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 25, 2012

Workout Wednesday- January 25, 2012

What a Wednesday it has been!  Cheers to Power Fitness PDX'ers Monica who is 30 today and Erica who is 34 today! And cheers to my sweet little Emerson who is 4 years old- wow- pretty soon she'll be teaching you how to do proper burpees or bicycles! Great day for birthdays!

Grab two objects to run between and do shuttle runs- could be tupperware, beanbag or 2 pound weights

Thus Birthday Sets- 4 sets x 30 reps  

Warm up with 30 seconds of 4 exercises:
Jumping Jacks
High Knee Running in Place
Alternating Side Lunges
Repeat 4 times

With each start to finish, you pick up the object on both side and return in middle.
Base Cardio- Shuttle Run for 30 seconds. 

Shuttle Run - 30 seconds
Caterpillars - 30 reps
Reverse Jump Lunges - 30/each leg
Table Top (literally) Narrow Grip Push Ups- 30 reps
Plank with rotating sides- 30/each side

Repeat 4 x 
Happy Wednesday Workout to YOU! 
Questions or additional workout specifics please email Coach Erin Kreitz Shirey- powerfitnesspdx@gmail.com

Wednesday, January 18, 2012

Workout Wednesday- January 18, 2012

Every Wednesday in 2012, starting 1.18.2012, you will get a new Wellness Wednesday workout.  For today's workout, it is Tabata format for strength work and stairs for added cardio.

Grab your Gymboss or iPhone timer and set for 20 seconds on/10 seconds rest. You will need your light weights for this workout- ranging between 5 - 7 lbs. Do as many reps possible for the X set. Meaning if it is "x6", you will repeat the exercise 6x of 20 seconds with 10 seconds rest.
For the stairwell, push yourself so you are at an 8-9 on the Borg Scale

SBO- Overhead press x6 (Squat-Bicep Curl-Overhead Press)
Bicep curl w/curtsey squatx8 (4x/side)
Up down stairs 8x

Jumping Jack's w/weights- x6
PliƩ squat with front extended Bicep curl-x6
Up down stairs 8x

Standing single leg kick back w/reverse fly-4x/side
Triangle push ups- 6x
Mountain climbers- 6x
Run stairs side ways - 5x/leg leading stairs

Single Leg Burpees - 4x/side

CONGRATS! You finished it! When you are done, post on the Facebook page how you feel. 

Sunday, January 15, 2012

Week 3 - Session 1 of 2012 update! Class starts at 6:30 am tomorrow!

Hi Power Fitness PDX'ers-

I hope you are enjoying the first two weeks of 2012 Power Fitness PDX! Due to the multiple requests for tomorrow, Monday January 16th's Martin Luther King. Jr Day class- will start at 6:30 am instead of 5:45 am. Jen M., thank you for working with your TEAM who all have the day off.  You get the bonus Bettie award for doing so! Class meets at Crown Beach and is traveling bands.  If you have any questions please email me. Be ready for fun!

How are your goals going? Have you mapped out each week and the few health, fitness, balance, family and friend goals you want to accomplish? If not why not start this week. They can be as simple as:

Go for bike ride with Fred on Wednesday at 5:30 pm-6:30 pm
Run around the track for 30 minutes while at TJ's baseball practice
Read fun book for 15 minutes before bed
Turn off computer at 9:00 pm on Monday, Wednesday and Friday
Buy 2 new vegetables at the store and try one new recipe to use them

If you are specific, your goals will happen.  It is when you are grandiose and feel that the big accomplishments must be attained.  Take a step back and applaud yourselves for the little steps along the way.  For me, it has been a challenge to step back and gradually get the green light for what I can and can't do from the MD.  Each day after I do my physical therapy, ice both knees at least 3x, get 4 work to -do list items done, enjoy 1:1 time with both girls and am able to train for at least 1-2 hours feel good.  To use this unexpected time of stepping back to reset my own athletic and business foundations is key.  It is key for you too- hence this month focusing on foundations in Power Fitness PDX. Get back to the root of what you are eating, how you spend your time exercising, where you spend your time each week and emphasize what nurtures YOU.  Focus on what sparks your interest, what gets you inspired, what challenges you and what encourages you to be your best self yet. 

I look forward to seeing you soon, even though I know Jack is having a blast teaching you right now.  Fun news on that account- there will be a few more class options and locations in upcoming months. You requests are being answered.

Week of 1/16-1/20   1/16-CB- Traveling Bands  1/18-WP- Plyos & light weights   1/20- CB- Traveling Bands

Cheers and make to take time and Challenge the Power of YOU!

Erin Kreitz Shirey- Owner, Lead Trainer and Coach
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
f- Facebook
t- Twitter

Monday, January 2, 2012

Email to YOU from New Years Eve- Read it and Write it!

There are only 6 hours left of 2011...what are you going to do with them?

Are you getting ready to go toast the town with your Turtle Dove? Or are you in your cozies and ready to enjoy some bubbly, popcorn and a movie with your family? Or you might even be putting on an uber snazzy outfit right now and heading out to meet your potential other half at midnight? Whatever you do, I want you to look back at this past year as one of accomplishment!!

You worked hard to reach various goals, and that work doesn't come easy. It took some time; be it one morning each week to train or waking up every day rushing out the door to exercise, but YOU DID IT!  YOU invested in yourself to be active and healthy.  It is to easy to look back at the resolutions you wished you accomplished instead of patting your back for the ones you did. 

Did you know that 88% of people make a similar resolution each year???  Only 12% of people make a resolution they put into action.  Incredible, isn't it??  Please, do not do that today, tomorrow or anytime in the future.

Instead, write down the 5 things you accomplished in:

1. Health
2. Wellness
3. Balance
4. Family
5. Friendships
6. Nutrition

Check out that list!! I am sure once you started thinking the events and words were flowing to the piece of paper.  Now when looking at 2012, throw out the word resolution and add in the word GOAL.  Next, from the BIG GOAL break it down to 4 small goals.  Write those four small goals on your calendar for each week of the month.  Focus on that mini goal each week in 2012- not the ginormous one!!!   Cross off each day on your calendar and write a little note- "Great job drinking H2O" or "PFPDX Whooped my ars!". At the end of the month, your BIG goal will be part of your daily life. You gradually made it happen verses focusing on the BIG picture and setting yourself up to be part of the 88%. 

My gifts to you to help kick off 2012:
*The specials are to email me directly, as it is a holiday weekend and my web designer is on holiday as she should be. 

1. Register for the last spot of Power Fitness PDX MWF Women's Only Boot Camp and you get $15 towards February's session. Email me asap! powerfitnesspdx@gmail.com  Expires when the last person is registered. ;-) If you email after, you get $10 towards your February Session.

2. Register for the Men's Only Boot Camp with your best buddy and you get $10 each towards the February Session. Must register by January 2nd, noon, 2012.

3. The annual fitness Challenge is not yet advertised and almost half full!  If you want to register for the Power of YOU New Year New YOU Challenge, please do so asap. IF you register with a friend, you both receive $50 off the $750 price and $15 towards the February Session!!!  That is huge and what an incredible journey you would both be on together!!  

Urban Bliss Nikki Logo  

Reserve your space today
Limited to 18 participants
February 20th -April , 2012
First meeting & Pre Challenge Measurements Wed, February 15th

10 weeks of Power Fitness PDX
  2 bonus classes for Challenge participants
  3 Workshops: nutrition/fitness/wellness
  3 Hours to PASS - Your personal assistant
  1: 30 min. 1:1 Sessions w/ Trainer Erin Kreitz Shirey
  Pre & Post Challenge Measurements
  2 AT Home workouts
  2 Training Runs for a 5K Run Walk 5/12
  Power Fitness PDX Workout Tank Top
  Support and goodies from local businesses
  Final Celebration Night with Prizes for Every Participant
Value of services $
1350 **

Challenge Price $750
Email Coach Erin to RSVP for a space and
pay via PayPal or check
Expires 1.2.12 @ 5 pm

4. The most recent Newsletter , Blog, Videos

And as I posted on the Power Fitness PDX Facebook page:
As we say "Tootaloo" to 2011, I feel one word - GRATEFUL. I learned so much from 2010's challenges that allowed me to embrace the journeys taken in 2011. Thus, every adventure, whether planned or unexpected, I was able to be present and own it. Wishing you to do the same in 2012...make yourself proud and just enjoy each moment...whatever it may  bring!!!     - Coach Erin
"Do not go where the path may lead; go instead where there is no path and leave a trail"- Ralph Waldo Emerson
Wishing you a wonderful New Year!

Erin Kreitz Shirey- Owner, Lead Trainer and Coach
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
f- Facebook
t- Twitter

Please take a peak at the new resource dedicated to support rockin' Moms in their efforts to become their fittest selves while juggling work, kids, school, and finding 15 minutes to exercise during all stages of motherhood. www.powerofyoufitness.blogspot.com.  You can also catch up with Coach Erin on her personal blog Embrace Life's Challenges

The future is not set, there is no fate but what we make for ourselves.- Irish Proverb