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.jpg

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


This What Happened When I Stopped Working Out & Ate Junk For Three & Half Weeks. (PART 2)

December showed me exactly how my body would react to a complete 180 in dietary and exercise habits (for more on this click HERE).

  • Weight increased by 14lbs (197lbs to 211lbs).

  • Body composition was visible worse. 

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

  • ***I also experienced a decrease in motivation, though I didn’t notice this until I distanced myself from bad habits. 

However by January 1st, my shoulder injury had mostly healed and I was ready to recommitted myself to a disciplined diet and some form of exercise for at least 45 minutes a day, 6 days a week. 

The results?

  • A loss of 9 pounds— from 211 to 202. 

  • Body composition has visually improved 

  • Motivation spike and increased positive outlook 

11DEB382-D13E-408B-81F4-C0423A32876A.jpg

I didn’t use some crazy new concept, nor did I take any expensive supplements (or any supplements at all for that matter) to get results— Only the application of sensible dietary habits with a strong concentration of discipline.

  1. Daily intermittent fasting (14 hours most days)

  2. Two meals + one snack per day, consisting of only meat, veggies and fruit — no processed foods, no dairy, no alcohol.

  3. Probiotic— usually kimchi.

The weekly exercise prescription was a combination of 3 sessions of weight lifting, 2-3 sessions of cardio (jogging and sprint intervals) and 1 session of flow work (Yoga, Animal Flow). I performed 4-5 sets of 12-15 reps for most lifts— never to failure.  This helped me increase muscle mass with a relatively low risk of re-injuring myself while I was recovering.

In closing, The combination of diet & exercise is an extremely powerful mechanism. The choices you make on a daily basis can completely change your outlook on life for better or for worse and you should always be mindful of this and make conscious decisions.

Heres to a healthy and happy 2019— Upwards and onwards!

Evan Supanich - Owner/Fitness Coach @ Vive Fitness 

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. 

IMG_0889.jpg

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. 

1475435952747.jpeg

     Evan Supanich 

            Co-Owner/Personal Trainer 

                                    Vive Fitness 

                        4023 NE Hancock St

                           Portland OR, 97212

        Instagram: Coach_Evan_Sups

 

 

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