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!
Saturday, September 11, 2010
Thursday, September 9, 2010
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
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!
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
Thursday, August 19, 2010
Power Fitness PDX Indian Summer News- Challenge Yourself
Following is a piece from the Newsletter. Click to read it, get tips on fitness, events and much more.
Challenge YOURSELF
What are YOU waiting for? Why are you doing the same workout, but NOT challenging yourself? What is holding you back and how can you conquer those nerves? Generally it isn't physical limitations, but mental. Scheduling conflicts are actually enabling people to not reach their health, fitness and wellness goals. They can be crutches that are mentally keeping them too busy/overscheduled/overworked so there is no time to take care of themselves. But with the many inspirational people around who are using their bodies and overcoming their crutches, it leads to NO excuses for you. As your trainer and coach, if I give into your reality of tired legs, too many appointments or having to stay at home to wait for the Cable Man, than I am not doing you justice. It is my job to continue to motivate you, provide challenging workout options...for every ability, lifestyle, age, lack of sleep, limited time and overworked person. YOU CAN DO IT--make yourself and your LIFE a priority NOW!
Ten years ago, I taught Adaptive PE for 2 years. It was one of the most incredible and challenging experiences I have had. My caseload was 40 kids at 12 schools, and I was to create effective exercise programs for each student. Their needs ranged from severely disabled to high functioning Autism. The kids blew me away with their dedication to overcoming their personal challenges. There was one student, Bethanny, who had Cerebral Palsy. She was highly functioning, and we were working on walking, balancing, coordination and taking each of our sessions together as a fun time to explore WHAT she could do. As a team, Bethanny and I pushed her body. She showed the dedication of an Olympic Athlete with me, yet was challenged daily on the playground. She was overcoming her challenges with the gift of a body she was given. At the end of our 2 school years, Bethanny was taking steps, standing on her own while throwing a ball, and attempting to run some steps. When I worked with Bethanny she was ages 8-10, and she didn't let her natural physical limitations stop her; she was determined to overcome them. No excuses; she was making her move.
When growing up I was in a babysitting co-op with a boy named Creighton. He was born with a congenital defect and didn't have fingers and one of his legs stopped above his knee. He was always fiercely independent and made his mark in the world. When going to high school, Creighton excelled in academics and was always active. But now he is really making his mark. Creighton is competing in triathlons and running races, becoming a very medaled athlete. In his thirties, he is challenging his body daily with what it can do. Through doing what he has grown to love, Creighton is inspiring others to make their MARK and work with their bodies. He hopes to inspire physically challenged youth to start now and always be moving. There are no excuses; the time is NOW to go for it.
Bethanny and Creighton were given bodies with physical challenges that could limit and enable them to not be active. They both have days where they don't want to exercise, push their bodies and they are tired--but they do it. The limits of time, work and medical appointments don't hinder them physically, but encourage them. We are all given one life to make the best possible. Define what it is that is holding you back from reaching the next level of your goals. Say it out loud, write it down, and know that YOU WILL overcome it. NO excuses. I am with you along the way to make your time count and help you become your most active self yet. Let's see what you CAN do to Challenge the Power of YOU!
Link to info about Creighton Wong
Links to blog about time & pushing yourself
Challenge YOURSELF
What are YOU waiting for? Why are you doing the same workout, but NOT challenging yourself? What is holding you back and how can you conquer those nerves? Generally it isn't physical limitations, but mental. Scheduling conflicts are actually enabling people to not reach their health, fitness and wellness goals. They can be crutches that are mentally keeping them too busy/overscheduled/overworked so there is no time to take care of themselves. But with the many inspirational people around who are using their bodies and overcoming their crutches, it leads to NO excuses for you. As your trainer and coach, if I give into your reality of tired legs, too many appointments or having to stay at home to wait for the Cable Man, than I am not doing you justice. It is my job to continue to motivate you, provide challenging workout options...for every ability, lifestyle, age, lack of sleep, limited time and overworked person. YOU CAN DO IT--make yourself and your LIFE a priority NOW!
Ten years ago, I taught Adaptive PE for 2 years. It was one of the most incredible and challenging experiences I have had. My caseload was 40 kids at 12 schools, and I was to create effective exercise programs for each student. Their needs ranged from severely disabled to high functioning Autism. The kids blew me away with their dedication to overcoming their personal challenges. There was one student, Bethanny, who had Cerebral Palsy. She was highly functioning, and we were working on walking, balancing, coordination and taking each of our sessions together as a fun time to explore WHAT she could do. As a team, Bethanny and I pushed her body. She showed the dedication of an Olympic Athlete with me, yet was challenged daily on the playground. She was overcoming her challenges with the gift of a body she was given. At the end of our 2 school years, Bethanny was taking steps, standing on her own while throwing a ball, and attempting to run some steps. When I worked with Bethanny she was ages 8-10, and she didn't let her natural physical limitations stop her; she was determined to overcome them. No excuses; she was making her move.
When growing up I was in a babysitting co-op with a boy named Creighton. He was born with a congenital defect and didn't have fingers and one of his legs stopped above his knee. He was always fiercely independent and made his mark in the world. When going to high school, Creighton excelled in academics and was always active. But now he is really making his mark. Creighton is competing in triathlons and running races, becoming a very medaled athlete. In his thirties, he is challenging his body daily with what it can do. Through doing what he has grown to love, Creighton is inspiring others to make their MARK and work with their bodies. He hopes to inspire physically challenged youth to start now and always be moving. There are no excuses; the time is NOW to go for it.
Bethanny and Creighton were given bodies with physical challenges that could limit and enable them to not be active. They both have days where they don't want to exercise, push their bodies and they are tired--but they do it. The limits of time, work and medical appointments don't hinder them physically, but encourage them. We are all given one life to make the best possible. Define what it is that is holding you back from reaching the next level of your goals. Say it out loud, write it down, and know that YOU WILL overcome it. NO excuses. I am with you along the way to make your time count and help you become your most active self yet. Let's see what you CAN do to Challenge the Power of YOU!
Cheers!
---Erin Kreitz Shirey,
Owner & Lead Trainer of
Power Fitness PDX LLC
---Erin Kreitz Shirey,
Owner & Lead Trainer of
Power Fitness PDX LLC
Link to info about Creighton Wong
Links to blog about time & pushing yourself
Thursday, August 12, 2010
15 minute BLAST workout
Yep, YOU HAVE 15 minutes. Now, use them wisely and push it with this workout.
- 2 minutes high knees in place *Remember knees to hands, not hands to knees
- 2 minutes stairs or liners
- 1 minute mountain climbers
- 1 minute plank
- 3x15 push ups
- 3x15 dips with 5-count holds every 5th rep
- 2 minute False Starts * going low to lunge position
- 1 minute curtsey squat each leg
- 2x15 shoulder push ups
- 1 minute ab bicycles
- 1 minute reverse plank, slow breathing
I look forward to seeing you in Power Fitness PDX.
Cheers-
Erin kreitz Shirey
- 2 minutes high knees in place *Remember knees to hands, not hands to knees
- 2 minutes stairs or liners
- 1 minute mountain climbers
- 1 minute plank
- 3x15 push ups
- 3x15 dips with 5-count holds every 5th rep
- 2 minute False Starts * going low to lunge position
- 1 minute curtsey squat each leg
- 2x15 shoulder push ups
- 1 minute ab bicycles
- 1 minute reverse plank, slow breathing
I look forward to seeing you in Power Fitness PDX.
Cheers-
Erin kreitz Shirey
Thursday, July 29, 2010
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.
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.
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