Thursday, December 25, 2008
The past 10 days of unexpected weather has had me reflect even more on how much my family and friends mean to me, in addition to how much I am truly grateful for. It reaffirmed the phrase “Why worry about what we can not control”. The snow gave us all a White Christmas. And while we may not have wanted this much snow at first, it created memories that we will never forget. From ...learning how to truly shovel snow, digging deep into our bag of tricks on ways to entertain our kids inside day in and out, calling our Moms for more Christmas Cookie recipes since we used up the first 5 in the first 2 days of snow, learning how to be creative when working out in our homes, truly meeting our neighbors when bonding over pushing cars out of driveways or learning how to put on chains, and using our able bodies to get from point A to B in the snow.
This past week I was worried about there being no Beaverton Classes, but realized it was nothing I could control since the facilities were closed. With knowing how many of you truly start your day with coming to class, I was worried about your exercise activity, but had such great faith you would feel empowered to do the home workouts we posted. I know some of you emailed for more ideas for ways to stay active with your kids in the snow, and feel grateful you feel comfortable to ask for help and ideas. It made me look within my bag of exercises and get even more creative.
The determination I felt to make it to class for those who could come, reenergized my love for what I do. I was running on Stanton Street each morning, the only one running in the snow amidst some cross-country skiers, and realized the magic of what was happening. The challenge to make it to the Lloyd Center, running each day in the snow when my own legs were getting fried, led me to say "thanks to you". I thank you for making exercise a priority in your lives. I thank you for your hard work and determination in becoming better Moms. I thank you for your openness to try new exercises and thank you for supporting one another in doing so too. Thank you for wanting more challenges, and letting the Baby Boot Camp Team help you go beyond what you felt was possible. I thank you for your miles logged each week, legs exhausted from squats and lunges, arms depleted from push ups and dips, and cores quivering from planks and bicycles.
I thank you for sharing your stories with one another, and being open to doing so. If you read through the posts on the Yahoo! Group and see the comfort level in asking questions, or hope that your own story may help the person asking for advice, it is overwhelming with support. The gratitude I have for you is endless. You have become part of a community that was the dream when starting my business in 2005. The community of active minded, supportive, intelligent, kind, generous and wonderful Moms (and Dads). You are it!
YOU make me even more determined to help you not only reach your health and fitness goals, but surpass them. I wish you a wonderful Holiday, and may you feel the love and gratitude for yourself that I feel for YOU each day.
Happy Holidays, Happy New Year and see you in 2009-
Monday, December 22, 2008
Sunday, December 21, 2008
I just got back from running to the gym and was contemplating on the way home what to do with classes tomorrow. The streets were wide open and my mind was open as well...to try to make tomorrow work if safe for at least two classes. Right now, Sunday evening, the Conestoga 8:00 am , Nike 9:30 am and 9:30 am THPR classes are already canceled. The facilities are all closed tomorrow. I am awaiting the status of the neighborhoods around the Lloyd Center Mall.
4x 1 minute Around The Clock Lunges
4x2 minutes Michael Jordans
4x1 minute planks
Saturday, December 20, 2008
I am ready and eager to teach you at LCM! It is a dusting of snow and not supposed to get bad until the afternoon. I say take our Light Snow window while we are able to and get our sweat on! That is IF , and only IF you are able to drive safely to the Lloyd Center Mall.
I will be there early to get some extra cardio in, so if you would like to join me, feel free.
I am looking forward to seeing you, and finally getting the rest of our holiday shopping done!
Friday, December 19, 2008
School Closures check-
Please do the home workouts and I will try to post some additional ones later today. If you are able to bundle up and go for a run or walk, watch your foot tracking and try to use your stroller instead of baby carrier in case you slip.
I hope to see many of you tomorrow morning at the 9:00 am Lloyd Center Mall class.
Stay safe and have a good morning-
Thursday, December 18, 2008
Baby Boot Camp has become not only your exercise resource, but a significant part of your lives. If anything the emails from the past snow week let me know how much you appreciate classes, the instructors and the accountability. I encourage all of you to complete the attached story submission to Oprah this week.
Thanks so much and I can't wait to see you in class tomorrow or Saturday.
Beaverton Public Schools are CLOSED so no Regular 10:00 am class.
BUT there is a SPECIAL 10:30-11:30 am Tualatin Hills Park & Recreation Department Class that Tricia will teaching. We want you to drive safe, and please come ONLY IF you are able to.
The 9:15 am LCM and 9:30 am ILC(Sellwood) classes are going as planned.
Tomorrow, December 19th, the Hillside Community Center Class is Canceled. I don't know yet about the THPRD or LCM classes. Crossing my fingers all will be on schedule.
Yippee for classes today! If you can't make classes, please do the snow workouts.
Wednesday, December 17, 2008
Let me know how it goes for you - and please listen carefully during the Adelaide juggling (you'll see)!
http://video.google.com/videoplay?docid=2890296432570254573Here is another 20 minute workout for you to do at home. I've included the written instructions just in case you aren't able to view the video. Please let me know if you have any questions or comments. Have fun!
1 Min Regular Wall Sit
1 Min alternating 10 seconds of high knees with 10 seconds of low march
1 Min Single leg squats (30 s each side)
30 sec dips/30 sec pushups
1 Min Jack Squats
30 sec water break
1 Min Narrow Wall Sit (knees and ankles SQUEEZED together) - pulse your knees together for 10 sec on, then don't pulse for 10 sec. (10 pulse, 10 not for whole minute)
1 Min Burpees (Jump squat, hands go down to ground, jump or step out to plank, jump or step back in, repeat)
1 Min Single Leg touchdowns (keep standing leg straight and teeter forward to touch foot with opposite hand - 30 sec each side)
30 sec dips/30 sec pushups
1 Min Side to Side power squats
30 sec water break
1 Min Regular Wall Sit with weight transfer or marches
1 Min Jump squat/cross/cross (be a ballerina)
1 Min False Starts
30 sec dips/30 sec pushups
1 Min lateral hops
I want YOU to feel POWER too. The videos for the kitchen are seperated out into 3 videos. We found that doing one long video doesn't work as well posting wise.
Have fun, feel as if I am right there with you cheering you on. - Erin Shirey
Begin facing your kiddo in the highchair.
- 2 minutes squats with scap -squeezes - giving high fives on your way up or down
- 1.5 minute Squat and on the way up alternating high knees
- 2 Minute Speed Skating- noticing how you want to mop your floor (hee hee)
- 1 Minute step and drag sliding feet across your floor. Rotate legs- focus on engagingyour ab and adductors (Inner thighs)
- 2 Minute Speed Skating getting LOW with a flat back
- 1 Minute High Knees- Arms raised in 2 90 Degree angles by your shoulders
- 1 Minute down low to Mountain climbers
- 1 Minute High Knees FAST
- 1 Minute down low to Boulders
- 2 Minutes Cheerio Pick UP- Start in standing position and squat than reach to the ground grab the food thrown off the tray and continue. Stay in a low squat tapping hands to the ground and high five your kiddo in between bring food back to the tray
- 1.5 minutes Speed Skating
- 1 Minute Plie Squat Jump Ups
- 1.5 Minutea Speed Skating
- .5 Minute Plie Squat Jump Ups
Stretch and drink your H2O!
Have fun and repeat throughout the day when you find 20 minute windows.
© 2008 Erin Shirey When not chasing after her daughters, Erin Shirey is found throughout the Pacific Northwest helping Moms find ways to exercise. She is a Baby Boot Camp® Leadership Coach, owns Baby Boot Camp® Portland & Beaverton and does fitness segments for various networks. She has a BS in Kinesiology, an ACE Certified Personal Trainer, and Fit To Deliver Pre and Postnatal Certified Trainer. To reach Erin, please email firstname.lastname@example.org, or visit http://www.babybootcampportland.blogspot.com/ .
Tuesday, December 16, 2008
The Instructors and I are trying to post some workouts on You Tube tomorrow and will post the link and schedule for you tomorrow. Anne - Arms, Danielle- Legs, Erin- Cardio and more. If we are home again on Thursday, I will do and post Soup Can Workouts for you to do at home. PLEASE remember there are also the other workouts under our Yahoo Groups FILES folder and scroll down on the blog.
Stay warm and work hard-
*Photo above is the girls ready to have me pull them, but having a tough time sitting up with all the layers!
Be safe and I will be running to teach you at LCM.
Monday, December 15, 2008
According to KGW:
Portland Public Schools announce Tuesday schedule: Schools west of Willamette River closed, schools east of Willamette River open Tuesday. Full school closure list on www.kgw.com
A number of Metro area school districts have already announced closures Tuesday, including: Beaverton, West Linn/Wilsonville, and Lake Oswego. Complete, updated list at www.kgw.com
Thus, NO Tualatin Hills Park & Recreation 9:00 am and 10:00 am classes tomorrow, December 16th. As of right now, there are 9:15 am Lloyd Center Mall and 9:30 am Immanuel Lutheran Church classes.
Anne, Danielle and I are trying to work a time for a Skype workout for you to do tomorrow and will keep you posted in the morning. There will most likely be two options in the morning and afternoon.
Be well, stay warm, and please do some of the workouts posted on the BLOG or in the Yahoo! Groups.
Try to walk/run your holiday errands with your kids in the jogger, instead of driving. -Anne
To drink enough water, put 5-6 rubber bands around the top of the water bottle. For each empty bottle, bring one band to the bottom. Make sure all rubber bands are at the bottom at day's end. -Danielle
Put your kids in the bike trailer and ride your holiday gifts/cookies to your friends. Your kids will think it's an adventure and you are getting more exercise.- Erin B.
In the evening when cozy after dinner, bundle the kids up and go for a long walk instead of drive to look at the Holiday Lights. Find a new neighborhood to explore each week.- Erin S.
If you wouldn't allow your kids to eat 5 Christmas Cookies, than why can you? Don't eat what you wouldn't allow your kids to have - Danielle
This season marks a special holiday for me- I made it through what was an incredible but very challenging year. We started off 2008 welcoming our little Emerson McCafferty Shirey into the world. And what an incredible mark she made- charming everyone whom she encounters. While I was worried how I could love two kiddos as much as I loved my Makenzie, I quickly learned how "ginormous" one's love is. Emerson opened my heart to feel even more love and joy than I realized, and also taught me how strong I was and had to become.
After Emerson was horribly sick in the hospital for 2 weeks in March, I realized my cheerful mentality was actually getting worn thin. I was trying to care for my sweet baby who was unable to breath on her own and had additional health concerns, my energetic 4 year old, two businesses and my Baby Boot Camp Leadership role. All attempting to do so maintaining my positive demeanor. Through it all realized I wasn't feeling like "myself". I didn't have the cheer I normally felt, but was feeling more anxious and worried about getting everything done. The levels of stress I felt when leaving my escape- teaching class- were bigger than I could conquer on my own.
I have always been a referral source for Moms with postpartum depression. I have been one to help those in need and those who needed the extra support, comfort and care when they were trying to take care of themselves and their little babies. What I realized in July was I was one of those Moms I had always helped. I wanted to truly feel the energy, joy and exuberance I normally felt for life and those around me. I didn't want to cry over nerves relating to not getting everything done and feeling I was letting everyone down. I wanted to feel complete and happy at the end of the day and allow myself to be in the moment with my girls.
I worked hard at finding ways to take care of my family and myself, working with my doctor. I sought out the services I referred many of my Baby Boot Campers to. My OB-GYN said that with my own pneumonia, Emerson's RSV and pneumonia, 2 businesses and being type- A he was actually not surprised. What he shared with me and I feel honored to share with you is that those who one would think are least likely to experience post partum concerns are the most likely to experience them.
It has been 5 months since I started my path to true recovery and I feel "cheer" again. I have done so on my own pace and privately, out of hope to not disappoint any of my students who look up to me for energy and enthusiasm. But I would actually be letting you down if you didn't realize I am a REAL MOM like everyone else.
Postpartum depression doesn't discriminate and doesn't play favorites. Selfishly I wish that were not true, but I also feel fortunate to know I can genuinely relate and understand where many of you are coming from. Through the last year I feel my experience has only made me a better teacher because I know I LOVE teaching so much. I know how Baby Boot Camp is genuinely integral in so many women's lives; to be active, social, supported and around genuine "cheer" helps.
I carve out additional time for myself to take care of my own needs in addition to those required and requested of me. Now many people may be surprised that I had/have PPD, but that is the reason I am letting you know. You have no idea if you might not feel the cheer you are used to, and please don't ignore any signs or symptoms. It is nothing to be embarrassed about, but something we can all help one another when healing. I am fortunate, my symptoms were not as severe as others, but they have been challenging none the less.
What I am pleased to share is that I feel the genuine "cheer", support and confidence this Holiday Season. I have an excitement and gratefulness for not only my incredible family, but for the talented and gifted Moms I am surrounded by every day. This holiday season, when I say "cheers" know it is with deep warmth and joy to have a great holiday. Enjoy it, and celebrate how far you too have come this past year.
Cheers to you and your family this Holiday Season
- Erin Shirey, Baby Boot Camp Portland Metro & Baby Boot Camp Leadership Coach
Warm up with 3 minutes running in place
2 minutes Cross Country Skiing in place holding the 2 16 pz cans - hands should be raise to shoulder level
2 x 15 reps Lateral Raises holding the 16 oz cans
2 x 15 reps Overhead Press to Front Raises holding 16 oz cans
2 minutes Speed Skating. To make it more challenging hold cans and swing arms across your body
1 minute Squat Jumps holding Big Can in both arms
2x15 reps Squat Rotations holding Big Can. Start sqauting low towards your right leg, and rotate to standing and raising can above left side of body. Repeat 15 times, switch sides and do again.
2- 1 minute planks
2- 1 minute reps of bicycle abs
Repeat if time permits and have fun!
© 2008 Erin Shirey
Friday, December 5, 2008
- 2 minutes high knees in place *Remember knees to hands, not hands to knees
- 2 minutes stairs or liners
- 1 minute mountain climbers
- 1 minute plank
- 3x15 push ups
- 3x15 dips with 5-count holds every 5th rep
- 2 minute False Starts * going low to lunge position
- 1 minute curtsey squat each leg
- 2x15 shoulder push ups
- 1 minute ab bicycles
- 1 minute reverse plank, slow breathing
Repeat if time permits and have fun!
15 minutes for YOU! workout ©
Tuesday, December 2, 2008
Monday, December 1, 2008
Each friend you refer that joins Baby Boot Camp, you receive $25 off your next class package. (normally it is free class or $15). They MUST put your name on their waiver for me to know that you referred them.
There is NO limit on the amount of referrals. ie: 4 Friends = $100, 6 Friends = $150
Have fun and see who can refer the most! The person who is the Referral Winner receives 1 Month of Baby Boot Camp in addition to their referral savings!
This Challenge is point based. Everyone has equal opportunity to win and all will excel athletically by months end. The prize is a day at the Spa!!
1 Point = 15 minutes of busy activity with kids - playing tag, hide and seek, rolling around with them, dancing in the house
2 Points = 15 minutes of strength work at home or gym (push ups, dips, lunges, weights, etc.)
3 Points = 30 minutes of cardio or strength activity at 70-90% intensity
4 points = 60 minutes of exercise class or cardio activity
5 points = Baby Boot Camp class
Each person keeps a weekly stat sheet with their numbers and emails it to Erin Shirey on Mondays. The weekly highlights will be on the blog. There will be 4 weekly emails from Erin with tips for the Holidays and ideas how to be more active.
Only $10 to participate, but the reward is priceless! The funds collected go towards the uber-SPA day for the winner. Best holiday gift you could give to yourself. Email me today to register!
The winner will be announced January 10th, 2009 at the Special Mom's Late Afternoon Out
4:00 p.m. at OBA!