Determination

Determination     I associate one's determination with their spirit and courage. You need to have some sense of focus and gusto to keep you moving forward when determined to reach any goal.  In order to do that, there are many days that you need a healthy dose of positive self talk too.  September is here and for many it is the month of evolving, growth, and taking a step forward to change.        Change can be hard  and letting ourselves go outside our comfort zone can be scary.  When working with various clients, encouraging them to try new activities and exercises, I have heard every fear verbalized.  It is our automatic wall that surrounds us, protecting us from failure. We build a moat of fear and words that are not always the healthiest. Thoughts flowing through the moat ranging from "What if I am not good enough?", "I can't do this right now", and "I am not strong enough".    Guess what friends, you are strong enough!  This Fall I encourage you to change the words you use to speak to yourself.  When riding on the river of nerves, shift it, grab a paddle and pull yourself up out of water. Embrace the physical challenge and start by saying a simple phrase "You can do this. It is not impossible.  I'm Possible!".  The phrase "I'm Possible" I picked up when a Walker Coach with Pallotta Teamworks 12 years ago and have carried it around since.  I invite you to carry it around with you too.    Fall is a time to grow and evolve, just like students do every school year.  It is your time to evolve into a stronger, more determined, focused and appreciative athlete. Your body can do wonders, believe in it every step of the way, and know even if you do fall YOU have the determination to get right back up.       Fall is also a time that signifies big steps of DETERMINATION in our family.  September 23rd, 2010, is the date Makenzie was rushed to the ER. Almost one year since her medical journey began, and to say she has "grown, evolved, and has taken a step forward to change" is an understatement.  She has shown more determination and courage this past year than many adults I know.  I am constantly in awe with Makenzie since she doesn't back down or think anything is impossible.  She faced her body's organs breaking down, regained her ability to breath on her own, strengthened her body to walk again and adjusted to a life full of doctors, nurses and needles. She grew to know about life's real hardships involving blood transfusions, surgeries, not living at home with her family, missing half the school year and the big unknown ... if the life she knew before September 23rd would ever be the same.    Throughout it all, she never faltered thinking it wasn't possible to conquer each test figuring what was going on with her pancreas.  She didn't back down to fighting with doctors and nurses, at the age of 6.5, when she didn't want more pokes and needles. She didn't stop pushing herself to walk the hallways to keep her legs stronger.  She never stopped laughing each day to try and "feel" like a normal kid. She showed me what the real human spirit is all about and how to never give up.    And that she didn't. Makenzie has been determined and ready to start gymnastics since the day of her last surgery before Christmas.  She asked her medical team at UCSF every post surgery visit if she could start gymnastics again, to a bummer answer of "not yet Makenzie ".  She wouldn't take the answer, and got stronger. Over Summer she swam every day, and learned how to ride a 2-wheeler. When learning, she fell and got scared, but without prodding by us (her parents) she dusted off and got right back on her bike.  Before school started, she even rode her bike all over San Francisco with fierce determination.  For a kid told she wouldn't make it out of the ICU last year, she is now in 2nd grade and just got the green light to start gymnastics again. She had her first class on Thursday, September 15th.  She still doesn't have the green light to do the uneven bars, but it doesn't matter because she was back in action grinning ear to ear, the entire class.  She is the epitomy of determination and focus.  She never said out loud "This is Impossible Mom!!".  But instead, repeated daily, "I'm possible", and has continued to get stronger and move forward each day.     Happy Fall to you.  Garner your determination, inner athlete and make every challenge possible.  You are stronger than you ever thought possible; believe it!      Challenge the POWER of YOU!   ----Erin Kreitz Shirey Owner & Lead Trainer of Power Fitness PDX LLC

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!

 

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...

[Posted with iBlogger from my iPhone]

Cleaning break

Did you realize that part of the "overwhelm" feeling you have with not getting things done is because you have to first sit down and CLEAN things out? Everyone should take time to truly analyze their lives to see what works and doesn't work for them.  What is it that is holding you back and if it is, clean it out and purge whatever is hindering you from reaching your goals?  As harsh as this sounds, it goes for some tough friendships too.

I have a client who is doing INCREDIBLE and losing weight, looking stronger, and most importantly feeling better about herself and her place in the world.  It has taken a lot of time to get to this point, and she worked very hard to get there. After working on her diet to make it cleaner, her home to feel more organized so she felt less stressed and her routines to feel clean as well and not full of wasted time...she still had something holding her back.

We realized that it was a co-worker who started becoming unkind as my client was getting more successful in reaching her health and fitness goals. The co-worker was putting her own negativity and energy onto my client, and my client was taking it in.  This is when we decided she had to CLEAN out her time spent with people who don't make her feel good. There is no sense of obligation to be around an acquaintance or friend who doesn't make you feel good about yourself and may offset your nerves to overeat, not exercise or take good care of yourself.  You owe it to yourself to share with the person why their words hurt and how they make you feel. That is the difficult piece since it is a hard thing to do.  But you need to treat yourself with the same respect you treat others, and own your own time. 

I ask you to take a few minutes. Write down where you are with reaching your health, fitness and life goals. Write down where you feel you need help and what is holding you back.  Write down HOW you visualize yourself mentally and physically once you have reached your goals. Look at the goals you have in the different columns, and map out a game plan to make the changes with specific dates attached to the changes.  Now take the time to CLEAN out your life and make those goals happen. 

** The next Power Fitness PDX Workshop is  on Tuesday, September 14th, 7-8:30 pm, at Shay's Cafe.  Titled " Balancing Work, Motherhood and Your Running Shoes". Register for your space at 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

Rockin The System ...

"I was elected by the women of Ireland, who instead of rocking the cradle, rocked the system."
- Mary Robinson, Irish President (b. 1944)
I am Irish and growing up was told that St. Patrick's Day was MY holiday. As a kid, I took that to be true. My siblings didn't have flags saying "Tyler go Bragh" or "Robbie go Bragh". But I did. Everywhere on St. Patrick's Day I would tell anyone who would listen the holiday was MY special day and share the saying of "Erin Go Bragh". Of course I found out later, it was my Mom letting me feel I was special, but that my siblings were Irish just like me. Regardless, I identified with the Emerald Isle and the strong women who I am honored to call my ancestors. One such women is my Grandmother, Roberta S. Cole.

Grandmother, Grammer and now Gigi as she is called by my girls, has been my inspiration growing up. She was an athletic female during a time when women weren't running. Grammer has a fire in her that matches her red (now white) hair. She raised my Mom and her siblings to be strong willed and independent. Thank goodness, they all passed those traits to my siblings, cousins and me. Grammer taught me to go after my goals, regardless of what anyone would think. She didn't just preach it, but practiced it. She traveled the world to New Guinea, Kenya, Holland and Dublin teaching others how to write and produce videos, information learned from her time as a tv producer in San Francisco. That occurred during her late 60's!

Grammer was also one of the first female marathoners. When she did the San Francisco Marathon, I remember being strapped into the bike trailer as my Dad pulled us around to cheer her on. SHE INSPIRED ME TO NEVER STOP AND JUST GO FOR IT!

When I did my first triathlon at 16, I made sure to talk with Grammer all about training. She let me use her Bob Jackson bike for the bike portion and I felt like I had some of her strength with me. I placed and excitedly called her. Later that summer, Grammer and I ran a 5K race together. She was 70 years old and a force to be reckoned with. We both won our age groups, and shared in a memory that forever holds a place dear to my heart. Mom captured a photo of Grammer and me with our medals around our neck, and I cherish it because for me it symbolizes to keep going and never give up.

That headstrong determination and athleticism is still making waves with whatever Grammer does. Living in Seattle now, Grammer did a race two years ago using her walker. The police were trailing behind her, since she was one of the last participants. Grammer told them "Please get off my tail boys. I WILL FINISH THIS RACE". This past year, she has fallen a few times. Part of the reason, her stubborn pride. A few months ago Grammer was in a room doing Physical Therapy for a stroke and there was a chair in front of her walker prohibiting her from moving where she wanted to go. Instead of asking for help, she stood up, picked up the walker and moved it to the other side of the chair. It may drive my Mom and her siblings mad, but it actually makes me a bit proud that she is so independent. And people are curious where I get my determination from...

While I think about the luck of the Irish and the joyful glee felt by many during this month, I have to thank my stars I am a granddaughter to a stubborn red headed Irish women. If her enthusiasm and determination has been passed to me, I feel lucky. The fact her short stature and speedy legs have traveled through the gene pool to me let's me know I am blessed. So, in the realm of Irish traditions I raise a pint and toast you strong incredible women, and your children who look up to you every day to great strength and pride.

"Slainte" - To your health
- Erin Kreitz Shirey, CEO Power Fitness PDX, Master Trainer & Coach

*** I wrote this St. Patrick's Day 2009 and it motivated many of all ages and abilities to move their bodies. Even if you are not Irish, pretend you are like Gigi- a stubborn and  strong red-headed woman still making her way everywhere. Keep the fitness goals flowing!