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!

Now's the Time!

QUICK!
Summer vacations are over, the kids are back to school, and your schedule is returning to normal.

Time to focus on YOU ...finally!

Lose weight, gain sexy muscle and feel terrific with this UBC blog special -

* NOW'S THE TIME: BACK TO SCHOOL SPECIAL *

Fall I session 2010 - ONLY $99!** (reg. $189.00)


You've always wanted to try it.
Now's the time.
Whether YOUR goal is to fit into your skinny jeans, participate in an upcoming race, run around with the kids, or just to feel great. . .

Visit www.wildfirefitness.com to begin your own success story.
Or, call (503) 539-6286.

The only thing you have to lose is your muffin top.
To YOUR fitness success!


*Each outdoor UBC location has a covered workout space that's perfect for enjoying the fresh air while staying out of the rain.
Indoor season begins late October.

**New clients only. Mention the UBC blog for discount.

Breaking through fitness plateaus

Even if you have "the best" workout plan in the world it won't be long before you notice that you're not getting the same results you did when you first started. This is often the result of two main culprits, 1) your body has already made the necessary changes (adaptations) to the stressor (exercise routine) and doesn't need to do anything more (you've plateaued), or 2) you may be overtraining, meaning that your body needs to rest.

Fortunately, the fix for these two problems is not too hard to overcome. Follow these simple steps to fire things back up and move to the next level.

1). Rest. If you've been going fast and furious for a few months take a couple of days off. To keep you from losing your fitness habit, use your normal workout time for more calming activities such as stretching, yoga, or a massage treatment.

2). Think outside the box. Cross training can add depth and purpose to your fitness routine as you use your new-found strength and abilities. Find an interesting trail to hike, go for a bike ride, try a new activity like rollerblading or indoor rock climbing. The goal is to do something new and outside of your norm.

3). Change your routine. If you've been working the same exercises, in the same order, and for the same number of set and reps...your body is bored. Generally, the average non-athlete should change routines every 4-6 weeks, if not more often. This doesn't necessarily mean that you need to get rid of everything, changing the order or simply adding a new move could be enough. Additionally, you can work on slowly increasing the amount of weight you move or the number of reps/sets performed (volume). Note: don't increase volume and weight together; increase the weight OR increase the volume to help you stay injury free.

4). Look at your calories in versus calories out. If your body is no longer leaning out or building muscle progressively, your diet could be the culprit. To lose body fat, you need to create a calorie deficit ideally through exercise AND eating. Generally, that equates to eating slightly less, exercising slightly more. If building muscle is the goal, you need to eat an adequate combination of complex carbs and lean protein; "FEED the muscle" as they say.

By focusing on these tips you can give your body new stimuli, thus encouraging your body to begin creating new adaptations to push you past your plateau and on to a new level of fitness.

Bacon Doughnut Web Rant

Deep down we have to know.

I believe it in my soul.

We HAVE to know that we should not be eating candied bacon ice cream. Bacon chocolate chip cookies. A bacon shell taco. Or, my personal jaw dropping favorite, the bacon doughnut shown here. No nutrition degree is necessary. We know it won't lead to good health or weightloss success.

Take a look at this website: Thisiswhyyourfat.com

What did you think when you saw those foods?
And, no, "yum" is not the correct answer! Four laps, then drop and give me twenty just for thinking it cuz you'll need at least that to burn off the calories...

All I can say is HOW COME?? When pondering what to put on the menu who thought "hey, I know, I'll deep fry a Mars bar and a Twinkie"? Now, of course, these things wouldn't be out there if there was no one to BUY them...

Our government spends, and has spent, millions in hard cash and manhours educating the public on what we should be eating (in case the advice of doctors, nutritionists, and fitness professionals wasn't quite enough, of course). The new USDA Food Pyramid alone took four years and cost $2.4 million to complete. All in the name of helping us eat better, live better, and FEEL better because there can be no doubt that you will experience at least a few ill sensations after wolfing down something called "the garbage plate" (check out that website again, it was there I swear).

Now it's not to say that you can't visit a restaurant and have a treat now and then, but most of the 27 percent of adults and 12.5 percent of children who are obese didn't become that way due to an occasional treat. Moderation. That's the key. Or, at least one of the most important of them. Exercise in moderation. Eat in moderation. Enjoy a moderate treat, in moderation. The magazine Men's Health does great "Eat this, not that" sections that offer helpful options for getting that junk food fix without sacrificing your health. When in doubt though, walk away!

Take care of your body!
You only get one and you have to live in it for the rest of your life!

Ok. . .
I'm finished now.
;)