Wednesday, April 29, 2009

The Best Fat Burning Workouts

The Best Fat Burning Workouts


“I cannot seem to drop these last 10 pounds.” 

“What is the best way to lose body fat?  Weight lifting?  Cardio?  Both, like cross training?”

“What can I eat to help me lose more body fat?”


These are all great questions that we hear frequently from clients, and the answers are definitely not rocket science.  Whether you are just starting an exercise program or are a seasoned veteran/gym rat, you can certainly benefit from constant variation of nutrition & functional exercise performed at undulating intensities. 

Many people become comfortable with their weekly exercise routine and simply keep the variable of exercise the same, without increasing or decreasing load, intensity or volume.  Load refers to the actual weight, intensity is the quickness at which the lifts are performed and volume is the product of weight multiplied my repetitions.  These three simple variable can make the difference between sink or swim.

We never do the same workout twice her at Pacific Personal Training & CrossFit Hillsboro.  Much UNLIKE Green Day, all of our workouts are different and keep participants challenged and sucking wind.  I don’t know when Green Day is ever going to put out something that doesn’t sound like their previous albums. I may as well by American Idiot or Dookie again. 

Have you ever tried 50 deadlifts?  30 Clean and Jerks?  100 push ups, 100 pull ups, 100 sit ups & 100 squats?  This is just the type of variation I am talking about.  Changing the order of your exercise program is also important.  Are you always going for a run at 5:00 pm after work, at the same speed, the same incline, the same treadmill, watching Sportscenter or Entertainment Tonight?  It may be time to give up your favorite spot in the gym and substitute your cardio for weight training.

When people think of weight training, all of the sudden images of Arnold and Sly Stallone come to mind.  Let me tell you, unless you are importing a few liquids from Mexico that don’t have a label of approval from the FDA, that is pretty unlikely.  Instead, you will most likely gain muscle mass, increasing the rate at which your body burns calories for energy and will definitely burn way more calories from fat AFTER your workout is completed.

What should you eat after your workout?  If you want to burn calories continually, my professional advice is to eat steadily all day long.  I do recommend trying to avoid most refined grains at dinnertime however.  Complex carbs or polysaccharides in the form of vegetables, beans and legumes are all that I prefer at the dinner table, but if someone has prepared some French bread with butter and garlic salt, I’ll definitely have a slice or two. 

For supplements, I really love Endurox and/or Amino Vital after a workout.  The Endurox has an excellent ratio of protein to carbohydrates and other amino acids for quick recovery.  How quickly?  I take this, or any post-recovery food or supplement 30 minutes post exercise for optimal recovery.   Amino Vital is excellent for recovery from long duration, or high intensity work.  It a blend of branch chain amino acids and it tastes yummy, too.  Unfortunately, it tastes good because of all the aspartame.  

Finally, I believe EVERYONE must own Sports Nutrition by Nancy Clark.  It is the first book you should reference and the last one you will buy when it comes to sports nutrition.  Some other incredible books are:

Check, Paul: How to Eat, Move and Be Healthy

Delavier, Frederik:  Strength Training Anatomy

Essentials of Strength & Conditioning: National Strength & Conditioning Association



Wednesday, April 15, 2009

Tuesday, April 14, 2009

Does this sound like your life?  This is, unfortunately, a pretty typical American diet.  In today's nutrition workshop we discussed basic caloric needs including the breakdown of carbs, protein, and fat, the importance of complex carbohydrates and their effect on one's blood sugar, and fueling the body to perform optimally.  If you missed it, keep an eye out for the next class in our monthly newsletter which includes all of our upcoming events, special dates/anniversaries/birthdays, and promotions at Pacific Personal Training.  

Monday, April 13, 2009

Yoga arrives!

Today was our first day of yoga classes!  Tauni Doster made her debut as our Power Vinyasa Yoga instructor tonight with a 6:30 p.m. class.  
If you're not familiar with the Vinyasa style of yoga, come give it a try.  
It's an energizing flow class that focuses on uniting breathing and movement.  
Tauni did a great job and we had a nice turnout!  
Classes are FREE the entire month of April.  
We are offering evening classes on Monday's and Thursday's at 6:30pm 
and Tuesday mornings at 6:30 am.  

Tonight Lindsey worked with Mary Lou and Julie today on a Tabata routine (20 seconds of work, 10 seconds of rest, 8 rounds).  May sound easy, but look at these girls!  They're fighters.  Working on TRX rows.

Mary Lou's had it.  
Chuck's got the girls doing 30 seconds on, 30 seconds off- PLYO'S!  Squat jumps, leaping lunges, squat hoppers, etc...

Moving on to some core work on the BOSU's

These gals really are "Superwomen"!

Friday, April 10, 2009

April Newsletter

Power Vinyasa Yoga NOW at PPT
with Tauni Doster

yoga pose
We are very excited about this newest addition to our class schedule.  
Classes begin Monday, April 13th.  


Click here to learn more about Power Vinyasa Yoga style and benefits.

Classes offered early morning and evening. 
Reservations required.

Welcome New Clients!

March/April Clients

Jim Noval
Tina McCoy
Melanie Johnson
Harold Freeman
Andrea Hamilton

Linda Osuna
Raylene Shirley
Heather Russell
Kim Baxter
Kathryn Tillman
Vanessa Perrin

Jim, Tina, Andrea, and Linda have trained with us in the past at Bally's.  Melanie was referred to us by a girl Shelly goes to church with (thank you, Nikki!).  Harold is a business park neighbor of ours who owns Freetime Landscape Maintenance.  Raylene was referred by Melanie Johnson (a brand new client herself).  Heather Russell was referred by our client Angela Lorenzo.  Heather gathered up Kim, Kathryn and Vanessa from her office to start up their very own small group training session at Pacific!  Thank you to all who referred new clients to us.

We are happy to have you all with us and look forward to accomplishing great things together.

Our business is built on referrals. Recommending us to friends/coworkers/ family is the highest compliment you can pay us.  If you know of someone you feel could benefit from our services, please send them our way.  We will take great care of them (and REWARD YOU!) 
 Thank you

Spring Cleaning...   
While you're cleaning out your cupboards and closets, why not 
devote a little time to "cleaning up" yourself. 

In the bedroom:
    To start anew, pull out everything that you haven't worn in a year.  Set a realistic weight loss or size goal.  This may mean you will not wear your size 6's again.  Get real with yourself.  You'll feel much better when you're not reminded everyday of what you "were".  

In the kitchen:    Toss out anything with partially hydrogenated oil, trans fat, and high fructose corn syrup.  You will be shocked at what little may remain on your shelves.  Pretty much anything in a bag, box, package, etc... is laced with these substances as well as additives and preservatives.  Eating foods that are as close to their natural state as possible is best.  Opt for fresh fruits and vegetables rather than juices, gummy fruit snacks, "veggie" chips and French fries. Choose whole grain oats, cereals, and bread instead of  pastries, breakfast/granola bars and bleached, enriched flour products.  For lean proteins, pick skinless chicken breast and fatty fish such as salmon, sardines, and albacore tuna in place of fried chicken or nuggets and fish sticks.  Choose healthy fats such as flax, avocado, olive oil, nuts, seeds, and nut butters over foods made with trans fat (disguised in ingredients as partially hydrogenated oil), butter, or lard.  We personally love 
Udo's 3-6-9 Oil Blend.  This oil delivers the proper ratio of omega 3,6, and 9 fatty acids.  We use it as a salad dressing or mix it with rice, pasta, or oatmeal.  Keep some ground flaxseed meal on hand to sprinkle in your cereal or yogurt or use as a substitute for oil when baking (3:1 ratio of flax to butter/oil).  
Try this recipe for an awesome breakfast alternative or afternoon pick-me-up:

In the bathroom/medicine cabinet:  There's not much we recommend in the way of vitamin/mineral supplements other than a multivitamin as insurance.  If you have special dietary restrictions or are pregnant or breastfeeding speak with your doctor to find out if there is anything lacking in your diet and what he/she recommends you add.  Ideally, you should be getting all the nutrition you need by consuming a healthy, balanced diet with lots of fresh fruits and veggies, whole grains, lean protein, healthy fat, and some sunshine (when you can get it!)

In your head:  Dust out all those cobwebs that are clogging up your psyche with negative thoughts.  YOU CAN DO THIS!  (Nike was onto something)  So simple, huh?  What's getting in the way?  Where are you on your list?  Remember Kristine? (read section above).  Find a picture of yourself that epitomizes you in your healthiest state.  Not necessarily your thinnest self, but heathy, fit, strong, energized, happy!  Don't let it overwhelm you, but rather nudge you to put one foot in front of the other today-and then again tomorrow.  Before you know it you will have formed a habit.  Forget about numbers for the time being.  Focus on consistency.  One day at a time.  One meal at a time.  We are here to help.  We've ALL been there.  It's very easy to let life sweep you away, but we can help you regain control.  
Our awesome team of fitness professionals will start you off on the right foot, progressing at just the right speed so as to prevent burnout, boredom and injuries yet help you accomplish your goals faster than you would on you own. 

We will teach you how to work smarter, not harder.  Make your time count.  

Working with a personal trainer is more affordable than you may think.  
We have many options available from 30 minute sessions to small group training.  
Our schedule is full of group classes that allow you to experience the benefits of working with a trainer for less than $17/hour!  

Call today (503) 747-7317 or check out our website for more information.

Happy April Birthday!
Kristine Fernando- April 12th

Quick brag about Kristine:
     She began working with us on 2/2/09 and as of 4/5/09 she has lost 14.25 inches overall and 11 lbs. of fat.  She is down 3 pants sizes and isn't slowing down a bit.  Kristine is a business owner and busy mom of 3 but has put herself back at the top of her list.  Great job, Kristine!  Keep it up!


Upcoming Events:
April 6th- Power Vinyasa Yoga begins at PPT
May 30th31st Annual Rose Festival Starlight Run  Run with us then join us for our traditional post-race refueling with pita and hummus at The Greek Cuisina!  It's a perfect spot for viewing the Starlight Parade that follows.  Submit your costume suggestions to Shelly.
May 31stUrban Assult Ride  We just heard about this and thought it looked like a lot of fun!  Let us know if you're interested.

Now:  Business Book Club for Women-  No time to join a book club because you're too busy working on your business? Do you miss hanging out with the girls? If so, this is the club for you! Meet once a month to discuss our latest business book (entrepreneurship, business blogging, social networking, leadership, etc...) over appetizers, wine, and fun with the gals!  Interested or know someone who may be?  Email Shelly at:

Monday, April 6, 2009

Just the ladies today

For today's boot camp class we did a CrossFit workout.  All the girls did a great job and dug deep to complete this workout.  We rolled up the garage door and got out into the sunshine for:

400 meter run
30 burpees (we improvised- original workout calls for box jumps)
30 wall balls

Big shout out today to Kristine who has lost 14.25 inches and 11 pounds of fat since starting with us in February.  She has been doing great with her nutrition and implementing what she's learning at PPT into her workouts at home.  
Great job, Kristine!