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. 

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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. 

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     Evan Supanich 

            Co-Owner/Personal Trainer 

                                    Vive Fitness 

                        4023 NE Hancock St

                           Portland OR, 97212

        Instagram: Coach_Evan_Sups

 

 

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. 

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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

      Portland Outdoor Workouts: "Urban Monster"

      The "Urban Monster" Workout

      WARM UP: 10 MINUTE JOG AND/OR "ACTIVE WARM-UP"   

      Begin by running starts on 43rd, 41st, then 38th - Once at the top follow route to 32nd Place and completing hills from 32nd place - 29th Ave.

      *Reverse route for a change of pace. 

      The Stairs ("Sisters Workout"):

      The 5 Hills ("The Fremont Hills")

       

      WHAT TO EXPECT:

      This workout can be beastly - especially if you are just getting back in the swing of things! 

      Pace yourself.  Bring water.  Be aware of excessive heat conditions. Invite a friend!

      FINAL WORD:

      Like all workouts I bring into play, this is YOUR workout!  

      Go at your own place.  

      As this is a specific activity start slow and work your way up!  Don't feel like you need to complete the entire route the first time you head out.  

      As long as you are consistent in preforming this workout I promise it will get easier and easier and your place will get faster and faster! 

      Enjoy!

                                     

       

                                      Evan Supanich 

                  Co-Owner/Personal Trainer 

                                          Vive Fitness 

                              4023 NE Hancock St

                                 Portland OR, 97212

                      Instagram: Vivefitnesspdx