Lifestyle

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

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.

Simple. 

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?  

Enjoy.

 

Evan Supanich 

Co-Owner/Personal Trainer 

Vive Fitness 

4023 NE Hancock St

Portland OR, 97212

Instagram: Vivefitnesspdx


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

*Click to change photo

ATTIRE (EVAN):

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

ATTIRE (KAITLYN):

  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! 

 

EQUIPMENT + SUPPLIES

  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. 

 

TRANSIT + CONDITIONS

  • 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!