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

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

Portland Outdoor Workouts (Track Workout)

Grant High School City Track

Track Workouts

Running is incredibly accessible and affordable. Whatever your fitness goal, from running faster to overall fitness, mixing a running workout into your weekly schedule can bring benefits.

Straights & Curves

Who?  Beginners, Run-walkers, Pre-race

Where?  Preferably a track, but any loop would work

What?  Run intervals are the long sides of the track, rest is around the curve.

Why?  Increasing cardiovascular endurance is all about work-recover-repeat. You teach your body to recover. Beccause the distance of the work (Straight side of the track) is relatively short, it is possible for intensity to be higher than a regular neighborhood run.

Quarters, 400m Repeats

Who?  Anyone

Where?  Track or marked path

What?  400m (or one lap) at a particular pace or effort level. Rest then repeat, repeat, repeat!

Why?  Pace comes into play with this one, which allows you to track progess more measurably and keeps you honest about recovery time. Increasing volume (number of 400s) or increasing pace are ways to progress fitness over time. Variables in volume, intensity and rest are specific for different goals. A trainer or coach can direct you to modify for optimal results.

BONUS: Fartlek

No track is needed for this workout. It is incredibly versatile with location, personal ability level and all modifiable. That said, going into a workout with a plan, rather than a nebulous thought prepare you much better to actually conquer the training session.

Who?  Anyone

Where?  Anywhere. Preferably not too busy roads due to not wanting to have a work interval interrupted

What?  Work-recover. For most seasoned runners, this looks like fast pace - normal (but not slow) pace. New runners can go to a run-walk to build fitness.

Why?  Great way for friends or teammates of different paces to still run together.  Very adaptable for specific goals. The stress of hitting time can be left behind for a more organic hard effort experience.

Co-Authored

Evan Supanich & Laura Devine

Co-Owners / Personal Trainers

 Vive Fitness

4023 NE Hancock St.

Portland OR, 97212

 Instagram: Vivefitnesspdx