Archive for the ‘Uncategorized’ Category

Kinetic Fix


One of the most exciting things about moving from San Francisco to Portland has been getting to know another city, meeting new people and, naturally, scoping out a fresh fitness scene. It also means playing athletic guinea pig and pushing myself out of my comfort zone, usually testing the limits of my coordination (or lack thereof?), as well as my stomach’s ability to keep lunch down.

Case in point: 9Round Fitness, a 30-minute circuit training kickboxing/boxing workout in Portland’s Pearl District. As much as I’ve been around the proverbial exercise block, this was my first taste of any kind of punching/kicking program…and on my first visit I’m pretty sure both the double-end and speed bags hit me more than I hit them.

Yet, like Vince Lombardi said, it’s not how much you get knocked down (or in my case, around), it’s about getting back up. So two visits later, I finally started…

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Flu Season Gym Etiquette

Posted: October 14, 2014 in Uncategorized

Some helpful tips via One Fit Mama Canada on working out during flu season

One Fit Mama Canada

Its that time of year again.  I just got over a bought of the flu that lasted almost 2 weeks and lead to all kinds of yuck.   While I know how I got the bug (thanks honey)  it got me thinking about the gym when you are sick, slightly sick or down right ill.

Hygiene All the Time

I am always very conscious of hygiene at the gym.  Doubly so lately considering all of the news coverage of the Ebola Virus suddenly having me becoming a hypochondriac.  I don’t think you need to walk around with a mask or in a bubble.  However some basics things definitely help with keeping the bugs at bay.  The biggest one for me is hand washing.  I wash my hands before every workout and right after every workout.  I also make a very concerted effort to not touch my face at all during…

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Boxing Burns Fast

Posted: August 19, 2014 in Uncategorized

You can feel it in the air. Summer is almost here, and soon everyone will be enjoying the outside world once again. Many of us may even take our fitness routines outside to enjoy the weather and the scenery. We can start swimming and hiking again, not to mention running and walking outside is now an option. While there are many benefits to getting some sun, you need to ensure that you do not get too much. There is a very thin line between a good amount of sun and too much sun, and you need to understand how much you can tolerate before you actually do your body some major harm.

Summerfield, Woman, Girl, Sunset, Twilight, Summer

Get the recommended amount

It is actually good to get some sun. We can get Vitamin D from the sun, which can help boost our immune system and bone strength. The sun gives us energy, which can also help us achieve a better night’s sleep. It also helps us with our mood because it increases the amount of serotonin, one of the body’s feel good hormones. It comes as no surprise that there are rehabs available for people who seem to be addicted to sun bathing these days. The sun can make your mind, body and spirit feel so much better. Most researchers believe that you should get about fifteen minutes of sun a day without sunscreen, but be careful that you do not overdo it.

Pick the proper sunscreen

You need to pick a sunscreen that will block UVA and UVB rays. These may also be labeled as broad-spectrum UV coverage. You may also need to choose a sunscreen that is waterproof or sweatproof depending on what you are doing. You should look for a sunscreen that contains zinc and also check the label to make sure that the sunscreen does not have any chemicals or other ingredients you may be allergic to. You should try to stay away from sunscreens that contain Vitamin A and PABA (Para-aminobenzoic acid) because they are harmful for your skin.

Make sure you get every spot

It is easy to forget to put sunscreen on certain parts of our bodies. I would always forget to put it on the tops of my feet, and you know what would happen. My feet would be the only spot sunburned. The most common spots that people seem to miss are the ears, scalp and lips. Many doctors feel as if this may be one of the major reasons we are seeing a rise in skin cancer cases. If you are going to need sunscreen it is best to remember to buy some sort of lip balm with an SPF factor of at least thirty and some sunscreen spray for your scalp. If you do not want to spray your scalp you could try wearing a hat when you go out.

Stay hydrated

Anytime you spend a prolonged period of time in the sun you need to stay hydrated. You have to make sure you drink plenty of fluids to remain hydrated. It can be a frightening experience if you become dehydrated and will most certainly ruin your fun and relaxing day. There are many symptoms you should look out for, such as becoming dizzy, being unable to breathe or fainting. So, in order to enjoy your time in the sun always have water at hand to avoid these symptoms.

It can be fun being able to go out and enjoying the nice summer weather. However, you need to remember to play it safe and take special precautions when you are in the sun and high heat. It could put a damper on any type of event you are planning and cause serious problems in the long run. Just remember to play it safe while you are enjoying your outside summer routines.

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Jesse-b PT

I am seeing a trend, people saying that they don’t exercise because they just don’t have the motivation or the time (BUT I shall attack ‘TIME’ another time, perhaps when I have ‘more time’… No, WHEN I MAKE THE TIME – but that will be another time, excuse my puns! hehe . Well readers I am going to share the secret on how to work out with or without motivation, and yes it is actually possible…



This may come to a shock to most but I don’t actually enjoy working out, I mean there are lots of times when I don’t want to train and getting off my butt seems like is a real chore. It’s rare I get ready to hit the gym, for PT or to go for a run all excited and full of energy. The gym doesn’t give me the warm and fuzzies, either does running…

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Yellow Belt

Posted: March 31, 2014 in Uncategorized

Tracey's Truth

“The greatest accomplishment is not in never falling, but in rising again after you fall.” – Vince Lombardi

I recently started muay thai kickboxing and tonight I achieved my yellow belt. I tell you this, not to brag or boast, but to give an example of perseverance and not giving up. I was attacked by an ex-boyfriend in 2008 and could have lost my life. Growing up with two older brothers and as an athlete, I always thought of myself as a tough girl who could hold her own. I was mistaken. I was completely powerless. My life, my breath, my everything was gripped in the hands of rage. I felt like a victim for a while after that. I was scared and constantly looking over my shoulder. After I had gone through much of the emotional conditioning I needed, I felt like it was time for some physical conditioning…

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