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
Tuesday, February 15, 2011
Friday, February 4, 2011
have you given yourself time?
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...
- 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...
Tuesday, January 11, 2011
Quick workout- have fun!!
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
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
Thursday, January 6, 2011
Power Fitness PDX Power of YOU NEW YEAR-NEW YOU Fitness Challenge!
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
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.
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.
REGISTER ASAP! Limited to 25 participants.
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 **
Saturday, December 4, 2010
Training - Saturdays equate longer workouts
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!
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!
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