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Coming
Next Issue
Of Power Fitness PDX News:
- Fast
Feet into Fall
- Workshops
to Help YOU Workout
- Rockin'
Recipes
- Power
of YOU Challenge Updates
- Q&A
with Coach Erin
- EVENTS
- ... and much
more
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POWER
FITNESS PDX - NOW!
Session 8 -
Dedication : 9/7-10/1
* No class Wednesday, 9/22 or 9/23
Make UP Session on prior Saturday, September 18th. 8:00 am Crown
Beach
Power FItness PDX Women's Only
Boot Camp
Mon/Wed/Fri
5:45-6:45 am
M/F- Crown Beach- meet by the
windsurf shack at Shoreline & 8th
Street
W- Meet at the Washington Park Stairs
REGISTER
** If you
are registering for the Power of YOU Fitness Challenge, special
prorated 3 week Session is $125 if registered by 8/20.
50+ Boot Camp
Tu/Thu - Crown Beach (Co-Ed)
8:45-9:45 am
REGISTER
Power Fitness PDX
Singleton-Couple-Pub Boot Camp
Fri. September 17th
Crown Beach Class- Fireside Lounge after
6:00-7:00 pm class
7:15-9:30 pm Fireside
Lounge
REGISTER
Additional
Session Dates:
Session 9 -
PFPDX Strength
October
4- October 29th
REGISTER
Session 10- PDX
Time
November 2-November 30th
* No class on Thanksgiving 11/25
* NEW Class added- Women's Only Boot Camp ALL Levels- Tu/Th
6:15-7:00 am. Register through ARPD
REGISTER
Session 10- Make YOUR
Mark
December 1-December 22nd
Visit the website to
register and for class information. If you have class requests,
please email Erin.
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Save 15% when
registering for THREE consecutive sessions Power Fitness PDX
Womens' Boot Camp & 10%
when registering for THREE consecutive sessions of 50+ Boot Camp.
www.powerfitnesspdx.com
Expires: August 20, 2010
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Train
hard, play hard!
WORKSHOPS, EVENTS, SUPPORTING THE
COMMUNITY
** Remember
PFPDX Break is Mon., Aug. 23-Mon. Sept. 6th. Blast Classes are
individual classes 9/1-9/3 **
- WED. SEPT.
1- FRI. SEPT. 3rd- 5:45 AM- BLAST CLASSES AT THE STAIRS! Grab your
bestie and join for 3 mornings of strenuous stairs. Register for
1/$20 or 3/$50. REGISTER BY
Friday, August 20th.
- TUE. SEPT 7- Session 8-
DEDICATION - Starts!! Register ASAP for
classes- Limited to 14 people/class!
- THU. SEPT. 9th-
9:45 AM- Coffee Tawk post 50+ class @ Wescafe!
 DIG DEEP. PLAY HARD!
- Tue. SEPT 14- 7:00 pm Workshop- Balancing Work,
Motherhood & Your Running Shoes --- Finding time to
exercise is often hardest for Moms as they put everyone else
first. Learn the art of balancing it all...and a workout you can
do at home. Benefits Alameda East Bay Miracle
League.
- THU. Sept
16th- 7:00 PM Alameda Business Women Networking Social Event at
Shay's Cafe. RSVP to ABW
-
FRI. SEPT. 17th 6:00 PM- Power
Fitness PDX Singleton-Couple-Pub Boot Camp! Have a DATE,
meet a DATE, come to have a fab workout on a Friday night! Sure to
have a blast so get ready now! Class is at Crown Beach followed
with PUB fun at Fireside 1453
Webster St. Alameda. RSVP to
Erin
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MON. SEPT. 27TH-
Power of YOU Fall Fitness Challenge- A BIT of Mom Power for ALL
Uber Women! REGISTER by August 31st
and save $75
- THU. SEPT. 30th- Special Born Fit
Shopping Night At Shay's Cafe! Try on new gear, get
15-20% discount, enjoy wine and
healthy noshes. RSVP
**Additional Upcoming Events- Fun Runs, Quarterly PFPDX Night,
Holiday Party
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Water to help quench
your thirst, while adding electrolytes, for all of your
Power Fitness PDX days!
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Flex Power
is a natural way to help ease the natural pain of engaged and
aching muscles.
Power Fitness PDX participants are supported and sponsored by Flex Power
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Born Fit is the premier clothing
active wear for women in all stages of life- prenatal, postnatal,
20's-80's all love Born Fit! Special shopping night on Thursday,
September 30th & Thursday, November 18th!!
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Banana Blossom Press
has the perfect cards
for every runner, athlete, and wanna-be
active person you know. Use
code PFPDX10 for FREE shipping!
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The Power MOBis one of the most dynamic
business network for Mamapreneurs. Take a moment to read my blogs
the 2nd Tuesday of each month.
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Power Fitness PDX
donates a percentage of the FALL FITNESS CHALLENGE to the Alameda
East Bay Miracle League. We WORK so all can PLAY!
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About Power
Fitness PDX-
Power Fitness PDX was created out of the need for an integral form
of small group training that encourages people to become the
athletes they are destined to be. From age 5 - 75, athletes are
being created and encouraged through the TEAM TM workouts. Coach
Erin's philosophy for health and fitness is to look at exercise as
a way of life. What you do today affects how you perform
tomorrow. Having been in health and fitness since
1997, Erin focuses on developing men and women's self esteem
through athletics. She was Cal Mens' LaCrosse Conditioning Coach,
the Baby Boot Camp 2007 Franchise Owner of the Year, with her
franchise voted by Portland Monthly "Best Way to Lose the Baby
Weight" in 2007-2008. Erin loves the outdoors and running on the
trails with her family. She was a competitive collegiate
triathlete and continues to compete throughout the west coast. She
is an ACE Certified Trainer, Fit to Deliver Pre & Postnatal
Certified Trainer, Stott Pilates Mat Certified and has her B.S. in
Kinesiology.
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Challenge
YOURSELF
What are YOU
waiting for? Why are you doing the same workout, but NOT
challenging yourself? What is holding you back and how can you
conquer those nerves? Generally it isn't physical limitations, but
mental. Scheduling conflicts are actually enabling people to not
reach their health, fitness and wellness goals. They can be
crutches that are mentally keeping them too
busy/overscheduled/overworked so there is no time to take care of
themselves. But with the many inspirational people around who are
using their bodies and overcoming their crutches, it leads to NO
excuses for you. As your trainer and coach, if I give into your
reality of tired legs, too many appointments or having to stay at
home to wait for the Cable Man, than I am not doing you justice.
It is my job to continue to motivate you, provide challenging
workout options...for every ability, lifestyle, age, lack of sleep,
limited time and overworked person. YOU CAN DO IT--make yourself
and your LIFE a priority NOW!
Ten years ago, I taught Adaptive PE for 2 years. It was one of
the most incredible and challenging experiences I have had. My
caseload was 40 kids at 12 schools, and I was to create effective
exercise programs for each student. Their needs ranged from
severely disabled to high functioning Autism. The kids blew me
away with their dedication to overcoming their personal
challenges. There was one student, Bethanny, who had Cerebral
Palsy. She was highly functioning, and we were working on walking,
balancing, coordination and taking each of our sessions together as
a fun time to explore WHAT she could do. As a team, Bethanny and I
pushed her body. She showed the dedication of an Olympic Athlete
with me, yet was challenged daily on the playground. She was
overcoming her challenges with the gift of a body she was given.
At the end of our 2 school years, Bethanny was taking steps,
standing on her own while throwing a ball, and attempting to run
some steps. When I worked with Bethanny she was ages 8-10, and she
didn't let her natural physical limitations stop her; she was
determined to overcome them. No excuses; she was making her
move.
When growing up I was in a babysitting co-op with a boy named
Creighton. He was born with a congenital defect and didn't have
fingers and one of his legs stopped above his knee. He was always
fiercely independent and made his mark in the world. When going to
high school, Creighton excelled in academics and was always active.
But now he is really making his mark. Creighton is competing in
triathlons and running races, becoming a very medaled athlete. In
his thirties, he is challenging his body daily with what it can
do. Through doing what he has grown to love, Creighton is
inspiring others to make their MARK and work with their bodies. He
hopes to inspire physically challenged youth to start now and
always be moving. There are no excuses; the time is NOW to go for
it.
Bethanny and Creighton were given bodies with physical challenges
that could limit and enable them to not be active. They both have
days where they don't want to exercise, push their bodies and they
are tired--but they do it. The limits of time, work and medical
appointments don't hinder them physically, but encourage them. We
are all given one life to make the best possible. Define what it
is that is holding you back from reaching the next level of your
goals. Say it out loud, write it down, and know that YOU WILL
overcome it. NO excuses. I am with you along the way to make your
time count and help you become your most active self yet. Let's see
what you CAN do to Challenge the
Power of YOU!
Cheers!
---Erin Kreitz Shirey,
Owner & Lead Trainer of
Power Fitness PDX LLC
Link to info
about Creighton Wong
Links to blog about time & pushing
youself
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Power
Fitness PDX BLAST CLASSES
Pre Labor Day Fitness BLAST CLASSES
Do YOU work the STAIRS or do the STAIRS work YOU?
BLAST THREE MORNINGS AND SEE WHAT YOU ARE MADE OF. COME RESTED,
HAVING HAD A LITTLE SNACK, AND WITH WATER. THE HOUR WILL FLY BY AND
YOU WILL BE INVIGORATED RIGHT THROUGH THE LAST 5 MINUTES.
Wednesday, September
1st-
Friday, September 3rd
5:45 -6:50am
Washington Park Stairs
Field adjacent to tennis courts below playpark
8th Street
Alameda, CA 94501
RSVP by August 18th!
Space Limited to 12 women
$20/CLASS OR 3/$50
powerfitnesspdx@gmail.com
www.powerfitnesspdx.com
Sponsored by:
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WEEKEND
WARRIOR WORKOUT
WORK YOUR
WEEKEND @ THE BASEBALL DIAMOND
BLAST 60 MINUTES & 450-600 CALORIES
60-Minute Baseball Workout - Go HARD!!
MAKE YOUR WEEKEND TIME COUNT- EVERY SECOND.
Do the following workout 2x and you will FEEL IT!
Do 3 laps around the bases
Pick one base, stand there do 30 jumping jacks
Run 2 laps around the bases
Pick a new base and do 1 minute of push ups
Run 3 laps around bases
Pick one base and frog hop to pitcher's mound. Frog Hop back to
base. Repeat 3 times.
Skip 2 laps around bases
Pick one base and jump over it side-to-side 30 times
30 jumping jacks
Jump over base side-to-side 50 times
Side squat between bases, switch each length. ie: 1st to 2nd base
lead with left foot, 2nd to 3rd base lead with right foot.
Pick a base:
- 1 minute narrow grip push ups
- 1 minute wide grip push pus
Caterpillars for 2 lengths of the baseball diamond
Pick one base and sprint to pitchers mound. Run backwards to your
base. Repeat 4 times.
Everyone sprints 2 laps, ending at home plate!
** For all exercises keep knees
relaxed, shoulders rolled back, belly button pulled in and bum
tucked under.
� 2009 Erin Shirey
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Power
of YOU FALL Fitness Challenge - A BIT of MOM POWER for ALL UBER
WOMEN 9/27-12/3!
LIMITED
to 20 - REGISTER ASAP!
SAVE $75 WHEN REGISTERING BY AUGUST 31ST!
 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.
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+ 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!
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
Awards Night is Thursday, December 9th, Shay's Cafe
Additional info and registration at the website
LIMITED TO ONLY 20 WOMEN- REGISTER ASAP!
REGISTER BY AUGUST 31ST AND SAVE
$75!
Your time is NOW.
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Cleaner
Eating Made Simple
Better for you, better for your
athletic performance
Food, who doesn't love good food? But
the challenge is sometimes we love the wrong foods for our bodies.
Often we workout very hard and intense, but don't take the time to
nurture our diet and food intake. What seems to be "healthy" and
easy to grab, isn't always easy on your waistline. Think of food
in the simple forms, and start there. The less ingredients on the
label, the better it is for your body. If you think 5 ingredients
or less as the ideal amount, than you are off to a good start.
Some clean eating restricts dairy and all wheat forms, but to get
started think of clean eating as getting back to the earth and
sea. Incorporate fruits and vegetables as much as possible, cook
your own meals, have fresh fish, plan ahead and it is easier to eat
clean than you once thought.
Why eat clean?
Clean eating helps clean
your system of what you don't need. YOU want your body to be the
most efficient fuel burning system possible. When eating food that
doesn't nourish from the inside out, your body has a harder time
breaking down the food and holds on to more food as "EAT- Extra
Adipose Tissue". We don't need extra EAT; we need to lean our
bodies of the Adipose Tissue we have.
Timing of food?
There is a myth that
says you should never eat late at night time. The challenge is not
eating late, it is you need to eat good choices if eating at night
time. Often that is not the case. When people eat later in the
evening, they want quick fixes which can be full of extra saturated
fats and loaded with calories that aren't needed. If you work a
job that requires you to eat in the evening (ie: nurse, doctor,
assembly line) plan out your meals and after work snacks as you
would any daytime snacks. The body at rest is not burning energy
the same way, and when eating the wrong choices it actually can
prevent adequate sleep. Examples are late night wine or heavy foods
and can trigger interrupted sleep and lack your body of good REM
sleep. Try to eat simple foods such as celery and hummus, banana
with almond butter, or an apple with Greek yogurt. Remember, what
you eat at night affects how you feel in the morning.
Morning- Eat BREAKFAST!
Eat a good clean breakfast to help rev your metabolism!
Breakfast Ideas:
1/2 cup Irish Oatmeal,
sliced apple cooked with the oatmeal, handful of sliced almonds,
cinnamon
1 cup nonfat Greek Yogurt, 3/4
cup berries, sliced almonds
2 Egg whites scrambled with
spinach, tomatoes, garlic, goat cheese, spices
Lunch Ideas:
-Salad of mixed greens,
sunflower seeds, blueberries, sliced carrots, grilled chicken,
vinegarette
-Open Burrito- 1/2 cup brown
rice seasoned with Chile flakes, black beans, 1/6 avocado, celery,
diced tomato, salsa, tb goat cheese
Dinner Ideas:
- Grilled veggie roll
ups- slice bell peppers/eggplant/zucchini, marinate in soy ginger
dressing and grill. In big red leaf or romaine leaves spread
hummus, mustard, basil, goat cheese and spices. Wrap grilled
veggies inside and all set.
- Marinate fish (salmon,
halibut, mahi mahi) and grill. Saute quinoa in drizzle of olive
oil with 1 onion, 2 bell peppers, garlic, chives, vinegar, spices.
On bed of mixed greens put one cup of quinoa/veggies and fish on
top. Oil/Balsamic Venegar homemade salad dressing if needed.
Snacks Ideas: Keep snacks at 200 calories or less
-1 banana with 1 TB
Almond Butter and sprinkle sunflower seeds
-2 TB hummus mixed with basil,
lemon pepper, diced Celery, sunflower seeds dipped with 8 brown
rice crackers or carrots
-Brown rice cake, 1 TB almond
butter, sliced strawberries on top(sliced
nectarine/grapes/pear)
- 1/2 cup nonfat cottage cheese,
1 sliced tomato, 1 tb sundried tomatoes, lemon pepper, garlic mixed
together
Additional Tips:
Challenge your friends to eat cleaner- If you are trying to eat cleaner,
encourage them to try to. It doesn't mean less flavor at all, it
means using spices and really tasting the food in it's truest
forms.
Compare notes and trade food
ideas and choices.
Plant your own garden-When you can pick produce directly
from the garden the flavor is incredible. Plant herbs and spices
too. Be creative and try new recipes with your homegrown foods or
eat directly off the vine.
Log your Food Menu for the week- On Sunday/Monday, map out what you are
eating for the week. Make your grocery list and get specific. It
is easiest to stick with it when you have a daily to -do menu in
place. Plan your lunches, snacks, and do simple prep the night
before.
---For additional food choices and ideas visit the Power Fitness PDX Blog &Power Of You Fitness Blog
*Thanks to Power Fitness PDX'ers Cathy and Terri for noticing the
EAT acronym!
* Food ideas for Clean Eating
-- Erin Kreitz Shirey, 2010
In addition to being the CEO, Lead
Coach & Trainer for Power Fitness PDX, Erin has her BS in
Kinesiology, nationally certified personal trainer and certified
sports nutritionist. Erin can be contacted at powerfitnesspdx@gmail.com or www.powerfitnesspdx.com
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NEWS
& More!
Awards- Q&A - PFPDX'er of the
Session.
Power Fitness PDX
launched classes in Alameda February 2nd for the 50+ class, and May
7th for the Women's Only Boot Camp, Family Fitness Classes,
Workshops, and Events. In the short amount of time it was voted Top
5 Boot Camps in the East Bay & Master Trainer & Coach Erin
Kreitz Shirey is being featured in Alameda Magazine's
September Issue!
Now the classes are growing as is the News Update. Starting next
Newsletter there will be:
- Q & A Column with Erin Kreitz
Shirey. Email Coach Erin your questions about health, fitness and
balancing it all.
- PFPDX'er of the Session- One
PFPDX'er will be highlighted each News Update for their hard work,
TEAM work, and dedication as a role model in health and
fitness.
To request additional workshops,
classes and events please contact Coach Erin. Thanks for being part of
Power Fitness PDX and let's make you an even stronger athlete than
you already are. YOU are helping PFPDX make it's
MARK!
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Looking forward to helping you FACE new
challenges and a stronger and healthier you. Now is the time to go
for it!
Cheers!
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology
ACE, NASM, Fit to Deliver, Stott Pilates, Sports Nutrition
Certified
c- 503.703.1269
a- po box 1077, alameda, ca 94501
e- powerfitnesspdx@gmail.com
w- www.powerfitnesspdx.com
f- www.facebook.com/powerfitnesspdx
t- http://twitter.com/powerfitness
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Born Fit creates active wear that makes you feel
good and for all ages and stages of a women's life. Cute,
comfortable and stylish ...what more could you ask for? Power
Fitness PDX is now sponsored by Born Fit and PFPDX'ers receive 20%
off!! Now, go ahead, order a new skort and workout jacket you have
been eyeing. You have worked hard- show off your snazzy
self!