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

Workout Wednesday- March 14th, 2012

Are you getting a bit stir crazy from the rain?
Are you ready to bring it up a notch in your own home?
 Get sweaty now with this workout...

Need: Jump Rope (or pretend), stop watch, water bottle, towel

Rainy Day Rack UP The Sweat Workout

Jump rope for 90 seconds

20 Jump Squats

20 Count High Knees

20 Count Speed Skaters

20 Caterpillars

Repeat above circuit doing exercises with proper form 3x and 2-3x faster.

Speed Jump Rope - 60 seconds

Reverse Jump Lunges - 30 seconds

Crab Dips with Alternate Leg Kicks-30 seconds

Air Punching Bag in front- to right -to left-30 seconds

Dive Bomb Push Ups- 30 seconds

Bicycles-30 seconds

Repeat circuit 3x and go 2-3x faster. 

Wipe off sweat, sit down and listen to the rain trickling on the windows.

Congrats on making your rainy day workout a keeper....

Remember to always CHALLENGE yourself and to Dig Deep. Play Hard! 

Cheers-

Coach Erin Kreitz Shirey

Some rainy day, post RDRUS Workout, dress up with my Kiddo equates laughs for you.  Cheers- Coach Erin

And an old workout video with some options of cardio drills to do with your babes:

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

Hawaii videos

Hello Power Fitness PDX'er's!
I just got done doing a fun workout around the beautiful grounds here in Kauai. I was the only one up with the roosters and sweated like crazy in the warm island humidity. You have already done your workout today, but later today try the one I created for you. Blast through it with intense sessions of 30 second blasts, work your sprints, and have fun!

Running the Na Pali Coast Trail

Take a peak and have some fun!!

Part #1 You Tube Power Fitness PDX 
Part #2 You Tube Power Fitness PDX #2

Aloha!