Week 3 - Session 1 of 2012 update! Class starts at 6:30 am tomorrow!

Hi Power Fitness PDX'ers-

I hope you are enjoying the first two weeks of 2012 Power Fitness PDX! Due to the multiple requests for tomorrow, Monday January 16th's Martin Luther King. Jr Day class- will start at 6:30 am instead of 5:45 am. Jen M., thank you for working with your TEAM who all have the day off.  You get the bonus Bettie award for doing so! Class meets at Crown Beach and is traveling bands.  If you have any questions please email me. Be ready for fun!

How are your goals going? Have you mapped out each week and the few health, fitness, balance, family and friend goals you want to accomplish? If not why not start this week. They can be as simple as:

Go for bike ride with Fred on Wednesday at 5:30 pm-6:30 pm
Run around the track for 30 minutes while at TJ's baseball practice
Read fun book for 15 minutes before bed
Turn off computer at 9:00 pm on Monday, Wednesday and Friday
Buy 2 new vegetables at the store and try one new recipe to use them

If you are specific, your goals will happen.  It is when you are grandiose and feel that the big accomplishments must be attained.  Take a step back and applaud yourselves for the little steps along the way.  For me, it has been a challenge to step back and gradually get the green light for what I can and can't do from the MD.  Each day after I do my physical therapy, ice both knees at least 3x, get 4 work to -do list items done, enjoy 1:1 time with both girls and am able to train for at least 1-2 hours feel good.  To use this unexpected time of stepping back to reset my own athletic and business foundations is key.  It is key for you too- hence this month focusing on foundations in Power Fitness PDX. Get back to the root of what you are eating, how you spend your time exercising, where you spend your time each week and emphasize what nurtures YOU.  Focus on what sparks your interest, what gets you inspired, what challenges you and what encourages you to be your best self yet. 

I look forward to seeing you soon, even though I know Jack is having a blast teaching you right now.  Fun news on that account- there will be a few more class options and locations in upcoming months. You requests are being answered.

Week of 1/16-1/20

1/16-CB- Traveling Bands

1/18-WP- Plyos & light weights

1/20- CB- Traveling Bands

Cheers and make to take time and Challenge the Power of YOU!

--
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
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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

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