Gemma Lim- 2012 Challenge Winner!!!

Here it is, one week post Power Fitness PDX POWER of YOU 2012 Challenge Winner Awards.  All the participants are still on a high, and feeling incredible. In the week since the awards more athletic feats have been happening, such as Annie dropping her PR in the Portland Rock N Roll Half Marathon, Michelle registering for the Mermaid Duathalon and Gemma pacing sub 10 minute miles on her training runs.  Monica, Rebecca, Alyx and Jeanne are all continuing on their dynamic paths in health and fitness too.  To say I am proud as a trainer of these women is an understatement. I am beyond grateful that they believed in themselves to GO FOR IT!

The Challenge was a stepping stone to a lifetime of better health and fitness.  It helped break bad habits while creating good habits. The Challenge allowed the women to focus on making lifestyle changes, that would forever evolve the way they view their bodies, their inner strengths, nutrition, stress management, goal setting and taking time to honor and take care of themselves.

Everyone won the Challenge in various ways, but the overall winner, Gemma Lim, stood out from the rest.  Gemma's entire life was altered and she is a brand new person.  She found a new life while strengthening and growing her already incredible one.  She found a real "athlete" inside a woman who "works out".  Gemma found her true self and isn't done on her health and fitness journey...it is only just the beginning.  The following letter is about Gemma's journey...

Erin,

 

It’s been over a week and I’m still in disbelief that I won the Challenge. We all worked so hard at pushing ourselves beyond our comfort zone and I’m truly honored and humbled beyond words.

When I decided to join the Challenge, I had only hoped to lose more weight and inches through 10 weeks of focus and discipline. I didn’t realize that the Challenge is so much more than weight loss. You introduced clean eating as a major component in overall health and fitness. For 10 weeks I ate “clean” and I saw a huge difference in how I performed. Not only did I start losing weight and inches, my body got stronger and I had fewer headaches. What was even more amazing was my mind shifted and I sought healthy eating after the Challenge was over. Don’t get me wrong, the temptations are still out there calling my name, but I choose to eat the healthier options. Eating clean is so easy and sustainable! It really is! I hope that more people embrace clean eating and throw away all the junk food that is making our bodies sick.

Through our discussions, I stopped hesitating and challenged myself to do the SJR half marathon after years of contemplating whether I was fit enough to run a half. My family is amazed at my transformation. They have become accustomed to my Saturday morning long runs as part of my training for the half. I have become a runner! What a huge accomplishment, Erin! I know that SJR is just the beginning and I will run other races in the future. I am so excited that I have found another sport to help keep me fit, healthy and strong.

The Challenge also helped me re-evaluate my personal relationships.  I now put myself as priority and make a point of spending more quality time with Rene and incorporating fitness into our times together. I couldn’t be happier and always look forward to boot camp date nights and future trail runs together. 

I learned so much from participating in the Challenge and I highly recommend it to anyone. Ten weeks is all it takes and you will discover that you have it in you! 

Gemma

  

Coach Erin Kreitz Shirey & Challenge Winner 2012 Gemma Lim

Awards Night, May 14, 2012

core crazy workout

I decided after an intense swim workout yesterday that I wanted to continue and push myself to my max. After swimming 2500 meters, with four push sets, I pounded out 35 minutes on the Precor working levels. While pounding I created and then implemented the following core conditioning workout. it kicked my fanny and I had two 20-something guys watching and attempting to replicate. They had to stop part way through!

Need: Bosu, 8/10 pound medicine ball, 6-8 pound weight, mat, squat rack (or incline pull up bar)

4 circuits of:
35 reps Medicine Ball Burpees
15 Incline Pull-Ups
25 Mountain Climbers
25 Bosu Plank with Midline Cross Kicks-each leg
35 Side Planks/Elbows Kiss planks- each side
3x15 reps each side of Plank Weight Holds- Elbow plank with left arm at plank 90 degree angle and right arm holding weight underhand grip. Push weight away and squeeze back, similar to a Bicep curl. Keep hips facing mat the entire time.
3x15 reps each side of Plank Up Downs- begin in upright push up position. Bring right arm down to plank position, follow with left arm coming down. Bring right arm up to push up position and repeat with left arm. that equals one rep on the right side. Repeat 15 reps with right arm leading, followed by 15 reps left arm leading. 3 sets.

Bring an extra sweat towel, drink plenty of H2O, and have FUN!

[Posted with iBlogger from my iPhone]

hotel gym is lame= no problem!

Spring Break road trip equaled a time for my family to play together, visit old memories and a time for me to train after 5:00 am! While excited, I knew I would have to plan in my workouts accordingly and crossed my fingers the hotel gyms would cooperate with my standards. Unfortunately they didn't.  Not only were they beneath my standards they were sub par to say the least!But, did that stop me from working out and should it stop you?? Heck no!!

Read on for some tips to train while traveling with your family, and a workout to keep you moving in the smallest of hotel rooms.

1. Make sure to pack your running shoes, light layers including a running jacket, and enough workout clothes for each day of your trip. If you have washing machine access, bring two pair of shorts, one set of Capri running pants, 2 sports bras, light rain jacket and light long sleeve layer. If you don't have access, pack one more of everything and wash by hand in the sink, drying while you play during the day. Remember gloves and Body Glide if needed.

2. Look at what your goals are of the trip and add in exercise time to the beginning or end of marathon days. Those are the days when you visit Disneyland, Legoland, or go for an all day train trip wine tasting.

3. If a runner or cyclist, look on a map of the cities you're visiting and where you would like to explore ( or revisit favorite spots of). Set your alarm a smidge earlier than the others rise and enjoy the peaceful time exploring the city. It is often at this time you can get a vibe of the architecture, character and diversity while getting the endorphin rush for the day ahead. Use mapmyrun.com, runfinder.com or ask the concierge where to go according to your distance.

4. Bring your headphones and iPod to ensure you can hear your music and get pumped in the hotel gym. Nicer hotels tend to have the basic, but the gyms can always be in dark rooms that are tucked away. The environment isn't motivating like when in an exercise class or your own home gym. BUT you can make a workout anywhere! Set your timer for 30 minutes to ensure you burn at least 250-400 calories.

Sad Thera Ball Waiting to be Inflated

Lame Gym workout- At the hotel we stayed at Saturday night, the write ups were great! They said 3/4 stars and room rates of $129-240. Unfortunately the reviews must have been written by employees, because it was by no means 3/4 stars.  The gym was horrible... just awful! If I hadn't gone for a long run Saturday, I would have laced up to run on the trail facing the headwind and rain. The gym was in the back corner, windows stuck open with outside whir from the AC, television set to Spanish speaking sports station with no remote control in site, deflated Thera Balls, Precor with missing handles, rusted multigym and bikes without pedals.

But fear not- the multigym seat became a step bench and dip location, the wall a place for wall squats, towel a band to do lat pull downs on the multigym, and stretching area became the primary training zone!  The following workout can be done at any hotel gym, or hotel room.  Space is not key, your motivation is!! 

Do Anywhere Workout

3 minutes step ups on bench/step

Reverse foot raise (on bench/step) stationary lunge- 20x each leg

Speed Skaters- 2 minutes

Push Ups- 1 minute

Stationary Caterpillars to 3 narrow grip push ups- walking back to jump- 20x

Towel Lat Pull Down- 20x

Reverse Jump Lunges- 20x each leg

Wide Spirit Finger Jumping Jacks- 2 minutes

Shoulder Dive Bomb Push Ups- 20x

Wall Sit with Scap Squeeze- 1 minute

Mountain Climbers-20x to Plank hold- 30 seconds

Repeat 3-5x

Have fun traveling and enjoy the adventures!

--- Erin Kreitz Shirey- Power Fitness PDX Master Trainer & Coach
                 powerfitnesspdx@gmail.com       503.70312.69        www.powerfitnesspdx.com  

[Posted with iBlogger from my iPhone]

Last Date for Power Fitness PDX In Portland

The question has been where the potential new move may be for Power Fitness PDX.  Decision was made on Tuesday that my family will be moving to the San Francisco Bay Area.  Thus, the last day of Portland classes will be Tuesday, December 22nd.  

While sad about leaving Portland, I am grateful for having been given the opportunity to train such an incredible group of people in Power Fitness PDX and Power Outdoor Fitness.  To see you gain confidence in your athletic "selves", find a way to get stronger and like doing so, gain knowledge in how to exercise when outside of the gym environment and have FUN being active.  You made training YOU at 5:30 am easy since I always knew it would be full of laughs and sweat at the same time. 

Power Fitness PDX Last Portland Classes: December 21st & December 22nd, 5:30-6:30 am

Drop in classes: 1/$20 or 2/$30

Now I bring Power Fitness PDX to the Bay Area.  Yes the PDX stays in the name, I am forever grateful for the wonderful City of Roses that helped evolve Power Fitness PDX into a business.  Classes start the last week of January for Power Blast CAMP and the first California session starting February 1st, 2010.  Share with friends and family in the East Bay, it would be wonderful to have them start Power Fitness PDX too!  Email to be put on the newsletter list- powerfitnesspdx@gmail.com .

Cheers!