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

Testing Stats- Look Who ROCKED Various Ways!

Seriously, how can you have a base of everyone where the shortest plank is :54 seconds?? Often people can't hold the plank for more than 30 seconds!!  This week everyone in Power Fitness PDX did fitness testing, and will again on Friday, September 2nd. It is always good to see where your baseline is, where you want to improve, and how strong you are. People don't always give themselves the credit they deserve in regards to their hard work.  YOU are many of "those people" who don't credit yourself enough.

When looking at the stats, I can't help but have a huge grin on my face from knowing all the hard work you have done throughout Summer, and how incredible you work every morning. To have some of the top stats be from women who range in age from 32- 65 is phenomenal!!!!  Age is nothing but a number, you can stronger each hour of each day!

Mile Highlights: Dory clocked in at 7:20, Judy 7:56, Annie 8:20, Cory 8:35 and Tina 11:59 power walking! 

Push Up Highlights: Estie 42, Dory 41, Andrea 24 (used to max at 8!), Jeanne & Jen K. both 15, Donna McR did 14, and even those who were nervous about doing 1 perfect push up did 5! 

Wall Sit Highlights: Annie & Tina will be the Wall Sit Queens! Both could keep going at 5:00+ minutes, while Leslie wasn't far behind with 4:43!  Again, the first off the wall was at :54 which is impressive; almost one minute on the wall!

Plank Highlights: Wowie- 5 people did 2:30-3:09! Julie Ann, Estie, Dory, Annie and Andrea!!  Three got past two minutes- Cat, Jen K., Sylvia! 

Everyone tested fiercely and proved that TEAMwork, focus and determination can push anyone to the next level.  I look forward to seeing how all will test in 6 weeks.

Congrats and make time to Challenge the Power of YOU!! 

Coach Erin

Those who tested from MWF & TuTh classes:
Andrea, Annie, Cat, Donna, Dory, Estie, Jeanne, Jen D.C, Jen K.,  Judy, Julie Ann, Cory, Leslie, Tina, Sissy, Donna
Those we missed and can pre-test by Friday at home: Caprice, Danielle, Jolynn, Mary Ann, Rebecca, Sue, Veronica, Nikki 

Clean Challenge UPDATE!! 2 New Challenges

 The two weeks was tough for some because of the Summer travels, but the requests were made for a few more challenges.  Take a peak and register for one or both of the next two challenges!!


Summer BLAST BOOT CAMP Clean Challenge:  August 10th-17th

Commit to 5-days of Power Fitness PDX, Saturday workout at Lyon Street Stairs, 1 workshop to cover eating CLEAN on Wednesday, August 10th, and additional follow up workshop on Wednesday, August 17th.  Workshops are 6:30 pm- 9:00 pm (most likely end by 9pm). Topics cover food choices, combining foods, energy levels, why clean eating affects quality of training, balance, and how to keep your energy going throughout the week so you don't burnout on the weekends. Cost is $75, in addition to 2x/week Session of Power Fitness PDX. First 10 to register cost is ONLY $60. Space limited to 16 people. Register by emailing Coach Erin,powerfitnesspdx@gmail.com and include your one challenge you have had this Summer with either health, fitness or nutrition and what prompted you to register for the Challenge.  


Challenge the Power of FALL - Two week workshop/Challenge/classes September 12th-23rd 

Refocus the energy onto you and your health and fitness goals after a busy Summer traveling, BBQ's, long nights with your friends and wine, running all over and entertaining all you adore.  Now time to focus and adore YOU. ie: A mini New Year New YOU Challenge.  Limited to 12 people. Cost is $150 if register by August 15th,  $175 if register by September 3rd.  Must be registered for Power Fitness PDX classes 2x/week. Guaranteed you will find some changes and means to evolve your own goals in health, fitness, wellnes and eating clean.

Any questions or concerns please email Coach Erin- powerfitnesspdx@gmail.com 

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]

Dedication. Discipline. Determination

As a trainer it is often assumed you have an innate athletic ability.  Your clients assume you don't get tired, that your body doesn't get worn from teaching classes day in and out, and that you are "lucky" to have a strong back or arms. But what clients sometimes don't realize is that being a trainer takes constant work and discipline like in any profession.  Ours is just one that is apparent to all since we "wear" our work via our bodies. If we are not keeping ourselves strong and in shape, you know. If we are not being disciplined in getting our own workouts, you can tell when we teach.  Thus, as a trainer you DO have to plan your workouts like everyone else.  You have to manage your schedule to allow time to get in cardio, strength, balance and agility work.  Throw in the schedule teaching a few hours of exercise classes and additional hours of computer work and yep, it is easy to make excuses why not to work out like those you train.

But for me, to be a trainer, means I won't back down. I must practice what I preach and be honest with YOU along the way.  I must make time to run on days I would rather sleep an additional 45 minutes. Schedule time to lift weights during my only open workout window mid-day, when I would rather enjoy a leisurely lunch with my little one and friends.  While I do love to train for triathlons and running, I am one to admit I would rather do that than strength training.  I sometimes talk to myself during the first 10 minutes of conditioning work saying, "I REALLY don't want to do this. Erin, give yourself at least 15 minutes to get going.  You MUST sweat before you can stop anything." After the first 15 minutes, the endorphins have kicked in and I am in the workout and training groove. I feel my muscles engaged and am inspired to go longer and push deeper.  I know that the after-effects are INCREDIBLE and how I feel post exercise is a natural high like no other.

Exercise takes discipline, but the discipline brings unlimited rewards. Yes there is time you must put in to smooth out your schedule and create windows to exercise, but remember, at the end of the day nobody ever says they wish they didn't exercise.  Rather, people say at the end of the day "I wish I did exercise. I'll just start tomorrow".  But I ask YOU, "Why start tomorrow what you can do today?? Why?".  Look at your schedule and find 2-3 15-30 minute windows.  Once you do, try one of the at home workouts, go for a run, come to Power Fitness PDX early in the morning, or turn on your iPod and dance around your house.  Whatever you do, know that we are all in the exercise challenge together.  We are ALL working at strengthening ourselves daily and making time to Challenge the Power of YOU!

 

Cheers!

Erin Kreitz Shirey- Owner, Lead Coach and Trainer
Power Fitness PDX LLC
www.powerfitnesspdx.com    

**Make sure to take a minute to register for the Power Fitness PDX Power of YOU Fall Fitness Challenge- a bit of POWER for all UBERr Women. September 27-December 3rd, 2010