make time to breath

Sunday is an incredible day to "breath". Take in all the fun you did last week and breath in the fulfillment of each day. Map out the workouts and fun you want to include in the days ahead. Set the tone for the week and soaking in each moment.

As you look at the week, incorporate a little time each day to "breath". Try to set at least 5 minutes to breath. It can be sitting in a chair with your eyes closed and breathing in the quiet room, sitting on your front porch and breathing in the Spring air, or laying in bed with your arms and legs extended breathing in air to each limb. With each breath, your body opens up and any anxiousness eases away.

Five minutes is not much time to breath, but it helps make each day a bit more peaceful.

[Posted with iBlogger from my iPhone]

Today is the LAST Day to VOTE FOR BEST OF ALAMEDA MAGAZINE!

 ** Click here- won't link below**

Hello! 

Thanks so much In advance for your few minutes! In light of last week's Fitness Magazine contest, I forgot I was in the running for Best Fitness Classes/Program in Alameda and Most Inspirational Trainer!  I got reminded when teaching and someone said they voted for me..triggered me to remember votes are are one time, due today Friday, March 4th, and very appreciated.  It would be awesome to have the recognition in Alameda, less than one year after re-started my business again after relocating from Portland.  It has grown and evolved and I truly realize how much I love what I do!  The dynamic group I train is incredible and honestly helped me get through the Fall when we were at the hospital with Makenzie.  When I couldn't teach, the women continued to go to class to train together with emailed workouts and workouts from the Power Fitness PDX blog. And now classes are full again- this is a GREAT team of athletes!! They are truly a gift to wake up and train in the morning....and be done by 8:00 am so I can play with the girls in the day. Incredibly lucky am I for having such a wonderful clientele.

Thanks much, I appreciate your time in doing this. 

To vote click: http://beedfack.com/do/dspLogin/24

A few of you I used to train and/or may not live in Alameda.  The Magazine does ask for you to vote for other businesses when voting.  A little shout out for some of the Boot Campers who have their own businesses too.  They are:

Tucker's Ice Cream- best dessert- Kate Pryor
Shay's Cafe- sandwiches/lunch/soup-Wendy Shay
Herbs & Spices Catering- Wendy Shay
Ignition Architecture-Veronica Hinkley Renk
Dasies- boutique/cards/linens- Barbara Mooney
Monkey Bars-Kids Boutique-Heather Reed
Lilac Dress Boutique-BEST dresses and shopkeeper-Pilar Burlingham


Again, thank you SO MUCH! I hope you have an incredible day!  And yeah, it's March 3rd...Spring is almost here!!  Meaning, days are longer and Summer is just around the corner so we can all play and train outside all day long!

Cheers, hugs and laughs-

Coach Erin Kreitz Shirey
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
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Goals- how are they coming?

Today is January 12th, 12 days into the year 2011. How are your GOALS coming along? What have you been doing well with and what have been a struggle for you? How are you doing with organizing your workouts and knowing what you are going to do before going to the gym?  Have you noticed your time is more effectively used, and muscles more fatigued? It is because you are making your time COUNT. As I always say, the one thing you don't get back in life is time so MAKE IT COUNT!

In our morning check-in's, we updated each other on how our goals are doing.  We have shared fitness, health, business, life, and family goals.  Some incredible accomplishments so far are:

• Annie has gone running in addition to class, and is really focusing on her health goal.  She started taking calcium daily, in addition to now doing Power Fitness PDX MWF.  12 days of GREAT success.
• Dory went running on Sunday late in the day, when she was ready to chill with her family.  She felt incredible after and liked the added boost to her weekend.
• Estie started organizing her files and actually sorted out paper from one big box!  Huge sense of accomplishment and she is set to tackle the state paperwork for having her married name be consistent on every form.
• Hannah set times aside to study for her LSAT test, and is stepping back at some of her hours at work.
• Erin re-did all the basement tubs sorting through and putting them up higher in case of another basement flood.  Timely project and now complete, and now started organizing business paperwork recycling 2 bags of unnecessary papers, and 3 boxes for Goodwill.
• Veronica is looking at her schedule to find 15 minute windows where she can add in projects to help her leave time at the end of the day for getting home from work earlier. 

Time is crucial and when we don't work with it wisely, we get frustrated with ourselves. That is not how we can become successful in all facets of our lives, including fitness.

Now, it is often asked what are the best exercises when limited on time.  One of them is Triangle Push Ups, but what are the others?  Read here to find out! 

Follow up on your goals and report back to me. 2011 is YOUR YEAR!! Let's make all of your health and fitness goals a success, and rock this year like no other!

Cheers-

Erin Kreitz Shirey, Power Fitness PDX Master Trainer and Coach