New Month - ONLY ONE Class YOU SHOULD Register For!!

Hello PFPDX'ers!

I hope you are doing well! I can't believe we are at the end of October, with November peeking behind ready to blast off! You made it to the MWF mornings this past month, and I appreciate your understanding the change of classes and logistics. You made a point to blast the stairs, learned how to run efficiently and effectively, pushed your intensity, endured birthday magic class for Dory and Estie, and challenge yourself throughout.  Yes, my tolerance for excuses shifted this past month.  I knew if I was up from being at Children's Hospital to teach class, you surely could get there.  I have used actually my daughter's strength and fierce bravery to pull me through challenging athletic moments this past month.  Some of you shared that she inspired you too.

When thinking about how I knew I may be tired to teach, I thought about how Makenzie would want me to teach and train you. When watching Makenzie challenge her legs to move again, I would think about the stair drills and how you may be tired climbing them the reward of strong legs is worth the effort.  When doing core work throughout class and hearing some moans, I would think about Makenzie's core and how she needed to keep it stronger to help her with the infections inside.  It is interesting how having a child who is fighting for her own strength and little life, makes you a more efficient and effective trainer and individual.  There will be another session this month- MWF.  Until the New year when we have answers and Makenzie is back in school, we will keep the one class, MWF 5:45-6:45 am Women's Only Boot Camp, going. 

As I stated before, YOU helping each other in class and trying hard to reach beyond your comfort zone is integral right now.  YOU working as a TEAM, supporting each other and not letting one another give up, are the lessons I hope you feel not only in class but outside when doing your daily activities. This past week Dory was explaining to MaryAnn about her own running and how it used to be hard but she used the tools we were incorporating in class, and now she can run longer and with more ease.  Hearing Donna share stories about making class in order to make her preschool time more active is what Power Fitness PDX is all about.  Yes, it is a challenge with my own personal family logistics to do class right now, but I know it is a challenge for YOU to get there too.  I am so very proud of you for making a point to focus on your own health and fitness goals.  As we have all learned, and Makenzie is teaching not only me but YOU daily, you have one life. USE IT and make every DAY count!

Session 10: PDX TIme : 11/1-11/ 26* No class on Thanksgiving 11/25
MWF- 5:45-6:45 am
MF- Windsurf Shack, W- Washington Park Stairs
REGISTER-

I know many of you are also ready to keep your cardio going and challenge yourself further. ARE YOU READY time for the 3rd annual Holiday Cardio Blast?  ARE YOU ready for the Challenge to start in the New Year? 
Holiday Cardio Blast- November 22th- December 15th     
Challenge the Power of YOU New Years' Fitness Challenge- January 10-March 19th, 2011                
** Additional info to come later this week  **
                
Have a wonderful Halloween and see you in November!!

Cheers-      

--
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- www.powerfitnesspdx.blogspot.com
f- www.facebook.com/power-fitness-pdx
t- http://twitter.com/powerfitness 

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

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

Time & Training

Often you get tied to thinking you have to have at least 60 minutes to do a good workout.  That is not the case, you need to do EFFECTIVE workouts. Think about how productive you are when writing down EXACTLY what you have to do.  That is exactly what you have to do with workouts- make each minute count and you will get the most of each workout.  Do you have special numbers? I have found that when creating workouts with significant numbers, my clients and Power Fitness PDX classes work harder.
What are your magic numbers? Use them when planning.

Some of my favorite numbers right now are 34, 28, 26, 11. Thus, one workout that was planned specifically for stairs, with band and core work incorporated in, used those numbers as the reps for each set. The workout was:

5 minutes stairs- single step with high knees
34 reps of:
Angled Bicep Curls with band looped around a railing
Squat Jumps
Band Rows with close grip
Band Lat Pull Downs
Leap Frogs (and jog back)
Band Chest Flies
Plank holding for 34 counts
Plank - Knees to Elbows for 34 counts

11 sets of climbing stairs (5 flights of stairs) sprinting fast to top
28 reps of:
Angled Bicep Curls with band looped around a railing
Squat Jumps
Band Rows with close grip
Band Lat Pull Downs
Leap Frogs (and jog back)
Band Chest Flies
Plank holding for 34 counts
Plank - Knees to Elbows for 34 counts

11 sets of climbing stairs ( 5 flights of stairs) going every other step
26 reps of:
Angled Bicep Curls with band looped around a railing
Squat Jumps
Band Rows with close grip
Band Lat Pull Downs
Leap Frogs (and jog back)
Band Chest Flies
Plank holding for 26 counts
Plank - Knees to Elbows for 26 counts

With being creative with numbers, it helps remembering and knowing how many of each exercise is next. It also creates some interesting and fun workouts. Try to incorporate some workouts with your favorite numbers, be aware of how you feel when completing them and how you can be creative, effective, and efficient.  Use your time and numbers wisely, and the results will follow.

For any additional questions or workout ideas, feel free to email powerfitnesspdx@gmail.com

Determination to Live POWERfully & Cheer

Determination to Live POWERfully & Cheer

Eleven days ago my life changed and was turned upside down.  As I shared, my daughter, Makenzie, was rushed to the ER at Children's Hospital. We didn't know we were in for a ride that will challenge us more than any event we have experienced thus far.  Makenzie's battle with Accute Pancreatits has evolved and grown.  Each day has brought new tests, new pokes and prods, and new challenges for us to overcome. Through it all, Makenzie has stayed strong and even got her sense of humor back.  She went from running and playing on the monkey bars full of hope for what 1st grade would bring, to using that energy and hope to keep her body producing strong red blood cells and feel capable of tackling each new test.  We thought we had a gage on what Makenzie's journey would be last week, but it was a teaser.  We've been informed Makenzie has one of the most severe cases of pancreatitus the doctors at Children's Hospital have ever seen, and an additional myriad of other "broken" organs.  She will be in the hospital until Thanksgiving, missing Halloween with her friends and family. 

BUT that does not stop Makenzie, nor our family.  Makenzie has always been a role model to me for living with joy and having fun in the moment. She  has climbed the tallest tree with her buddy Jonah because she was curious, while other kids looked on in awe. She rides her bike in a snazzy outfit singing along the way LOUDLY, without a care if her notes are on cue. She taught her 2 1/2 year old sister to do cannonballs with the biggest splashes possible, and then do sommersaults underwater to have the water tickle as it goes up their noses.  She has cheered me on at every race wearing dynamic ensembles yelling, "Go Mommy! Go Mommy!", while clapping her hands as fast as they can. NOW it is my time to CHEER for Makenzie and be with her every step of the way.

Makenzie has many more tests to tackle, feats to overcome and painful times to endure and needs to be her healthiest and most powerful self yet.  After being pricked for a blood drawl again today, Makenzie said to me, "Mommy, I am a big kid and I can do this.  I don't need your help when it hurts, I can do this now". I responded with tears in my eyes, "Makenzie you don't have to be so tough, and are already the bravest 6 year old, let alone woman, that I know.  Let me rub your back and cheer you on. I am honored to."  Makenzie responded with a squeeze to my hand saying "Ok Mommy, but know I am a big girl now. I am brave."  That she is, and I will be brave alongside her every step of the way. 

Thus, I have a new Challenge for YOU.  AS I cheer on Makenzie, I have to change the current schedule for my business (listed below) and you get to train on the additional days on your own. Makenzie and I decided as a team that it was good for me to keep my Power Fitness PDX'ers strong and healthy, so I can be strong and healthy for her.  She can take strength from me, as I give you the tools to become stronger.  She will provide additional inspiration for all of us to reach far within ourselves and give our ALL every workout.  The Fall will truly give you a sense of the POWER within you that you didn't realized existed.  I am even more determined to make each workout more dynamic and challenging, to help motivate you to live each day to the fullest and be your most courageous and dynamic self yet. No excuses, YOU are going to give it.

As I shared before, we have been given the gift of one body.  There are NO EXCUSES, all you have to do is lace your shoes and make it to Power Fitness PDX.  I will cheer you on as I cheer on my child, to become your healthiest self and overcome each new challenge.  Now, tie up your laces and see you at 5:45 am on Monday.  USE your body because YOU CAN!

Let's work together to Challenge the POWER of YOU!

-Erin Kreitz Shirey
Power Fitness PDX CEO, Master Trainer & Coach
BS Kinesiology
ACE, NASM, Fit to Deliver, Stott Pilates, Nutrition Certified
c- 503.703.1269
a- po box 1077, alameda ca 94501

www.powerfitnesspdx.com  -  powerfitnesspdx@gmail.com - www.powerofyoufitness.blogspot.com
The future is not set, there is no fate but what we make for ourselves.- Irish Proverb  ** Photo is after the Oakland Half Marathon, March 2010 **

New Schedule, NEW Challenge Time, New You!

NEW Schedule, NEW CHALLENGE Time, NEW You!

                               Power Fitness PDX Schedule for October & November

Change brings focus and discipline. I guarantee I will be disciplined to give my mornings to YOU on Mondays, Wednesdays, Fridays and need YOU to guarantee YOU will give me your ALL. No excuses because you have the ability to challenge yourself like no other. Make your mark and know that you will start the holidays engaged, powerful and vibrant.  Make it happen.

October Session:
Power Fitness PDX- Early Morning Boot Camp
Monday, Wednesday, Friday
5:45-6:45 am
October 4th-October 29th, 2010
Register

November Session:
Power Fitness PDX Early Morning Boot Camp
Monday, Wednesday, Friday
5:45-6:45 am
November 1-November 26th
Register

The 50+ Boot Camp on TU/TH and the new ARPD- Power Fitness PDX Class on Tu/TH is on hold until we know what the mornings bring when we leave the hospital. Thank you for understanding. 
The Power of You Fall Fitness Challenge will become the
Power of YOU New Year New YOU Challenge!!
I can't be there for you, my dear clients, 120% like I normally am and during the Challenge It is not fair if I have to reschedule your additional training, workshops, etc. With the unknown next couple months, I feel it is not fair to YOU or to my daughter.  I hope you understand. I do encourage you to do the class part of the next few months though.  Many of you have written how registering for the Challenge helped motivate you to get moving, let's work on that momentum and build your base for the NEW YEAR Challenge.  I can credit your funds towards classes and the next Challenge, or reimburse you. Please email me and let me know what you would like to do.