Basic Weight Lifting Regimen

WEIGHT LIFTING can be a very intimating activity for many, especially when you don't know where to start.  But we at Vive Fitness believe there are too many health, both physical & mental benefits to leave strength training out of your workout schedule.

So we thought we'd draw up an entry level scrip for the recently motivated to follow. 

Remember, before you get started:

If you have questions about an exercise: Ask.

If something doesn't feel good, doesn't feel right, or down right hurts: Stop. 

To keep you motivated I've listed a few BIG BENEFITS of Weight Training...

    • Burning more calories throughout the day.  Your body works harder to maintain muscle over fat.  Strength training can boost your metabolism so you burn more calories throughout the day.
    • Not only does strength training increase your physical work capacity, it also improves your ability to perform activities of daily living.  
    • It improves bone density.  One of the best ways to staff off bone loss as you age is to add strength training into your workout plan.
    • It Increases the strength of connective tissue, muscles, and tendons. This leads to improved motor performance and decreased injury risk.
    • It improves your quality of life as you gaining body confidence. 

       

      Final Word:

      - Start slowly so you will lessen the likelihood of injury and excessive soreness.

      - Start with less sets if that makes you feel more confident - Work out to more sets + reps as you go.

      - Use the correct weight amount.  You're building your body, not your ego.  Using too much weight will increase your chance of injury and your form will mostly suffer as well.  

      - Give your muscles time to rest and recovery.  A good rule of thumb when starting a program is a 48 hour rest period between weight lifting days. 

       

      As always we hope this has been both informative and helpful! 

      Please share comments or likes! 

                                       Evan Supanich 

                  Co-Owner/Personal Trainer 

                                          Vive Fitness 

                              4023 NE Hancock St

                                 Portland OR, 97212

                      Instagram: Vivefitnesspdx

       

       

      Body Weight Workout

      This workout is designed for that disciplined individual who never wants to miss a workout - regardless of available equipment.   

       

      1. Incline / Regular / Decline Push Ups (3 Sets / 10-30 Reps)

      Jumping Jacks (3 Sets / 45S - 1M)

      2. Step Back Lunges / SL Squats (3 Sets / 10 Reps*)

      Line Hops (3 Sets / 45S - 1 M)

      3. Leg Raises / Leg Circles (3 Sets / 20-40 Seconds*)

      Mountain Climbers  (3 Sets / 30S - 1M)

      4. Single-Leg Dead Lift / With “Pop Step” (3 Sets / 8-12 Reps*

      Russian Twists (3 Sets / 20 Seconds - 1 Minute)

      5. Burpies (3 Sets / 10-20 Reps)

      Plank (3 Sets / 30 Seconds - 1 Minute)

      6. Triceps Dips (3 Sets / 10-25 Reps)

      Side Plank (30s – 1m)

      * = Each Side

       

      Youtube links are available above on some exercises.

      Special thanks to Brian Worthy (Practically Fit PDX), for helping me assembly this idea worth implementing. 


      For additional help email info@ViveFitnessPDX.com

       

                                      Evan Supanich 

                  Co-Owner/Personal Trainer 

                                          Vive Fitness 

                              4023 NE Hancock St

                                 Portland OR, 97212

                      Instagram: Vivefitnesspdx

      Evan's "Daily's"

      Keep your energy up, stay loose & build muscle by taking 1-2 minutes and preforming these chest, legs, core & back exercises every hour.  

      Go at your own pace. 

      Exercises should feel difficult, but you should not struggle to get out the last few reps - Perceived exertion should be between a 6-8 on all exercises.

       

      THE EXERCISES:

      Daily One

      Chest: Push-Ups
      Legs: Body Weight Squats / Single Leg Squats
      Core: Plank
      *Back: Pull-ups or Rows (Pull-up bar or TRX required)

      Daily Two

      Chest: Incline Push-Ups / "Standard" Push-Ups / Decline Push-Ups
      Legs: Side Lying Leg Raises or Side Lying Hip Circles
      Core: Russian Twists or V-Ups or V-Ups with Twist
      *Back: Pull-ups or Rows (Pull-up bar or TRX required)

      Daily Three

      Chest: Clap Push-Ups
      Legs: Step Back Lunges
      Core: Side-Plank Hip Drops
      *Back: Pull-ups or Rows (Pull-up bar or TRX required)

      Daily Four

      Chest: Push-Ups
      Legs: Single Leg Dead Lifts / Single Leg Dead Lift W/"Pop Step"
      Core: Leg Lifts: Singles / Doubles
      *Back: Pull-ups or Rows (Pull-up bar or TRX required)

       

      Youtube links are available above on some exercises.

      Special thanks to Brian Worthy (Practically Fit PDX), for helping me assembly this idea worth implementing. 

       

      CO-AUTHORED 

      EVAN SUPANICH: OWNER / PERSONAL TRAINER

      BRIAN WORTHY: PERSONAL TRAINER

       VIVE FITNESS 

      4023 NE HANCOCK ST.

      PORTLAND OR, 97212

       INSTAGRAM: VIVEFITNESSPDX

      Evan's Kick-Ass Green Smoothie Recipe

      Health and Vitality 

      Green smoothie's are almost always synonymous with great health, energy, vitality & general kick assery-- and theres a reason for this.  Green smoothies are usually PACKED with vitamins, minerals, enzymes, fiber, antioxidants,  phytochemical's & flavonoids (if those last couple terms lost you shoot me an email and i'd be happy to explain!).

      Green smoothies are in general healthier than fruit or vegetable juices.  Aside from you making your smoothie FRESH, juicing reduces the amount of vitamins & minerals available plus extracts ALL fiber!  In addition, most store bought juices are void of enzymes that can help make a HEALTHIER you!


      Ingredients / Recipe

      KALE

      (Handful) 

      Excellent source of: Vitamin A, Vitamin C, Vitamin K, Vitamin B Complex, Copper, Manganese. Iron, dietary fiber, Calcium, potassium, vitamin E, vitamin B2, iron, magnesium, vitamin B1, Omega-3 Fatty Acids / Fiber / Folate / Niacin / Digestion

       

      Spinach 

      (Handful) 

      Antioxidants / Good source of vitamins A, B2, C and K / Contains Magnesium, Manganese, Folate, Iron, Calcium and Potassium.

       

      Pineapple

      (3 small chunks)

      Immune System Support / Awesome source of Vitamin C / Bone strength / Eye health / Awesome source of Vitamin C / Digestion / Anti-Inflammatory benefits.

       

      GINGER

      (.5", cut from root)

      Reduces pain and inflammation / Helps managing arthritis, headaches & menstrual cramps / Warming effect and stimulates circulation / Inhibits rhinovirus, which can cause the common cold / It inhibits such bacteria as Salmonella, which cause diarrhea, and protozoa, such as Trichomonas / Reduces gas and painful spasms.

       

      Greek Yogurt 

      (1 TBSP)

      Great Source of protein / Probiotics / B-12 / Good Source Potassium  

       

      ORGANIC APPLE CIDER 

      (2oz)

      Antioxidants / Phytochemical's / Phenolics / Flavonoids / Carotenoids 

      *All of which may play a key role in fighting some chronic diseases according to a study published in the May 2004 issue of "Nutrition Journal

      In addition, people who regularly consume apples have a lowered risk of cardiovascular disease, asthma, diabetes and some forms of cancer. 

       

       

      Give this recipe a try and if you feel it's health benefits as much as I do please give it a share on social media or leave a comment in section below! 

       

                                       Evan Supanich 

                  Co-Owner/Personal Trainer 

                                          Vive Fitness 

                              4023 NE Hancock St

                                 Portland OR, 97212

                      Instagram: Vivefitnesspdx

      "Rise & Grind" (Morning Shot Recipe)

       

      RISE AND GRIND (Health Shot)

      The "Rise & Grind" shot is one bad mother... especially during the cold and flu season!  This guy will awaking your sense almost immediately and thats just where it starts.  It's ingredients also have a whole plethora (yeah, plethora, cause I have the best words) of health benefits.   

      So to get straight to down to it and to the point, below I've listed the ingredients, amounts needed, followed by their known health benefits.

       

      TURMERIC

      (1", cut from root)

      Anti-Inflammatory / Powerful Antioxidant / Boosts Brain-Derived Neurotrophic Factor, Linked to Improved Brain Function and a Lower Risk of Brain Diseases / Shown to help prevent Alzheimers and combat Arthritis /  Shown benefits toward improving depressio 

       

      GINGER

      (.5", cut from root)

      Reduces pain and inflammation / Helps managing arthritis, headaches & menstrual cramps / Warming effect and stimulates circulation / Inhibits rhinovirus, which can cause the common cold / It inhibits such bacteria as Salmonella, which cause diarrhea, and protozoa, such as Trichomonas / Reduces gas and painful spasms.

       

      LEMON

      (1/4 lemon, peeled)

      Loaded with Vitamin C / Flavonoids, B-complex Vitamins / Calcium / Copper / Iron / Magnesium / Phosphorus / Potassium / Fiber.

       

      ORGANIC APPLE CIDER VINEGAR

      (2 tbsp)

      Helps Heartburn and Acid Reflux / Promotes Healthy Cholesterol / Aids in Healthy Weight Loss / Promotes Healthy Blood Sugar / Has Antioxidant Properties / Improves Nutrient Absorption.

       

      ORGANIC CAYENNE PEPPER

      (Dash of)

      Helps Digestion / Relieves migraine pain / prevents blood clots / Provides detox support / Relieves join and nerve pain / Supports weight loss / Works as Anti-Irritant / Fights cold and flu / Anti-Fungal properties 

       

      ORGANIC APPLE CIDER 

      (2oz)

      Antioxidants / Phytochemical's / Phenolics / Flavonoids / Carotenoids 

      *All of which may play a key role in fighting some chronic diseases according to a study published in the May 2004 issue of "Nutrition Journal

      In addition, people who regularly consume apples have a lowered risk of cardiovascular disease, asthma, diabetes and some forms of cancer. 

       

      Give this recipe a try and if you feel it's health benefits as much as I do please give it a share on social media or leave a comment in section below! 

                                       Evan Supanich 

                  Co-Owner/Personal Trainer 

                                          Vive Fitness 

                              4023 NE Hancock St

                                 Portland OR, 97212

                      Instagram: Vivefitnesspdx