On the 12th Day of Christmas....

1. My trainer said to me: "Make myself count this week and take time to wake up for Power Fitness PDX before the 2 week holiday break! If I start a habit of not exercising this week, it will be that much harder to get started again come 2012! There is a Tiger on my tail and I need to keep running!". 

2. My Trainer gave to me:
$200 savings when buying a 6 month membership to Power Fitness PDX & $25 gift certificate towards Personal Training with Coach Erin!!
6 Month Membership (3x/week): $1140 Normally - YOU pay only $940
$65 savings when buying a 3 month membership to Power Fitness PDX & $20 gift certificate towards Personal Training with Coach Erin!!
3 Month Membership (2x/week): $405 Normally- YOU pay only $340** Email Coach Erin to RSVP for a space and PayPal you (or check) **
Expires 12.14.11

3. My Trainer also extended to me the Challenge Special through
Friday, December 16th:
$75 off the Power Fitness PDX Power of YOU NEW YOU Fitness Challenge!
February 20th -April 27th
First meeting & Pre Challenge Measurements held Wednesday, February 15th
You pay $650 & have a confirmed space!
It filled early last year and will fill faster this year
Incredible growth. Incredible challenges. Incredible potential unveiled.
Limited to 18 people.
Normally $725
Includes:
10 weeks of Power Fitness PDX 3x/week - $475
  ** Class options – M/W/F 5:45 am or Tu/Th 6:14 am **
  2 bonus classes incorporated to 4 weeks just for Challenge participants -$80
  3 Workshops on balancing nutrition/fitness/wellness/time-$150
  3 Hours to PASS – Your personal assistant to life -$140
  1: 30 minute 1:1 Sessions with Trainer Erin Kreitz Shirey $65
  Pre & Post Challenge Measurements - $40
  2 AT Home workouts -$40
  2 Training Runs for a 5K Run Walk May 12th- $30 (race is Mermaid Race- wonderful series!-http://www.mermaidseries.com/run#!__east-bay)
  Power Fitness PDX Workout Tank Top - $30
  Support and goodies from many businesses to help you keep healthy and fit throughout the Challenge
  Final Celebration Night with Prizes for Every Challenge Participant-  $300+ value
Value of services $1350 ** Email Coach Erin to RSVP for a space and PayPal you (or check) **
Expires 12.16.11

4. MY Trainer gave to me a:
FUN NEW WORKOUT TO DO AT HOME OVER HOLIDAY BREAK!!

Add On Workout:
1. 15 Prisoner Squats
    15 Reverse Jump Lunges on each leg
    15 Burpees
2. 15 Prisoner Squats
    15 Reverse Jump Lunges on each leg
    15 Burpees
    15 High Knee Tuck Jumps
3. 15 Prisoner Squats
    15 Reverse Jump Lunges on each leg
    15 Burpees
    15 High Knee Tuck Jumps
    15 Reverse Crab Dip Opposite Toe Touches
4. 15 Prisoner Squats
    15 Reverse Jump Lunges on each leg
    15 Burpees
    15 High Knee Tuck Jumps
    15 Reverse Crab Dip Opposite Toe Touches
    15 Military Style Full Sit Ups
5. 15 Prisoner Squats
    15 Reverse Jump Lunges on each leg
    15 Burpees
    15 High Knee Tuck Jumps
    15 Reverse Crab Dip Opposite Toe Touches
    15 Military Style Full Sit Ups
    25 Dive Bomb Push Ups

Complete 2-5X/Through


Cheers and see you in class this week, and if not there, running around town!

--
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

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

Friday Funnies

This morning in Power Fitness PDX it was full of Friday Funnies. Everyone was "on" and throwing out one-liners making it hard to teach with a straight face. Then again, it is often hard to teach with a straight face all of the time!  Regardless, class today led me to say again "Thank you!" for letting me do what I do.  I am overjoyed teaching and helping everyone reach their health and fitness goals, especially during the holidays.  Be realistic with yourself during this time of year- work hard daily and enjoy LIFE daily.  Take in this time for all that it offers and do some wonderful holiday activities with your friends and family:

• Add an additional 30 minutes of cardio exercise and RUN through your neighborhood at nighttime checking out holiday lights.
• Do a walking tour of downtown Portland's highlights with visiting family.  Head from shopping on NW 23rd, to wine tasting at Cork in the Pearl, to yonder over to the Benson for delightful decorations, visit Santa at Macy's Pioneer Place and end enjoying the view and a nice meal at Departures.  The walk will add in 4 miles of distance, and 7 miles if you include the downtown waterfront loop too. 
• Bring your family and friends to the drop in classes for Power Fitness PDX on December 21st and 22nd.  Share with them the way you kick off your morning and enjoy hot coffee after! 

Have fun this holiday season and make sure to remember the memories you are making verses rushing through them.  This time happens once each year, cherish it!!