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


                                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.



(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 



(.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.



(1/4 lemon, peeled)

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



(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.



(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 




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



Portland Outdoor Workouts (Alameda "Sisters" Stairs)

The "Sisters" Workout



- Complete in either ascending or descending order, beginning at either 38th or 43rd.  Once through, go back complete them in reverse order.  

Level 1: Walk Stairs 

Level 2: Jog Up Stairs / Walk Down Stairs

Level 3: Jog Up Stairs & Walk Down Stairs

Level 4 (hardest Interval): Sprint Up Stairs / Walk Down Stairs.



The "Sisters" stair route is called such because it is three separate stairs cases leading from:

1. 38th-Alemda

2. Wisteria (at 42nd) - Alameda

 3. Wisteria (at 43rd) - Alameda

Like the "Fremont Hills" workout, the "Sisters Stair Route" will build a ton of muscle strength and endurance.  After completing this course you will have concurred over 650 steps - so prepare for leg shaking workout!

Centered off of 42nd this route provides for another convenient outdoor neighborhood workout.


The Stairs have grown fairly popular (as far as outdoor workouts go) so expect a little foot traffic - especially in the mid to late morning.  

In terms of difficulty, the fewest number of stairs is at 38th while the highest amount of stairs can be found on 43rd.  


As I always say: "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.  

*Very Important: Pay attention to weather conditions!  Don't go out in extreme heat and always remember to pack sufficient water with you!

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! 





Evan Supanich 

Co-Owner/Personal Trainer 

 Vive Fitness 

4023 NE Hancock St               

Portland OR, 97212

Instagram: Vivefitnesspdx

Portland Outdoor Workouts (Fremont Hills)

The Fremont Hills 


The Workout

Warm Up: 10 minute Jog and/or "Active warm-up" 

The Hills: 20-40 Minutes - *Depends on fitness level.  

Level 1: Walk hills (in ascending order).

Level 2: Jog up hills / Walk down (in ascending order).

Level 3: Jog hills (in ascending order).

Level 4 (hardest Interval): Sprint up hills / Walk down (in ascending order).

Cool Down: 15 Minute Brisk walk and/or "Active Cool-down"


This neighborhood workout will leave you feeling both gassed and accomplished.   Its a fine mix of muscle endurance because of the duration of the workout and muscle strength and power due to the sheer incline of some of these beastly hills!

Baby friendly?  Yes - With fairly flat sidewalks and low auto traffic, pushing your little one in a stroller can make for a pretty nice jump in intensity!

The best part about these hills?  Its located in central NE Fremont... so it makes for a fairly convenient set of intervals. 


What t0 expect:

The Fremont Hills can be fairly hard on the lower body, especially the steepness of the higher numbered streets (31st, 32nd, 32nd place).

The Hills are a lot more popular in the summer as the weather is much more desirable to be outside, but please be aware of HEAT conditions!  If you feel light headed, stop.  If you feel shaky, stop.  

Lastly, bring sufficient water. 


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! 



                                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