Day 16/21- Dig Deep Play Hard Challenge

Day 16 is here, means there are only 5 days left of the Dig Deep Play Hard Challenge! Congratulations on your hard work, your energy spent trying to take ownership of your health and fitness and goal to feel lighter inside and out, mentally and physically.

Many of you shared the hardest part has been nutrition.  You know that eating clean is best, but when going to BBQ's, eating out with family and friends, and playing there are many temptations for you to resist. It is challenging at times, but notice how you feel when you eat foods that aren't clean.  How do you sleep? Can you function as well as if you are nourished with the more nutritious food?  There is a balance to find and that is 85/90% to 10/15% rule.  Eat Clean 85-90% of the time, and you have wiggle room 10-15% of the time.  That is being realistic. Planning for parties, events out, favorite treats.  When you are all or nothing, your mind rebels and the triggers will be ten - fold compared to eating treats in moderation.  Be realistic.  Yes, you will now see food as fuel, and want to eat cleaner since you feel better after. You also need to celebrate birthdays, anniversaries and family events enjoying life, not being tied to numbers.  If you have a family celebration, enjoy a healthy salad at home before, sip water between wine, and plan that week to have a few extra treats at the party equating an extra workout leading up to the event and after.  Life balances out, and that balance is what you need to feel good.

It is similar to the post holiday mindset that I posted yesterday:
Thursday, July 5th, 2012
"GET back on track today. Yesterday was a fun day of celebration, independence and enjoying family and friends. Today, log your food, drink your water, eat CLEAN, get your HIIT cardio in and strength workout from Day 13 (repeat that workout again on Saturday, Day 17), journal, limit wheat and sugar (or omit them again) and eat two veggies and fruit at lunch, dinner and snacks.

You have noticed how you feel now when you taking care of your body inside and out. You can feel the difference from when you were eating before. The next 4 nights, get to bed 30 minutes earlier to read a fun book. Make sure you get at least 8 hours of sleep.

There are 6 days left of the Challenge. Remember, do what YOU can do! You have worked so very hard and know how and when you feel good now. Keep it up!

Cheers-
Coach Erin "

Today, Day 16, get your hour of cardio intervals in, do an additional 20 minutes of HIIT Training later in the day (yes, 1 hour 20 minutes total of cardio) and core work:

1 minute plank
30 seconds Mountain Climbers
30 seconds side plank toe touch Right
30 seconds side plank toe touch Left
30 seconds Burpees
Repeat 4 times (total time 12 minutes)

In addition, refer to the To Do list you created last week.  Finish up the tasks holding you back, and be done with them.  They are yours to conquer and once you do, 10 pounds lifted from your shoulders.

Have a great afternoon and make time to Challenge the  Power of YOU!

Cheers-
Coach Erin Kreitz Shirey
www.powerfitnesspdx.com 

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

ADD-ON Workout

When in Portland, I visited one of my best friend's and old business partner, Danielle Paskins.  I was fortunate to be a student in her incredible boot camp. She is a phenomenal instructor, and working out with her is inspiring and engaging. Honestly, it was fun to be a student in her class, instead of being the instructor...whenever does that happen. Our workout for the morning was an Add-ON Workout.  We've done these before in PFPDX, but the workout inspired me to create quite a few more.  Thanks Danielle!

I want you to do grab a friend, an exercise band and do it in the park or in your backyard! 

1. 2 minutes stairs/jumping jacks/high knees to warm up
2. 2 minutes stairs/jumping jacks/high knees FAST
    20 push ups
3. 2 minutes stairs/jumping jacks/high knees FAST
    20 push ups
    20 SBO with band (or heavy weights)
4. 2 minutes stairs/jumping jacks/high knees FAST
    20 push ups
    20 SBO with band (or heavy weights)
    20 Caterpillars with x-push ups
5. 2 minutes stairs/jumping jacks/high knees FAST
    20 push ups
    20 SBO with band (or heavy weights)
    20 Caterpillars with x-push ups
    1 minute LOW speed skaters
6. 2 minutes stairs/jumping jacks/high knees FAST
    20 push ups
    20 SBO with band (or heavy weights)
    20 Caterpillars with x-push ups
    1 minute LOW speed skaters
    20 plank up downs (10 each arm)
7. Repeat #6 2 more times!! 

Make sure to drink your water as you go along and pat your back when all done.  Cheers!!!!

Fun being Danielle's student! 8.24.2011