This What Happened When I Stopped Working Out & Ate Junk For Three & Half Weeks.

Saturday, December 8th I woke up to an undiagnosed shoulder injury. 

During the day I had some problematic range of motion issues but the pain level was relatively low.  At night, however, once I was sitting or laying down I was in agony—so much so it kept me up for hours at night. 

It was obvious that upper-body exercise was out for the time being, but I thought this experience could make for an interesting experiment.  Aside from shoulder rehab I took a complete break from not only exercise but from other good habits I preach: nutrition, meditation and proper amounts of sleep.  

As December rolled on, so did the onslaught of late night parties, alcohol and Christmas cookies. All the while, I continued to bench my usual healthy habits. 


The results of my 3.5 week experiment?

  • My weight increased by 14lbs (197lbs to 211lbs).

  • My body composition was visible worse. 

  • My mental faculties dulled (increased irritability, less focus and a general feeling of a slower thought process).

My life style changed dramatically over a few short weeks, but as a fitness coach this simulates what I see many people go through this time of year. Stress from (over) full-time employment, children and holiday parties gets the better of most.  Due to time constraints and increased temptation, healthy habits get put on hold. With poorer choices, people often see a decline in health and fitness. 

“Everyone falls off the wagon, its just a matter of how far”.

Currently, my shoulder feels much better and I’m ready for a course correction. Over the next couple of weeks I plan to execute every positive health and fitness habit in my wheel house and will document how long it takes to reverse the damage I’ve done.

My long term goals:

  • lose 14lbs

  • Positively change body composition

  • Level out my mental state 

A planned holistic approach to my short term (or daily) goals will be required if I want to succeed— so here they are. 

  1. Movement/Exercise: - At least 1 hour daily of either 1. Resistance training  2. Anaerobic exercise or 3. Aerobic exercise 

  2. Adequate Sleep: 7-9 hours daily 

  3. Diet: Low amounts processed sugar & alcohol. ***Fasting 10-14 hours per day

  4. Water: At least 100oz daily

  5. Meditation with Deep Breathing: 5-10 minutes

  6. Discomfort: Hot sauna, steam room and/or cold shower

  7. Mental Workouts: Reading or memory games

I will be posting updates on how this challenge plays out—every success and failure. Follow me to see my progress!

***For more information on how I am exercising or what my diet is consisting of please DM me on one of my social media platforms. 


     Evan Supanich 

            Co-Owner/Personal Trainer 

                                    Vive Fitness 

                        4023 NE Hancock St

                           Portland OR, 97212

        Instagram: Coach_Evan_Sups



Love Wine? So do I. Check this App out.

So wine is a little off the mark of what we usually write about around here.  

That's ok, wine is awesome.  

"Wine Cellar” is an app that not only tracks your inventory, it’s a virtual wine cellar that allows you to browse your collection by scrolling through digital versions of your wine bottles. 

Customize each bottle based on:
• shape of bottle
• colour of glass
• bottle top
• wine label

Straight forward.


User friendly.



Add information about each wine:
• Wine Producer
• Vintage
• Grape (including blends)
• Name
• Region
• Type
• Price
• Personal notes
• Pairings
• Drink from and by…
• Personal star rating
• 100 pt wine score. 


Other features: Finished a bottle? Move it to the Garage for future reference if you enjoyed it. Didn't like it? Move it to the trash. Received a good recommended or tasted one to remember in a restaurant? Use the Wishlist and then move to the Cellar when you eventually purchase it.




Pretty cool, right?  



Evan Supanich 

Co-Owner/Personal Trainer 

Vive Fitness 

4023 NE Hancock St

Portland OR, 97212

Instagram: Vivefitnesspdx

Evan's Health Tips.

This is your time. 

The moment when you make real changes to improve your health, fitness and vitality - But where to get started?

Let me help point you in the right direction with some simple applications to improve your well-being. 


Drink Lots of Water! - Water facilitates all chemical processes that take place inside you, so basically what I’m saying is it's extremely important.   Carrying a container around with you will be a gentle reminder to keep up your intake.  Bonus: Proper amounts of water are associated with weight loss!


Proper Diet – This is a no brainer..  Eating a diet consisting of mostly of vegetables, fruits, lean meats and fish is the best way to eat, period. 

·      Sugar is a highly addictive substance that causes rapid weight gain.  In addition, I find that it causes my energy levels to violently fluctuate while affecting my ability to think clearly, causing what I can only describe as “fogginess”.

·      Alcohol - Too much alcohol (which can happen quickly) will drastically affect mood, sleep, and hormone levels.  It is also filled with empty calories associated with weight gain.

·      Dairy / Processed Carbs - Generally, I think of an over abundance of these as disagreeable to the average person’s health & fitness goals.

- Suggested Multivitamin: Rainbow Light 


Sleep – Getting sufficient amounts of sleep (7-9 hours a night) are a major way your body maintains homeostasis and lowers cortisol (stress) levels.  Without sleep your life becomes much more difficult and frustrating… even easy and/or routine tasks become difficult.  Don’t underestimate the importance of getting those Zzzzz’s!



Exercise Frequently & Differently – The human body was created to move.  So move, in as many ways as (literally) humanly possible.  Boot camps.  Zumba. Personal training. Swimming. Biking. Pilates.  Barre Classes.  Boxing.  Rock Climbing… Get out there and diversify that workout portfolio!  A good variety will keep you interested in fitness while reducing ware and tear on your body.  

At least a half-hour per day will “keep the blood pumping”, or in other words: Keep your mind clear, your stress levels lower and your energy levels higher!




Stress Relief – The grind of the modern world has caused the “Fight or Flight” system to be in a constant state of activation.  Finding a way to “chill out” has never been more important.  Find your Zen!  A walk, meditation, yoga, etc. are all excellent ways of combating daily stressors.  Everyone is different, so the path on this one isn’t always shared, but it’s important you find it. 





How to finish the job in 2016… Goals:

Objective Long-Term Goals are our hopes and dreams for the future. 

-       “I want to lose 30lbs.”

-       “I want to lose 5 inches around my waist.”

-        “I would like to be able to run a 7 minute mile.” 

They are the future we strive for.

Completing Objective Short Term goals are great way to help insure the success of your long-term goals.

-       “Exercise for 30 minutes every day”

-       “Eat lean meats, fruits, vegies and limit my calories to 1,500 kcals per day.”

-       “Get outside and run at least 4 days per week”.

Using short-term goals is a sure fire way to achieve your long-term goals – so don’t hesitate, start setting those markers!


Good luck!

Evan Supanich

Co-Owner / Personal Trainer 

Portland, OR

Instagram: Vivefitnesspdx

Vive Fitness Trail Report (Mt Thielsen 8-6-2015)

*Click to change photo


  1. Vive Fitness Nike Dry Fit 
  2. Shorts 
  3. Sunglasses 
  4. Trail Shoes (Merrel)
  5. Light Zip-up Hoodie (Nike)
  6. Lululemon Cruiser Backpack


  1. Vive Fitness Nike Dry Fit
  2. Lululemon Fleece 
  3. Mid-shin yoga tights 
  4. Cross trainer shoes 

Notes: Good choice of clothing - We set out on the trail around 8am and we were very comfortable the whole way up.  We ended up removing our jackets around mile 2 of the hike.  As midmorning turned to late morning the sun shined down pretty hot - So for an early departure time a jacket or something of the like is definitely recommended, but you will most likely end up removing additional layers! 



  1. Back pack 
  2. 2.5 liters of water
  3. 20oz container of Gatorade 
  4. Trail snacks (
    1. 1 pack gummy bears
    2.  2 protein Bars
  5. Iphones (For Photos)
  6. Sun Screen (Sweat and high altitude make you more susceptible to sun burn)

Notes: Trail supplies were more than sufficient. 



  • About 4.8 hours transit time (238 Miles from Portland)
  • Stayed over night at Diamond Lake to get use to the elevation change and prepare for accent. 
  • Arrived at Mt. Thielsen (Direct Route) parking lot around 8am on a Thursday morning - Parking lot had 1 other car parked within it. 
  • The hike is about 5 miles to the top. 
  • Trail was dry and solid for the first 3.5 miles up.  
  • The last 1.5 miles the trails integrity gets worse - it becomes fairly sandy with footing occasionally not entirely stable. 
  • Trail did becomes quite narrow toward the top.  
  • The view from the near top is incredible.  at around 9,200 thousand ft the views are out standing! 

Notes: We strongly recommend this hike only to conditioned, seasoned hikers.  We would classify this hike as an expert level hike or very challenging!