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, 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

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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