Evan Supanich

January 1, 2019

Tips & Advice, Weight Loss, Lifestyle, Workouts

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

Evan Supanich

January 1, 2019

Tips & Advice, Weight Loss, Lifestyle, Workouts

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.

Movement/Exercise: - At least 1 hour daily of either 1. Resistance training 2. Anaerobic exercise or 3. Aerobic exercise
Adequate Sleep: 7-9 hours daily
Diet: Low amounts processed sugar & alcohol. ***Fasting 10-14 hours per day
Water: At least 100oz daily
Meditation with Deep Breathing: 5-10 minutes
Discomfort: Hot sauna, steam room and/or cold shower
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

Evan Supanich

October 10, 2016

Workouts, Weight Loss

Body Weight Workout

Evan Supanich

October 10, 2016

Workouts, Weight Loss

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 Supanich

October 10, 2016

Workouts, Weight Loss

Evan's "Daily's"

Evan Supanich

October 10, 2016

Workouts, Weight Loss

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

Evan Supanich

October 2, 2016

recipe

"Rise & Grind" (Morning Shot Recipe)

Evan Supanich

October 2, 2016

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.

TURMERIC

(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

GINGER

(.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.

LEMON

(1/4 lemon, peeled)

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

ORGANIC APPLE CIDER VINEGAR

(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.

ORGANIC CAYENNE PEPPER

(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

ORGANIC APPLE CIDER

(2oz)

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!