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 

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.

Belated Post- workout and inspiration from Monday, 8/29/2011

Hello!

One Full week without Power Fitness PDX and I know you are ALL rocking and rolling with working out on your own!  Right now I type from the Oregon Coast with quads that are fried and a mind that is inspired.  Hood to Coast was incredible this year- in part because of all the talented participants.  Our Team did incredible, and my own splits were great and I know I gave it my all.  AS in when I ask you to put it all out there...I put it ALL out there which really was hard by the third hilly run in 24 hours.  Yet I told myself I would not let anyone pass me, to only pass people and...I did but to one. The one person was a young military veteran who was wounded in the war, and on a team powering through with their wheelchair bikes.  We played cat and mouse back and forth on the hill and then on the down hill he had the wheels, literally, and the best smile as he passed me. For him, I was honored to be Road Kill (Hood to Coast term for anyone you pass when racing).  He inspired me after I finished to never ever EVER even contemplate giving up on anything I deem impossible, as everything is possible.  He stood for challenge, courage, compassion, laughter in life, and camaraderie. Thus, I ask you....

What do you feel you stand for in health?
What is your biggest fear in fitness, and what is holding you back?
What goal are you eager to accomplish in August?

For tomorrow and Tuesday's Fun workout...
100 Club of:
Speed Skaters
Dips
Burpees
200 yd. sprints
False Starts
Runner Lunges
Plyo Push Ups

And 10 Planks for 1 minute.
Split the 100 reps to 4x25 reps or 5x20 reps

Wish you a fantastic morning tomorrow! Work and play hard remembering to Challenge the Power of YOU!!

Cheers~

--
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiologyo
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
b-Blog
f- Facebook
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Please take a peak at the new resource dedicated to support rockin' Moms in their efforts to become their fittest selves while juggling work, kids, school, and finding 15 minutes to exercise during all stages of motherhood. www.powerofyoufitness.blogspot.com.  You can also catch up with Coach Erin on her personal blog Embrace Life's Challenges

The future is not set, there is no fate but what we make for ourselves.- Irish Proverb

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]

One Life, LIVE it, LOVE it!

ONE Life, LIVE IT and LOVE IT!

My daughter, Makenzie, came home Thanksgiving night from UCSF Medical Center. She came home after over 2 months in medical care, 9 days in ICU, 2 blood transfusions, unknown reasons why she got sick and one major stomach surgery to drain a pseudocyst from her Pancreas that weighed almost 5 pounds... in her original 50 pound 6 year old body. She now weighs barely 40 pounds, has lost a lot of her muscle tone, and has a slight protective hunch over her stomach. But she is ALIVE and came home with a spirit that was stronger than before, gumption to challenge herself to have FUN when her body was taken over with pic lines, iv's, blood cultures, NJ tubes, and lack of control of any movement that happened. She overcame more in 10 weeks than most of us overcome in a lifetime...and did so with a determination to face challenges head on and not take "no" for an answer. For that I am forever thankful, blessed, grateful and determined to NEVER take my life for granted or take each day without acknowledging the gift that it is.

We have ONE life, have FUN and LIVE IT fully! Often when life gets too busy, our health gets put to the side. Why? Of all things, our health should be put to the forefront and not taken for granted. Our health is what gives us strength to move forward, the courage to challenge ourselves, the desire to open our hearts and love fully, and the devotion to get outside our comfort zones to embark on new journeys. Without our health, we wouldn't have the strength to take on any of the above. I ask you, what are YOU doing to strengthen your health? What are YOU doing to overcome your fears and overcome physical goals? What are YOU doing to push your body's limits each day and each week?

I know for me, being a trainer and lifelong athlete, I have pushed myself but needed a new goal to push me harder. Thus, while Makenzie was at the hospital, I decided to do Wildflower Triathlon again in Spring of 2011. When I registered I realized that doing the Olympic Distance was going to be tough BUT not a new Challenge. How could I help my daughter overcome her challenges with her body if I was being complacent with my own personal fitness goals? So...as much as I knew my future would be challenged with long rides and longer runs, I registered for the Long Course (Half Ironman) Triathlon Distance for Wildflower. I have never competed in that distance at this course; a very hilly and challenging course. But if Makenzie could fight through her health challenges and come out on top with a smile, I can challenge my body to push through a cold 1.2 mile swim, 55 mile HILLY bike, and 13.1 mile hilly and HOT run. She'll be cheering me on, as I have cheered her on the past 10 weeks. She is my constant cheerleader in my mind, whenever I think I am tired or weak. I envision my little girl, scared of the unknowns and the pain they bring, but facing them all head on with fierce determination. If she can fight for her life, I can take my one life and fight to climb a hilly ride on a bike or run when my body feels beyond depleted.

What can YOU do? You have ONE life. Live it. Enjoy each day and live, love, laugh to the deepest depths your body knows possible.

I look forward to sharing the holiday season with you, as we cherish all that we CAN do and all that our bodies are ABLE to overcome!

Cheers to you this wonderful and blessed holiday season.

Challenge the Power of YOU!

---Erin Kreitz Shirey,
Owner & Lead Trainer of
Power Fitness PDX LLC

Link to info about Makenzie's journey and all she overcame. Photo above taken in the kids playroom at UCSF1 day before surgery.11.21.10