Challenge the Power of YOU - Power Fitness PDX MomPOWER

No stopping the swimmers ...or YOU!

2012-01-17T16:38:00.000-08:00

Janet Evans, 40 year old Mom of 2- inspiring in the pool!

What a way to start 2012- be inspired by all the women who are pushing farther and farther outside the norm of sports' comfort zones. Just this week, Janet Evans qualified for the 400 meters at the US Olympic Trials. She is 40 years old and will be one of the most decorated Olympians if all goes according to plan. Dara Torres was 2nd in the 50 meter free in the US Winter Nationals in December, after returning post knee surgery at ...age 44!

You hear it every day and read about it in magazines ranging from Redbook and InStyle, to Fitness and SELF. "I found my body when I turned 40, a confidence clicked and there was no turning back once I got hooked on exercise." But it not just exercise- it is the lifestyle change of becoming an athlete. It is the identification process of not just working out, but having a sport you can call your own.

Janet and Dara were swimmers their entire lives. They don't know a world outside of swimming. Janet having competed for Stanford, while Dara competed on the University of Florida swim team. Post college, many of us start working, play it up in the young 20's scene, have fun and maybe go to the gym or run recreationaly. But often, we forget about the sport we used to identify with. WHY? Why stop when there is only a big future in front of you to fine tune your athletic skills? It is never to late.

Dara Torres-44 year old Mom is making waves

I challenge you to find your inner athlete. Try a sport you used to love and begin by practicing once each week. As you get used to training, push yourself a bit harder and see where your current limits lie. Now, push again and go further and faster. See what your body is capable of doing. If the sport isn't bringing you joy like it did when you were young, try a new sport. There is nobody saying you can't be a dual sport athlete, nor is there anyone saying you have already met your athletic potential once you're an adult. I personally think it is just the beginning.

Why is it the beginning, you ask? Because as you get older, you often possess a gift of throwing away the concerns filtering through many "younger athletes". The little voices repeating, "You aren't the fastest" slip to the side, and your inner strength can push through stomping those mean voices to the ground. At this age, the focus on hardwork and developing skills is there. The focus to not waste training time is there; you know as a busy Mom juggling a career and being an athlete, that your workout and training time is set on the calendar and if you miss it, you miss it!

I personally am not 40 years old yet; I just turned 36 one month ago. But as I have been told by many friends, I often have the mindset of a 40 year old from having embraced lifes challenges. I understand that life gives us hiccups along the way and nothing is guaranteed to go according to plan, even when we detail every event in our smartphone calendar. From the knowledge that we have one life, it and one opportunity to seize the day athletically, I know to embrace each opportunity and GO FOR IT!!

If Janet and Dara can race against younger gals and beat them in the pool, what is holding you back from lacing up your soccer cleats again? What fear is making you keep you bike on the rack in the garage verses on the road climbing hills training for your next triathlon? Yep, I think that would be the sound of crickets because there are no excuses...

YOU just need to take the initial leap out the door and go for it!

Age is just a number my friends, and the older you get, the more opportunities you have to kick some ass!

Cheers and as always, take time to Challenge the Power of YOU

8 Tips for Surviving the Holiday Craziness and Celebrations!

2011-12-21T16:08:00.000-08:00

8 Tips for Surviving the Holiday Craziness and Celebrations!

You can do it! You can get through the holiday season stronger, healthier and determined to start the New Year right. All you have to do is focus on the 8 Holiday tips each week, exercise, and talk positive to yourself. In addition to the goals, try to incorporate 2-3 additional 20 minute cardio blasts to your week. It could be mall walking while holiday shopping, riding your bike to get the holiday party’s groceries, or jogging to and from Power Fitness PDX instead of driving.

Tip 1: Drink 10 8-oz. cups of water per day. If you can do this, it will help you feel cleansed, fuller, and content.
Tip 2: Eat a small meal every 2-3 hours and try to have a small meal before going to a holiday party. Print up the Clean Eating list and bring it to the grocery store. Nutritious rich foods help balance the celebrations. You will arrive to the party satisfied, and not eager to eat the entire platter of mini quiche.

Tip 3: Start keeping a journal log of what you are eating throughout the day. If you notice you’re snacking between 4-5 p.m., why not make the snack a serving of vegetables with hummus, Half Greek Yogurt with 10 almonds and protein powder. It will help satisfy the urge to munch at the tough time of day.

Tip 4: When holiday shopping, wear a pedometer. It may seem silly, but nobody will see it under your sweater or shirt. Park in the farthest spot possible, and do 3 laps in the mall or around the block before hitting the stores you need. Try to reach at least 10,000 steps by the time you’re done shopping and head home.

Tip 5: If you can, leave at least a 2-hour window of an empty stomach prior to bedtime. Also drink two glasses of water before nodding off.

Tip 6: When you have a huge celebration you’re headed to, plan your drinks accordingly. Alternate between sparkling water and wine. Limit the fruit juices, caffeine and the cocktails. The added sugars cause headaches, weight gain and dehydration.

Tip 7: When wrapping gifts do one set of push ups, squats, dips, burpees or jumping jacks in between each finished package. 1 set = 15-20 reps.

Tip 8: Utilize your families Zoo memberships and go to Zoo Lights at least once each week. Your kids will enjoy the activity and lights, and you’ll feel invigorated after getting a hilly walk and being in the crisp air.

Ice Skating in Union Square -12.17.11

Bike riding to check out Holiday Lights -12.18.11

Enjoy the time with your family and have fun! The holidays come once each year, and if you plan accordingly, you’ll enjoy them without adjusting to a roomier size come New Years. Cheers!

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

Jeanne Kettles- One Year of Inspiration!

2011-12-15T21:56:00.000-08:00

Jeanne joined Power Fitness PDX for the Challenge. When she called the first time, I remember hanging up thinking I hope this woman can do the Challenge for herself. I have a feeling she could get so much out of it if she allows herself to believe in herself. Guess what, she did and is PHENOMENAL!! Jeanne has inspired so many others without realizing it and has more strength than she once believed. To say I have been honored to train Jeanne and have her be part of Power Fitness PDX is an understatement. Jeanne also taught me to believe in my own strengths as a trainer and coach, as there are little nuggets brought out that can help every client on many levels. Let Jeanne inspire you to take the time to Challenge the POWER of YOU!

Jeanne (on left eating), New Years Eve 2010

Jeanne Kettles

This time last year I was floundering…big time! I was burned out: overwhelmed, overweight, under a tremendous amount of stress, and feeling totally depleted. After three years of a challenging Masters program followed suddenly and unexpectedly by three years of a nasty divorce which left me totally broke and completely on my own as a single mother with no job, I felt “washed up” on some strange shore as the divorce became final and I landed a wonderful but demanding full time job. I had been “coping” with years of stress by self-medicating with all the wrong food and drinking, staying up late “too tired to work out”, forgetting myself and throwing everything into caring for my children and the demands of life. I wanted things to change, and I realized the only way they could would be to change the course I was on – but how?

I saw a postcard for Power Fitness PDX which boldly affirmed, “YOU have the power, strength and courage to make your life the best yet. Without even realizing it, you possess incredible determination and dedication to be your most active self possible...you just need a little nudge, education, and support”. It’s like Erin was talking directly to me. I went on line and read about the women’s only boot camp and Erin’s philosophy. I remember my first conversation with Erin: it was remarkably easy to talk with her about my fears and reservations “would everyone be more advanced than me? – I’m really out of shape” She encouraged me by letting me know that although everyone might seem at different fitness levels that everyone had their challenges and that was the point – we would come together as a group to challenge ourselves – together. I made the commitment to do the fitness challenge – a three month intensive diet and exercise boot camp. I never imagined how it would change my life.

I tried and I cried. I sweat and I hurt and rode the waves: from the troughs of fearful doubt and self-loathing to the crests of accomplishment and self-affirmation. When my determination threatened to falter, Erin and the women of the group helped nudge me back with an understanding comment or self-revelation that reminded me I was not alone. The laughter and “way to go!”s we fed each other with sincerity through the grunts, groans and sweats, bonded us in camaraderie, mutual respect and appreciation as we each challenged ourselves and each other to “dig deep and play hard” and bring it!

Jeanne looking & FEELING great December 2011

I lost 10 pounds those first three months, but I lightened up more than that. I found a part of myself that had been buried in heavier weight for a long time. I signed up for the year, knowing it was going to take a long term commitment to myself to see me through to where I wanted to be. But Erin always kept it interesting with some fun and cutting edge way to push all our workouts to the max - and not take no (or slow) for an answer! She is famous for casually "suggesting” to the group, “You know what would be fun…” and then get us all signing up for See Jane Run 5K or 10K – or some other race or half marathon - even if we never ran a race before! And we had a blast! Even though I wasn’t yet able to run the full distance straight through, I paced myself and pushed myself and completed a 5K. And the crazy lift it gave me (“I did it!”) fed into my increased commitment to pushing my training and see exercise as fun. My kids are ever more proud of me and it gives them strength and encouragement to see me be active and make better choices for my well-being. Now we often “work out” together and they don’t ever seem to grumble anymore about walking someplace instead of taking the car.

One day, months later, as I lugged my workout bag with 2 twelve pound weights, 2 five pound weights and a full large water bottle, I realized that I had actually lost that much weight (and a little more: forty pounds and twenty inches)! I laughed in amazement that I wasn’t carrying that around anymore and how good it felt to feel energetic every day, throw out my size 18 clothes and shop for size 10 instead! And the fun part was sharing that with the group of friends who had seen me from the start of this journey and have them celebrate with laughter and joy too!

I can’t say enough about the incredible spirit and skill Erin brings to her work in guiding the group and each participant on our individual paths. She is knowledgeable and fit, yes, but something so much more. It’s not everyone whose passion burns so bright and true that it sparks the hearts of others even when they feel burned out or their light seems doused. Erin and Power Fitness PDX are amazing and I recommend the experience to anyone – no matter where you are in your journey to Challenge the Power of You.

Annie (Challenge Winner 2011), Coach Erin Kreitz Shirey, Jeanne - Holiday Party 12/2/11

Gemma Lim- She made a change and continues to do so!

2011-12-14T15:49:00.000-08:00

Today I got an email from Gemma, a Mom to dynamic boys who was trying to find her time to train. She has been a PFPDX'er since January 2011, even doing workouts in Paris when traveling with friends. Gemma shared her journey, which will hopefully inspire you to make time for yourself too. What a gift to read these words of real, life transformation.
Cheers-
Coach Erin Kreitz Shirey

Erin,

This note has long been overdue! I hope that you know how much I APPRECIATE you. I have not expressed my appreciation in so many words and ways, but I am so thankful that I met you. I have indeed come a long way from the first day I came in to try out your early morning boot camp class (thank you Karen for pestering me incessantly that I must meet Erin!) armed with nerves (the trepidation of “going to boot camp”) and vertigo! You kicked my butt on the first day and I have been hooked since!

It has been almost a year since I joined PowerfitnessPDX and I see all the positive changes in myself both physically, emotionally and mentally. Who knew that I could do over 20 military push ups - in proper form! And for someone who has never run in her life, I am amazed that I can jog for over 30 minutes WITHOUT stopping!! It is so exhilarating and rewarding each time I finish a workout with you and the gals. My days are always better when I start them with a PDX workout. Before I met you, I was so out of balance when I didn’t get a workout in first thing after I woke up. I would always try to pencil in my workouts and as everyone knows, our own personal goals go to the bottom of the list. Kids, husbands, significant others, jobs – LIFE takes over and we play second fiddle, again. Before I joined the group, my workouts were not very consistent. I exercised after 10 pm when everyone in my household was upstairs and left me alone to get my workout in. I traded in a decent night’s sleep for what workouts I could squeeze in during the workweek. I didn’t realize that this was working against me. I wasn’t losing weight and inches and I felt so resentful of the little time I had for myself. My fitness regimen did not work as well as I wanted it to. Until I met you and started my Power Fitness PDX workouts. Boy, did you change my life!! Do you remember the first few weeks when I did the stairs at Washington Park? I thought I was going to throw up! Living with vertigo, stairs was not my cup of tea. In fact, I avoided workouts that involve climbing up and down stairs for fear of falling down or losing a step and injuring myself. Erin, you changed all that! I conquered my fear of stairs because of you. I have learned that the stairs don’t rule me. I RULE! It is now all on my own terms.

Over the course of the year of doing PDX, you helped me understand that exercise/fitness is very fundamental to how we should live, that it can be fun and it doesn't have to feel like a chore. You have inspired me every morning to challenge myself, to do that extra push up and lunge, that extra sprint up the stairs. I have become one of your bonus Betties! Doing PDX, I am much more alert and in perfect equilibrium. Take it from this neurotic Libran, I am so much happier when my scales are in perfect balance!

So Erin, a huge THANK YOU from the bottom of my heart. Thank you for helping me believe that ANYTHING IS POSSIBLE.

Dig deep, play hard!!

xoxo,

Gemma

Quarry Turkey- 11.26.11

2011-11-30T18:07:00.000-08:00

The Turkey! We caught him before the race!

We found a new tradition in Power Fitness PDX...A turkey trot for only the adults to do. While it is family friendly, we decided to go sans partners or kids and have a fun run with each other. The idea was presented a few months ago, and the race was picked to motivate the masses. Those who were motivated....Annie Chan, Sonia Urzua and me- Erin Kreitz Shirey. Everyone was motivated for the fun challenge for various reasons. Annie wanted to have a fun race to push towards after completing the San Jose Rock N Roll Half Marathon in October. Sonia did her first 5K with Power Fitness PDX in June and was ready to go for the 10K- 6.2 mile race. I was motivated to have a fun race before my scheduled knee surgery on December 19th. One thing we were all motivated to do was have fun and cheer on each other!

To say I am proud of Annie and Sonia is an understatement. They both cheered on one another before, during and after the race. Sonia was a bit nervous about her body doing 6.2 miles, and Annie encouraged her with positive words. Annie laughed about her pace and running a 10K since she hadn't for a while. I was similar to Annie; I hadn't raced a 10K for 4 years and was curious what my presurgery body would do.

Smiling as always, Annie looking strong at the end!

To say it was a gorgeous morning is an understatement. The day was perfect, Fall crispness, and clear skies. The route fantastic along a resevoir and on a nice path that was just for runners. The horn blew, we were off! When running and coming upon the turn around, I was excited to find and high five Annie and Sonia. Both were running strong and SMILING!! That says a lot about their cardiovascular abilities...cheers to their hard work running and in Power Fitness PDX. I came to the finish line and felt good; knees were good and while I could have pushed it even harder I truly felt perfect. I cheered for Annie and could see her smile as she turned up the shute to finish. She ran by happily jaunting! She ran to where I was standing and we saw Sonia bopping along. She looked fantastic and was also...smiling!!!

Sonia running towards the end! Her goal- 10K - completed!

When we got together we all marveled at what a beautiful spot the course was and how Fremont had some hidden gems. Brazen Racing did a great job, and all of us enjoyed the race. We felt energized and ready to take on the rest of the weekend. Upon seeing results, Annie found out she placed 6th in her age group and dropped her PR! Sonia found out she ran faster than her goal by 3 minutes. I found out that with placing the third female the women who beat me were....girls ages 17 and 23! How did 35 suddenly feel old, but at least it proved athletic performance enhances with age. What could happen with knew bionic knees, right? As I say to my clients, Power Fitness PDX'ers and everyone...you can get faster as you get older since you are more equipped to juggle time, work, stress, and kiddos all at the same time. Our bodies are like fine wines...the get stronger and better as we mature. I toast all of you!

Thus, HUGE CHEERS to the always maturing ladies of Power Fitness PDX. Annie and Sonia, you inspired others and did incredible! I look forward to running the race again next year, and watching the group grow and mature each year!

Look at these rockstars- Annie and Sonia you are INCREDIBLE!! Go Mamas Go!

* Thank you Brazen Racing- we had a blast!!

Determination

2011-10-05T14:33:00.000-07:00

Determination

I associate one's determination with their spirit and courage. You need to have some sense of focus and gusto to keep you moving forward when determined to reach any goal. In order to do that, there are many days that you need a healthy dose of positive self talk too. September is here and for many it is the month of evolving, growth, and taking a step forward to change.

Change can be hard and letting ourselves go outside our comfort zone can be scary. When working with various clients, encouraging them to try new activities and exercises, I have heard every fear verbalized. It is our automatic wall that surrounds us, protecting us from failure. We build a moat of fear and words that are not always the healthiest. Thoughts flowing through the moat ranging from "What if I am not good enough?", "I can't do this right now", and "I am not strong enough".

Guess what friends, you are strong enough! This Fall I encourage you to change the words you use to speak to yourself. When riding on the river of nerves, shift it, grab a paddle and pull yourself up out of water. Embrace the physical challenge and start by saying a simple phrase "You can do this. It is not impossible. I'm Possible!". The phrase "I'm Possible" I picked up when a Walker Coach with Pallotta Teamworks 12 years ago and have carried it around since. I invite you to carry it around with you too.

Fall is a time to grow and evolve, just like students do every school year. It is your time to evolve into a stronger, more determined, focused and appreciative athlete. Your body can do wonders, believe in it every step of the way, and know even if you do fall YOU have the determination

to get right back up.

Fall is also a time that signifies big steps of DETERMINATION in our family. September 23rd, 2010, is the date Makenzie was rushed to the ER. Almost one year since her medical journey began, and to say she has "grown, evolved, and has taken a step forward to change" is an understatement. She has shown more determination and courage this past year than many adults I know. I am constantly in awe with Makenzie since she doesn't back down or think anything is impossible. She faced her body's organs breaking down, regained her ability to breath on her own, strengthened her body to walk again and adjusted to a life full of doctors, nurses and needles. She grew to know about life's real hardships involving blood transfusions, surgeries, not living at home with her family, missing half the school year and the big unknown ... if the life she knew before September 23rd would ever be the same.

Throughout it all, she never faltered thinking it wasn't possible to conquer each test figuring what was going on with her pancreas. She didn't back down to fighting with doctors and nurses, at the age of 6.5, when she didn't want more pokes and needles. She didn't stop pushing herself to walk the hallways to keep her legs stronger. She never stopped laughing each day to try and "feel" like a normal kid. She showed me what the real human spirit is all about and how to never give up.

And that she didn't. Makenzie has been determined and ready to start gymnastics since the day of her last surgery before Christmas. She asked her medical team at UCSF every post surgery visit if she could start gymnastics again, to a bummer answer of "not yet Makenzie ". She wouldn't take the answer, and got stronger. Over Summer she swam every day, and learned how to ride a 2-wheeler. When learning, she fell and got scared, but without prodding by us (her parents) she dusted off and got right back on her bike. Before school started, she even rode her bike all over San Francisco with fierce determination. For a kid told she wouldn't make it out of the ICU last year, she is now in 2nd grade and just got the green light to start gymnastics again. She had her first class on Thursday, September 15th. She still doesn't have the green light to do the uneven bars, but it doesn't matter because she was back in action grinning ear to ear, the entire class. She is the epitomy of determination and focus. She never said out loud "This is Impossible Mom!!". But instead, repeated daily, "I'm possible", and has continued to get stronger and move forward each day.

Happy Fall to you. Garner your determination, inner athlete and make every challenge possible. You are stronger than you ever thought possible; believe it!

Challenge the POWER of YOU!

----Erin Kreitz Shirey

Owner & Lead Trainer of

Power Fitness PDX LLC

9.1.2011- My one month- LIFE IS GOOD- LIVE ALOHA- Challenge Begins

2011-09-01T23:08:00.000-07:00

Life is good, yep it truly is! We have all been given one life to live fully, and from which to breath every ounce of adventure, memories, and challenge. But often we become complacent with our lives and don't live them as fully and richly as possible.

I know for myself I always want to feel GOOD- inside and outside. That means taking time to focus on feeling good; thus everything around you seems richer, better, and more vibrant. You FEEL incredible and have the Aloha feeling all the time...the easy going, at peace, relaxed bliss. At least I do and the way for me to get there personally is through exercise, training, fresh foods, family time, date nights, doing things for others, and just "being".

Hood to Coast 2011- Jazz Hands

For some it may sound silly coming from me that I want more of a challenge living richly since I talk about taking advantage of each moment far to much for some. I try to live what I preach- I exercise daily, teach fitness, play with my kids and family, eat well, bike everywhere, and attempt to get enough sleep. But while doing so, I have become a bit complacent with my own fitness levels and goals, even while training for Hood to Coast(8.26-27.11) and Pacific Grove Tri(9.10.11). After our Hawaii trip in August, I shifted a few of my workouts and was a bit bummed I wasn't training in warm waters. Boo hoo- I know- woa is me (sarcasm). But I was incredibly inspired hourly in Kauai to swim farther, run faster and do even more burpees before sunrise. Anytime I hopped in the water to play, I swam laps in the water. I felt comfortable to run around in my 2 piece from dawn until dusk, and was taking time to breath in every aroma that surrounded me. It sounds weird, but I literally did. Stopped on my runs to smell the flowers, snuggled by my girls taking in their saltwater heads, enjoyed the rum scent of Dad's Mai Tai's, and the smell of rain after it pounded the cement mid runs. That feeling is what inspired me to this challenge.

Aloha Challenge- to train, eat, feel, and live the inspired LIFE IS GOOD way!

September 2nd- October 2nd, 2011

It is my personal Challenge that may motivate you to do a similar version on your own. Join in if you want and do part or do all of it. Focus on one goal for yourself in regards to Fitness, Nutrition, Life or focus on all goals. I will keep you posted weekly on goals, and post about how life is good in little ways. My only request- let me know how you are doing with your goals via the blog, facebook page, or emails.

Life is all about taking time to Challenge the Power of YOU....

Life is GOOD Challenge

FOOD :
Eat CLEAN!
No processed foods, produce only organic and preferably from Farmers' Markets
Grilled fish 2-3x/week
5 Veggies/day
Avoid: Gluten, Sugar(forms that are not cane juice/root), alcohol, most milk products (Greek yogurt and goat cheese are ok)
Write everything down & HOW I feel when eating it
Take at least 15 minutes to sit and eat at each meal, not just dinner

Trail Running in Kauai 2011

FITNESS:
Max Push Ups & Pull Ups
Do 111 push ups every other day. Max out on push ups 9/30- see how many can do
Pull ups- 3x/week do at least 30 reps (do 20 now)
Minimum of 60 minutes cardio/daily

TRAINING CHALLENGE:
Train at 120% daily
Meet 2 workouts/day - 4x/week
Swim at least 2000 yards 3x/week, and 4th swim workout with brick work
Meet Meredith for Brickwork 1x/week. 9/7, 9/14, 9/21, 9/28
Track workouts with Pac West Athletics Tuesday Nights- 6:30 pm & Saturday Long Date-Runs 2x/month at 8:30 w/Jack

FOCUS ON LIFE'S ELEMENTS THAT MAKE ME HAPPY:

Makenzie's photo of Jack & I living Aloha

Write notes in Makenzie's school lunch daily
Pictures- copy the wonderful photos on my computer and hang them in our home, in addition to sending them to friends of the memories together
Family Adventure Days- 1x/weekend - Jack's Saturday work days adventure in afternoon in park
Sleep an extra hour in the early mornings now- new Personal Training Hours- cuddle with kidlets
Emerson bike ride to Farmer's Market on Tuesdays
Chalk drawing out front with girls daily - messages for friends and family who walk by
Meet Otis Moms at 6:45 am on Saturday mornings for girl time 2x/month
Throw paper/mail out after touched once
Bike to 9:25 am Ferry with E and visit Jack at work on Tuesdays or Thursdays
Read to girls outside in backyard after dinner
Write letters to friends and family - 1 letter/day
Date Night with Jack- 2x/month
Bring girls to visit Grandma Betty weekly with cards, and mail cards to Grammer, Grandpa Jack and Great Aunt Blanche with photos weekly

LIFE IS GOOD GOALS:
Feel peaceful every morning as day begins and content when going to bed
Be present at every moment with Makenzie, Emerson and Jack

Family- Tyler, Robbie, Me, Mom, Dad

Truly appreciate my own families relationships and how dynamic they are- not take for granted their incredible selves- Mom, Dad, Sister, Brother
Stand TALL (heck 5'1" means I need all my height!)
Break my current PR for the half marathon of 1:32 on October 2nd- RnR San Jose
Write 2 fitness health/articles that get published in monthlies
here
Taste food and the rich flavors at each meal
Challenge my body and see how lean it can get in 30 days....while not depriving it of the nourishment and incredible foods it loves and thrives on
Feel STRONG and the aloha feeling as the season changes to Fall...

I know that I have big lists under each section, but it is good to focus. For each week the emphasis will be different:
September 2-8:Acceptance
September 9-15: Adventure
September 16-22:Courage
September 23-2: Compassion

3 Fun Days to enjoy what my body pleases in food/wine:
Sunday, September 4th- Moms' birthday celebration
Saturday, September 10th- Post Pacific Grove Triathlon & at Octoberfest
Saturday, September 24th- Kari's Celebration

Cheers!!! I look forward to a fun month of challenges, loves, adventures and tasting each moment!!

---Erin Kreitz Shirey
Power Fitness PDX Owner, Lead Trainer and Coach
BS Kinesiology, ACE, NASM, Fit to Deliver and Stott Pilates
e- powerfitnesspdx@gmail.com w- www.powerfitnesspdx.com b-Blog f- Facebook t- Twitter

*A bit ago I wrote about the Happiness Project I'm doing my own Happiness Journey December 2011-December 2012. My birthday is in December and a year's journey is perfect to coincide with a birthday.

Where you been??

2011-07-21T12:00:00.000-07:00

Hello body, curious where you have been? Oh wait, I know, you have been evolving and changing each day and year like I ask you to!

Many of you have shared comments about wanting to be "back in my skinny jeans", "want to be as strong as I used to be before kids/before work/before I was 40". But why focus on where you used to be, why not focus on moving forward and getting to be your strongest and most dynamic self now? Why look back, when looking forward is the only way to go?? You don't know what you've yet to become??

Last year I started working with a Power Fitness PDX'er who ran 3 miles a couple times each week, but never raced. She was active, but never really pushed herself. Then she started coming to classes. She said she'd sign up for Summer and then go back to her routine at the gym after. It has now been one year in July 2011 and she still comes to Power Fitness PDX 3x/week. But she comes because she has learned that getting older doesn't mean getting weaker, but getting stronger. It means pushing her body to see what it can do next. Thus, her running... She registered for a half marathon to do after her 40th birthday. She'd never run one before and guess what...she did incredible and now runs regularly 5-7 miles on her own ALL THE TIME! She does push ups and is focused in class to engage her muscles with each movement, attempting to get lower with each rep. Her biceps are stronger, legs faster and energy increased.

Why look back, when looking forward with unending potential and dedication

can make your body the best yet?

I want you to mull over this idea. While you may have been dancing on a bar at age 24, in a dress that was shorter than a 60's miniskirt, your legs hadn't worked as hard as they do now. They most likely didn't have had the definition that 100's of squats give them. Your core may have been smaller, but might not have been leaner or full of the dynamic scars of birthing little miracles. But your core now is stronger from countless planks and froggers; it has definition that makes younger gals swoon. Be confident and keep looking forward!

Our bodies are incredible and can do so many dynamic things. When utilizing and challenging them, they respond. When nurturing them with good food consisting of lean proteins, fruits, vegetables and clean carbs, they show the hard work. Be proud of where you ARE and what lies ahead. Run around in your swimsuit at the pool and not a big cover-up. While you may have a few laugh lines to go with the triceps of steel, who cares because the laugh lines are from belly laughs and great memories and your triceps of steel from hard work and focus. Next month could be when your strong self completes a triathlon...something your 20 year old self would be to nervous to do. You are just discovering your potential....keep discovering, evolving, and expanding on what you can do and how strong you can get.

I ask again...where you been? The answer...I've been working hard to sweat and grow to love who I am and what I can be each day!

Take some time to Challenge the Power of YOU!

Cheers-

Coach Erin, Age 35, now getting more running PR's than when racing in college

Challenge Winner- Annie Chan!!!

2011-05-16T14:23:00.000-07:00

Last Week we toasted the Power Fitness PDX Power of YOU New Year NEW You Fitness Challenge. Many women entered, did incredible and found phenomenal results. It wasn't all about the weight loss and numbers, but about the journey along the way. When you work on the inner challenges, it helps face the "physical" challenges as well.

Congrats to Annie Chan, the incredible and dynamic winner! Anne won for many reasons which were decided by dedication in class/workshops/towards teammates/towards participation in the challenge, weight loss and inches lost goal achievement, personal goal achievement, and mental/spiritual goals achieved. Annie kicked booty and did it all! She is a new person now, and it shines in her face and her gait. Watch out world, Annie Chan is glowing and growing in so many phenomenal ways!

Thus, I asked Annie a few questions and the following is how she answered:
What was it that made you :
1. take time for yourself
2. feel that this time you could really reach your goals
3. get outside your comfort zone
4. learned from doing the Challenge
5. noticed about how you felt when you did the Challenge

Lucy Shopping Trip Outfit #1

I was in a rut. My husband, the exercise fanatic, had lost 20 pounds. I ran two half marathons and lost nothing. The more he lost, the more agitated I became. "How is that possible," I ranted to myself. The answer came in my Inbox, "[APN] Free Power Fitness PDX Class." I went to one class and I was hooked. I signed up for the Power of YOU NEW YEAR-NEW YOU Fitness Challenge and learned the error of my ways.

Error #1 - Heart rate. I always thought I was a 10 min/mile runner (until my husband gave me a Garmin Forerunner which showed I was more of an 11 min/mi runner). I admit I ran at a leisurely pace. That was error #1. The Challenge taught me to work with my maximum heart rate. I have to challenge myself in a tougher heart rate zone to get results.

Error #2 - Nutrition. Before, I would run for 3 miles and come home to a breakfast of egg and cheese on english muffin and coffee with condensed milk. I craved comfort foods especially on those cold winter days. That was error #2. The Challenge taught me to think about food as fuel. If you put junk in your body, you are bound to feel sluggish. I learned to make healthier choices. I drink more water, eat more whole grains, fruits and vegetables. Thanks to Shay's Cafe, I discovered my love for quinoa salads!

PFPDX Challenge Winner - LUCY Workout Outfit!

Error #3 - No excuses. I used to let days go by before getting a workout in. I would blame the weather, work, family schedules and even my husband. That was error #3. The Challenge taught me to make myself a priority. Once I began to make time for myself, my family started to join in. My daughters would join in exercise routines including jumping jacks, burpees, planks, pushups, etc. During springbreak on the Disney Cruise, my 6 year old would insist we take the stairs (9 flights!) to burn more calories. A fit lifestyle is contagious and impacts all around you.

The Challenge has been a transformational experience. The team was so supportive and full of energy and laughter. It was amazing to hear the stories of why each woman was participating and the impact it was having on their lives. We all learned to break the cycle of bad habits, take on a lifestyle of clean eating, appreciate the ones we love, and make time for ourselves.

At the end of the Challenge, I increased my running pace to a 9:22 min/mile, lost 10 pounds, lost 2-3 inches across waist, hips, thighs, increased my strength and rocked a 10 minute wall sit. I feel stronger, healthier and happier than I have in years.

Thanks to Erin and Power Fitness PDX for an incredible journey and I'll see you all at 5:45am at Crown Beach!

Ways to make EACH DAY ACTIVE and INCREDIBLE!

2011-03-24T13:02:00.000-07:00

Each day we are faced with how we want to see what is in front of us. We can wake up bummed that it is raining again, or we can be excited to go puddle jumping on the way to work. We have the power to CHANGE the way we view life, and NOBODY can take that away. This also goes hand in hand with how we view ourselves, our neighborhoods, and our lives. WE OWN the ability to see our life in a full incredible light, with positive eyes and appreciation. Make each day fresh, juicy, joyous and vibrant. Be active, be healthy, eat fresh, get moving, have fun!!!

Each day is NEW! It holds a new opportunity to start fresh, make a change, talk kinder to yourself and those you love, and seize every opportunity that presents itself to live juicy.
When you want to do something this weekend but put it off because you're worried about cleaning the kitchen counter first...the counter can wait but playing with your spouse, kids, dogs or going for the run can't. Go do it!
When mapping out your weekend, add in some time for YOU to sit and breath in all the goodness around you Seriously! When I take spinning, even though I am moving physically, I take 5 big breaths at the end and on some climbs keeping my eyes closed to breath in all that my own body can do and honor it.
If you catch yourself saying "one more minute" to a child or spouse for the 20th time, ask yourself why is the current task so important. The minute will turn to 10, and it could be what couldn't wait from your loved one was actually a hug, laugh, giggle from a dumb joke that had bellies hurting so hard from laughing. Don't miss out on those moments.
With your fuel for the weekend, visualize yourself getting all the food from your own farm and to be as fresh as possible. Visit the Farmers' Markets, head to Dan's Produce or Alameda Market Place, use your own garden. Try to incorporate 2 new vegetable dishes this weekend. Click for some healthy recipes to make!
Make one day of your weekend car less as long as possible. Use your bodies to move and take in all the new scents of Spring as you explore a new neighborhood in Alameda. Run/walk/bike/hop/running man your way around and have fun! Burn calories! Make new memories with family and friends!

Challenge the Power of YOU! ---Coach Erin Kreitz Shirey
Tips from an article by Coach Erin from March 2011

Words from Catrina Fabion- Power of YOU New Year NEW You Fitness Challenge 2011 Scholarship

2011-03-24T12:49:00.000-07:00

Catrina, aka Cat, is the Women's Only Boot Camp Challenge winner. She was nominated by her best friend, Estie, who has been attending Power Fitness PDX since September. Estie wrote a heartfelt letter nominating Cat for the Challenge, knowing that she would partake in it with her whole heart, yet wouldn't give herself permission that it was ok to take care of herself when taking care of her family. She has been avidly attending Power Fitness PDX, changing her unhealthy habits to healthy lifestyle habits, and finding ways to incorporate exercise throughout her day.

Cat has been a joy in class, and is truly making the life changes that the Challenge is about. Cat faced many hardships and struggles herself, but didn't let any of them deter her from moving forward and making each day the best. She is the proud wife to Jared and Mom to Rowan. Please take a minute to read her words, and pat her on the back next time you see her around Alameda.

Cheers --- Coach Erin Kreitz Shirey

Cat's Words

I am the girl who did not attend P.E.—yes, you read that right—during the majority of my school days I couldn’t even participate in P.E. because of my asthma. I also never played any sports and I am about as coordinated as a newborn baby. You may be asking yourself, how does someone like me end up in a physical fitness challenge?!? The answer to that question is quite simple, I have fabulous friends.

Two of my best friends, Estie, and her identical twin sister Alexandra, have known for quite some time that I have not been happy with my physical appearance. Over the course of our friendship I have continued to gain weight and my life has become increasingly sedentary. With the birth of my son in 2009 I swore I was going to change my habits so that both my family and I would be healthier. Unfortunately, as things go in life, many obstacles were thrown in my way. As the obstacles grew, physical fitness once again was pushed to the back burner. My friends, however, understood the importance of physical fitness and the problems I was facing. So, they took it upon themselves to submit my name for a scholarship to participate in Erin Kreitz Shirey’s Power of YOU New Year NEW YOU Fitness Challenge. And I won! It would not be too much to say that this was truly a life-altering event.

Anne (L) & Cat R) learning AT HOME exercises

Erin has helped to make it a life-bettering event for me. Erin truly believes that everyone is capable of creating and maintaining lifelong healthy habits. As a not so healthy gal, I can tell you that it was tough for me to swallow Erin’s philosophy at first. Since beginning the challenge in February, my experience has proven that Erin is 100% correct. If nothing else, my ability to compete in the Challenge has demonstrated that truly anyone can compete. I went from huffing and puffing with an inhaler when I walked up a steep hill to running miles at a time! Admittedly, I don’t run very fast, I still have to puff on the inhaler and sometimes my shins hurt like heck, but I can do it!!! And, what is more important is that I will continue to do it. I make a daily choice to be a healthier happier me.

With the help of Erin, my fellow TEAM of bootcampers and the support of my friends and family, I look forward to continuing my challenge far into the future.

YOU ROCKED IT CHALLENGE LADIES- Saturday AT HOME & PARK PLAY!!!

2011-03-18T15:17:00.000-07:00

Saturday, March 12th, was a special day for the Power of YOU New Year New YOU Fitness Challenge. The ladies took time out on their Saturday afternoon to learn how to exercise at home, workout in the park on the play-gym, and have fun playing plank tag. It may seam like no big deal, but on a busy Saturday afternoon with events occupying the time, many of the women gave up time at family events or events out to take time for themselves and their training. Two months ago, that may not have been the case. They are MAKING THEMSELVES A PRIORITY! That is key and instrumental in weight loss, making strides in health and fitness, and living an active lifestyle. Guess what- everyone was laughing the entire time (well maybe a little cursing and sweating too!).

The At Home workout portion put together a few 10 minute circuits that everyone can do at home. The circuits were split to working the back, the front, cardio and core working the floor. Cat was kind enough to host class at her house, and she allowed me to create a gym within her home. Guaranteed the women don't look at their homes the same way. Following are the Circuits:

Front:

Push Ups

Bicep Curls - Hammer Curls

Lunges

Bicycles

Plank

Back:

Window Ledge Lat Squats

Tricep Kick Backs

Dips

Narrow Grip Push Ups

Donkey Kicks on the Chair

Reverse Fly

Doorway Calf Raises

Cat Cow

Plank- Downward Dog

Core on the Floor:

Plank

Side Plank-both sides

Up down- plank ups

Spider Mans

Side Plank Elbow Kisses - both sides

Cardio Blasts:
High Knees
False Starts
Speed Skaters
Stairs

Core on the Floor:
*grab two towels and put under both hands*
Plank Forward Slides
Plank External Rotation
Opposite Arm Wax On-Wax Off
Push Up Side Slides
Standing Side Leg Slides (get both legs)

We went from Cat's house to Lincoln Park and had a blast! First the entire group went through the Class for YOU to DO and worked a sweat. We followed it with Plank Tag and Jordana proved to be a mean "tagger" while Karen was an intense planker. Mary emailed following class that "I really like plank tag. No really I LIKED IT!". But the fun began at the play park!

Exercises:

Swing Planks- hold feet at a slight angle behind you. Elbows are off the swing , while your forearms are on the swing and hands in front. Stay in this position until you can't hold it and shake anymore! Aim for 30-45 seconds!

RLP (Railing Lats Pulldown) & Squats - Hold onto a bar/playground climbing post/railing. Keep hands(and feet) greater than shoulder width apart on a bar about chest height. Grasp bar and pull back, allowing yourself to squat, hold retracting scapula down towards spine, stay in squat position for 5 counts, return to starting. After 20 reps, do 10 reps standing on each leg individually.

Monkey Bar Swings- Just like it sounds. Swing across the monkey bars rung to rung like you did at age 5. Go back and forth 5x. Do 30 Jumping Jacks and repeat swinging. Make sure to reach your arm to fully open and grasp the next Monkey bar/ring. While swinging, bring your belly button towards your spine and engage your core.

Knee Hangs- Hold onto two Monkey bars/rings. Maintain a straight line without trying not to swing with momentum. Slowly bring both knees to form a 110 degree angle, curling your pelvis under. Feel as if you are squeezing a golf ball in your belly button. Hold for 5 seconds and repeat 15-20X.

Over Under Hangs- Just like Fitness Testing in PE Class, you have to hold your head above the bar like the top of a pull up position, with both hands hanging and your head held up by your body weight and strength. Hang for as long as your body allows. Once you drop, take a breath and pop up to repeat holding hands in the opposite direction. Either facing you at first with underhand grip, or away from you with overhand grip second time.


At the end of the afternoon, the Power Fitness PDX Challenge ladies(minus a few) were standing proud and strong!

Cheers- the story behind the smiles for some

2011-03-15T16:47:00.000-07:00

When in Power Fitness PDX class, the topic of Postpartum Depression has popped into discussions. In every day life, many women don't discuss it. It can feel embarrassing, humiliating, and heartbreaking since as a Mom all you want to do is be the best for your kids. But, sometimes that isn't possible and not in your control. The following is a blog I wrote in December 2008, when living in Portland and owning Baby Boot Camp. It feels so far away, but when reading it I can visualize and feel the tingly nerves again. Take a read, share with a friend, know that as Moms we are all in this together and forever stronger for supporting one another.

"Cheers" -the story behind the smiles in 2008
I am a cheerful person by nature. I try to find the positives in challenging situations, I have attempted to see what is to be learned out of horrible events and I always attempt to feel the "cheer" I love to feel during the holiday season.

This season marks a special holiday for me- I made it through what was an incredible but very challenging year. We started off 2008 welcoming our little Emerson McCafferty Shirey into the world. And what an incredible mark she made- charming everyone whom she encounters. While I was worried how I could love two kiddos as much as I loved my Makenzie, I quickly learned how "ginormous" one's love is. Emerson opened my heart to feel even more love and joy than I realized, and also taught me how strong I was and had to become.

After Emerson was horribly sick in the hospital for 2 weeks in March, I realized my cheerful mentality was actually getting worn thin. I was trying to care for my sweet baby who was unable to breath on her own and had additional health concerns, my energetic 4 year old, two businesses and my Baby Boot Camp Leadership role. All attempting to do so maintaining my positive demeanor. Through it all realized I wasn't feeling like "myself". I didn't have the cheer I normally felt, but was feeling more anxious and worried about getting everything done. The levels of stress I felt when leaving my escape- teaching class- were bigger than I could conquer on my own.

I have always been a referral source for Moms with postpartum depression. I have been one to help those in need and those who needed the extra support, comfort and care when they were trying to take care of themselves and their little babies. What I realized in July was I was one of those Moms I had always helped. I wanted to truly feel the energy, joy and exuberance I normally felt for life and those around me. I didn't want to cry over nerves relating to not getting everything done and feeling I was letting everyone down. I wanted to feel complete and happy at the end of the day and allow myself to be in the moment with my girls.

I worked hard at finding ways to take care of my family and myself, working with my doctor. I sought out the services I referred many of my Baby Boot Campers to. My OB-GYN said that with my own pneumonia, Emerson's RSV-pneumonia-pertusis, 2 businesses and being type- A, he was actually not surprised. What he shared with me and I feel honored to share with you is that those who one would think are least likely to experience postpartum concerns are the most likely to experience them.

It has been 5 months since I started my path to true recovery and I feel "cheer" again. I have done so on my own pace and privately, out of hope to not disappoint any of my students who look up to me for energy and enthusiasm. But I would actually be letting you down if you didn't realize I am a REAL MOM like everyone else.

Postpartum depression doesn't discriminate and doesn't play favorites. Selfishly I wish that were not true, but I also feel fortunate to know I can genuinely relate and understand where many of you are coming from. Through the last year I feel my experience has only made me a better teacher because I know I LOVE teaching so much. I know how Baby Boot Camp is genuinely integral in so many womens lives; to be active, social, supported and around genuine "cheer" helps.

I carve out additional time for myself to take care of my own needs in addition to those required and requested of me. Now many people may be surprised that I had/have PPD, but that is the reason I am letting you know. You have no idea if you might not feel the cheer you are used to, and please don't ignore any signs or symptoms. It is nothing to be embarrassed about, but something we can all help one another when healing. I am fortunate, my symptoms were not as severe as others, but they have been challenging none the less.

What I am pleased to share is that I feel the genuine "cheer", support and confidence this Holiday Season. I have an excitement and gratefulness for not only my incredible family, but for the talented and gifted Moms I am surrounded by every day. This holiday season, when I say "cheers" know it is with deep warmth and joy to have a great holiday. Enjoy it, and celebrate how far you too have come this past year.

Cheers to you and your family this Holiday Season ---Erin Shirey
December 1, 2008

Perfect 10

2011-03-10T20:16:00.000-08:00

What is the Perfect 10? Do we really compare ourselves to Bo Derek running down the beach with her braids and swimsuit? Are we, as women, comparing ourselves to the Sports Illustrated swimsuit models? I hope not! I see every women as a Perfect 10 in their own right, it is accepting your own strengths and differences that make you magical. It is holding your head high when trying something new and being comfortable in your imperfections, embracing your body you were born with, and using it with pizazz! It takes a sense of confidence to see your own Perfect 10, a sense of ownership in adoring the one life you have and the body you have been given. A Perfect 10 is not letting the little things you think are imperfections define you, but you define them and own them!

When doing gymnastics two weeks ago, I felt we were all perfect tens. It was ladies fun night out for Power Fitness PDX and we decided to have fun at gymnastics. Words can't describe how much fun it was! We walked in and could have been Moms to the other participants of Open Gym. But we didn't care! We sought out Ian, the teacher for the night, and asked him for some pointers and advice for fun "moves". Mind you, the moves we were talking about we hoped wouldn't have our strong, but not gymnastics trained, bodies injured at night's end. We all were eager to hop on the balance beam, climb the rope net, jump on the trampoline, try the rings, do back walkovers and LAUGH!!!

Through the training in Power Fitness PDX has evolved a greater sense of confidence in trying new things...amongst everyone. We laughed, we performed and we embraced our bodies for what they can do! For some it was trying a jump on the balance beam, a feat that wouldn't have been conquered before. But now, knowing that each body is unique and can do incredible things, the feats were tried and tried again. We tried trampoline routines, sweat as we did back bends, and flexed our quads when pointing on the beam. We were and are all PERFECT 10's! It is our own inner score card that we must believe in. Not a judge holding up numbers, but our own inner score card of "10".

Own yourself and who you are. Own your strengths and walk proud. Be it big chested or flat chested, apple or pear shaped, short or tall...own YOU! You are a Perfect 10 and have one body that can do incredible things. Challenge it daily, appreciate it hourly, love it every moment. Now, gymnastics hands back and stand in Perfect 10 pose!!

Words from Caprice Carter- Power of YOU New Year NEW You Fitness Challenge Recipient

2011-03-04T10:06:00.000-08:00

When it came time to pick who was deserving of the Power of YOU New Year NEW YOU Fitness Challenge, it was very hard. Many women wrote with incredible stories that would inspire anyone. They were all deserving. In the end, I picked two Challenge Winners. One attending the 50+ Boot Camp and one attending the Women's Only Boot Camp. The women have come to class, been pushing themselves and will be blogging about their journey. Caprice Carter won the 50+ Boot Camp category, and over $1450 in services throughout the 3 month challenge. Read on to hear about Caprice and how incredible she is....Coach Erin

Caprice's words....

March 1, 2011

Erin has asked me to write something for her blog about my experiences so far with the Power Fitness PDX Challenge… I’m not much of a writer but I will do my best.

First of all I would like to say that so far, it’s been ABSOLUTELY AWESOME!

I was one of the winners of the scholarships for the challenge which I am incredibly thankful for. I had been thinking for a long time that what I needed was a personal trainer or something for me to get my butt in gear and do what I needed to do for myself. For me. I could never find the time or the money or the organization to follow through on getting back in shape so when I saw the poster and read about the scholarship, I immediately went home and wrote up my story and sent it in. I was so, so surprised and thrilled to learn I had won! Whoo Hoo!

I felt that to honor this opportunity I would need to fully commit myself to the challenge and I have to say that I’m so inspired now, that I think this will be a life changing experience.

As for my story, well… I’ll try to be brief.

About six years ago my twin nieces ended up in foster care in Oregon. Since we were out of state, it took us a year to get them down here through a very lengthy and stressful, emotional and exhausting process. We had to become a licensed foster family, taking classes, having our personal lives exposed and turned inside out and then having to license our home by having to legalize part of our home that was added in the 1940’s (when people just didn’t pull permits for such things), etc… In the end it all worked out and they came to live with us but it took a toll on us. That’s when the real work began. It’s been an incredibly challenging journey and odyssey for us, and for them, for which I can happily say that we are now a family. After a year we were able to adopt them and through working with a family therapist have worked on adapting to our new family life.

That said, as the years were going by, I began to feel that I was giving everything I had out and there was nothing left fore me. No personal time to take care of myself, my body and my spirit. It had been about 13 years (since my daughter was born) that I had worked out consistently. I tried to get back into exercising with bicycle riding here and there, walking and hiking, yoga, etc. but found that it just isn’t the same as an actual work out and it seemed that every free moment I had went to the kids.

Now my dream has come true. I am so inspired by Erin’s complete and total commitment to what she is doing and her enthusiasm is not only inspirational but contagious! She makes you feel like you can do anything by starting with tiny little steps and on to bigger and bigger steps. The support of all the other women who are also doing the challenge is not only FUN but very inspirational as well. Everyone has their story and they are all here to work on making their lives better together.

I’ll never forget the first morning, all nervous about going out in the early morning dark, and the surprising beauty of watching the sun rise over the still bay with the crystal clear crisp sky. Absolutely Amazing!

I look forward to every work out (and every sunrise) now… Caprice

Caprice on right working with Tammy on left. 1st Workout of the Challenge- 2.8.2011

Last DAY to VOTE for ALAMEDA MAGAZINE!

2011-03-04T09:51:00.000-08:00

Hello ... Just posted on the Power Fitness PDX Blog about voting and Alameda Magazine. Today is the last day to vote, so please take a few minutes and vote! If you sweat, have been inspired, need inspiration, did push ups and are challenged to do more take a few minutes to vote! Thank you so much!! Below is a copy of the Blog:

** 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

Did someone say GYMNASTICS??

2011-02-26T15:25:00.000-08:00

We came, we jumped, we played! Last night was the first Power Fitness PDX Fun Night Out and that it was! We headed to Bay Island Gymnastics and jumped, balanced, laughed, sommersaulted, and bonded. We had an incredible friend, Coach Ian, helping us through and he was a blast. If anything, we know why he is the Teacher of the Month for Bay Island!

It was a first for many of us, and I know it won't be the last. While Dory and I couldn't wait to jump on the trampoline, there was some hesitancy about doing it right by the others. Within 15 minutes, the hesitancy went away and the "routines" began! At one point all of us were on the balance beams at once trying to jump, plie, point, lunge and most of all....laugh while we were doing it!

Cheers to the first night of fun and cheers to many more! Next month, ballet awaits us. Point shoes is what Hannah was asking for, I don't know if we're quite there yet!

Perfect 10 Team Photo

Camaraderie....

2011-02-17T11:58:00.000-08:00

Camaraderie- it is a word that we know to mean coming together, support, teamwork, unifying each other to pull through. According to Merriam-Webster camaraderie means:

A feeling of good friendship among the people in a group. There is great camaraderie among the teammates. [singular]. They have developed a real camaraderie after working together for so long.[plural]

When teaching class, I am not only looking for perfect form amongst you. I am watching your ability to physically do things, your level of support for one another, your dedication to motivate your team while I am working to modify a teammates needs. I have noticed already, in the last 9 days since the Challenge began, the friendships and camaraderie forming. It is obvious to anyone who runs by how you truly are pushing each other as you are pushing yourselves! This is true, as I have had quite a few runners I know who have stopped me in the community to say, "Those women look like they are having so much fun. Is it always like that?". Of course I laugh thinking you should listen closer to the joking and cursing that happens sometimes...but not at each other towards me while they are being pushed! And yes, I am OK with that because it means you are getting out of your comfort zone and pushing yourselves.

Do you realize that there is a huge strength in teamwork and exercising with a partner? Did you know that the influx of small group training has the big women's brands participating too? Lucy, Lululemon, Title 9, and Athleta to name a few, have online communities to help solidify the support and team element. They are all active clothing companies whose goal is to sell workout and training clothes, but know that targeting the group element and highlighting "exercising and training with friends" is what women need. It isn't just one-on-one training all the time, but it is also training alongside peers who are all like minded active individuals. Each store does special group demos, encouraging you to register with friends and meet new "active friends" too. Great marketing, but as we know the reason behind it is very true. Finding the support and camaraderie amongst women who motivate you, in addition to your Coach, is a healthy and incredible group to be part of.

You have already found some people you connect with in the PFPDX Challenge, and each class you will connect even further with someone else. That is part of what I strive to help you with- building the foundation of community and camaraderie amongst the TEAM, because we are all in this together. We are all pulling through with various backgrounds and obstacles, but with the same focus. That focus of making ourselves count and taking ownership of our own health and fitness. I am proud of you and your efforts thus far. Now, be proud of yourself and of each other. You are doing incredible!

Power Fitness PDX-

Together.Empower.Achieve. Motivate. TM

----Erin Kreitz Shirey

Owner & Lead Trainer of

Power Fitness PDX LLC

Power Fitness PDX Power of YOU NEW YEAR-NEW YOU Fitness Challenge- Week 1!

2011-02-15T11:50:00.000-08:00

Week 1 is past, we are now in WEEK 2! How do you feel? Are you energized, invigorated, motivated, nervous, excited? One of those feelings or all of them? I know I personally am feeling all of them, and so excited to share them with you. You have done incredible with the Challenge already, and I look forward to seeing what the next 11 weeks bring. When touching base with some of you this is what you shared:
Annie- I feel as if I am not as tired or sore anymore, and I have energy ALL day long!
Andrea- I took my kids to the Zoo and turned it into a workout they enjoyed. I did step ups on the benches, push ups, ran up and down the hills a lot, and had a great time playing with them as I was working out.
Catrina-I am feeling better about moving and making the time for myself. That is key for what I do every day with taking care of my son.
Tammy- This is just the kick I need and can feel my muscles moving already. I may not like the feeling when they move, but know it will be good after. The combination combined with checking in with myself is making me think about how much water I am drinking, what I am eating and how I stand or sit when working throughout the day.

Dory, Veronica and Estie are now running to the Tue & Thu Cardio & Core class- way to go! Kate is now carrying her water with her and USING her water bottle all the time. She even did hula hoop exercises upstairs on the busy Saturday at Tucker's. Karen worked hard at her swimming and getting her butterfly kick going. To hear about all of these accomplishments is incredible! Only more will come each day, I guarantee it!

I look forward to seeing you in class, and make sure to get your 45 minutes of cardio exercise in today.

Cheers-Coach Erin

have you given yourself time?

2011-02-04T10:53:00.000-08:00

Time is what every Mom craves... extra time in the day. But if you had extra time, would you use it to cram in more work or more play? Would you allow yourself to sit back and relax or would you hop online and finish another project? Imagine if the day was 25 hours instead of 24... an extra 60 minutes... sounds like bliss to me but it also sounds like a potential waterfall of wasted time. How you ask? Because often when we are given something that we crave and it becomes part of our routine, we don't embrace it with the same energy anymore. Example:

- A friend who is used to managing and controlling her families daily life down to the minute shares that her husband was doing more cooking to help out, so she could have more "play time" with her kids that didn't involve errands. At first she was excited beyond belief and then it started to ware on her. She shared she got agitated with the meals not being healthy enough, or couldn't completely relax when playing with her kids since she felt she should be cleaning/writing a brief/helping with homework. All she wanted was more "easy time", yet she couldn't handle not being in control. We talked about it a bit, and what steps she could take to relish the time verses complain about what is/isn't being done. What would you suggest?

My suggestions were:
*Create a project just your kids and you are involved in. It could be creating a train set, making handmade
valentines, writing a short book together...or a myriad of other activities that involve letting go.
*Take a bike ride with your kids to the park and play tag. Then play wallball or hopscotch.
*Walk to the library to find some chapter books you can read with your kids. Often when you start reading you get lost in time.... and can relax. Take the book to the park and read it laying on grass.

I am actually finding time in little pockets throughout the day. When I find that time, I feel a sense of excitement and joy bubbling through. I realized that if you have at least 15 minutes you can really get "lost to relax". I am now almost done with a book started a few days ago, have gone to bed earlier, played endless games of Polly Pocket, and enjoyed tea while Makenzie was reading Harry Potter to me.

Mind you, do I feel that I need more time in the days? You bet; sometimes I do, but I have learned to switch around my time and make it the most quality time possible. My phone is turned off and computer not checked for these pockets and the feeling of relaxing and relishing in the current moments overflows.

Now step back. evaluate your day. Are you checking/playing/fiddling on your phone all day long?? Put it down for at least an hour. Even when working, if able to focus on your task at hand verses hearing a vibrate and ring you will be more productive and efficient.

Try it, see how it goes. And when you find the extra 15 minutes here or there, embrace it since you don't get it back...

Quick workout- have fun!!

2011-01-11T15:22:00.000-08:00

You are busy, you need an effective workout, you can't think of what to do. Do the following and you will be dripping with sweat in no time. Equipment- medicine ball and exercise band

3/2/1 - 3 minute cardio, 2 minute strength, 1 minute abs

Warm up with running in place, jumping jacks, high knees. Rotate all for 1 minute. Repeat 3x.

3 minute low side jumps back and forth
2 minutes ball slams
1 minute side planks on hands

3 minute liners
2 minutes squat/biceps/overhead
1 minute knelling ab- pilates- pull 100

3 minutes step jump ups
2 minute dips and tricep press with ball
1 minute bicycle

3 minute slalom down line/hallway
2 minute wood choppers
1 minute caterpillar

3 minute grapevine/single leg line jumps/grapevine
2 minute squats with scap squeeze
1 minute med ball rotations/bicycle

3 minute table step ups/bench step ups
2 minute table rows
1 minute crunch on table

Stretch & done

Power Fitness PDX Power of YOU NEW YEAR-NEW YOU Fitness Challenge!

2011-01-06T14:25:00.000-08:00

Power Fitness PDX Power of YOU NEW YEAR-NEW YOU Fitness Challenge... A bit of POWER for all uber-Women

Monday, February 7th - Friday, April 29th 2011

The holidays are over, kids are back in school and it is time to take care of YOU! January is a month to get back in the groove and February is the time to MAKE A STATEMENT! NEW YEAR-NEW YOU Fitness Challenge matches you up with a fitness buddy and puts you through an intense fitness/health/ wellness challenge. You will be challenged to change your life to become your strongest and healthiest self YET, starting the New Year off right! The goal is to transform your overall health and wellness to kick off 2011 full speed feeling incredible from the inside out.

The Power of YOU NEW YEAR-NEW YOU Fitness Challenge incorporates:
12 weeks of Power Fitness PDX 3x/week - $570
** Class options – M/W/F 5:45 am

or 50+ Tu/Th 6:30 am & a 5:45 am option**
4 bonus classes incorporated to 4 weeks just for Challenge participants -$80
3 Workshops on balancing nutrition/fitness/wellness/time-$150
4 Hours to PASS – Your personal assistant to life -$160
1: 30 minute 1:1 Sessions with Trainer Erin Kreitz Shirey $50
Pre & Post Challenge Measurements - $40
3 AT Home workouts -$50
3 Training Runs for a 5K Run Walk in April - $45
Power Fitness PDX Workout Tank Top - $25
Support and goodies from many businesses to help you keep healthy and fit throughout the Challenge
Final Celebration Night with Prizes for Every Challenge Participant-
$300+ value
Value of services $1470
The women who loses the MOST body fat and reaches her personal life and fitness goals receives a new workout outfit from Born Fit, Dress, Haircut/color from Salon One, Make Up Session, 4 Hours from PASS (Personal Administrative Support Services), 4 Hours of design time from Ignition Architecture, Massage, Mani/Pedi, Cooking Lesson, and much more.

Price for entire Challenge: $750

Payment can be made in 2 payments. Must pay 50% to reserve your space. Register by January 15th and save $50.

Thanks to supporting busineses: PASS, Shay’s Café, BornFit, Smart Water, Flex Power, Salon One, Lilac, Ignition Architecture, Daisy’s, Mary Kay, Run Like A Mother, Sumbody, Herbs & Spices Catering, Power Fitness PDX, Tuckers, and many more

One lucky Mom can write and share why she is the deserving Mom for the Challenge and will be honored with a scholarship for the entire program. Send all letters by January 20th, 2011 to: powerfitnesspdx@gmail.com or PO Box 1077, Alameda CA 94501

Workshop Dates announced January 15th.

** Final Awards with Winners Announced at the 7th Annual Mother's Day Celebration Class! Friday, May 6th, 2010 9:30 am, Crown Beach, Alameda **

Training - Saturdays equate longer workouts

2010-12-04T14:25:00.000-08:00

I have been asked by many of you what my own workouts look like. It depends- how much time I have. I use my weekends wisely and incorporate my longer workouts on those days, with Wednesday also a long workout day. I incorporate riding or running to the Club to lift, take spinning, or a swim workout. Nice warm up and also great to get additional miles in.

Today, Saturday December 4th, 2010-
Workout was highlighting intense spinning class and post workout fatigued legs with a couple more miles to run. That is important as an athlete and trainer, as it allows me to challenge my own body when I would rather walk than run. But as a triathlete you don't want to just walk off the bike, you want to get in your groove and run.

Work out 12/4/10
Run to club- 1.5 mile run
Spin class 1 hour- intense and challenging "hills"

Conditioning Circuit 1-Repeated 3x
Hanging knee raises from squat rack-15x
Reverse pull ups on ground with feet on box-11x
Squats on circle balance board w/18#bar -15x
Bar chest overhead to back-11x

Circuit 2- Repeated 3x
Lunge-fly-arm raise overhead- w/5#wts - across stretching floor
Push ups on Bosu w/bar-
alternating balance push ups with
jack push ups or jump push ups-
25x
Balance ball crunch-15x
Balance ball reverse pike-15x
Bosu up downs
11x each side- follow with Bosu plank hold for 30 seconds
Speed skater w/5# wts-25x

Circuit #3- did 2x
Plié squat hold with wide overhead fly and chest raise - 15x
followed with bicep curls-15x
Speed skater w/5# wts - 25x
Bosu speed skater alternating-25x
Wall sit with side lat raise- 15x

Run home- 2.5 miles

Whew- legs are tired and body feels great!

Schedule Change for Thanksgiving Week- Workout your Drumsticks on the stairs!!

2010-11-21T16:57:00.000-08:00

Hello Power Fitness PDX'ers!

I hope you got some extra activity in this busy and game filled weekend. If you didn't watch the big game and did squats between each cheer, than I hope you ran stairs in a stadium to get into the football game spirit. Sadly, CAL lost poorly, but at least it was a fun game by all.

As many of you know, Makenzie is back at the hospital. She is at UCSF and will either have 2 or 3 procedures next. Tomorrow she has a big day of a CT scan that decides if she has 1 or 2 surgeries following. Thus, I am quickly at the house but will be back at UCSF tonight through Tuesday. We discussed the possibility of no class on Monday because of the procedures, and it is true, there won't be class on Monday or Wednesday. The recovery time for one of the surgeries we know is 5-7 days.

So, without class Monday and Wednesday(I'll learn about Friday by Wednesday, and per your request Friday will be 7-8am if/when it happens), you will be credited for next Session. I appreciate your understanding, as this has been quite a journey.

But, that does not mean you are off scott free!! When in the hospital I have been doing stairs daily, and running the bleachers and stairs at Kezar Stadium. I think YOU should be too! I invite you to do the following stair workout as a team on Monday and Wednesday. Your emails are not BCC'd this time, which is what I do normally for professional purposes. The workouts should kick your fanny and you will have a blast! Remember the keys- check in with each other, shoulders back and down, relaxed knees, hips below shoulders, toes in front of heels.

Stairs Monday- light weights:
Run single step up and down stairwell for 5 minutes
Push Ups 1 Minute
Run double step up and down stairs for 4 minutes
Reverse Lunges 2 Minutes
Run FAST single steps for 3 minutes
Jumping Jacks holding light weights for 3 minutes
Run Double Step FAST and LOW for 2 minutes
5 Pt Lunge Holding Weights with arms raised, elbows out, forming a circle with weights together in front of you 4 Minutes
Single Leg Jump Squats up the stairs for 1 Minute
Speed Skate Holding Weights- 2 Minute/2 Minute Jump Squat/1 Minute Dips - 5 minutes total

30 Squats with Overhead Press- Holding Weights with hands above head, two 90 degree Angles
30 False Starts Holding Weights
30 Tricep Kick Backs

2 Minutes Jump Squat to Top of Stairs
3 Minutes Running up single legs, holding weights at 90 degree angle
4 Minutes Lunging to Top while doing bicep curls - at top 20 jumping jacks with weights

1 Minute single leg stairs
1 Minute Plank
1 Minute single leg stairs
1 Minute Plank with feet alternating toe touches to hands
1 Minute single leg stairs
1 Minute Bicycle
1 Minute 3 count crunches
1 Minute Single Leg Raises (remember to watch back and practice belly breathing)
Stretch and go home!

Wednesday Stair Workout-Light Weights
Warm up jog to corner and back once- warm up in circle - leg swings out and back
Stairs- start with sprint to top 1/10 push ups. Sprint 2x/9 push ups. All the way to sprint 10x/1 push up.
4x- Lunge up stairs double pulse- do 5 reverse jump lunges at bottom
Shoulder press pyramid- 10 rt/lt-10 squat jumps. 9rt/lt-9 squat jumps. Down to 1.
Sprint to top- jog across 2 minutes
4x- Sprint sideways- single leg hops to top-bottom grab band and do 5 PT lunge rotations with pull back.
4x -Spiderman push ups to top of stairs. At top- hold plank 20 Alligator count.
2x- Partner--Single leg reverse lunges/stairs. partner push ups- upright row.
Abs- frogs- side planks- kissing elbow planks- crunch- bicycle- wonderwoman

You are INCREDIBLE! You inspire me daily and I know you will work as an incredible team to push each other and challenge each other. Please email me after you are done, and let me know how it goes. I wish you the best Thanksgiving and am thankful to have you as part of Power Fitness PDX!!

Cheers-

--
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- www.powerfitnesspdx.blogspot.com
f- www.facebook.com/power-fitness-pdx
t- http://twitter.com/powerfitness

November Brings ONE Class For YOU

2010-10-31T11:52:00.000-07:00

Hello PFPDX'ers!

I hope you are doing well! I can't believe we are at the end of October, with November peeking behind ready to blast off! You made it to the MWF mornings this past month, and I appreciate your understanding the change of classes and logistics. You made a point to blast the stairs, learned how to run efficiently and effectively, pushed your intensity, endured birthday magic class for Dory and Estie, and challenge yourself throughout. Yes, my tolerance for excuses shifted this past month. I knew if I was up from being at Children's Hospital to teach class, you surely could get there. I have used actually my daughter's strength and fierce bravery to pull me through challenging athletic moments this past month. Some of you shared that she inspired you too.

When thinking about how I knew I may be tired to teach, I thought about how Makenzie would want me to teach and train you. When watching Makenzie challenge her legs to move again, I would think about the stair drills and how you may be tired climbing them the reward of strong legs is worth the effort. When doing core work throughout class and hearing some moans, I would think about Makenzie's core and how she needed to keep it stronger to help her with the infections inside. It is interesting how having a child who is fighting for her own strength and little life, makes you a more efficient and effective trainer and individual. There will be another session this month- MWF. Until the New year when we have answers and Makenzie is back in school, we will keep the one class, MWF 5:45-6:45 am Women's Only Boot Camp, going.

As I stated before, YOU helping each other in class and trying hard to reach beyond your comfort zone is integral right now. YOU working as a TEAM, supporting each other and not letting one another give up, are the lessons I hope you feel not only in class but outside when doing your daily activities. This past week Dory was explaining to MaryAnn about her own running and how it used to be hard but she used the tools we were incorporating in class, and now she can run longer and with more ease. Hearing Donna share stories about making class in order to make her preschool time more active is what Power Fitness PDX is all about. Yes, it is a challenge with my own personal family logistics to do class right now, but I know it is a challenge for YOU to get there too. I am so very proud of you for making a point to focus on your own health and fitness goals. As we have all learned, and Makenzie is teaching not only me but YOU daily, you have one life. USE IT and make every DAY count!

Session 10: PDX TIme : 11/1-11/ 26* No class on Thanksgiving 11/25
MWF- 5:45-6:45 am
MF- Windsurf Shack, W- Washington Park Stairs
REGISTER-

I know many of you are also ready to keep your cardio going and challenge yourself further. ARE YOU READY time for the 3rd annual Holiday Cardio Blast? ARE YOU ready for the Challenge to start in the New Year?
Holiday Cardio Blast- November 22th- December 15th
Challenge the Power of YOU New Years' Fitness Challenge- January 10-March 19th, 2011
** Additional info to come later this week **

Have a wonderful Halloween and see you in November!!

Cheers-

--
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- www.powerfitnesspdx.blogspot.com
f- www.facebook.com/power-fitness-pdx
t- http://twitter.com/powerfitness

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

The future is not set, there is no fate but what we make for ourselves.- Irish Proverb

New Schedule, NEW Challenge Time, New You!

2010-10-09T20:30:00.001-07:00

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.

Determination to Live POWERfully & Cheer

2010-10-09T20:29:00.001-07:00

Determination to Live POWERfully & Cheer

Eleven days ago my life changed and was turned upside down. As I shared, my daughter, Makenzie, was rushed to the ER at Children's Hospital. We didn't know we were in for a ride that will challenge us more than any event we have experienced thus far. Makenzie's battle with Accute Pancreatits has evolved and grown. Each day has brought new tests, new pokes and prods, and new challenges for us to overcome. Through it all, Makenzie has stayed strong and even got her sense of humor back. She went from running and playing on the monkey bars full of hope for what 1st grade would bring, to using that energy and hope to keep her body producing strong red blood cells and feel capable of tackling each new test. We thought we had a gage on what Makenzie's journey would be last week, but it was a teaser. We've been informed Makenzie has one of the most severe cases of pancreatitus the doctors at Children's Hospital have ever seen, and an additional myriad of other "broken" organs. She will be in the hospital until Thanksgiving, missing Halloween with her friends and family.

BUT that does not stop Makenzie, nor our family. Makenzie has always been a role model to me for living with joy and having fun in the moment. She has climbed the tallest tree with her buddy Jonah because she was curious, while other kids looked on in awe. She rides her bike in a snazzy outfit singing along the way LOUDLY, without a care if her notes are on cue. She taught her 2 1/2 year old sister to do cannonballs with the biggest splashes possible, and then do sommersaults underwater to have the water tickle as it goes up their noses. She has cheered me on at every race wearing dynamic ensembles yelling, "Go Mommy! Go Mommy!", while clapping her hands as fast as they can. NOW it is my time to CHEER for Makenzie and be with her every step of the way.

Makenzie has many more tests to tackle, feats to overcome and painful times to endure and needs to be her healthiest and most powerful self yet. After being pricked for a blood drawl again today, Makenzie said to me, "Mommy, I am a big kid and I can do this. I don't need your help when it hurts, I can do this now". I responded with tears in my eyes, "Makenzie you don't have to be so tough, and are already the bravest 6 year old, let alone woman, that I know. Let me rub your back and cheer you on. I am honored to." Makenzie responded with a squeeze to my hand saying "Ok Mommy, but know I am a big girl now. I am brave." That she is, and I will be brave alongside her every step of the way.

Thus, I have a new Challenge for YOU. AS I cheer on Makenzie, I have to change the current schedule for my business (listed below) and you get to train on the additional days on your own. Makenzie and I decided as a team that it was good for me to keep my Power Fitness PDX'ers strong and healthy, so I can be strong and healthy for her. She can take strength from me, as I give you the tools to become stronger. She will provide additional inspiration for all of us to reach far within ourselves and give our ALL every workout. The Fall will truly give you a sense of the POWER within you that you didn't realized existed. I am even more determined to make each workout more dynamic and challenging, to help motivate you to live each day to the fullest and be your most courageous and dynamic self yet. No excuses, YOU are going to give it.

As I shared before, we have been given the gift of one body. There are NO EXCUSES, all you have to do is lace your shoes and make it to Power Fitness PDX. I will cheer you on as I cheer on my child, to become your healthiest self and overcome each new challenge. Now, tie up your laces and see you at 5:45 am on Monday. USE your body because YOU CAN!

Let's work together to Challenge the POWER of YOU!

-Erin Kreitz Shirey
Power Fitness PDX CEO, Master Trainer & Coach
BS Kinesiology
ACE, NASM, Fit to Deliver, Stott Pilates, Nutrition Certified
c- 503.703.1269
a- po box 1077, alameda ca 94501

www.powerfitnesspdx.com - powerfitnesspdx@gmail.com - www.powerofyoufitness.blogspot.com
The future is not set, there is no fate but what we make for ourselves.- Irish Proverb ** Photo is after the Oakland Half Marathon, March 2010 **

New in Home Workout- by my 6 year old- Kicks Booty

2010-10-09T19:22:00.000-07:00

250 Jumping Jacks
30 Push Ups
200 Jumping Jacks
40 Push ups- Narrow Grip-tricep push ups
150 Jumping Jacks
50 Push Ups

Pick a line and jump back and forth over it 100x
Do 25 Burpees
Pick a line and jump back and forth over it 75x
Do 30 Burpees
Pick a line and jump back and forth over it 50x
Do 35 Burpees

Get into perfect plank position and hold for 45 seconds
Stay in plank position and bring your right knee to your right elbow, repeating with left knee to left elbow. Do 20 reps
Perfect Plank for 60 seconds
Plank with knees to elbows for 25 reps each side
Roll to back and do bicycle for 30 counts regular pace
Bicycle for 30 counts fast

Knees to chest, wrap arms around and roll side to side
Rock back and forth and roll up to seated position
Smile, you are all done!

IMPORTANT- Challenge Date Change- Learning COURAGE!!

2010-09-26T12:04:00.000-07:00

Tomorrow was to start the Power of YOU Fall Fitness Challenge, but the date is to be postponed until next week. That is not my norm when it comes to classes and my business, but my little girl, Makenzie Christina Shirey, is about to teach all of us a lesson. The lesson of being strong, courageous and using your body because you can.

Monday, September 20th, my family and I were at the pool playing and laughing. We were swimming and diving, enjoying the nice warm night and being active. The week quickly turned on us. On Thursday, September 23rd, we rushed Makenzie to the ER at Children's Hospital because she had been very sick with the stomach flu for 36 hours. She is a vibrant, active, dynamic and energetic 6 year old who lost her energy and the flu took over. Sadly, Makenzie is now in ICU and about to teach us a big lesson- the lesson of COURAGE. Makenzie has been diagnosed with Acute Pancreatitis, in addition to many other things. She is in a lot of pain, but barely complaining. She has been the biggest trooper and hugging her stuffed puppy with little winces as they perform test after test. She has been sweetly holding our hand and staying so strong, while scared and nervous of what is going on around her. What Makenzie has is very, very rare in children and terminal in any 60 year old with a minor heart condition. But she keeps going on and is fighting like no other. Thus, she is using her body with fierce determination as it is fighting against her.

Which makes me think, while Makenzie is using her strong little body as best as she can, what are YOU using your body for? Are you challenging it daily to make sure your muscles are moving, your blood is flowing and you are a fighting machine? Are you taking advantage of the beautiful days outside and going on adventures, hiking the hills, walking the beach, running around the island? Are you planning out your time to make sure you use it wisely? If not, do so because YOU CAN. If not, do so because YOU HAVE ONE BODY TO WORK FOR YOU. If not, use your BODY to the best ways possible and don't complain about what it can't do, but CELEBRATE WHAT IT CAN DO! I am making a list(will be uploaded to the blog) of everything YOU DO in class and celebrating what YOU HAVE DONE! I ask YOU to make a list of what your body CAN DO, and how vibrant YOU FEEL after. Keep it posted in your house and look at it this week, so you can move when Makenzie is not able to and I am making means to. Do stairs at the park, and know I am doing stairs at the hospital. Do lunges in the kitchen and know I am doing lunges down the hallways of the ICU. Do push ups and dips on a park bench and know I am doing them beside Makenzie's bed. USE your body because YOU CAN!

With Makenzie in ICU, the Power of YOU Fall Fitness Challenge is being adjusted to a start date of October 4th. I apologize for any inconvenience this may cause you, but family, love and wellness are the most integral cornerstones to our lives. I will use this week to adjust to our new reality of life at Children's Hospital for the next month and be ready to CHALLENGE YOU like no other on Monday, October 4th. There are NO EXCUSES, all you have to do is lace your shoes and make it to Power Fitness PDX classes, Power of YOU Fall Fitness Challenge workshops, and check ins. I will lead you through the rest. I promise to because we all have been given the gift of one body to make as strong, vibrant and as healthy possible. I will do my best to help you reach your health and fitness goals like never before.

Let's work together to Challenge the POWER of YOU!

-Erin Kreitz Shirey, CEO Power Fitness PDX, Master Trainer & Coach
p- 503.703.1269
e- powerfitnesspdx@gmail.com
w- www.powerfitnesspdx.com
t- http://twitter.com/powerfitness

Quick Afternoon Slump Blast Workout

2010-09-20T14:37:00.000-07:00

15 minutes is all you need to do this:
Run up and down the stairs for 3 minutes (or marching high knees to low knees)
Do walking caterpillars back and forth 20x
Around the World Jumps- Both Directions 10x
Spiderman Climbing Push Ups across your floor (or yard) 10 push ups and repeat opposite direction
Side Plank Push Ups- Slow Counts of 3- Both Sides- 10x
Wide Sumo Squat Jumps- 20x
Run Up and down the stairs for 3 minutes FAST
Bicycles on Back- 20x
Reverse Crunch - 20x
Long stretch laying on the ground- extending arms and legs as far as they can go
Ahhhhh.....you are now complete and I am off to get my eldest at school....

Power of YOU Fall Fitness CHALLENGE - One Week Away!!!

2010-09-20T14:29:00.000-07:00

Having done an annual fitness challenge in Winter-Spring, I decided it was good to do one in the Fall and help women get their routines set before the hustle and craziness of the holidays. By the time it is Holiday Season, Challenge Participants will have changed habits, lost inches, and become their healthiest selves yet!! Join them on this incredible journey, or share with a friend who has been asking for the motivator to kick start her into gear. It will be a Challenge like no other!

Power Fitness PDX Power of YOU Fall Fitness Challenge
            … A Bit of POWER for all uber women!
                       Monday, Sept. 27th- Friday, Dec. 3rd 2010

KIDS are back in school and it’s time to take care of YOU! Fall Fitness Challenge matches you up with a fitness buddy and puts you through an intense fitness/health/ wellness challenge.

YOU WILL:
CHANGE your life
BECOME your strongest and healthiest self YET
LOSE weight, inches, and unhealthy habits
LEARN HOW to WORKOUT EFFECTIVELY
GAIN CONFIDENCE, SUPPORT, GUIDANCE

Incorporates $1475 in Services for only $700!! -
Special through September 24th to save $75- $625 for ENTIRE CHALLENGE!!!!

10 weeks of Power Fitness PDX 3x/week , 4 bonus classes for, 3 nutrition/fitness/ wellness/time WORKSHOPS, 4 Hours to PASS –personal assistant to life , 2x 30 minute 1:1 Personal Training Session, Pre & Post Challenge Measurements & MUCH MORE!!!

THE WOMAN WHO LOSES MOST & REACHES GOALS WIN….GEAR AND GOODIES FROM BORN FIT, ROADRUNNER SPORTS, POWER ADE ZERO, FLEX POWER, SHAY’S CAFÉ, SALON ONE, DAISY'S, IGNITION ARCHITECTURE, POWER FITNESS PDX, PASS, PAPPO

LIMITED TO ONLY 20 WOMEN- REGISTER ASAP!!! www.powerfitnesspdx.com

One lucky Mom can WIN THE ENTIRE CHALLENGE! Share why YOU deserve the Challenge and be honored with a scholarship!!
Send all letters by September 24TH to: powerfitnesspdx@gmail.com or PO Box 1077, Alameda CA 94501

About Erin Kreitz Shirey-
Power Fitness PDX CEO/Lead Trainer & Coach
A born and raised Alamedian, Erin’s focus is to help develop a client’s self esteem through athletics and truly look at exercise as a WAY of life. She inspires others to challenge AND reach their goals. When not teaching or chasing her 2 kidlets, Erin writes about health/fitness/ family and has been a contributing Editor for Better TV. She has BS in Kinesiology, ACE, NASM, Stott Pilates Mat, Fit to Deliver and Sports Nutrition Certified.    www.powerfitnesspdx.com

Fun part of being a girl

2010-09-09T22:06:00.000-07:00

Hello-

You have done an incredible job in the Blast Classes, the beginning of Session 8, and those who
haven't made it we miss you! We have been running stairs, jumping,
pushing ourselves and going nonstop for 65 minutes! But one thing that
some of you have asked me, as well as other PFPDX'ers before, is how
to strengthen your pelvic floor and help lighten the Piddle Party.

I know, it is not fun to talk about for some, but it needs to be
talked about in order to make exercise FUN and COMFORTABLE! If you
ever have a question, concern or wish on how to help strengthen your
pelvic floor, please do not hesitate to ask me. Some tips you can do daily:

- When working, do 10 Kegals every hour on the hour
- 4x/week, do inverted toe squats and hold the lower position for a 5-count
- Do balance work: stand on a disk, rolled towel, BOSU ball

Think of your pelvic floor like any other muscle group and do the exercises 4x/week.
I am thinking about doing a 45-60 minute workshop on the pelvic floor and how to
strengthen it on a Saturday morning. Please email me with interest.

I look forward to seeing you in the morning, and remember, practice your
Special K's!

Cheers-

Erin Kreitz Shirey
Power Fitness PDX- Owner, Master Trainer & Coach
Powerfitnesspdx@gmail.com
Www.powerfitnesspdx.com

Cleaning break

2010-09-04T11:37:00.000-07:00

Did you realize that part of the "overwhelm" feeling you have with not getting things done is because you have to first sit down and CLEAN things out? Everyone should take time to truly analyze their lives to see what works and doesn't work for them. What is it that is holding you back and if it is, clean it out and purge whatever is hindering you from reaching your goals? As harsh as this sounds, it goes for some tough friendships too.

I have a client who is doing INCREDIBLE and losing weight, looking stronger, and most importantly feeling better about herself and her place in the world. It has taken a lot of time to get to this point, and she worked very hard to get there. After working on her diet to make it cleaner, her home to feel more organized so she felt less stressed and her routines to feel clean as well and not full of wasted time...she still had something holding her back.

We realized that it was a co-worker who started becoming unkind as my client was getting more successful in reaching her health and fitness goals. The co-worker was putting her own negativity and energy onto my client, and my client was taking it in. This is when we decided she had to CLEAN out her time spent with people who don't make her feel good. There is no sense of obligation to be around an acquaintance or friend who doesn't make you feel good about yourself and may offset your nerves to overeat, not exercise or take good care of yourself. You owe it to yourself to share with the person why their words hurt and how they make you feel. That is the difficult piece since it is a hard thing to do. But you need to treat yourself with the same respect you treat others, and own your own time.

I ask you to take a few minutes. Write down where you are with reaching your health, fitness and life goals. Write down where you feel you need help and what is holding you back. Write down HOW you visualize yourself mentally and physically once you have reached your goals. Look at the goals you have in the different columns, and map out a game plan to make the changes with specific dates attached to the changes. Now take the time to CLEAN out your life and make those goals happen.

** The next Power Fitness PDX Workshop is on Tuesday, September 14th, 7-8:30 pm, at Shay's Cafe. Titled " Balancing Work, Motherhood and Your Running Shoes". Register for your space at www.powerfitnesspdx.com

time

2010-08-03T19:52:00.000-07:00

Time is the one thing in life we never get back. We don't get back moments to do-over, memories to change, events at certain ages to achieve, or the ability to speak words to others at defining moments. Time is the one bit of life that keeps going along, even if everything else may seem stagnant. The question is what are YOU doing with your time? Are you growing and evolving daily? Are you telling everyone you love that you adore and love them more and more each week? Are you being kind to your body and giving it the guidance, kindness, strength, water, movement and nurturing it needs?

If not, DON'T LOOK BACK. Start NOW, this instant, to make every second of your time count. It does NOT matter what you did earlier today, last week or when you were uber athletic in high school and on the State Team. The time that matters is right NOW. Use it wisely, effectively, efficiently, nurturing, and with respect. Do the same with yourself too- be wise, effective, efficient, nurture and respectful of who you are, how you feel, and whom you desire to become.

Power of YOU Fall Fitness Challenge...a bit of Mom Power for all uber-Women

2010-07-22T12:10:00.000-07:00

Power Fitness PDX-

Power of YOU Fall Fitness Challenge...

A bit of Mom Power for all uber-Women

Monday, September 27th - Friday, December 3rd- 2010

The kids are back in school and it is time to take care of YOU! Fall Fitness Challenge matches you up with a fitness buddy and puts you through an intense fitness/health/ wellness challenge. You will be challenged to change your life to become your strongest and healthiest self YET, starting the holiday season and New Years off right! The goal is to transform your overall health and wellness to kick off the New Year full speed feeling incredible from the inside out.

The Power of YOU Fall Fitness Challenge incorporates:
10 weeks of Power Fitness PDX 3x/week - $475
       ** Class options – M/W/F 5:45 am or 50+ M/Tu/Th 8:45 am**
4 bonus classes incorporated to 4 weeks just for Challenge participants -$80
3 Workshops on balancing nutrition/fitness/wellness/time-$150
4 Hours to PASS – Your personal assistant to life -$160
2x 30 minute 1:1 Sessions with Trainer Erin Kreitz Shirey $150
Pre & Post Challenge Measurements - $40
3 AT Home workouts -$50
3 Training Runs for a 5K Run Walk in November - $45
Power Fitness PDX Workout Tank Top - $25
Support and goodies from many businesses to help you keep healthy and fit throughout the Challenge
Final Celebration Night with Prizes for Every Challenge Participant-
        $300+ value
Value of services $1475

The Mama who loses the most body fat and reaches her personal life and fitness goals receives a new workout outfit from Born Fit, Dress, Haircut/color, Make Up Session, 4 Hours from PASS, 4 Hours of design time from Ignition Architecture, Massage, Mani/Pedi, Cooking Lesson, and much more.
                      Awards night is Thursday, December 9th, Shay’s Cafe

One lucky Mom can write in and share why she is the deserving Mom for the Challenge and will be honored with a scholarship for the entire program. Send all letters to: powerfitnesspdx@gmail.com or   PO Box 1077, Alameda CA 94501

RSVP ASAP! Limited to 20 participants. Price for entire Challenge: $700

Payment can be made in 2 payments. Must pay 50% to reserve your space.

Thanks to supporting busineses: PASS, Shay’s Café, BornFit, Smart Water, Flex Power, Salon One, Lilac, Ignition Architecture, Daisy’s, Mary Kay, Run Like A Mother, Sumbody, Herbs & Spices Catering, Power Fitness PDX, Tuckers, and many more

***In addition to classes, Power Fitness PDX CEO/Master Trainer and Coach provides health, fitness, and wellness workshops and events throughout the San Francisco Bay Area. Erin’s focus is to help women (and men) develop their self-esteem through athletics and truly look at exercise as a way of life. When not chasing after her two little girls or teaching, Erin writes for many athletic and family publications. She has a BS in Kinesiology, ACE Certified Personal Trainer, Stott Pilates, Sports Nutrition and Fit to Deliver Pre and Postnatal Certified trainer. powerfitnesspdx@gmail.com www.powerfitnesspdx.com and www.powerofyoufitness.blogspot.com

Make your Fall COUNT & let Power Fitness PDX
Challenge the Power of YOU!

www.powerfitnesspdx.com 503.703.1269
PO Box 1077- Alameda CA 94501

I'm Possible

2010-07-18T19:29:00.000-07:00

Was thinking about when I worked at Pallotta Teamworks and the phrase "impossible" was traded to "I'm Possible". Then I read a quote in Run Like a Mother that made me smile "Hard things take time to do. Impossible things take a little longer". Now go kick ars and TRAIN/RUN/PLAY HARD!

Lunch Time STAIRS

2010-07-12T15:14:00.000-07:00

You have had a busy work day, but are trying so hard to fit in some exercise. There are many things you can do at work, and start with this stair workout. You can start incorporating it during lunch breaks or 10 minute breaks on the hour.

Lunch Break (or can be split to mini break blasts throughout the day)
Quick 30 minute blast- eat lunch at the desk after doing this workout

Find a stairwell in the office/park.
Run up and down stairs 5x

Do 1 minute of sumo jumping jacks
Sprint up and down stairs 5x, doing set of 15 push ups at the bottom of each time

Do lunges up stairs, extending every other step Repeat 2x
At Bottom Step, do set of 20 dips, holding in Flexion/lowered position for 3 counts each rep.

Hop Squat up steps, jumping each step & landing in squat position- Repeat 2x
Sprint up steps, single step, 3x

Hold plank on bottom step for 1 minute (or max). Repeat 3x

You kicked some BOOTY and your's will be kickin' too! Way to go, keep it up, and incporate the stairs 2-3x/week for the next 8 weeks. Guranateed a stronger and tighter tush.

Cheers to Challenging the Power of YOU-

Erin

Rockin The System ...

2010-07-05T12:31:00.000-07:00

"I was elected by the women of Ireland, who instead of rocking the cradle, rocked the system."
- Mary Robinson, Irish President (b. 1944)
I am Irish and growing up was told that St. Patrick's Day was MY holiday. As a kid, I took that to be true. My siblings didn't have flags saying "Tyler go Bragh" or "Robbie go Bragh". But I did. Everywhere on St. Patrick's Day I would tell anyone who would listen the holiday was MY special day and share the saying of "Erin Go Bragh". Of course I found out later, it was my Mom letting me feel I was special, but that my siblings were Irish just like me. Regardless, I identified with the Emerald Isle and the strong women who I am honored to call my ancestors. One such women is my Grandmother, Roberta S. Cole.

Grandmother, Grammer and now Gigi as she is called by my girls, has been my inspiration growing up. She was an athletic female during a time when women weren't running. Grammer has a fire in her that matches her red (now white) hair. She raised my Mom and her siblings to be strong willed and independent. Thank goodness, they all passed those traits to my siblings, cousins and me. Grammer taught me to go after my goals, regardless of what anyone would think. She didn't just preach it, but practiced it. She traveled the world to New Guinea, Kenya, Holland and Dublin teaching others how to write and produce videos, information learned from her time as a tv producer in San Francisco. That occurred during her late 60's!

Grammer was also one of the first female marathoners. When she did the San Francisco Marathon, I remember being strapped into the bike trailer as my Dad pulled us around to cheer her on. SHE INSPIRED ME TO NEVER STOP AND JUST GO FOR IT!

When I did my first triathlon at 16, I made sure to talk with Grammer all about training. She let me use her Bob Jackson bike for the bike portion and I felt like I had some of her strength with me. I placed and excitedly called her. Later that summer, Grammer and I ran a 5K race together. She was 70 years old and a force to be reckoned with. We both won our age groups, and shared in a memory that forever holds a place dear to my heart. Mom captured a photo of Grammer and me with our medals around our neck, and I cherish it because for me it symbolizes to keep going and never give up.

That headstrong determination and athleticism is still making waves with whatever Grammer does. Living in Seattle now, Grammer did a race two years ago using her walker. The police were trailing behind her, since she was one of the last participants. Grammer told them "Please get off my tail boys. I WILL FINISH THIS RACE". This past year, she has fallen a few times. Part of the reason, her stubborn pride. A few months ago Grammer was in a room doing Physical Therapy for a stroke and there was a chair in front of her walker prohibiting her from moving where she wanted to go. Instead of asking for help, she stood up, picked up the walker and moved it to the other side of the chair. It may drive my Mom and her siblings mad, but it actually makes me a bit proud that she is so independent. And people are curious where I get my determination from...

While I think about the luck of the Irish and the joyful glee felt by many during this month, I have to thank my stars I am a granddaughter to a stubborn red headed Irish women. If her enthusiasm and determination has been passed to me, I feel lucky. The fact her short stature and speedy legs have traveled through the gene pool to me let's me know I am blessed. So, in the realm of Irish traditions I raise a pint and toast you strong incredible women, and your children who look up to you every day to great strength and pride.

"Slainte" - To your health
- Erin Kreitz Shirey, CEO Power Fitness PDX, Master Trainer & Coach

*** I wrote this St. Patrick's Day 2009 and it motivated many of all ages and abilities to move their bodies. Even if you are not Irish, pretend you are like Gigi- a stubborn and strong red-headed woman still making her way everywhere. Keep the fitness goals flowing!

Some favorites ---

2010-07-05T12:22:00.001-07:00

Celebrate what you’ve accomplished, but raise the bar a little higher each time you succeed.

-Mia Hamm

Dost thou love life? Then do not squander Time, for that’s the stuff Life is made of.

-Benjamin Franklin

What lies behind us and what lies before us are tiny matters compared to what lies within us.

- Ralph Waldo Emerson

If a 6 year old can overcome a fitness fear, why can't you?

2010-06-28T16:05:00.001-07:00

Sometimes as an adult we have big challenges we try to overcome, but we let fear get the best of us. In health and fitness we worry we won't be able to keep up with everyone, we aren't good enough for boot camps, we will be the slowest one to complete the challenge, or just plain and simple that "we can't do it." YET, we support our friends, family members and children with encouragement and guidance to overcome fear and acknowledge how incredible he/she is. We try with compassion to help those we love feel supported in whatever their challenges are, knowing they have great potential. Why do we not do the same with ourselves?

On Thursday, my oldest daughter, Makenzie, started a new gymnastics class. She loves gymnastics, but hasn't participated in a class for 2 years and didn't know anyone else at the new location. She excitedly talked on the way to class, yet was white as a sheet when it was time to begin. After the first warm up exercise she looked at me with eyes welled up with tears. She continued on and was participating, but not to the ability she'd displayed before, and would cross her arms in between each exercise looking rather uncomfortable. During this time I gave her silent praise from across the room with smiles and thumbs up. Yet all the while I knew she wanted me to say "It's ok M, come sit down and watch instead". She continued with cartwheels and I tried to let her see I was proud of her despite the apple swelling in my throat. At one point she did come over and I told her she had to try the one class and then we could watch next week. But just try because she has it in her to succeed and have fun in the class.

Then the class went to the uneven bars and trampoline. At that point, I wasn't sure if I wanted to quickly give her a hug and say she could go home, or follow through with my "one class" decision. For what seems like a perfect time, E was asleep in my arms and I was cradling her so I couldn't maneuver to see M participating....but I could hear her! I heard her laughing and the instructor giving her praise. I heard another belly laugh with an essence of joy in it. Then they came back to the main room to finish strength training and M missed her time for wall sits. She had to stay on the wall another :45 while the other girls were done. Nerves rose in me and I worried she would collapse of embarrassment and tears...but she didn't. She smiled at the teacher, said "My Mom does these in her classes all the time so I'm good at them", and stayed on. She looked at me when done with a big grin and asked if she could have a sleepover at gymnastics class.

M overcame her fear in 60 minutes that normally would have her crying with nerves and uncomfort for days. While I did believe she could do the class, to see her realize she could have fun and believe in herself was powerful. If she can do it at 6 years old, what is stopping YOU from doing it now? What are you waiting for, your time in NOW.

Cheers!

Erin Kreitz Shirey- Owner, Lead Coach and Trainer
Power Fitness PDX LLC
www.powerfitnesspdx.com

Run or not to run

2010-06-26T10:21:00.000-07:00

Sometimes loving running can be a bit of a burden and a curse in one. If I were to have a day where I could do anything, I would start on an early morning run in the quiet, followed by a trail run in the evening with a picnic in the park. The feeling of sweat dripping down your back, and fire in your legs when your muscles are pounding steps is like no other rush. The runner's high is one that can be described, but not understood until someone experiences it. I am still on a "high" from the 100th Dipsea Race, and that was 2 weeks ago.

But today I am challenged because I want to run a loooong time, and only have a small window. That is when people ask "Do I run? Or just wait until tomorrow?". My response always is "RUN". You will feel better and even if you can't do the distance you want, you'll have your body moving and muscles working for you. Your tasks later in the day will seem more doable and enjoyable. Thus, even if you only have 20 minutes, get out there and RUN!

Now, off to lace up my Mizunos and hit the trails...even if only for 35 minutes instead of an hour...

IT IS easy to be HEALTHY & GREEN!

2010-06-20T14:12:00.000-07:00

As Moms, we MUST lead by example. Everyone does make a difference and leaves an impression on one another. You may not think it, but the days you decide to drive the .5 miles to pick up one gallon of milk, are the days your child learns it's ok to drive small distances. The nights you excitedly go on an active date night are the nights your friends are encouraged to do the same and learn that riding bikes to the local organic pub create romance like no other...while romancing the earth.

Idea #1 No Car Days-
Upon moving back to California in the New Year, we decided to try life as a "one car" family. When in Portland I often ran my oldest to school, ran to do errands(including getting groceries)... ran or walked to go everywhere. When it came to wild weather, I would plan the car trips accordingly. IN the Bay Area, it is rather easy to have no-car days. An umbrella tends to be what's needed and if anything, we all dry after getting a bit rained on. Currently I have the car 1-2x/week. On those days every drivable activity is crammed in, and if not, I do it the next car day. I have been the one needing to adjust more-so than my husband with logistics, but I really like it. I feel more socially responsible, am teaching my kids how our/their bodies are built to move, and have learned how adding a cushion of time to get places makes you relax a bit when venturing there.

Thus, if you can, make 1-2 days each week when you don't use the car at all. It creates one less vehicle on the road, and hopefully one more pedestrian or bicyclist on the roads shopping fresh and local. Bike to BART to visit a friend, and enjoy the time on the train reading a book. Slow down a bit and enjoy where you are AT instead of the rush it takes to get there. With driving less, you may find you are able to relax more. It takes the tension of sitting in traffic away since you know that you can't control the means to get there and...your legs will be stronger and sexier as you save the Earth!

Idea #2 Farmers Markets Fresh Bike RidesYou have read many places that eating fresh and local is incredible for the environment. It is also incredible for your waistline. Plan Farmers Markets Fresh Bike Rides to get produce 1-2x/week. The bike ride to get the groceries allows you to SEE the city you live in. You can also learn from the farmers what are their favorite recipes to use with their farms' produce. To pay back to the local farms helps keep the fresh cycle going, in addition to getting some of the most nutrient rich food anywhere. After picking up your produce enjoy the bike ride home planning out what you will make with your items.

Idea #3 Waste Coin CollectionCreate a "Waste Jar" in your home. In many households people have "swear jars" or "bad thought jars". They are jars you put money into when saying a bad word or a bad thought about your self. The Waste Jar will be used to put money into when you do something new that is good for the earth. It could be to use Freecycle, remember your to-go coffee cup daily for 7 days, or remembering to bring your shopping bags with you to the grocery store every day for 2 weeks. The money from the jar should be used for a gift to the Earth...buy a tree for your neighborhood, send water purification tablets to Africa, or purchase reusable sandwhich bags for kids at the local homeless shelter.

All actions you take help make the Earth healthier for future generations. As Fancy Nancy shared her favorite rule in the book Earth Day is Every Day, " Less than a mile, bike in style". Now dust off your bike, make it fancy and head to the Farmers Market or to work!

*My tree hugger kiddo above playing in the park on a No Car Day! Fit playtime into errands makes for a great afternoon.
Email your green active ideas and tips to - powerfitnesspdx@gmail.com

30 Minute Park Workout

2010-06-20T14:02:00.000-07:00

This workout can be done with or without your kids. If you have older kids, have them do the workout with you. If you have a little one, use the jogger which adds an additional challenge to push during the sprints in your workout.

Jog 3 laps around a park (2 laps if small park)

Shuffle Run for 2 Minutes-
Pick three trees/ tennis court/ your kiddo running with you or in stroller as the center spot. Start at the middle and shuffle to the left, tag the ground in low squat. Shuffle back to the middle, tag ground. Shuffle to the right, tag ground.Repeat.

Hoover Hold and Point - 30 counts
Stay in steady plank and reach forward with your right arm. Return arm and reach with your left. If your child is in front of you tickle them each "reach". Repeat 30 times.

Bicycle -30 counts
Make sure to point your toes with each extension and maintain the size of an "apple" under your chin.

Jog 1 Lap and SPRINT 1 Lap Around the Park

6 Hill/Stairs Repeats-
Find a hill/Stairs and repeat it with the
First 2 reps- 65% intensity
Second 2 reps- 75% intensity
Last 2 reps- SPRINT

20 Mountain Climbers & 20 Boulders
Repeat 3x

Caterpillar - 15 repetitions
Start in standing position and bend over touching toes. Gradually walk hands out to plank position. Perform push up. Walk toes gradually to hands and stand up tall, extending arms overhead. Repeat 15 times.

3 Stair/Hill Repeats
1st- Skipping up Stairwell
2nd- Bum Kicks up Stairs
3rd- SPRINT to TOP!!

Bicycle 30 counts

Plank on Forearms- Max Out
Repeat with rest of 30 seconds in between

Jog 1 Lap Around Park

Ahhhh....you are now done! Way to go!!

Quotes to make you think

2010-06-20T13:54:00.000-07:00

Some stories don't have a clear beginning, middle, and end. Life is about not knowing, having to change, taking the moment and making the best of oit, without knowing what's going to happen next. Delicious ambiguity...
--- Gilda Radner

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

Lead By Example

2010-06-20T13:39:00.000-07:00

We are informed from day one of being a Mom, to lead by example. Our children watch everything we do, and all words we speak. When looking into our newborn's eyes, we search for that connection to the baby that will forever change your life. That life we, as Moms, have the love and dedication to make the most dynamic, healthiest, supported, educated, encouraged, and fulfilled as possible. For me, I have been taught how to be a Mom by the most incredible Mom I know, my own.
My daughter, Makenzie, and I post Oakland Half Marathon- placed 2nd in Age Group. She was a huge cheerleader!

Mom and my youngest, Emerson, smiling away

During a time when many people were not into yoga, my Mom, Tina, was. She met with her girlfriend, Lois, and had the Dads watch the 6 of us kids while they took evening classes. I remember as a kid waving "bye bye" to Mom as she was dressed in her hip yoga gear. I still do as she hits her yoga class weekly. Mom was ahead of her times in bike- commuting. My sister, brother and I were ridden around Alameda in the big bike "buggy" and didn't know any different. Mom rode to do all errands and made it fun, singing songs and stopping at the beach to play along the way. She taught us that being active was part of what people do, just like eating and sleeping. If we were at the swimming pool, Mom was the Mom in the water playing mermaid games with us. She would throw the dive rings for us to find, and have under water tea parties while some of the other Moms sat on the pool side talking. Mom was active with an effort because she could be, that taught us exercise was invaluable to a healthy lifestyle. She has an energy and youthfulness that has always been known by her friends and anyone she meets(wonder where I got mine), and isn't afraid to laugh at herself. Mom led us to believe life is to short to not have fun, and to believe in yourself when doing so.

Believing in yourself is a value where Mom has outdone It wasn't only sports that had Mom Mom encouraged us to try everything we set our heart to, be it gymnastics, swimming, tennis, soccer, theater, or art. Mom just wanted us to "try" and go for it.

5.7.10- Post Power Fitness PDX's Annual Mother's Day Boot Camp Class- Nothing like coaching to honor my own MOM!

Now, as a MOM, I do the same. It's funny because I feel like my Mom often, and when some people say "You make me think so much of your Mom" I take it as the biggest compliment. When riding my bike with the girls in the Burley to go swimming, I have visions of remembering Mom pulling us over the Bay Farm Bridge to the Harbor Bay Club to do the same. As I am doing cartwheels and swinging on the Monkey Bars with Emerson and Makenzie mimicking me I think that they will hopefully feel the same about me teaching them to be active and goofy Moms too. I am grateful daily for the impressions she continues to leave on me, and hope I can do the same for my girls too.

No Class On Thursday, May 28th!

2009-05-27T14:38:00.000-07:00

Hello!

There is no class on Thursday, May 28th! Please enjoy the morning to sleep in or go for a run and stair workout on your own.

In good health-

Erin Shirey

WORK IT Family Style

2009-05-24T06:55:00.001-07:00

Memorial Day weekend is here and full of incredible weather! Use this time to workout with your family and try something new-

Mt. Tabor Stair Challenge- work the stairs and wear the Ergo or backback with your babe safely inside. If you have older kids, they would get a kick out of the stairs too. Try to hop on one foot, jump up, wide legged climb, or crawl up like a monkey. All are fun for adults and kids. Try to complete 30 minutes of stairs.
Leif Erikson Ride & Lunge-A-Thon- head to Leif Erikson trail and bring the bikes! The path is wide enough for kiddos to have space to ride. Hop off every 15 minutes and find a different look out spot. At that point bust out lunges for 2 minutes- kiddos too. They love to lunge, and the on/off with purpose on the bike helps them stay focused and have FUN. Continue on your ride for an hour (if your kiddos allow).
Waterfront Walk- the Rose Festival has begun and the sights are around us. Head down to the Waterfront and do the 3 mile loop between the Steel Bridge and Hawthorne Bridge while people watching and pointing out new sights to each other. Play "I Spy" with your toddlers as you push them in the jogger. Try to maintain 3.5-4 mph pace.
Parade Through YOUR Hood- first pull out your skateboard, roller blades, bike, pogo stick, and running shoes. Next, plan a 1 mile route in your neighborhood. With your partner decide who will wear/push your munchkin for each lap. Next decide which equipment you will use. Make 4-5 1-mile laps in your neighborhood with returning home in between to change your shoes, gear, etc. You are cross training in your 'hood, while getting to know your neighbors.
Free Choice Backyard- Write 15 different activities on index cards. ie: 20 jumping jacks, 20 push ups, 2 minutes speed skating, 2 minute wall sit. Put them into a basket and mix them up. In the backyard get set up for your own circuit of fun. Put the basket in the middle, and take turns picking the activities. Continue for 30 minutes.

Have fun and enjoy your exercise time together. What you do today continues to affect and shape your life tomorrow. Rock it!

- Erin Shirey

Do you "stair"

2009-05-01T16:12:00.000-07:00

We have been doing Stair Scramble for one month now. Yowzas, one month! It has become lighter each morning, which means the class is growing each week. People have been asking "what the heck is Stair Scramble" and "what makes it different".

For the breakdown of class imagine facing a huge flight of stairs with weights in your hands. At first you think "this is crazy", but you run up one flight, than another 3 flights and get to the top. At that point you quickly drop to the ground and do 20 push ups. You hop up and repeat the cycle 3 times.

Next, you take the weights and do shoulder presses while you are running up the stairs 5 flights. At the top you face a partner and do plank drills together. Hop up, run down half the flight of stairs. Turn around, lunge up the stairs to the top. Repeat 2 times.

At this point of reading, you feel inspired to run up and down the stairs, right?

Join us on Tuesday and Thursday mornings, to get an intense workout before many of your friends wake up.

Stair Scramble
Tu/Th
6:00-6:45 am
Mt. Tabor Volcano parking lot

Stair Scramble starts Tomorrow- 6:00 am!

2009-03-30T16:00:00.000-07:00

Spring is here and the Stair Scramble is too. Are you ready to work your body and make each morning count? Join Power of YOU Fitness to make your day start right.

When: Tu/Th mornings
Time: 6:00-6:45 am - Class starts promptly at 6:00 am
Where: Mt.Tabor Stairs- meet at the parking lot above the basketball courts, below the playground
Bring: Pair of 3-8 lb weights, water, layers of clothing, and a smile
Cost: $15/class
RSVP by 5:00 am day of class: powerofyoufitness@gmail.com

2009-03-23T13:45:00.000-07:00

One week until the stairs begin! Are you ready and are you excited? Spring is the time to make the stairs become your best friend, and I promise to become your BFF Trainer too.

This week, while you are getting your body ready to move again, get outside every day and move for 45 minutes. Complete the following workout 3 days and do your own workout the other 4 days.

5 minute cardio warm up of jumping rope and jumping jacks
10 push ups/10 burpees/10 pus ups/10 burpees/10 push ups
2 minutes of jumping jacks
1 minute plank hold/15 crab dips/1 minute plank hold/15 crab dips/1 minute plank hold
3 minutes liners, getting faster each minute
2 minutes wall sit, hands raised in front of you
3 minutes liners, getting faster each time
2.5 minutes wall sit
20 bicycles/30 counts mountain climbers/20 bicycles/30 counts mountain climbers

Repeat 2x

Family POWER Workshops

2009-03-13T19:57:00.000-07:00

Family POWER Workshops are a jam packed hour of exercise and games for the whole family. A family that exercises inclusively has great benefits for all family members, regardless of age. FPW's combine cardio, strength, games, and balance work utilizing the park and playgrounds.

There are two different options for the wide range of families:
FPW 1- Families with kids aged 3-6 years
FPW 2- Families with kids aged 7-10 years

FPW's are limited to 8 families, allowing for supportive fun and also family challenges. RSVP mandatory.

FPW Dates:
Thursday, April 9th, 4:30-5:30 pm
- RSVP by April 7th
Thursday, April 23rd, 4:30-5:30 pm
- RSVP by April 21st
Thursday, May 7th, 4:30-5;30 pm
- RSVP by May 5th
Thursday, May 21st, 4:30-5;30 pm
- RSVP by May 19th

Cost is $20/family
RSVP - powerofYOUfitness@gmail.com

WHY CHOOSE Power of YOU Fitness?

2009-03-12T22:47:00.001-07:00

"Am I doing everything in my power to make this life the best possible? Am I utilizing my body for what it is capable of, and am I challenging myself to not only reach goals but surpass them? Am I trying to make sure I am not only a role model for my child, but a role model for myself and ALL of those around me? Have I been active for at least ONE HOUR every day? "

Those are questions you should ask yourself every day. They are questions that allow you to realize the POWER OF YOU. Nobody can make your life the best possible, only YOU can. What are you waiting for? With the best possible fitness coaching, training, support, guidance, laughter and dedication you truly can get in incredible shape and make your dreams a reality.

Power of YOU Fitness classes are small group training classes. The classes are focused on YOU doing the work, with the help of a Team. The Power of YOU Fitness difference is that while we focus on YOU, your TEAM helps you get to that next goal.

TEAM- Together EmPOWER Achieve Motivate TM

There is no time like right now. Make every moment count and learn about the POWER OF YOU.

Classes start March 31st!

2009-03-12T22:42:00.000-07:00

I can't believe the time has already come to start the STAIR CLASSES. This Winter has flown by and I am one who is certainly ready for Spring. So dust off your running shoes, get out your weather proof jacket and join the first Spring Power of YOU Fitness, Inc. STAIR SCRAMBLE.

What is STAIR SCRAMBLE you ask?

It is 45 minutes dedicated to yourself to make a change you have been eager to do. The 45 minutes is dedicated to strengthening your body through intense stair workouts first thing in the morning. In addition to intense cardio exercise, the class combines core, agility, and strength work.

Class is capped at 12 participants. $15/class. RSVP ASAP. Bring 3-8 pound weights with you.