21 Day Challenge

21 Day Dig Deep Challenge

Happy Day 1/21 of the 21 day Challenge. How are you feeling about this adventure?  I am excited, and eager to truly tune into every one of my own body's needs.  I am excited to push my limits and also to push my comfort zone into a better zone for myself, which will transpire to be a better trainer and coach for you.  I type with Emerson cuddling up alongside me, on this windy Summer morning.  What happened to our sunshine??
Some questions for you to get started:

1. What are your goals the next 21 days? Nutrition, Fitness, Energy, Balance, Life
2. How are you feeling NOW?  Do you wake up and feel bound with energy, or are you sluggish? 
3. How much do you exercise daily? Weekly? 
4. How often do you see your friends, and talk to them on the phone? NOT text and email, but actual conversation hearing the octaves in their voices.
5. How do you take time to step back and reset your inner clock? 

My own goals stem from feeling in a rut. I need to get some added energy again, and feel the incredible endorphin rush from working out.  Everyone needs to reset their inner selves at times, and seeing that it is my personal time, and from what I have witnessed teaching the PFPDX'ers, it seems it is many person's "re-set" time too. Therefore, we will all Dig DEEP together!  We will push limits, eat clean, get sleep, take care of our needs, and at each day's end have no regrets. Instead we will have THANKS for digging deep to challenge our comfort zones, our body's ability to push itself, our inner souls ability to be fulfilled and be thankful for eating food to fuel our actions to Play HARD.

21 Day Rules:

1. Get to bed by 10:30 pm nightly (10:00pm is even better).
2. Drink 100 ounces of water/day. Tea does count. 
3. Eat 2 servings of vegetables at lunch and dinner, 1 serving of lean protein at lunch and dinner.
4. Do at least 60 minutes of cardio exercise daily. 
5. Do the strength workouts posted, in ADDITION to what you are currently doing.
6. Log all of your meals and implement the daily goals put out there by me, Coach Erin Kreitz Shirey.
7. Keep a journal and record everything. Carry it with you- in your briefcase, purse, etc.  LOG daily To-Do list, all food, all moments of clarity, all workouts, all times of bed nightly.
8. Log all food in Livestrong.com and join the DigDeepPlayHard Group. The link is here: http://www.livestrong.com/groups/group/digdeepplayhards-group/
9. Tell your friend who you see daily what you are doing. Keep him/her accountable with you of being supportive. When you say a goal outloud, you MAKE it happen! Hence this Challenge!!
10.  HAVE FUN and pat your back for making a change right now.

Now, the video that was posted on Facebook, and is for YOU to motivate you to get moving.
Click the YouTube Video :
You Tube Video #1
** For whatever reason, the video is not wanting to embed in blogger.  Please click the link to watch it.

Report back to me- email me if you are going your challenge alongside me. I am excited to share this journey with you!!!


Cheers-

Coach Erin Kreitz Shirey

Couples Date NIGHT! Friday- August 12th!!

Aloha!  

Bonus Betties who PFPDX'd when Coach Erin was on vacation!

We are back and ready to train and play!  Yesterday was an intense Tabata workout, and come tomorrow we're doing light weights and stairs. But on Friday- you could pull a double PFPDX day and join for a boot camp - date night too!

Coach Erin & better half, Jack, training on the Na Pali Coast

Come join for the Power Fitness PDX Boot Camp n Date Night!  Couples who train together stay together and we train and play hard. See who is stronger in a wall sit, you or your partner. Go for the gold with a push up contest.  Why not challenge each other while encouraging each other to push harder!

Friday, August 12^th, 6:00 pm Power Fitness PDX Boot Camp at Washington Park followed by Food & Drinks at 1400 Bar on Webster Street!  

RSVP by Wednesday, August 10^th- powerfitnesspdx@gmail.com and register online at www.powerfitnesspdx.com

Estie and Ben laughing HARD after push ups with tough guy Dave!

Post Boot Camp N pre Pub Date Night'ers!  FUN!!!!  RSVP- powerfitnesspdx@gmail.com

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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