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! 

 

Cheers- the story behind the smiles for some

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

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

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    

IT IS easy to be HEALTHY & GREEN!

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

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