Jeanne Kettles- One Year of Inspiration!

Jeanne joined Power Fitness PDX for the Challenge. When she called the first time, I remember hanging up thinking I hope this woman can do the Challenge for herself. I have a feeling she could get so much out of it if she allows herself to believe in herself.  Guess what, she did and is PHENOMENAL!! Jeanne has inspired so many others without realizing it and has more strength than she once believed. To say I have been honored to train Jeanne and have her be part of Power Fitness PDX is an understatement. Jeanne also taught me to believe in my own strengths as a trainer and coach, as there are little nuggets brought out that can help every client on many levels. Let Jeanne inspire you to take the time to Challenge the POWER of YOU! 

Jeanne (on left eating), New Years Eve 2010

Jeanne Kettles

This time last year I was floundering…big time!  I was burned out:  overwhelmed, overweight, under a tremendous amount of stress, and feeling totally depleted.   After three years of a challenging Masters program followed suddenly and unexpectedly by three years of a nasty divorce which left me totally broke and completely on my own as a single mother with no job, I felt “washed up” on some strange shore as the divorce became final and I landed a wonderful but demanding full time job.  I had been “coping” with years of stress by self-medicating with all the wrong food and drinking, staying up late “too tired to work out”, forgetting myself and throwing everything into caring for my children and the demands of life.  I wanted things to change, and I realized the only way they could would be to change the course I was on – but how?

I saw a postcard for Power Fitness PDX which boldly affirmed, “YOU have the power, strength and courage to make your life the best yet. Without even realizing it, you possess incredible determination and dedication to be your most active self possible...you just need a little nudge, education, and support”.  It’s like Erin was talking directly to me.  I went on line and read about the women’s only boot camp and Erin’s philosophy.   I remember my first conversation with Erin: it was remarkably easy to talk with her about my fears and reservations “would everyone be more advanced than me? – I’m really out of shape”  She encouraged me by letting me know that although everyone might seem at different fitness levels that everyone had their challenges and that was the point – we would come together as a group to challenge ourselves – together.  I made the commitment to do the fitness challenge – a three month intensive diet and exercise boot camp.  I never imagined how it would change my life.

I tried and I cried.  I sweat and I hurt and rode the waves: from the troughs of fearful doubt and self-loathing to the crests of accomplishment and self-affirmation.  When my determination threatened to falter, Erin and the women of the group helped nudge me back with an understanding comment or self-revelation that reminded me I was not alone.  The laughter and “way to go!”s we fed each other with sincerity through the grunts, groans and sweats, bonded us in camaraderie, mutual respect and appreciation as we each challenged ourselves and each other to “dig deep and play hard” and bring it!

Jeanne looking & FEELING great December 2011

I lost 10 pounds those first three months, but I lightened up more than that.  I found a part of myself that had been buried in heavier weight for a long time.  I signed up for the year, knowing it was going to take a long term commitment to myself to see me through to where I wanted to be.  But Erin always kept it interesting with some fun and cutting edge way to push all our workouts to the max - and not take no (or slow) for an answer!  She is famous for casually "suggesting” to the group, “You know what would be fun…” and then get  us all signing up for See Jane Run 5K or 10K – or some other race or half marathon - even if we never ran a race before!  And we had a blast!  Even though I wasn’t yet able to run the full distance straight through, I paced myself and pushed myself and completed a 5K.  And the crazy lift it gave me (“I did it!”) fed into my increased commitment to pushing my training and see exercise as fun.   My kids are ever more proud of me and it gives them strength and encouragement to see me be active and make better choices for my well-being.  Now we often “work out” together and they don’t ever seem to grumble anymore about walking someplace instead of taking the car.

One day, months later, as I lugged my workout bag with 2 twelve pound weights, 2 five pound weights and a full large water bottle, I realized that I had actually lost that much weight (and a little more: forty pounds and twenty inches)!  I laughed in amazement that I wasn’t carrying that around anymore and how good it felt to feel energetic every day, throw out my size 18 clothes and shop for size 10 instead!  And the fun part was sharing that with the group of friends who had seen me from the start of this journey and have them celebrate with laughter and joy too!

I can’t say enough about the incredible spirit and skill Erin brings to her work in guiding the group and each participant on our individual paths.  She is knowledgeable and fit, yes, but something so much more.  It’s not everyone whose passion burns so bright and true that it sparks the hearts of others even when they feel burned out or their light seems doused.  Erin and Power Fitness PDX are amazing and I recommend the experience to anyone – no matter where you are in your journey to Challenge the Power of You.

Annie (Challenge Winner 2011), Coach Erin Kreitz Shirey, Jeanne - Holiday Party 12/2/11

Gemma Lim- She made a change and continues to do so!

Today I got an email from Gemma, a Mom to dynamic boys who was trying to find her time to train. She has been a PFPDX'er since January 2011, even doing workouts in Paris when traveling with friends.  Gemma shared her journey, which will hopefully inspire you to make time for yourself too.  What a gift to read these words of real, life transformation.
Cheers-
Coach Erin Kreitz Shirey

Erin,

This note has long been overdue! I hope that you know how much I APPRECIATE you.  I have not expressed my appreciation in so many words and ways, but I am so thankful that I met you.  I have indeed come a long way from the first day I came in to try out your early morning boot camp class (thank you Karen for pestering me incessantly that I must meet Erin!) armed with nerves (the trepidation of “going to boot camp”) and vertigo! You kicked my butt on the first day and I have been hooked since!

It has been almost a year since I joined PowerfitnessPDX and I see all the positive changes in myself both physically, emotionally and mentally.  Who knew that I could do over 20 military push ups - in proper form! And for someone who has never run in her life, I am amazed that I can jog for over 30 minutes WITHOUT stopping!! It is so exhilarating and rewarding each time I finish a workout with you and the gals. My days are always better when I start them with a PDX workout.  Before I met you, I was so out of balance when I didn’t get a workout in first thing after I woke up.  I would always try to pencil in my workouts and as everyone knows, our own personal goals go to the bottom of the list.  Kids, husbands, significant others, jobs – LIFE takes over and we play second fiddle, again. Before I joined the group, my workouts were not very consistent. I exercised after 10 pm when everyone in my household was upstairs and left me alone to get my workout in. I traded in a decent night’s sleep for what workouts I could squeeze in during the workweek. I didn’t realize that this was working against me. I wasn’t losing weight and inches and I felt so resentful of the little time I had for myself.  My fitness regimen did not work as well as I wanted it to.  Until I met you and started my Power Fitness PDX workouts. Boy, did you change my life!! Do you remember the first few weeks when I did the stairs at Washington Park? I thought I was going to throw up! Living with vertigo, stairs was not my cup of tea. In fact, I avoided workouts that involve climbing up and down stairs for fear of falling down or losing a step and injuring myself. Erin, you changed all that! I conquered my fear of stairs because of you. I have learned that the stairs don’t rule me. I RULE! It is now all on my own terms.

Over the course of the year of doing PDX, you helped me understand that exercise/fitness is very fundamental to how we should live, that it can be fun and it doesn't have to feel like a chore.  You have inspired me every morning to challenge myself, to do that extra push up and lunge, that extra sprint up the stairs. I have become one of your bonus Betties! Doing PDX, I am much more alert and in perfect equilibrium.  Take it from this neurotic Libran, I am so much happier when my scales are in perfect balance!  

So Erin, a huge THANK YOU from the bottom of my heart. Thank you for helping me believe that ANYTHING IS POSSIBLE. 

Dig deep, play hard!!

xoxo,

Gemma

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

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!