you. Now tell me, what is one thing you learned about yourself with this Challenge? Recap tomorrow, but tonight, think about one thing you gained (in addition to strength), while you lost inches.
Core Video Here

Dig Deep Play Hard Challenge- FINAL DAY!! How are YOU feeling? What did you learn? What nuggets will you incorporate after the challenge?
I dare YOU to now push yourself and register for something athletic you have never done. A triathlon, a half marathon/10K/5K, Kayak race, soccer tournament, rock climbing trip, or an overnight running relay.
I was able to push it hard, gained strength, lost stress and 4 pounds along the way. So excited! KEEP IT UP!!
Dig deep. Play Hard!

Coach Erin Kreitz Shirey
Video Link Here
** Please share your nuggets you've learned along the way, and what you will incorporate from now on. SO proud of you!

Friday, July 6, 2012

Day 16/21- Dig Deep Play Hard Challenge

Day 16 is here, means there are only 5 days left of the Dig Deep Play Hard Challenge! Congratulations on your hard work, your energy spent trying to take ownership of your health and fitness and goal to feel lighter inside and out, mentally and physically.

Many of you shared the hardest part has been nutrition.  You know that eating clean is best, but when going to BBQ's, eating out with family and friends, and playing there are many temptations for you to resist. It is challenging at times, but notice how you feel when you eat foods that aren't clean.  How do you sleep? Can you function as well as if you are nourished with the more nutritious food?  There is a balance to find and that is 85/90% to 10/15% rule.  Eat Clean 85-90% of the time, and you have wiggle room 10-15% of the time.  That is being realistic. Planning for parties, events out, favorite treats.  When you are all or nothing, your mind rebels and the triggers will be ten - fold compared to eating treats in moderation.  Be realistic.  Yes, you will now see food as fuel, and want to eat cleaner since you feel better after. You also need to celebrate birthdays, anniversaries and family events enjoying life, not being tied to numbers.  If you have a family celebration, enjoy a healthy salad at home before, sip water between wine, and plan that week to have a few extra treats at the party equating an extra workout leading up to the event and after.  Life balances out, and that balance is what you need to feel good.

It is similar to the post holiday mindset that I posted yesterday:
Thursday, July 5th, 2012
"GET back on track today. Yesterday was a fun day of celebration, independence and enjoying family and friends. Today, log your food, drink your water, eat CLEAN, get your HIIT cardio in and strength workout from Day 13 (repeat that workout again on Saturday, Day 17), journal, limit wheat and sugar (or omit them again) and eat two veggies and fruit at lunch, dinner and snacks.

You have noticed how you feel now when you taking care of your body inside and out. You can feel the difference from when you were eating before. The next 4 nights, get to bed 30 minutes earlier to read a fun book. Make sure you get at least 8 hours of sleep.

There are 6 days left of the Challenge. Remember, do what YOU can do! You have worked so very hard and know how and when you feel good now. Keep it up!

Coach Erin

Today, Day 16, get your hour of cardio intervals in, do an additional 20 minutes of HIIT Training later in the day (yes, 1 hour 20 minutes total of cardio) and core work:

1 minute plank
30 seconds Mountain Climbers
30 seconds side plank toe touch Right
30 seconds side plank toe touch Left
30 seconds Burpees
Repeat 4 times (total time 12 minutes)

In addition, refer to the To Do list you created last week.  Finish up the tasks holding you back, and be done with them.  They are yours to conquer and once you do, 10 pounds lifted from your shoulders.

Have a great afternoon and make time to Challenge the  Power of YOU!

Coach Erin Kreitz Shirey

Sunday, July 1, 2012

July 1st- Day 11/21 Days - Dig Deep Play Hard Challenge Halfway There

Wahoo!!  You have been working hard, making changes, are figuring out how to incorporate the DDPH Challenge into your daily life. We are over the half way point.  Let's recap each day thus far:

Power Fitness PDX Dig Deep Play Hard Challenge- Watch the Video to learn more.

Day 1: The Rules of the Challenge: Back to the beginning at Day 1/21. The rules and whys of the Challenge. Some questions for you to get started:
  1. What are your goals the next 21 days? Nutrition, Fitness, Energy, Balance, Life
  2. How are you feeling NOW?  Do you wake up and feel bound with energy, or are you sluggish? 
  3. How much do you exercise daily? Weekly? 
  4. How often do you see your friends, and talk to them on the phone? NOT text and email, but actual conversation hearing the octaves in their voices.
  5. How do you take time to step back and reset your inner clock?   
Contine reading Day 1: The RULES & more HERE

Day 2: Day 2/21- Mapping out your Weekend is important! How do you feel after Day One? You can do this Challenge, it is in you! Adventure, Organization, Time Management is in you and you can be successful. Day 2 Video HERE

Day 3: Day 3/21 - Eat Clean!  How do you eat clean? What do you do to manage your food intake and to make clean eating appealing to your palate? Read the specifics for Clean Eating HERE 

Day 4: Day 4/21 - Meal Planning for the week, cardio training, how are YOU doing? Plan ahead and you can make it happen. Day 4 begins going to bed at 9:30 pm (or to make it so you have 8 hours of sleep).  Workout #1 for YOU to do on Day 4. 25 minutes long. Day 4 Video HERE

Day 5: Day 5/21 - You are FEELING better by now, incorporating a few of the nuggets to your week. SO proud of you. Push through your workouts, feel depleted at the end, know your body will allow you do it!! Learn more about Day 5 and cleaning out the heaviness weighing you down.  Day 5 Video HERE

Day 6: Day 6/21 - Great workout for you to do, and following up on your To-Do list. Blast through the list, it can be done and you will feel lighter with the heavy tasks being accomplished.  Day 6 Video (You do on Day 8 too) with workout HERE

Day 7: Day 7/21- You get to enjoy your efforts and keep working hard!  Check these two food ideas for Clean Eating Options: Breakfast & Dinner 

Day 8: Day 8/21 - Updates on some Dig Deep Play Hard Challenge participants, reminders what you are doing, and refresher about your weight and self esteem. Day 8 Blog HERE

Day 9: Day 9/21 - YOU have worked hard, and now have seen some changes.  Today marks when you will have 5 days of no wheat and no sugar.  Day 9 Video HERE

Day 10: Day 10/21 - You are almost halfway to the finish line.  This workout is set for 8 exercises, 1 minutes each, repeat 3-8 rounds.  You will need medicine ball, band, weights, mat (or no mat). Do the workout Day 10 & Day 12. Day 10 Video HERE

Day 11: Day 11/21 - You get to rest today- phew! You have had a couple days of no wheat and no sugar, check in on how you feel. JOURNAL! Drink more water. Friendly reminder for you on your rest day.
Day 11 Blog HERE

How are YOU doing now?? What have you found to be your biggest strengths, weaknesses, joys and challenges?  Personally, I am feeling much better with no wheat and sugar for the past 3 days. There were triggers, let me tell you, as it isn't always easy.  The weekend was fun filled visiting but with trigger/my weak spot moments Ghiradelli with my daughter, moments of solo parenting while my husband is traveling and nobody to juggle kids with at the 5/6:00 pm nutty time, and going out with friends being offered wonderful wines.  Nope, the triggers didn't get me this weekend and it has felt great. I was able to have fun adventure days, tackle some To-Do's, have great workouts, play A LOT with my kidlet and get some work done.  That is success! What are your successes?  Keep me posted and have a great night!


Coach Erin Kreitz Shirey

Day 11: Empower YOU- Your weight is only a number

Read these words on the photo of the scale. Believe them! Print out this picture, please.

FYI- I am 5'1", 116-119 lbs. My favorite weight is between 112-119. Interestingly, this places me at a higher BMI. My bodyfat today was 20.1%. Normally is is between 17-21% and with peak training it is 15-17%. I just placed 3rd overall in Mermaid Triathlon and 2nd overall in See Jane Run 5k. But according to numbers, my "weight" is in the healthy but high range and don't get me started on the BMI.  "Healthy" Body Fat for a female is between 22-26.

5 years ago, even as a trainer, I wouldn't share my weight as I was embarrassed it wasn't less as it "should be". But guess why??? Because muscle weighs more than fat! I am happy, strong, healthy and have fun daily!!

Friends, remember, it is HOW you feel! HOW you perform! HOW active and strong you are. It is NOT the number telling you to have a great day or not. Don't let the number tell you if you should "go out with friends", or don't, because you are embarrassed you haven't lost the 10 pounds you wanted to. Life is to short to not be proud of YOU. There is only ONE YOU!!!

Men and women alike, get strong and become your healthiest yet and then you'll feel inside as incredible as you look outside!

Challenge the Power of YOU!
Xoxox Coach Erin

Thursday, June 28, 2012

Day 8/21- Dig Deep Play Hard Challenge

Day  8 - How do you feel??? Are you feeling in balance, rested, cleaner?  Some of you have shared incredible results and changes thus far. 

Check these out:
Sarah Woldemar Tama This looks like an awesome workout. If I already did my HIIT workout for today, but not this one, can I modify the challenge and do this tomorrow? Or should I just wait and do this one again when you have us do it on Thursday? Awesome videos! I am feeling them, for sure!

Jennifer Ann Serr I think we did some of this workout this morning in your special free class and some of it on Monday in our PFPDX class. I definitely feel good, but my thighs are a teensy weensy bit shakey and feeling the workout. I can't believe I've worked out in some way 6 out of the last 7 days. I have never in my lifetime ever done that and additionally, tracking all my food on Live Strong. One of the great benefits to tracking food is that it takes time and is kind of a pain, so you want to eat fewer foods and better foods so that you don't have to track as much. I'm already feeling firmer, stronger and more confident after a month of PFPDX and 1 week in the challenge. Yahoo! oh and did I mention that I found my core? Yes!

Donna Wyatt Thanks so much for this Erin. I've found myself asking questions about what's "clean" and this really helped. It's not as restrictive as I thought. 

Isabelle Wettergren Thanks Erin, just what I needed! Been putting my workouts on the back burner for 10 months. Feeling heavy, I slow jogged my way to HBC, lifted for 30 min and slower jogged back. Thank you! 

Day 8: 
1. Do Workout from Tuesday, Day 6.  It is linked here.   
2. Get 8 hours sleep. If you can't be in bed by 9:30, than be in bed by 10 pm and wake up  6am earliest.  You want at least 8 hours of sleep.  Sleep is integral in weight loss and restoring energy and muscle strength!!! 
3. Eat CLEAN! Log your food on Livestrong.com.  Today I will be going over every food log, as I will be regularly. 
4. Hour of Cardio.
5. Prep for No sugar and No wheat for Five days.  Friday - Tuesday.  Day 9-13.  Prep you for feeling GREAT on July 4th. 
6. JOURNAL!!  LOOK BACK TO DAY ONE AND DAY TWO- compare how you feel. 
7. Write down 5 changes you have felt thus far, and 5 physical goals you have for yourself. 

YOU CAN DO THIS!! Remember, we are all in this together and can help support each other.  Comment on Facebook, email me questions, and make sure to have FUN! 

Off to the pool for a swim date with a friend. Hour of cardio and my strength workout after.  Rock on Power Fitness PDX'ers and Friends! 


Saturday, June 23, 2012

Clean Eating- How you will eat for 21 days...and the rest of your life

Clean eating isn't just a way to eat, it is a lifestyle. You want to live CLEAN, and eat all food right from the source. Truly, it is that simple.  You want your meals to be made with 5 ingredients or less. Use spices to enhance flavor, not lots of butter and added fats. Think of Clean Eating as a means to eat how we should...eat real food that is not full of names we can't pronounce. 

There are a number of proven benefits of Clean Eating:
1.    Lower Body Fat
2.    Increase Muscle Mass
3.    Improve Energy
4.    Decreased risk of types of diseases like diabetes, stroke, heat disease and cancers
6.    Less consumption of pesticides, artificial food additives, and preservatives sodium and sugar
7.    Eating Clean is Eating Green: the foods you preference in Clean Eating lifestyle are minimally processed, using less energy and produce less waste than highly-processed food
8.    Less expensive and locally supports the economy. Clean Eating involves lots of fresh fruits, vegetables, meats and fish. Local farmers markets are key to buying food in season, thus helping the economy you live in.
9.    Sustainable. Unlike fad diets, Clean Eating is a holistic approach to eating that a person can practice their entire life. It is not a die, but how you eat to live.
10. Food is Fuel, and Clean Eating helps you be fueled with the most nutrient dense food possible.

The challenge of TIME is often the biggest obstacle. But this is where To-Do list come into play. Incorporate them into your daily life, especially on weekends.  Use Sundays as food prep days.  After a few weeks you’ve altered some of your cravings to adjust to living and eating clean…since it is what your body needs.  Try to do your food prep, plan and shop on the same days of the week.  Additionally, you can journal to meal plan.  Create a Clean Eating Journal with recipes, what works for you and doesn’t, shopping lists, and also include photos of yourself doing the active events Clean Eating gives you energy for.  Talk with your friends who eat clean and ask to share recipes, ideas and also advice on what works for them.

Food Choices For EATING CLEAN!

Non fat Milk – Organic preferred
Nonfat Plain Greek Yogurt- Trader Joes is less $
Soy Milk, Rice Milk and/or Coconut Milk
SPINACH!!! Add it to everything
Sun Dried Tomatoes
Coconut Oil
Fresh Fruit In Season (try to go local and Farmers Market, Market Hall, Alameda Market Place, Whole Foods)
Fresh Vegetables (same as above- from the farm to your table)
Salsa- make some of your own with tomatoes, cilantro, scallion, lime juice, red pepper, salt, pepper, and chili flakes (add pineapple or mango to flavor it too)
Firm Tofu
Whole Wheat Noodles (elbow/fusseli/spaghetti)
Lemons and Limes
Nuts- Almonds, Walnuts, Peanuts (all unsalted and without sugars or seasonings)
Olive Oil
Whole Wheat Bread – enriched with fiber and protein a plus
Spinach wrap breads/whole wheat wrap bread
Lundenberg rice cakes
Whole Grain Crackers- Kashi TLC and Garden of Eaten are good
Whole Wheat Pretzels- Trader Joes or Honey Gold are fine
Gluten Free Options of Rice Crackers, Tempeh crackers, Brown Rice Snacks
Natural Peanut Butter- Trader Joes/Adams
Natural Soy Nut Butter- Trader Joes good option
Whole Fruit for jam (sliced strawberries, mashed blackberries, banana)
Hummus – make own with garbanzos, timarac, cayan pepper, lime juice, olive oil, cilantro
Beans- Black beans, Garbanzo Beans, Kidney Beans, Fat Free Refried Beans
Cheese- String Cheese, goat cheese, feta, swiss --- all have less fat than Gouda/Cheddar/Brie. Try for 7 grams or less per serving.
Lean Deli Meats—Turkey & Chicken
Trader Joes Vegetable soups- Tomato/squash/pepper
Fresh Fish – Salmon, Mahi Mahi, Ahi, Trout
Basil, Cilantro, Rosemarry, Thyme
Balsamic Vinegar
Dried Fruit- Apricots, Cranberries, Raisins, Apple, Figs, Mango
If you have bars – Remember 5 ingredients or less--- KIND and LARA Bars are good options
WATER!!  100 oz daily!!

Ways to incorporate vegetables into your diet:
Add them to your breakfast, lunch and snacks!  Add Spinach and tomatoes to eggs, cucumber and bell peppers to sandwiches, chard and scallions to frittatas, fresh mushrooms to tomato soup, lettuce wrapped around bell pepper slices with goat cheese, bell peppers baked and stuffed with barley/basil/sundried tomatoes and smidge olive oil.

Snack ideas:
•    Goat Cheese Medallion and Sliced Pear or Apple
•    Fiber enriched Lundenburg Brown Rice Cake dipped in 1 tb peanut butter, apple slices, cinnamon
•    carrots, cucumber, bell pepper, broccoli with 2 tb hummus
•    ½ cup nonfat greek yogurt with 1 cup berries and 1 tb sliced almonds/1 TB Almond Butter or walnuts
•    ½ PB & Fruit wrap – half wrap with 1 tb PB & sliced strawberries

Dinner ideas:
Frittata over spinach salad
BBQ Vegetables & Fish
Rissoto with tofu and grilled vegetables
Fish Tacos
Grilled kabobs, fish burgers, corn salad
Peanut Veggie Stir Fry
Pumpkin Curry Soup with Tofu

Please contact to request any recipe- powerfitnesspdx@gmail.com

For additional questions, ideas and thoughts, please contact Erin Kreitz Shirey and
Power Fitness PDX – www.powerfitnesspdx.com  and powerfitnesspdx@gmail.com 

Food References for Clean Eating:
Online Resources:
The Gracious Pantry - www.thegraciouspantry.com
Clean Eating Magazine - www.cleaneatingmag.com
Eat Clean Diet – www.eatcleandiet.com

* Many thanks to Sandra Koulourides, MS, RD of Fuel Plus Fitness, Clean Eating Magazine for and Danielle Paskins of West Linn Fitness for some additional food choices and ideas. Refer to them in addition to Power Fitness PDX, they are fantastic resources.

Have fun and be creative,  YOU know the rules of Clean Eating, YOU know what to buy, YOU know you have to plan your choices...so now DO IT!  YOU CAN and YOU WILL feel incredible from the inside out.

Thursday, June 21, 2012

21 Day Challenge

21 Day Dig Deep Challenge

Happy Day 1/21 of the 21 day Challenge. How are you feeling about this adventure?  I am excited, and eager to truly tune into every one of my own body's needs.  I am excited to push my limits and also to push my comfort zone into a better zone for myself, which will transpire to be a better trainer and coach for you.  I type with Emerson cuddling up alongside me, on this windy Summer morning.  What happened to our sunshine??
Some questions for you to get started:
  1. What are your goals the next 21 days? Nutrition, Fitness, Energy, Balance, Life
  2. How are you feeling NOW?  Do you wake up and feel bound with energy, or are you sluggish? 
  3. How much do you exercise daily? Weekly? 
  4. How often do you see your friends, and talk to them on the phone? NOT text and email, but actual conversation hearing the octaves in their voices.
  5. How do you take time to step back and reset your inner clock? 
My own goals stem from feeling in a rut. I need to get some added energy again, and feel the incredible endorphin rush from working out.  Everyone needs to reset their inner selves at times, and seeing that it is my personal time, and from what I have witnessed teaching the PFPDX'ers, it seems it is many person's "re-set" time too. Therefore, we will all Dig DEEP together!  We will push limits, eat clean, get sleep, take care of our needs, and at each day's end have no regrets. Instead we will have THANKS for digging deep to challenge our comfort zones, our body's ability to push itself, our inner souls ability to be fulfilled and be thankful for eating food to fuel our actions to Play HARD.

21 Day Rules:
  1. Get to bed by 10:30 pm nightly (10:00pm is even better).
  2. Drink 100 ounces of water/day. Tea does count. 
  3. Eat 2 servings of vegetables at lunch and dinner, 1 serving of lean protein at lunch and dinner.
  4. Do at least 60 minutes of cardio exercise daily. 
  5. Do the strength workouts posted, in ADDITION to what you are currently doing.
  6. Log all of your meals and implement the daily goals put out there by me, Coach Erin Kreitz Shirey.
  7. Keep a journal and record everything. Carry it with you- in your briefcase, purse, etc.  LOG daily To-Do list, all food, all moments of clarity, all workouts, all times of bed nightly.
  8. Log all food in Livestrong.com and join the DigDeepPlayHard Group. The link is here: http://www.livestrong.com/groups/group/digdeepplayhards-group/
  9. Tell your friend who you see daily what you are doing. Keep him/her accountable with you of being supportive. When you say a goal outloud, you MAKE it happen! Hence this Challenge!!
  10.  HAVE FUN and pat your back for making a change right now.
Now, the video that was posted on Facebook, and is for YOU to motivate you to get moving.
Click the YouTube Video :
You Tube Video #1
** For whatever reason, the video is not wanting to embed in blogger.  Please click the link to watch it.

Report back to me- email me if you are going your challenge alongside me. I am excited to share this journey with you!!!


Coach Erin Kreitz Shirey

Monday, June 11, 2012

Adventurous Summer

Summer days are here again, and we want them to never end!   
Go for an adventure run... in the MUD!

Summer is here and the days are long, goals are big, and weeks seem to be packed full of trips and family visits. Before you realize it, Labor Day arrives after what seems to feel like Summer just began. 
Don't let that happen this year...don't miss out on the Summer fun-ventures, but embrace them and the long, sun-filled days! Try the following ideas to make this Summer the best and most active one yet. 
Dig deep. PLAY HARD!

1. Create an ADVENTURE BOX with your family and friends.
If you are an empty nester, singleton, family of 10, or newly married do this activity. Take a shoe box and decorate it with pictures, postcards, words and phrases for places, events and ideas that intrigue you. ON different pieces of paper, write down activities, goals, concerts and classes you want to do.  ie: "Go for trail run in Santa Cruz Mountains and then play at the Boardwalk at night",  or  "Camp in Lake Tahoe". Put all the paper slips in the box. Take your calendar and pick out 1 day/week as your adventure day. Each person gets to pick from the box various adventures and add them to the calendar. By Summer's end, everyone will have completed various adventures together and created treasured memories. 

2. Plan Races and Workouts with Friends who don't live by you.
You tell your best friend who lives across the Bay that you want to see him, but long days at work and life get in the way of meeting up. Why not use Summer as your time to train together weekly for a race? Or set a bike date and  meet up in San Francisco for a ride? Use the longer days to make a mid-week training session happen and put it on your calendar...now.

3. Get outside your COMFORT Zone and REGISTER for a NEW RACE.
You have talked about wanting to get outside your comfort zone for a while. NOW is your time. Get dirty, push your limits, see what you are truly MADE of! Each morning you blast through the hour or burpees, sprints and plyometrics training hard. YOU are not just training for life, but training for the adventurous life available to you at your fingertips. Meaning, the Bay Area has some of the most incredible kayaking adventures, mud runs, and urban obstacle challenges in the country. Hop online and register for one now!   
Adventure Out- California's Leader in Outdoor Adventure
Outback Adventures 
© 2012 Erin Kreitz Shirey- When not teaching Power Fitness PDX, writing fitness articles or creating advneures to conquer, you can find Coach Erin Kreitz Shirey doing cannonballs with her kids in the swimming pool. To reach her visit powerfitnesspdx.com or 503.703.1269.

Monday, June 4, 2012

Power Fitness PDX Rockstar- Donna rockin' her new self in Maui!

Many people start Power Fitness PDX for various reasons.  One PFPDX'er, Donna, has grown exponentially. Not only has she found an inner strength, she has realized that because you are in your 50's it doesn't mean you have to give up on "you".  Donna shared her story, and I hope she may help inspire one of you to hop on a bike and ride to the top of the Haleakala Crater too! 
Cheers- Coach Erin Kreitz Shirey

I came to Power Fitness PDX and Erin at a time that I felt I had hit the wall.  Even though I was working out daily with an elliptical and spin bike and doing some light weights my weight loss had stalled and I didn’t feel like I was getting the results for the effort that I was putting in.  I found myself using the excuse “you are almost 53-lighten up.”  But somehow I knew I was capable of more and I absolutely wanted more.

In my two months with Erin I have learned that while I was working out I wasn’t pushing myself to my limits.  Erin has taught me that its OK to go to a level of discomfort in my workout-I am not going to get hurt, I am going to get stronger!  After 3 months I am down 16 lbs and 12 inches.  When I started I could barely hold plank for 20 secs, now I can hold a perfect plank for over a minute.

Doing burpees on vacation!
I had a trip to Maui coming up and I was worried that I would backslide so prior to my trip I made a daily exercise plan and I packed my bands and my jump rope.  The cottage we were staying at was new to me so I didn’t know what the area was going to look like-I hit the jackpot! The grounds were beautiful with lots of paths and grassy areas so I could do my workouts outdoor and with some privacy.  I set up stations-jump rope for two minutes in the parking lot, run back to the lanai and perform squats and overhead press with the bands, set the timer for an 11 minute run. I pulled out the ipad and watched Erin’s videos-I changed it up each day and since I had a pool not 20 steps from my door I even did some running and swimming in the pool.

On my 53rd birthday we got up at 1 am and drove to Haiku where we joined others for a trip up to Haleakala Crater to watch sunrise and then ride bikes down the crater back to Haiku. This has been something that I have wanted to do since I first went to Maui at the age of 18 and hiked Haleakala. It was definitely a bucket list event for me!  The bike ride downhill was a scream-literally 30 mphs screaming Weeeeeeee!

On the ride down there were three hills that we had to climb and I was worried.  I’ve always had difficulty riding hills and I would have to get off and walk the hill, which always made me feel terrible.  Well I rode up each of those hills with no problem even beating others to the top! On one hill I almost stepped off the bike but I heard Erin’s voice “keep going and going and going.” 

Donna- strong and active!! Way to go DONNA!!
It felt great to be able to do all the things I wanted to do on vacation; scuba, the bike ride, and feeling pretty good about how I looked in a swimsuit and in this little dress that I bought special for our luau dinner.  The early mornings, the bugs, the sweat and yes even the burpees have all been worth it.  Thank you Erin for challenging me to find the power in ME and I look forward to just getting better, and better and making this year the best yet! 

Donna Wyatt

Wednesday, May 23, 2012

Gemma Lim- 2012 Challenge Winner!!!

Here it is, one week post Power Fitness PDX POWER of YOU 2012 Challenge Winner Awards.  All the participants are still on a high, and feeling incredible. In the week since the awards more athletic feats have been happening, such as Annie dropping her PR in the Portland Rock N Roll Half Marathon, Michelle registering for the Mermaid Duathalon and Gemma pacing sub 10 minute miles on her training runs.  Monica, Rebecca, Alyx and Jeanne are all continuing on their dynamic paths in health and fitness too.  To say I am proud as a trainer of these women is an understatement. I am beyond grateful that they believed in themselves to GO FOR IT!

The Challenge was a stepping stone to a lifetime of better health and fitness.  It helped break bad habits while creating good habits. The Challenge allowed the women to focus on making lifestyle changes, that would forever evolve the way they view their bodies, their inner strengths, nutrition, stress management, goal setting and taking time to honor and take care of themselves.

Everyone won the Challenge in various ways, but the overall winner, Gemma Lim, stood out from the rest.  Gemma's entire life was altered and she is a brand new person.  She found a new life while strengthening and growing her already incredible one.  She found a real "athlete" inside a woman who "works out".  Gemma found her true self and isn't done on her health and fitness journey...it is only just the beginning.  The following letter is about Gemma's journey...

It’s been over a week and I’m still in disbelief that I won the Challenge. We all worked so hard at pushing ourselves beyond our comfort zone and I’m truly honored and humbled beyond words.

When I decided to join the Challenge, I had only hoped to lose more weight and inches through 10 weeks of focus and discipline. I didn’t realize that the Challenge is so much more than weight loss. You introduced clean eating as a major component in overall health and fitness. For 10 weeks I ate “clean” and I saw a huge difference in how I performed. Not only did I start losing weight and inches, my body got stronger and I had fewer headaches. What was even more amazing was my mind shifted and I sought healthy eating after the Challenge was over. Don’t get me wrong, the temptations are still out there calling my name, but I choose to eat the healthier options. Eating clean is so easy and sustainable! It really is! I hope that more people embrace clean eating and throw away all the junk food that is making our bodies sick.

Through our discussions, I stopped hesitating and challenged myself to do the SJR half marathon after years of contemplating whether I was fit enough to run a half. My family is amazed at my transformation. They have become accustomed to my Saturday morning long runs as part of my training for the half. I have become a runner! What a huge accomplishment, Erin! I know that SJR is just the beginning and I will run other races in the future. I am so excited that I have found another sport to help keep me fit, healthy and strong.

The Challenge also helped me re-evaluate my personal relationships.  I now put myself as priority and make a point of spending more quality time with Rene and incorporating fitness into our times together. I couldn’t be happier and always look forward to boot camp date nights and future trail runs together. 

I learned so much from participating in the Challenge and I highly recommend it to anyone. Ten weeks is all it takes and you will discover that you have it in you! 


Coach Erin Kreitz Shirey & Challenge Winner 2012 Gemma Lim
Awards Night, May 14, 2012

Wednesday, April 11, 2012

Workout Wednesday- April 11th, 2012

Workout Wednesday- are you ready for it?  It is TOUGH, the intervals are intense, and you will sweat buckets. PUSH IT with perfect form.  Any questions on any of the exercises, please email/call/text me.  Each exercise combo you repeat 4x and then flow to the next combo.  My goal is for you to to WORK IT!! 

    "YOU MEAN IT" Workout 

Plank jumping Jack's & Jumping Jacks standing circuit:
   10 Plank Jacks followed by 10 Jumping Jacks, repeated 10x
Reverse Lunge Frankenstein Kick Rotation

Boulder side to side w/push up -20x
Lunge-airplane-superman - 20x

Bilateral side kicks to a burpee - 20x
Plank donkey kicks 20x/leg

Reverse Pelvic Tilts 20x
   - In Pelvic Tilt position: single leg raise 20x/leg &  single leg kick 20x/leg
Dips & Jack Dips on chair

Plank Up-Downs
Side planks 20 count holds

Dig Deep. Play Hard. 
Challenge the Power of YOU. 
Power Fitness PDX LLC

Wednesday, April 4, 2012

Workout Wednesday- April 4th, 2012

Wow- Workout Wednesday hopped onto the hiatus train and I apologize! I know you have been doing all of your workouts at home, on work travel, on vacation, and when visiting family. Right? wink wink. I hope you have, and if not, today's workout is back to basics. I want you to push to fatigue with each set. Know the workout will only enhance your day, you know that, right?? 

Now, DO IT!! 

Back to Basics
20 squat jumps
20 burpees
20 reverse lunges with kicks
20 count plank rotation
20 false starts 
20 caterpillars

Repeat 4-5x

Wednesday, March 14, 2012

Workout Wednesday- March 14th, 2012

Are you getting a bit stir crazy from the rain?
Are you ready to bring it up a notch in your own home?
 Get sweaty now with this workout...

Need: Jump Rope (or pretend), stop watch, water bottle, towel

Rainy Day Rack UP The Sweat Workout
Jump rope for 90 seconds
20 Jump Squats
20 Count High Knees
20 Count Speed Skaters
20 Caterpillars

Repeat above circuit doing exercises with proper form 3x and 2-3x faster.

Speed Jump Rope - 60 seconds
Reverse Jump Lunges - 30 seconds
Crab Dips with Alternate Leg Kicks-30 seconds
Air Punching Bag in front- to right -to left-30 seconds
Dive Bomb Push Ups- 30 seconds
Bicycles-30 seconds

Repeat circuit 3x and go 2-3x faster. 

Wipe off sweat, sit down and listen to the rain trickling on the windows.

Congrats on making your rainy day workout a keeper....

Remember to always CHALLENGE yourself and to Dig Deep. Play Hard! 

Coach Erin Kreitz Shirey

Some rainy day, post RDRUS Workout, dress up with my Kiddo equates laughs for you.  Cheers- Coach Erin

And an old workout video with some options of cardio drills to do with your babes: