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.

Where you been??

Hello body, curious where you have been? Oh wait, I know, you have been evolving and changing each day and year like I ask you to!  

Many of you have shared comments about wanting to be "back in my skinny jeans", "want to be as strong as I used to be before kids/before work/before I was 40". But why focus on where you used to be, why not focus on moving forward and getting to be your strongest and most dynamic self now?  Why look back, when looking forward is the only way to go?? You don't know what you've yet to become??  

Last year I started working with a Power Fitness PDX'er who ran 3 miles a couple times each week, but never raced. She was active, but never really pushed herself.  Then she started coming to classes. She said she'd sign up for Summer and then go back to her routine at the gym after.  It has now been one year in July 2011 and she still comes to Power Fitness PDX 3x/week. But she comes because she has learned that getting older doesn't mean getting weaker, but getting stronger. It means pushing her body to see what it can do next.  Thus, her running...  She registered for a half marathon to do after her 40th birthday.  She'd never run one before and guess what...she did incredible and now runs regularly 5-7 miles on her own ALL THE TIME!  She does push ups and is focused in class to engage her muscles with each movement, attempting to get lower with each rep.  Her biceps are stronger, legs faster and energy increased.   

Why look back, when looking forward with unending potential and dedication 

can make your body the best yet? 

I want you to mull over this idea.  While you may have been dancing on a bar at age 24, in a dress that was shorter than a 60's miniskirt, your legs hadn't worked as hard as they do now.  They most likely didn't have had the definition that 100's of squats give them.  Your core may have been smaller, but might not have been leaner or full of the dynamic scars of birthing little miracles. But your core now is stronger from countless planks and froggers; it has definition that makes younger gals swoon.  Be confident and keep looking forward!  

Our bodies are incredible and can do so many dynamic things.  When utilizing and challenging them, they respond. When nurturing them with good food consisting of lean proteins, fruits, vegetables and clean carbs, they show the hard work.  Be proud of where you ARE and what lies ahead.  Run around in your swimsuit at the pool and not a big cover-up.  While you may have a few laugh lines to go with the triceps of steel, who cares because the laugh lines are from belly laughs and great memories and your triceps of steel from hard work and focus. Next month could be when your strong self completes a triathlon...something your 20 year old self would be to nervous to do. You are just discovering your potential....keep discovering, evolving, and expanding on what you can do and how strong you can get.  

I ask again...where you been?  The answer...I've been working hard to sweat and grow to love who I am and what I can be each day! 

Take some time to Challenge the Power of YOU! 

Cheers-

Coach Erin, Age 35, now getting more running PR's than when racing in college 

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!

 

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.