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

Coach Erin's Holiday Tips to Squeeze in Exercise and Feel Good!

When it comes to the Holiday Season, people think they have to give up their exercise regime and jump start it in January.  However there are many ways to work up a sweat and keep the belt notch where it is, if not one less come January.  To be thinking about it is already a big step, since you are aware of the potential challenges you’ll be faced with that zap your time.  Take these tips and fit them into the month of December.  The guarantee is you’ll be strong, have energy to deal with the unexpected visits, parties to plan and shopping to  accomplish.  Hopefully you can even have a few minutes to yourself.

1.   When doing your holiday shopping, work up a sweat!  According to the American Heart Association, you need 10,000 steps a day. Why not make all of those steps count at the Mall. 

·     Try to park farthest away from the Mall’s entrance when possible, even in the rain. Park on the opposite side of the Mall from where you will be shopping, and speed walk your way to the store. 

·     Use the stairs! It is so easy to want to hop on an escalator, but use the stairs. If you have a munchkin in a stroller, yes, use the elevator, but then take an extra lap around the Mall.

·     Wear a pedometer.  Monitor your steps.  If you’ve completed most of your shopping, window shop at a speedy pace until you reach your magic “number”.

2.      Take a family bike ride through your neighborhood to enjoy the Holiday lights.

·     Why not make it a family tradition to go on a bike ride 2x/week during the holiday season?  Do it when everyone is home from school and work, just before dinner time.  You can make a game of whose house you like best, and who has the most phenomenal decorations.  It will provide great dinner conversation, and if everyone is biking together, a special way to have family time.

·     For safety, make sure to have everyone wear reflective clothing, helmets, and bike lights.

Enjoying the lights while the legs are working hard

3.      Why not have caroling parties?

·     Caroling is such a special tradition that should have a re-growth for its healthy aspects.  Gather up a group and take your “caroling” to the hillier neighborhoods.  Create games with seeing “who will get to ring the doorbell first”, which will keep people on their feet and the pace fast. 

·     Turn your caroling party into a scavenger hunt.  Create a list for everyone to get: One candy cane, one Christmas card from last year, one jingle bell, etc. You’ll be surprised at how much of a workout it is when competition is involved! 

4.      When wrapping your gifts, take a break in between each wrapped gift to do exercises.

·     This sounds timely, but it will make your gift wrapping much more fun and also energetic. In between each gift you wrap, do a set of 12-15 repetitions of squats, push – ups, lunges, dips or hold the plank for one minute.  If you put on your favorite holiday flick, such as Love Actually, you won’t even know the time has flown by. At the end of the Movie, you will have done strength work as well as gotten your gifts wrapped.

5.      Try to squeeze in 20-30 minutes to go for a run or walk by yourself. 

·     When it seems as if you are rushing from one appointment to the next, and you don’t have time for yourself, it is imperative to set aside a little me-time.  As challenging as it may seem, if you can wake up 30 minutes earlier, run on your lunch break or bike after work you will feel much better. To have that time to clear your head and rev up your endorphins at once is priceless.  Carve it out of your schedule 3x/week and you will truly make it through the holiday season with ease! 

Use these tips and have fun. The Holidays are about the memories you share together, and this year they can be memories of exercising through the season. 

When not chasing after her two little girls or teaching fitness classes, Erin Kreitz Shirey is the CEO/Master Trainer/Running Man Laugh filled Coach and Owner of Power Fitness PDX.  An award winning trainer recently named 2011 Most Motivational Personal Trainer by Alameda Magazine, and currently the Top 10 Finalist for PFP Personal Triner of the Year, she has written for various athletic publications, been a contributing editor on the hit morning show, Better, and has fitness DVD’s arriving late 2011.  Erin has a BS in Kinesiology, is an ACE Certified Personal Trainer, Fit to Deliver Pre and Postnatal Certified trainer and Sports Nutrition Certified. Visit Erin and learn more about her trainings at www.powerfitnesspdx.com

Turkey Trot- Join Fellow Power Fitness PDX'ers Saturday, November 26th

We have found a fun Turkey Trot to do as a team!  Yes, Power Fitness PDX'ers, YOU want to work off the turkey, pumpkin pie, and mashed potatoes.  Get ready to RUN it off at Fremont's Quarry Turkey!

Our own Annie Chan is ready for you to run with her and even wrote a poem...

The turkey has been eaten,

The shopping has been done,

By Saturday after Turkey Day

POWER Boot campers are ready for a RUN!

 

http://brazenracing.com/quarryturkey.html

 

There's a 5K, 10K and a Half Marathon.  Kids of participants can run in a free 100 yard dash so bring the family.

 

How can you not be excited to run while enjoying the fall leaves, laugh with fellow PFPDX'ers and start a new running tradition with your family?  Ready, set, register!!!!

Q& A with Coach Erin- Running- where should I go?

Q&A with Trainer Erin:
Your Health and Fitness Question & Answer Spot

Q: I have started running, but am confused how long I should go.  Is it good to run far if I am not training for anything, or bad for my knees? What are some good routes in Alameda?  - Judy G.    

A: Congrats on running more and having the desire to run more.  You asked quite a few different questions within your question. To ensure I answer them all, they are broken down. And as always, listen to your body at all times.  

1. Distance and knees: It is easy to get excited when running and push to run farther to fast.  Your body needs time to adjust to mileage increases.  Try to increase by only 10% each week. It is the tried and true amount to help evolve with training and miles, but allow for growth and distance. 10% rule 

2. Alameda is FULL of fun, fast, flat routes. Heck, the "hills" in Alameda are the Bay Farm Island Bike Bridge and the "uphill" by the windsurf shack at Crown Beach.  Th e easiest way to look at maps of runs is to use MapMyRun.com  You will be pleasantly surprised at how far you can go.   Some fun easy routes in Alameda are

6 Mile Bay Farm Island loop- start at the bike bridge, run the path around the perimeter trail along the Bay, continue past the Ferry Building running along Harbor Bay Parkway. Continue on Harbor Bay Parkway, cross Doolittle Drive staying on the path to continue running along the Estuary back to the Bike Bridge.   

3(4) Mile Beach Run- begin at the Windsurf Shack where Shoreline and Westline meet. Head East towards Broadway. Turn around at Broadway and run back to the Windsurf Shack. To make the run 4 miles, stay on the bay trail from Broadway to the Bay Farm Bridge and turn around to run back to Broadway.    

Ask Coach Erin a question at powerfitnesspdx@gmail.com  

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