Thursday, July 22, 2010

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

    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:  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 CafĂ©, 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.  and 

Make your Fall COUNT & let Power Fitness PDX
Challenge the Power of YOU!   503.703.1269  
PO Box 1077- Alameda CA 94501

Sunday, July 18, 2010

I'm Possible

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!

Monday, July 12, 2010

Lunch Time STAIRS

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-


Monday, July 5, 2010

Rockin The System ...

"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.

M and GigiGrandmother, 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 G and Emaking 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 and kiddos green
- 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 ---

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