8 Tips for Surviving the Holiday Craziness and Celebrations!

  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

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

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.

Challenge Winner- Annie Chan!!!

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!

 

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

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!!!

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! 

 

Perfect 10

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

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!

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??

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

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

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

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

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: 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