Coach Erin's Holiday Tips to Squeeze in Exercise and Feel Good!

When it comes to the Holiday Season, people think they have to give up their exercise regime and jump start it in January.  However there are many ways to work up a sweat and keep the belt notch where it is, if not one less come January.  To be thinking about it is already a big step, since you are aware of the potential challenges you’ll be faced with that zap your time.  Take these tips and fit them into the month of December.  The guarantee is you’ll be strong, have energy to deal with the unexpected visits, parties to plan and shopping to  accomplish.  Hopefully you can even have a few minutes to yourself.

1.   When doing your holiday shopping, work up a sweat!  According to the American Heart Association, you need 10,000 steps a day. Why not make all of those steps count at the Mall. 

·     Try to park farthest away from the Mall’s entrance when possible, even in the rain. Park on the opposite side of the Mall from where you will be shopping, and speed walk your way to the store. 

·     Use the stairs! It is so easy to want to hop on an escalator, but use the stairs. If you have a munchkin in a stroller, yes, use the elevator, but then take an extra lap around the Mall.

·     Wear a pedometer.  Monitor your steps.  If you’ve completed most of your shopping, window shop at a speedy pace until you reach your magic “number”.

2.      Take a family bike ride through your neighborhood to enjoy the Holiday lights.

·     Why not make it a family tradition to go on a bike ride 2x/week during the holiday season?  Do it when everyone is home from school and work, just before dinner time.  You can make a game of whose house you like best, and who has the most phenomenal decorations.  It will provide great dinner conversation, and if everyone is biking together, a special way to have family time.

·     For safety, make sure to have everyone wear reflective clothing, helmets, and bike lights.

Enjoying the lights while the legs are working hard

3.      Why not have caroling parties?

·     Caroling is such a special tradition that should have a re-growth for its healthy aspects.  Gather up a group and take your “caroling” to the hillier neighborhoods.  Create games with seeing “who will get to ring the doorbell first”, which will keep people on their feet and the pace fast. 

·     Turn your caroling party into a scavenger hunt.  Create a list for everyone to get: One candy cane, one Christmas card from last year, one jingle bell, etc. You’ll be surprised at how much of a workout it is when competition is involved! 

4.      When wrapping your gifts, take a break in between each wrapped gift to do exercises.

·     This sounds timely, but it will make your gift wrapping much more fun and also energetic. In between each gift you wrap, do a set of 12-15 repetitions of squats, push – ups, lunges, dips or hold the plank for one minute.  If you put on your favorite holiday flick, such as Love Actually, you won’t even know the time has flown by. At the end of the Movie, you will have done strength work as well as gotten your gifts wrapped.

5.      Try to squeeze in 20-30 minutes to go for a run or walk by yourself. 

·     When it seems as if you are rushing from one appointment to the next, and you don’t have time for yourself, it is imperative to set aside a little me-time.  As challenging as it may seem, if you can wake up 30 minutes earlier, run on your lunch break or bike after work you will feel much better. To have that time to clear your head and rev up your endorphins at once is priceless.  Carve it out of your schedule 3x/week and you will truly make it through the holiday season with ease! 

Use these tips and have fun. The Holidays are about the memories you share together, and this year they can be memories of exercising through the season. 

When not chasing after her two little girls or teaching fitness classes, Erin Kreitz Shirey is the CEO/Master Trainer/Running Man Laugh filled Coach and Owner of Power Fitness PDX.  An award winning trainer recently named 2011 Most Motivational Personal Trainer by Alameda Magazine, and currently the Top 10 Finalist for PFP Personal Triner of the Year, she has written for various athletic publications, been a contributing editor on the hit morning show, Better, and has fitness DVD’s arriving late 2011.  Erin has a BS in Kinesiology, is an ACE Certified Personal Trainer, Fit to Deliver Pre and Postnatal Certified trainer and Sports Nutrition Certified. Visit Erin and learn more about her trainings at www.powerfitnesspdx.com

Another study shows...Exercise helps with Depression

Another study has proved that Exercise helps when battling depression.  It has been proven time after time about the increase in endorphins affecting one's mood, altering their personality to a state of greater happiness.  Take a read from a study in Exercise ETC Fitness Education Monthly Newsletter:

Can Exercise be a Prescription for Depression?

A study was conducted at the University of Texas Southwestern Medical Center in Dallas on patients suffering from severe depression.  These patients were currently on prescribed antidepressants and were not responding fully to the treatment.  Usually when this happens, doctors prescribe a second medication, but this is often expensive and only usually works for 20-30% of the patients.

Dr. Trivedi decided to try exercise instead of this second medication.  While one group exercises 10 minutes per day, a second group exercised for 30 minutes per day.  Both groups remained on their one medication for depression.

While only 29.5% achieved remission, it still presents a strong tie between exercise and depression improvements and can be used as a valid treatment option.  Another good point is exercise is less expensive than the second medication that could have been prescribed.  And lastly, exercise has no side effects while the medications might.  Exercise really is medicine!

Trivedi, Madhaukar, M.D, "Prescribing Exercise to Treat Depression." The Journal of Clinical Psychiatry, NY Times.  Aug. 2011.

11 Day Clean Movin' Challenge -7/18-7/28

Monday, July 18th, also starts a new 11 Day Clean Movin' Challenge.  The goal of the Challenge is to break out of a current habit, eat clean and healthy, and incorporate those elements to your daily lifestyle.  The challenge will have workshops, a couple's workout night, additional specific exercise calendar, and make you focus for only 11 days to kick it up a notch!  The workshop dates are:

Monday, July 18th- 6:30-8:30 pm
Monday, July 25th- 6:30-8:30 pm
Date Night Workout with Healthy FOOD after - Wednesday, July 27th- 6:30 pm-9:00 pm

Part of the Challenge is keeping on online food diary that you will send to me daily.  The Challenge will also include how to eat without guilt, look towards the weekend with hope of good foods- not fear of a Monday food hangover, how to push your fitness limits and believe in yourself, how to push your spouses limits with exercise and workout together, and how to live realistically healthy, active and clean.  Cost - $50 for the whole Challenge. Limited to 15 (outside of date night- that is more because of the +1's). RSVP and register by July 13th.

Friendly reminder the Thank YOU Specials- Expire Sunday, July 10th !

Cheers-
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269
e- powerfitnesspdx@gmail.com
w- www.powerfitnesspdx.com

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]

Class for YOU to DO!

Class for YOU
Light and heavy weights, use at a park/field setting with picnic table and bench
Do the same amount on each leg

Run 3 laps around field
At picnic Table, Drop Legs-
Drop Legs on Bench 20x-Step Up 20x-Heel Drops 20x -repeat both legs
Jump Squats 20x
Push Ups 20x
Jumping Jacks with light weights 20x

Jog 2 laps around the field
Crab Walk forward and back-20 counts each way
Grass Dip and 5 count holds-20x
(roll over) Plank Hold - 20 Count
Side Planks - 20 Count

Jog 2 laps around the field
Walking Lunge with Military Press- Heavy Weight-20x
Crossover lunge with Hammer Curl - Heavy Weights- 20x
Speed Skaters- 20 counts each leg
Burpees - 20x
Sumo Squat with Tricep Press- Light Weights- 20x

Jog 3 laps around field
Plank- 20 count
Side Plank Both Sides- 20 counts
Repeat 3x

Repeat whole workout 2 or 3x, time permitting

 

- 2011 Copyright Erin Kreitz Shirey

Couples that train together, stay together! Valentine's LOVE exercises

Those who exercise together stay together! My own husband and I knew we were meant to be together when we did our first run together. Both of us tried to race to the finish, and then did a circuit of push ups, dips, lunges, burpees, and bicycles.  I realized he was the one for me, as the workout was before we were going cycling for the day.  My perfect companion in so many ways, and for you, you don't have to be competitive, although it is fun, but just being active together can do wonders for the two of you as a couple and your self esteem. When exercising, it not only strengthens your muscles, but helps release a plethora of feel-good endorphins. Why not fuel your Valentine’s Date Night with them? Fall in love with your partner all over again (or at least kick his/her bum). Partner Squat (Strength and Endurance): Face your partner with your feet shoulder width apart. Sit back into a squat,* hold for 10-30 seconds. Grab your partner’s hands in front of you and jump. Repeat 3 times, do 10 reps. Chase (Cardio and strength): Try to beat your partner to the top of the stairs, then let your partner chase you. If you don’t have stairs, run in place for 60 seconds, keeping your knees as high as possible. Repeat five times. You can also do sprints in front of your house from your place to the stop sign or house one block away.  Pretend you are racing for who makes dinner or does the laundry- the competition is under way! Push Up Play (Strength and balance): Face your partner in push-up position*. On your way up, raise your right hands and “high five” one another. Repeat on the left side. Attempt to go slower or faster, encouraging one another the entire time. Advanced partners can raise a leg with each push up. Keep going until you can’t do it anymore! *proper form is extremely important. Touch the “bum” you love (Strength and fun): Lie on the floor with your knees bent at a 90-degree angle with your feet pressed against your partner’s. Bring your belly button towards your spine, look towards the ceiling, and keep your hands by your side. Gradually raise your head towards your knees while your hands are reaching towards your partner’s. Quickly touch hands and return to starting position. Repeat 15-20 times. For more resistance and challenge, push against each other’s feet more intensely. Repeat the circuit 4x. Have fun and Happy Valentine’s Day to you and your turtle dove!

* Tip- Register for a race together. Always fun to train, race and finish celebrating each others' successes! Photo is before the 100th Dipsea Race - 6.13.10 *Tip- Make each other laugh as you face one another in squats or compete when racing to the stop sign! Laughter is wonderful medicine for any relationship too... *Tip- Find active couples and  hit the trails, with your partner and friends!It is always fun to exercise with other like-minded active couples. Mark your calendars-  Next date night for Power Fitness PDX is March 4th!

REAL goals- REAL friends- REAL health

It is now January 31st, 31 days into 2011. How are YOUR goals coming along?  Are you meeting them? If not, what is holding you back and keeping you from challenging yourself?  Did you actually "put your goals out there" as suggested?  It has been proven to make a significant difference when it comes to achieving them.  Now, check in time.

At the beginning of each Power Fitness PDX class, we do a check in. The check in does have a focus, without some participants even realizing it.  When discussing what participants want to accomplish at the at the beginning of each session, they are stating something to be worked on and achieved.  It is not to solely wake up and exercise 3 times each week, but to wake up and push to do 20 strong push ups in class or to go running twice each week on Tuesday and Thursday.  When making the announcement in Check In's, the words are "out there" and can't be taken back.

Earlier this month, I wrote a piece for The Power MOB about goal setting and specific exercises for those strapped on time.  Following up on that, is the art of making time and following up on your goals.  With checking in with one person, two persons, three or more you add one more layer to your support network.  You want to be supported by people who believe in you, but are also honest with you.  If you are telling yourself and your friends you are pushing it 110% in class and I notice you are taking rests every 5 minutes, you will be called out because that does not help YOU in achieving your goals.  Where ever you are with your personal goals, reassess.  I just did, and this is what I personally realized when checking in with my teammate, my husband Jack. 

In November, I registered for the Wildflower Half Ironman. I felt if Makenzie could conquer the hospital and her battle for life, i could conquer one of the toughest Half Ironmans. It was a means to prove to myself and to her that anything is possible. But, she was back in the hospital in December for another couple weeks and didn't have a real green light of going to school until December 29th. The race is now 3 months away. With the training hours that go into a Half Ironman, I have to downgrade to the Olympic Distance of the race. Makenzie still has many needs and isn't in school a full day, Jack's new position has him working late hours and I have re-launched Power Fitness PDX full force. Thus my training time for this distance is altered significantly. To keep that pressure over me of the Half Ironman wasn't fair because it was eating at my value of self and balance. Now, I am training for the Olympic Distance for Wildflower, will do 3 more Olympic Distance Tri's this Summer, and hopefully a Half Ironman if timing allows. If not, there is next Summer.  With shifting the focus, it has the intensity of workouts and my time with my kids on a more quality based level.  The balance is back in place and I am able to enjoy, verses stress, over meeting my own athletic goals.

 Check in with your goals.  Talk to your support team about where you are, and evaluate what needs to be changed.  There is no day like today to get started.  Don't worry about what you are not completing, but focus on what you are and how to conquer the next step. You can do it, you have support, you have each hour to GO FOR IT!  
 

--  Erin Kreitz Shirey, 2011
 In addition to being the CEO, Lead Coach & Trainer for Power Fitness PDX, Erin has her BS in Kinesiology, nationally certified personal trainer and certified sports nutritionist. Erin can be contacted at powerfitnesspdx@gmail.com or www.powerfitnesspdx.com

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

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.

Friday Funnies

This morning in Power Fitness PDX it was full of Friday Funnies. Everyone was "on" and throwing out one-liners making it hard to teach with a straight face. Then again, it is often hard to teach with a straight face all of the time!  Regardless, class today led me to say again "Thank you!" for letting me do what I do.  I am overjoyed teaching and helping everyone reach their health and fitness goals, especially during the holidays.  Be realistic with yourself during this time of year- work hard daily and enjoy LIFE daily.  Take in this time for all that it offers and do some wonderful holiday activities with your friends and family:

• Add an additional 30 minutes of cardio exercise and RUN through your neighborhood at nighttime checking out holiday lights.
• Do a walking tour of downtown Portland's highlights with visiting family.  Head from shopping on NW 23rd, to wine tasting at Cork in the Pearl, to yonder over to the Benson for delightful decorations, visit Santa at Macy's Pioneer Place and end enjoying the view and a nice meal at Departures.  The walk will add in 4 miles of distance, and 7 miles if you include the downtown waterfront loop too. 
• Bring your family and friends to the drop in classes for Power Fitness PDX on December 21st and 22nd.  Share with them the way you kick off your morning and enjoy hot coffee after! 

Have fun this holiday season and make sure to remember the memories you are making verses rushing through them.  This time happens once each year, cherish it!!

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!