Workout Jams Part 2 (links included)

Workout Jams

 

Pump-up songs can give us a boost and make us feel more powerful.  This isn’t just our imagination.  Studies have shown that listening to certain types of music can enhance athletic performance in sports, weight lifting, running, fitness classes… really anywhere you can use a little bit of an edge.  

Music of course, is a personal preference, but just incase you were looking for some new material I asked a few of the Vive Fitness Trainers to share 3 songs on their latest playlists!  

 

Here’s what they shared:

 

Laura Devine 

  1. Radiolab (Podcast)
  2. Freakonomics (Podcast)
  3. Justin Timberlake - “Can’t Stop the Feeling”

 

Kaitlyn Evans

  1. The Roots – Duck Down
  2. Lupe Fiasco – Break the Chain
  3. Eminem – Lose Yourself 

 

Amy Rausch:

  1. Borns - “Past Lives”
  2. Tyga - “Get Loose”
  3. Iamsu! - “Get it in”

 

Mathew Rouches

  1. Kayne West - “Waves”
  2. Drake - “Back to Back”
  3. The Game - “Ali Bomaye”

 

Evan Supanich

  1. Busta Rhymes - “Put Your Hands Where My Eyes Can See”
  2. Jay Z – F*ckwithmeyouknowitgotit
  3. Mos Def - “Wylin Out (RJD2 Remix)”

 

Nathan Towry

  1. Mattafix - “Big City Life”
  2. Bishop Briggs - “Wild Horses”
  3. Jamie XX - “Gosh”

 

Brian Worthy 

  1. Rage Against the Machine - “ Bulls on Parade”
  2. Ratatat - “Loud Pipes”
  3. The Heavy - “How You Like Me Now”

 

Got some killer pump music to add?  Feel free to throw it up in the comment section! 

 

 

 

                                           Evan Supanich 

                                           Co-Owner/Personal Trainer 

                                           Vive Fitness 

                                           4023 NE Hancock St

                                           Portland OR, 97212

                                           Instagram: Vivefitnesspdx

Vive Fitness Spotlight: Brian Worthy

Vive Fitness Personal Trainer, Brian Worthy. 

BRIAN WORTHY

Personal Trainer

Email: Practicallyfitpdx@gmail.com

Website: www.practicallyfitpdx.com

 

Having overcome his own health barriers (as a chronic asthmatic), Brian takes a relatable approach to coaxing out your innate strength, flexibility, and endurance. His broad and diverse range of experience, from long-distance running and cycling, to powerlifting and kettlebell training, allows him to tailor workouts that build upon your current foundation and keep you moving for the long-haul. He believes fitness should be fun, functional and most importantly, practical. What you do in the gym should effortlessly flow into and improve your daily life.

When he's not training, Brian enjoys fermenting krauts and kombucha, hauling his kids around Portland on a cargo bike, and indulging his wife's sweet tooth. 

 

Favorite bridge? Hawthorne. It's an easy bridge to get up and over, with the bonus of having a great view.

Best Halloween costume: Old Spice, "The Man Your Man Could Smell Like" 

Three ingredients to make a dinner successful: 1. Butter  2. Butter 3. More butter. 

 

See all Vive Fitness trainer bio here.

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Evan's Health Tips.

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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


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

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*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! 

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Bosu Ball Workout

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Step up the intensity of your workout in a fun and interesting way.  

Vive's "Bosu Ball workout" will help you break away from the mundane while burning through calories!

Check the video below and as always comments, likes, and shares are encouraged! 

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Thanks for watching!

***Not sure what a Bosu ball is or perhaps you just need a bit more info?  Check out Bosu's website: http://www.bosu.com