Wow!

Holy cow- talk about power! Nothin' but a jungle gym and some determination. Amazing stuff!

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.  

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.  

You can check out our schedule of classes and reserve your spot online.

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"!

April Newsletter

Power Vinyasa Yoga NOW at PPT with Tauni Doster We are very excited about this newest addition to our class schedule.   Classes begin Monday, April 13th.   CLASSES ARE FREE THE ENTIRE MONTH OF APRIL! Click here to learn more about Power Vinyasa Yoga style and benefits. Classes offered early morning and evening.  Reservations required. Check out our schedule of classes and register online! 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: Our favorite Bob's Red Mill bran muffin recipe 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 April 12th- EASTER SUNDAY May 30th- 31st 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 31st- Urban 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: shelly@pacpersonaltraining.com.

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:

Kelly

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!

Julie and Jim

Just a few pics of Julie training with Chantal.  She loves these rope swings.  Great job, Julie!  Julie has come a very long way with her nutrition improvements and exercise program.  She absolutely loves her workouts and looks forward to coming in to meet with Chuck and/or Chantal.

Here's me with Jim Noval, one of our newest clients.  He's actually one of Chuck's former clients from Bally's.  He's been with us now for a couple of weeks and he's coming right along.  Keep up the good work, Jim!

Welcome Jim!

A great big PPT welcome to Jim Noval!  Jim is a former client of Chuck's from his Bally days and he has decided to recommit himself for (at least) 2x/wk for 2 months.  Yay, Jim!  Looking forward to great things happening with you.

Happy Birthday Trisha, Goodbye Linda!

Today was a bittersweet day at Pacific.  Somewhat sad because it was my final session with Linda.  She will be returning to Chantal when she starts back up on Monday.  We are excited to have her back with us, but I will miss Linda.  She's a very sweet gal and over the course of just a few weeks I feel as though we got along very well.  She even rearranged one of her water aerobics classes so she could train with me on Thursday's!  

We also celebrated Trisha's birthday with a complimentary set of resisted lunges.  (Oh, and complimentary birthday session!)  Happy Birthday, Trisha!  Trisha's recovering very well from the flu- so much so, that she was actually excited to get back into training today!

Amy invited Chuck out to lunch today at Newport Bay.  Of course he accepted.  

I was bummed that I wasn't able to meet Harry at the door today to help put on his socks and take off his coat.  Harry's a gem of a guy, 78 yr. old whipper snapper, who comes in about 20 minutes early so we can talk while he warms up.  He's bumped up his treadmill warm-up from 10 minutes to 15 minutes then trains with Chuck for 30 minutes.  

Valentines Uninhibited

Rob Zombie provided the soundtrack for Friday night's Valentines Uninhibited class.  Whew!  How much fun was that, ladies?  We used a chair and even wore high heels.  I'm sure the girls had some fun with this performance once they got home.  Chi Nelson was our superstar of the evening, winning a copy of the dance c.d. and complimentary admission to our next dance series.  

Thanks again to all the gals who came out and brought friends with them.  Stay tuned for more info on our next series.

Level 1 Uninhibited

A big "THANK YOU" to all the women who attended Friday night's Uninhibited class!  We had so much fun perfecting the basic striptease movements with a little help from Led Zeppelin, Britney, and Missy Elliott, to name a few, and even learned a dance to this sexy French song.  I hope you're all looking forward to next Friday's level 2 class as much as I am.  It was great to see so many new faces, as well as familiar faces.  Big thanks to all the gals who recruited a friend (or two or three!) to join them.  If you haven't registered yet, there's still time.  Come get your groove on just in time for Valentines Day.  Give him the gift he really wants this year- YOU!

Register now!