Body Fat Loss 101

Body fat.

In my training experience, the top reason most people give as their reason for exercising and eating healthy is to manage and/or lose body fat. Being healthy and able-bodied is important, but most people want to look and feel good in their skin as well.

Unfortunately, there seems to be a huge amount of confusion as to the "how" of fat loss. Countless infomercials, diet pill ads, and workout crazes attest to this, as they all promise to have THE answer to the fat problem, yet leave many people feeling short changed and disappointed when they see little positive, lasting results.

So, what should YOU do?
What IS the best plan for successful weight management?

Read more on our Portland Personal Training blog...

To your fitness success!

Indoor season is here!

Arms a little too jiggly? Summer tops feeling a bit snug by the end of the season? Beginning to bust out of your summer bathing suit?

Not surprising! Summer vacations, long days, and having the kids home can wreak havoc on your schedule as well as your eating habits and fitness routine. So, unlike poor Italian swimmer Flavia Zoccari, some wardrobe malfunctions can actually be caused by gaining a bit too much junk in the trunk.

Fortunately, indoor UBC season starts in October!
Just in time for you to get back to your regular schedule and down to business.

We're excited to announce that we are now located within Portland Athletic Club, located at 5803 SW Beaverton-Hillsdale Hwy in Portland.

Check out the new details on our website.

Sign ups have already begun, so hurry and claim your spot!

We're also pleased to announce that we will begin using the facility for our personal training program (including partner and small group training) as well for those who'd prefer not to workout in home. Ask for details!


Look forward to helping you get more fit soon!

Eat this, this not that!

With all the abundance of information and contradictory research, it's easy to become so focused and confused about what we shouldn't be eating that the focus gets lost on what we SHOULD be eating. This quick tip is meant to keep things simple.

REALLY simple.

Without going into complex details, strive to eat "clean". Now, I'm not talking about washing your food, pesticides, organic vs non-organic debate; that's a whole other separate issue. Instead I'm talking about eating foods that are as close to their natural state as possible. Michael Pollan, author of "In Defense of Food" suggests that we "don't eat anything your great grandmother wouldn't have recognized as food."

While the merits of his argument are a source of debate among the "experts", it does offer a visual for what eating cleanly means:

1. vegetables
2. fruits
3. whole grains
4. lean proteins
5. clean/fresh water

These are the "magic five". Strive to eat from these food groups in MODERATION, with as little additives, preservatives, refining, goos and sauces as possible.

Now isn't that simple?

Workout of the Week

Move It!

2 min cardio (ie jumprope, running, etc)
One-leg squat, 30 secs
Spiderman pushups, 30 secs
Side plank w/hip dips, 30 secs ea side

2 min cardio (ie jumprope, running, etc)
Fwd/bwd lunge, 30 secs ea side
Seated row, 30 secs
T-stand, 30 secs

2 min cardio (ie jumprope, running, etc)
Side squats, 30 secs
Biceps curl, 30 secs
Triceps dips, 30 secs

Dynamic warmup 8-10 mins. Go down the list 2-3 times, resting/stretching as necessary between supersets. Finish with cooldown/stretch.

Our Favorite Belly-Slimming Super Foods

1. Steel cut oatmeal. Fiber rich and filling, add berries for a great start in the morning. Tip: takes a little longer to cook than regular rolled oats so prepare a few serving to store in the fridge.

2. Bananas. Just turned yellow, not over-ripe. High in potassium, they're perfect for increasing your blood sugar immediately after your workout. Eat alone for a quick pick-me-up or add some protein with a low sugar almond butter.

3. Wild salmon. Flavorful, high in protein and healthy fats. Omega-3 fatty acids improve insulin sensitivity, which helps build muscle and decrease belly fat.

4. Blueberries, grapefruit, strawberries, apples, pomegranates. From antioxidants to fiber these nutrient dense fruits are great as morning breakfast additions or healthy snacks. Pomegranates and blueberries are fun popcorn alternatives on movie night.

5. Tuna (white meat packed in water). A bodybuilding staple for good reason: high in omega-3 fatty acids and protein, low in fat. Omega-3's are also provide an array of cardiovascular benefits such as improved HDL to LDL ratio and decreased inflammation.

6. Olive oil. Generally all oils have 100 calories per serving regardless type. In addition to adding unique flavor, however, this Mediterranean diet staple offers protection against heart disease by controlling "bad" LDL cholesterol and raising "good" HDL cholesterol levels. It also lowers the risk of certain cancers.

7. Sweet potatoes. A filling alternative to white potatoes, high in potassium with a relatively low gylcemic index. They also contain unique root proteins with potent antioxidant and anti-inflammatory effects.

8. Leafy green vegetables (ie. spinach & romaine lettuce). Along with vitamins and minerals, two cups later, you still haven't reached 50 calories.

9. Brown rice. Nutty flavor. High in fiber so it's filling. Low glycemic index.

10. Chicken breast. Lean and filling protein source. Tip: marinate it to increase the flavor and don't overcook it to decrease dryness.

11. Beans (ie. lentils, navy, pinto). Lean and filling protein source high in antioxidants. Pair with brown rice to help complete this protein source.

12. Eggs. A filling protein source, women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs, according to a study from Louisiana State University.