Black Friday SMALL Business Special!!

Black Friday Small Business BONUS

1. Register for Session 12 of 2011 and Sessions 1,2,3,4,5 of 2012 and save 20% (Save $220!  $880 instead of $1,100) 2. Register for the Power of YOU New Year New YOU Fitness Challenge and save $75. February 20-April 27th. Normally $725- You pay $625 & have a confirmed Space. Limited to 18 people. 3. Save 10% when commit to Session 12 & 1! (Save $34! $306 instead of $340) 4. Save 15% when commit to Session 12, 1, 2, & 3! (Save $108! $612 instead of $720) 5. Save 25% when commit to 8 Sessions and get 1 -1:1 30 minute Personal Training Session. (Save $370!$1180 instead of $1480) Commit and you will conquer!!!!

Prices Set Friday, November 25th, 2011  7:30am-11:59pm *Can pay and register at the Coat Class and/or Online.

Thankful .....

Last week I wrote a letter to the Power Fitness PDX'ers- It holds a place in my heart as it is so very true. Have a wonderful Thanksgiving and make sure to take a moment and be thankful for ALL you are, have accomplished and are continuing to be be.  

--Coach Erin

Sunday, November 13th, 2011

How are YOU feeling?  How are your bodies now; stretched out I hope from a week of prep work for Turkey Legs!!  Yep, Week 3 of Power Fitness PDX brings you Turkey Training which means lunges/squats/kicks/step ups/calf raises/wall sits and much more!

The past two weeks you have worked with many peer partners in class, like you have throughout your time with Power Fitness PDX. But this Session seems to have brought another level of compassion to everyone too.  I have noticed in the middle of the prodding to encourage one another has come support with questions and comments such as "How are you doing with drinking water?", "You said you wanted to do push ups and LOOK AT YOU NOW! You are doing so many on your toes!", or "I remember when you started and how you seemed a bit timid. You are NOT timid now, good job!".  These are comments from your mouths that I have written down after class.  These comments are what continue to keep me going, just like the workouts keep you going.  You inspire me to train you harder, and myself, each day. 

Thus, this week I want you to realize how thankful I am for all of you each day.  I am often asked how do I get up every morning at o'dark hundred to work.  I say it is EASY and I am blessed to do what I do and am meant to do. I feel beyond fortunate to wake up every morning to train you both physically and mentally, some of the most incredible and dynamic people in the Bay Area.  You have come to make a change within yourselves; not realizing when you get started where you will go but with the intention to get stronger and lose weight.  I come with goals of helping you get to your inner most layers of focus, courage, and dedication of believing in yourself to become the athlete you are meant to be.  Your courage to try makes me want to try harder at helping you reach further and further within yourself and your strength....and I am forever thankful.

Happy Thanksgiving-
Coach Erin Kreitz Shirey

Turkey Trot- Join Fellow Power Fitness PDX'ers Saturday, November 26th

We have found a fun Turkey Trot to do as a team!  Yes, Power Fitness PDX'ers, YOU want to work off the turkey, pumpkin pie, and mashed potatoes.  Get ready to RUN it off at Fremont's Quarry Turkey!

Our own Annie Chan is ready for you to run with her and even wrote a poem...

The turkey has been eaten,

The shopping has been done,

By Saturday after Turkey Day

POWER Boot campers are ready for a RUN!

 

http://brazenracing.com/quarryturkey.html

 

There's a 5K, 10K and a Half Marathon.  Kids of participants can run in a free 100 yard dash so bring the family.

 

How can you not be excited to run while enjoying the fall leaves, laugh with fellow PFPDX'ers and start a new running tradition with your family?  Ready, set, register!!!!

Weekly August 1st -5th Update!

Aloha…. I hope you have enjoyed your weekend! A few reminders and tips for you during the week of August 1-August 5, 2011 1. The current workout video for tomorrow didn’t go according to how I had hoped. So if I can’t get it done in Hawaii this afternoon video wise, the workout is: 100 Club or 105 club Do 5 set of 20 reps for each exercise, or 7 sets of 15 reps to be Boot Camp Betties Jumping Jacks Jump Squats Reverse Lunge Kick Through Rotation- each leg Caterpillars with push up Push UP rotation arms Plank Arm pull & push through Between each set, 3 minutes of running liners or running in place. Stretch and good luck! Reminders- keep shoulders back and down, hips tucked, belly button pulled towards spine, knee over  your ankle, smile! Wednesday, August 3rd, Super Ski Stairs Workout Watch out….it is a real tough one!  Workout on BLOG Need 2x10/12 # weights Do workout at a park/ field/ big room Jog 3 laps around a park (2 laps if small park) 20 Burpees with push ups 20 Squat Jumps on a picnic bench Repeat 3x Rotational Lunge across field holding weight with both hands shoulder height. Maintaining perfect posture and rotating to each side. Sprint back to starting point holding weight above head. Drop weight and sprint out and back. Repeat combo of lunge and sprints 3 x Mountain Climber 20 count Push Ups holding weights and doing rows in between each rep. 20 reps. Repeat combo 2x Slalom Ski Jumps down a 200 yard line- Jump with both feet, picking them up high off the ground to gain leverage, and jump from side to side. Sprint back to starting point. Repeat 4x Mountain Climber 20 count 15 Triangle Push Ups w/every third holding in staring position for 10 seconds Repeat 3x 8 Hill Repeats- Find a hill and repeat it with the First 4 reps-70% intensity holding 1 10# weight overheard Second 8 reps- Sprint 100% intensity to top 20 Squats holding weights 15 Squats with overhead press holding weights 20 Jumping Jacks Repeat 3x Plank on Forearms- Max Out Repeat 3x with rest of 30 seconds in between Jog 1 Lap Around Park Stretch Way to go SKI BUM- you are done! 2. Next Date Night- Friday, August 12th, 6:00 pm followed by Food & Drinks at 1400 Bar on Webster Street! RSVP by Tuesday, August 9th- powerfitnesspdx@gmail.com and register online at www.powerfitnesspdx.com 3. Summer Blast Challenge- August 10th –August 17th- Limited to 16 people, $75/person - 1 workshop on eating CLEAN- Wednesday, August 10th 6:30-9:00 pm - 1 workshop follow up on Wednesday, August 17th 6:30-9:00 pm - 5 classes of Power Fitness PDX – must come to TU/Th if you are MWF and MWF if you are Tu/Th - Lyon Street Stairs Workout Saturday, August 13th, 9:00 am REGISTER- via Email to Erin- powerfitnesspdx@gmail.com Thank you to Dory for helping lead the bonus workouts.  It is appreciated by everyone. Those who don’t make the MWF-5:45-6:45 workouts with everyone else, please try to do the workouts at home or workout on your own. Have a great day! **** Please pass to your carpool buddy to make sure everyone is set and notified! Mahalo! **** -- 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 b-Blog 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