Dig Deep Play Hard Challenge- Days 12-21/21

Dig Deep Play Hard Challenge Map from Days 12-21.  You can do this Challenge. You have it in YOU to push yourself to try something new and become your best self yet. Challenge the Power of YOU!

Day 12:  Did you read the update for Days 1-11? How are you on your path? Did you push it hard in today's workout? Was your cardio hour full of HIIT intervals? Did you drink your water, eat clean, no wheat or sugar? 8 hours sleep each night? Tackling your To-Do Lists? Today was a PUSH day--- work the workouts so they don't work you wrong. Be ready, tomorrow is another workout and nutrition ideas and options.
Day 13:WOW, the 100 Club Workout is a TOUGH one. Your entire body will love you. Modifications you can make if needed: Down Dog Push Ups- do 5 right, 5 left, 5 right, 5 left for your 20. Burpees with Jacks-...if you are getting tired shift to 6 reps, or 2 reps with each burpee.
How ARE you doing? Do you feel cleaner today, day 5 of no sugar or wheat? Are you drinking all of your water? Have you noticed you overindulge in one foodgroup? Are you writing in your journal? Keep up all of your hardwork!! Only 8 days left! 100 Club Video Here

Day 14: Active Rest Day- Stick with the Challenge as best you CAN, and do something fun today. Not a specific workout, but an active day with eating clean. Ride your bike to the Farmer's Market, explore new neighborhoods by foot, do a walking adventure in the city you live, play beach volleyball, go on an adventure date, or host a dance party in your backyard.

Day 15: 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 lu...nch, 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!
Day 16: Today, 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. Refer to BLOG post here.

Day 17 & day 18/21- Days to follow up to push, and step back to assess your work. How did you do? Where are you feeling stronger and weaker? Have you learned a lot along the way, or are you feeling as if you struggled through the 18 days?
The last three days of the Challenge, I want you to embrace every element.

1. Drink 85-100 oz water


2. Sleep 8 hours


3. EAT CLEAN and log food


4. No sugar or...wheat


5. Cardio with HIIT intervals 60 minutes/day


6. Strength work Day 19 & 21, with Core work focus Day 20 (videos day 19 and 20)


7. Pre plan your food


8. Focus on To-Do List and refer back to it


9. Step back for 20 minutes to have no technology, read a book or meditate


10. Refer to your goals; highlight your strengths, see how far you have come, what you would like to work on next, where you feel you'd like to grow and how your nutrition affects your daily activities


11. Add in 20 extra minutes of cardio and strength intervals- Day 4 video.

Day 19: You can do this workout and you WILL do this workout. You have worked hard for 19 days, just 3 more. Keep it up! Strength Workout Here


Day 20: Get Centered-When out doing errands and work today, spare the air and use your body to go from point A to B. Run, walk, bike, skateboard or heck, why not kayak to your destination if you can. Once there, smile and say "Hello" to as many people as you can. I promise you will feel much more centered and relaxed after.- Being centered allows you to step back, assess, and then push farther ahead.  YOU are almost at the end of 3 weeks.

Day 21: Core Workout. You had asked for one, I promised and while it is 24 hours late, it was made with love for you. Now tell me, what is one thing you learned about yourself with this Challenge? Recap tomorrow, but tonight, think about one thing you gained (in addition to strength), while you lost inches.
Core Video Here


Dig Deep Play Hard Challenge- FINAL DAY!! How are YOU feeling? What did you learn? What nuggets will you incorporate after the challenge?
I dare YOU to now push yourself and register for something athletic you have never done. A triathlon, a half marathon/10K/5K, Kayak race, soccer tournament, rock climbing trip, or an overnight running relay.
I was able to push it hard, gained strength, lost stress and 4 pounds along the way. So excited! KEEP IT UP!!
Dig deep. Play Hard!
Cheers-
Coach Erin Kreitz Shirey
Video Link Here
** Please share your nuggets you've learned along the way, and what you will incorporate from now on. SO proud of you!

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

Mother's Day Class Gratitude

Letter written to the participants of the 7th Annual Mother's Day Class.  Those who couldn't come, we missed you. Those who did make it, thank you so much.  What a special day. -Coach Erin

Med Ball Over-Under Relay-Team Meredith-Erin-Jack

Friday, May 6th, 2011- 3:00pm 

Side stepping b/c PFPDX rule is to always move!

weekend with your family. Take a bike ride, run to the beach together, play at the park and play tag, put on old hip hop and dance in the living room...whatever it is on this Mother's Day toast your strong self and the incredible body and gift of a body you have.

Thank you for supporting Believe in ME!!!!  We raised $730 for the foundation, which is huge and incredibly appreciated!!!  To see the excitement and laughter with each raffle prized announced was a blast.  Thanks to Amy's Kitchen, Au Lait for coffee, Glaceu for the Vitamin Water and Smart Water, Shay's Cafe for the yummy fruit, Feel Good Bakery for the tasty sweet breads, and to Sonnemans (my bonus parents) and my parents the Kreitz's for their help.  The Mother's Day Class is a celebration of community, and I look at the community you are and have become the past year.  It is inspiring.

Some of you had questions about classes and the specials. I attached the specials for Mother's Day that are valid through Monday Night.  You are able to reserve space for Sessions ahead if you know you are committed to doing so.  One gal today purchased 2 Months and is using one in June and one in August.  I need to know for class spacing and logistics. There were many questions about additional times and if there are at least 12 people requesting and committing to a time, we can make it happen if it is between 5:00-10:15 am. A great Mother's Day Gift is health and fitness- in other words - Power Fitness PDX. ;-)

I wish you an incredible weekend. For those I will see tonight for the Couples Date Night & Pub Boot Camp- get ready for some more laughter and challenges with your better half...you decide who is the better half not me. ;-) Have an incredible weekend and I wish you a memorable Mother's Day!

Cheers to you!  Take time to Challenge the Power of YOU!

--
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
b-Blog
f- Facebook
t- Twitter

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

Leaving trails...

Do not go where the path may lead. Go instead where there is no path and leave a trail. 

-Ralph Waldo Emerson

The Power Fitness PDX'ers are doing incredible and leaving a path wherever they go.  The women come in the morning ready to tackle whatever is thrown at them. It may be with some complaints, some elements of frustration, but they are doing it and doing INCREDIBLE.  As  a coach, a Personal Trainer, an athlete, a  Mom, a friend and a supporter to all whom I care for I can't say enough how proud I am of the Power Fitness PDX Team.  Often people start with no idea of what they are getting into,  but know that they will dedicate 8-20 mornings each month to workout at Power Fitness PDX.  They know the classes combine strength, agility, core, plyometrics, cardio drills, running, and more but may not know what that can mean.  But they come, and they laugh, and they push themselves.  Then they go home and inspire their partners, friends, family and children to exercise since they see the changes take effect.  

I have heard from many of the Power Fitness PDX'ers that their lives have changed for the better and they FEEL active.  I am beyond proud of them, and all of their hardwork. I am proud they have taken time to push themselves and make their "time" count. They have taken ownership of their bodies; deciding that NOW is the time to be active.  They are creating trails, and for some, in new uncharted adventures they never realized they would explore.  Hats off to the incredible TEAM of Power Fitness PDX. Together.Empower.Achieve.Motivate.TM  You are truly taking the time to Challenge the Power of YOU!

February 24th, 2011- an email from Cory S. (she is doing a tree wall sit n the light blue)

I just wanted to thank you for the great workout this morning.  I had forgotten how much I love the feel of adrenaline from working out.  I have had a really difficult time getting back to a point where I enjoy exercise.  I've struggled with a lot of disappointment over losing so much "training" ground. Each time I've tried to get back out there it's been painful physically and mentally.  At your PDX workout I was reminded of how much I enjoy my body feeling good!  I was able to work hard and delight in the endorphins.  Thanks to your class I'm over the hump!  I'm actually looking forward to getting on my running shoes.  This may seem silly...but I've been asking myself for months, "why do I care about working out...I guess I don't?"  Because it was not bringing me any joy.  However, today I found the joy in feeling my body work hard, feeling strong, and realizing I am really happy with what my body can do...and I can't wait to challenge it to do more! 

With Love, 

Cory

Friday, March 11th, 2011- Email From Annie C.: 

I feel great! 

While looking for something to wear for formal night on the Disney cruise, I pulled out an old box of dresses I haven't fit into in years.  My girls and I had a blast trying on these dresses (some fit, some didn't but it was exciting to see what did).

I've been running on my off days from PFPDX (clocking a 9:30-10 min pace for 4-6 miles at a stretch).  In April and May, I'll have to step up my mileage in prep for See Jane Run Half.  I also try to squeeze in some random exercises that you suggest when I have a few minutes break ... it's strangely addictive sometimes. 

Food wise, it's amazing what turns me off now ... I had a Costco hot dog one day and felt nauseous the rest of the afternoon.  We were at La Penca Azul last night and the platter of fried appetizers held absolutely no appeal. 

I am excited as fitness and exercise is contagious in a family.  My daughter Sydney just had the 1 mile timed run for Presidential fitness and she clocked 8:08 ... I'm so proud of her.

Keep up the inspiration!

Annie

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
     b-Blog   f- Facebook   t- Twitter

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

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

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.

Session Testing!

Friday, September 10th, was testing morning in the Women's Only Boot Camp.  Half of the group made it to class, and the other half will have fun testing later. The women did INCREDIBLE! And I don't say that lightly! Truly incredible! They came early when it was dark and left in what was one of the most beautiful mornings in a long time.

Highlights over all:
Veronica- Ran 7:13 minute mile (On June 25th it was 7:42), did 21 push ups on her toes and 33 overall, held the wall sit for 2:50 (on June 25th it was 1:01)!!
Kate- Held the plank for 1:47 (On July 29th it was 1:30), Mile in 10:30 (July 27th the half mile was 6:29)!!
Aimee- Ran the mile in 7:54 (on July 28th it was 9:13), did 30 push ups on her toes and 45 overall (July 28th it was 15 toes/33 overall) and the wall sit for 3:47(On July 28th it was 1:15)!!
Estie- First time testing and did the wall sit for 3:47, 16 Toes but 50 total push ups, and plank for 1:32!!
Heidi- First time testing and rocked 21 push ups on her knees, wall sit for 1:24 and did the mile in 9:19!!

Now curious what they will do next testing- WOW!!  Congrats ladies on making your mark!

YOU- Stronger YOU

We just finished Power Fitness PDX Testing.  It is a time that seems to rouse nerves from Junior High Physical Fitness Testing. Yet it is done because testing shows (or can show YOU) how far you have come in strength. But it is not just physical strength, but mental strength as well.  Many people equate physical fitness with the body and how it works, yet much of how we are physical reaches back to the mental state that got us there. While there may be nerves in PE Testing, the anxiety some spoke of in Power Fitness PDX is due to nerves of truly seeing where they are currently and how far they want to go.

All of us set the reality of what level we are at when pushing hard beyond our comfort zone, or do we? Some teammates' nerves aren't ready to be pushed beyond the comfort zone, which doesn't allow their body to get to the next level. That steps into the mental game and our powerful inner voice.

Your body is an incredible tool and CAN DO MANY THINGS! Yes, when testing, you should be sore the next day. "Why" you ask?  Because you tried your hardest to see what level YOU could go to. Not what your teammates could do, but what YOU could do.  You reached far to dig into your personal strength and hold a wall sit for 20 more seconds when wanting to give up. You pushed the mile at a pace that was uncomfortable but challenged your legs to feel like fire.  You held a plank with all limbs shaking and eager to give out, but a mind not allowing them to knowing there was a physical reserve to go longer.  You were determined to reach your age in push ups and while uncomfortable through each extension knew your limbs would flex and extend while your strong core wouldn't give out.  It is reaching THAT level of acknowledging YOU have the strength and courage to push yourself to try something you haven't done before.

I know you can do it.  You make it to class each day ready for the unexpected. You get frustrated with certain exercises but push through them.  Now allow your mind to help push YOU to the next physical level. Your body will follow and I promise to be along and guide you.

Congrats on another day of incredible testing. YOU amaze me daily making me eager to challenge myself harder and reach further for more goals than I thought possible.

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!

Are you ready to up the ANTE?? Tomorrow morning is about YOU!

Happy Monday!

Tomorrow morning is almost here!  Can you feel the excitement bubbling through me as I plan on the trial class??  Are you ready to blast through a workout during the week that starts the holiday zaniness? 

I copied the email below from last week about the trial class. The info is the same, and be ready to come and have fun. 

INFO:
When: Tuesday, November 24th, 2009
Time: 5:30-6:30 am
Where: Anti Gravity Center- 1606 NE 37th (between NE Broadway and Sandy)
Why: To get a killer workout and make a commitment to yourself
RSVP: powerfitnesspdx@gmail.com
Bring: water, towel, attached waiver, 5# weights

December Class Options:
11/30-12/18: Monday-Friday: 5:30-6:30 am co-ed
12/1-12/17: Tuesday & Thursday: 9:30-10:30 am all women

For the 5:30-6:30 option, you can come 2x,3x,4x or 5x/week.  For 9:30-10:30 you commit to the 6 sessions of Tue & Thu. There are drop in dates on 12/21 & 12/22.

I read an article in Health Magazine this weekend about additional ways to avoid the holiday addition of 10 extra pounds.  Obviously exercise is one of the means to do so...but exercising in the morning increases your caloric burn during the holidays. Reason being is when you workout in the evening during peak and busy times, you are more apt to cut your workout short by 10 minutes or 15 minutes, or end up not making it because of traffic and shopping.  When exercising in the morning, YOU commit to making the workout session before the holiday excuses and events pop into play.  We all knew the morning was the best time to avoid excuses, but now with knowledge that it helps avoid the average 10 pound holiday gain, there is NO excuse not to come to Power Fitness PDX morning classes.

Some quotes to make you excited and eager to train:

The only exercise some people get is jumping to conclusions, running down their friends, side-stepping responsibility, and pushing their luck!  ~Author Unknown

I have to exercise in the morning before my brain figures out what I'm doing.  ~Marsha Doble

I really don't think I need buns of steel.  I'd be happy with buns of cinnamon.  ~Ellen DeGeneres

And to let you know you should be moving and shaking with a motivational TEAM at Power Fitness PDX.....

People often say that motivation doesn't last. Well neither does bathing- that's why we recommend it daily. ~ Zig Ziglar

There will be December specials tomorrow for the December Session- Session 8:

Session 8- 3 Week Camp
5x/week- $149 - Special 11/24 Price- $129
4x/week- $130- Special 11/24 Price- $115
3x/week- $108-  Special 11/24 Price- $95
2x/week-$84- Special 11/24 Price- $72

Mini Workout for Home:
1 minute False Starts
1 minute Squats
1 minute jogging in place
30 seconds push ups
30 seconds dips
1 minute forward lunges rotating legs
1 minute side lunges
1 minute Diamond Push Ups
1 minute False Starts
Repeat 2x

Each day I am determined to bring more energy, support and intense workouts than the day before and make every minute count.  Remember, the only thing in life you can't get back is time, so make every day count.

Have a fantastic day-

--
Erin Shirey- Owner, Lead Trainer and Coach
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269 : f- 503.222.7399
e- powerfitnesspdx@gmail.com
b- www.powerfitnesspdx.blogspot.com
t- http://twitter.com/powerfitness