weight loss

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



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. 

Basic Weight Lifting .png

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



      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.



      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. 






      4023 NE HANCOCK ST.

      PORTLAND OR, 97212


      Portland Outdoor Workouts: "Urban Monster"

      The "Urban Monster" Workout


      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")



      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!


      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

      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


      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!