Ways to make EACH DAY ACTIVE and INCREDIBLE!

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

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

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! 

 

IMPORTANT- Challenge Date Change- Learning COURAGE!!

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

Lead By Example

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. 

Family POWER Workshops

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