Stair Climbing for Rapid Fat Loss?

How often do you take the stairs? Did you know that stair climbing is one of the safest, most effective ways to make fitness gains and burn fat fast?

Stair Climbing is one of the safest, most effective workouts available for urban dwellers.

If I ever move into a high rise building, I would probably stair climb almost every day because it’s that sustainable. When I stair climb with my clients in various buildings, I end up burning more fat from my own body than what I even expected. My cardiovascular system made some serious improvements when I started to incorporate stair climbing into my life and now I am a strong advocate for stair climbing.

Climb up the stairs, take the elevator down.

One of the reasons that stair climbing up a building is so sustainable is that it’s very unlikely that you’ll experience any soreness from the activity since there is little-to-no eccentric portion of movement. It’s different if you have to go outside and return down the stairs because the downhill part is often what gets your calves and knees a bit more sore (tear down of muscles and other tissue). Of course you’ll get a lot of benefits from stairs outside, but there is just something unique about being able to climb a tall building and take the elevator down. You’ll recover way faster and it won’t impede other activities or training goals. Lots of benefit without the soreness.

Throwback to my first Big Climb

Disease prevention.

Because stair climbing is SO good for the heart and because there are many WELL KNOWN benefits of moderate-high intensity exercise, there is a good chance that regular stair climbing can help with healthy aging and longevity. If you’ve followed me for a while, you know that I’m not just passionate about fitness, I also care deeply about disease prevention and healthy aging. I’ve met too many people and I’ve had too many people in my life who have suffered through illness, sickness, and disease and I don’t believe it’s their fault — I do believe that we can do something about it though!

Give your body a reason to keep going.

As I mentioned earlier, I have many other motivations to take care of myself aside from “looking the part” for my career as a fitness professional. First of, I’ve experienced moments in my life when my body has let me down and caused me great distress along with emotional pain. Secondly, I have worked with people who have experienced all different types of ailments that I realized there’s no point trying to prevent one disease; you need to make effort to prevent ALL disease. The funny thing is that when you live a lifestyle that is truly about disease prevention, you end up feeling better about yourself AND burning more potentially harmful fat off of your body.

My very first Big Climb team

It’s okay to run out of excuses.

I am constantly fighting my own desire for comfort in order to make forward progress. My own meaning of purpose in life and my value to other people manifests from the knowledge and experience that I have and also my relatability — I struggle too. When I look at my experiences, I’ve noticed that in times when I am experiencing the most pain and discomfort are the times that I have made the most growth. I truly believe in disease prevention and I truly believe in the cure. It’s not just about personality responsibility, folks. We’re all in this together.

If my mission has moved you, consider contributing to my Big Climb 2018 fight to cure Leukemia and Lymphoma.

Click to give your support.

Dre Fitness is back. My readership of the blog has grown even though I haven’t been as active lately tells me that people appreciate the content that I create. I can only imagine how many people I can reach if I just stay consistent with content creation while continuing to be as authentic and genuine as I can be. Stay tuned for more!

 

 

3 Honest Examples of What I Eat

I’ve been asked lately about what I’ve been eating so here is a quick post to share with you today. You can see that even though I aim for nutrient dense foods, I also intake some inflammatory foods which I think is inevitable in real life.

Monday:

4AM: Chlorella algae powder w/ matcha powder (of green tea leaves). Feeling: Energized.

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Matcha (bright green, powerful energizing, brain boosting, antioxidant rich substance). Chlorella (dark green, extremely high chlorophyll making it a potent cellular rejuvinater and energizer).

5:00AM-7:45AM (coaching)

8:00AM – 8:20AM: abbreviated workout (20 mins of sleds)

 9:00AM Scrambled pastured eggs cooked w/ coconut oil. Black beans, a small avocado, some pepperjack cheese, a few bites of raw saurkraut (PROBIOTIC), and boiled chard.
12:30 PM Another round of chlorella/matcha because I was going back to coach.
1:15 PM: Meeting at the studio, food provided by management. Berries, then some of those deli wraps which did have flour, processed meat, cheese, lettuce, and tomato.
3:00PM-6:30 PM (coaching)
6:45 PM amazing chamomile tea from Roy Street coffee
7:30 PM Organic grass fed raw home-made Kefir (PROBIOTIC)

Tuesday:

3:50 AM: Chlorella algae powder w/ matcha.

4:45AM – 7:30AM (coaching)

7:35 AM: Lots of blueberries as a gift from VIP member Deniz at LQA. Also a small peanut butter ball / protein snack that I had on the go walking from one training location to the next.

Blueberries are for antioxidant winners!

8:00AM – 9AM (coaching)
9:45 AM: Wild Alaskan King Salmon 8oz w/ raw saurkraut. (I wanted to have more veggies, but didn’t want to feel rushed during my short break so I just made it easy on myself and had the kraut).
11:00 AM: Americano from Analog Coffee. (nothing added)
12:20 PM: Small coconut nut butter protein ball (another little gift given to me from earlier) as a pre-workout energy source.
12:45 PM: Workout
1:45 PM: 16oz of coconut water (I just love a cold coconut water after the workout, not that I scientifically think it’s the best post-workout. It just makes me feel better than any of the hundred other post-workout drinks I’ve tried)
2:00 PM: Brew DR. Kombucha, “Spiced Apple,” flavor while chillin’ at Cal Anderson Park.
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Picture at Cal Anderson park yesterday for my Instagram followers and blog readers.

3:00 PM: 24oz of Wild Alaskan King Salmon. Took 20oz of fresh spinach and steamed it/ate it. Also 2 bundles of chard which I boiled and ate that. Only had half an avocado because I was getting so full from the veggies.
5:30 PM – 9PM (coaching)
9:45 PM: Organic grass fed raw home-made Kefir (PROBIOTIC)

Wednesday:

5:40 AM: Chlorella algae powder w/ matcha

6:15 AM: Workout

7:20 AM: Post-workout, I had the Boar’s Head, “Rainier,” sandwhich from the QFC deli in Broadway Market w/ a coconut water of course. Another Brew Dr. Kombucha, this time “Clear Mind” flavor.
8:00 AM – 1:00 PM (coaching)
10:20 AM: During a quick break between coaching HIIT classes, I drank part of store bought Kefir called “Grace Harbor Farms, Plain Kefir” from QFC. This particular brand IS real legitimate kefir, unlike many store brands.
11:40 AM: Drank the other half of the bottle of kefir (Sometimes I only get a few moments to consume anything so I try to make it count, or otherwise I go too many hours without eating probably).
1:45 PM: Pho Than Brothers Pho #1 Large with extra broccoli.
2:30 PM – 4PM (coaching)
5:00 PM: One Chipotle Burrito Bowl with white rice, black beans, fajita vegetables, chicken, pico, salsa verde, corn, 1/2 serving sour cream, guacamole, and lettuce.
7:30PM: Goat Milk Kefir and start preparing for my day tomorrow.
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Kefir, a fermented milk beverage with promising health benefits.

Planning ahead for tomorrow

¬†Tomorrow I’ve planned that I will have more salmon/greens because today wasn’t my best eating day. I’ve taken on more work and helped other trainers at OTF so I notice that when my schedule becomes more demanding, I find it more challenging to consume the top foods. I’m sure you can relate.
Healthy food

I can’t wait to get salmon back in my body.

I already know that I’m going to have my matcha/chlorella around 4:00AM tomorrow. By 9AM, I’ll have some pastured eggs meal similar to that I had on Monday. Then when 3-4PM rolls around, I’ll be preparing my meal of fresh salmon / greens that I’ll have just picked up from the store. I try to go to bed around 8PM because if I get less than 6 hours of sleep, I already know it’s going to be a STRUGGLE to choose healthy foods. Sleep is so crucial for making the right choices.

Tomorrow will be a new day though, with more opportunities for nutrient dense food. It’s not glamorous that I have to wash a bunch of pots and pans to keep up with my cooking, but you just gotta do what you gotta do. I sometimes remind myself what a blessing it is to have access to some of the best nutrition in the world here in my city of Seattle. Why let the opportunity slip by?

Cue CrossFit Seattle: Grand Opening 2017 Pioneer Square Fat Loss Workout

Cue CrossFit opens new CrossFit location by Century Link field in Seattle.

If you live or work in Pioneer Square, near Sodo, or the International District in Seattle, you now have a new option for high intensity workouts. Cue CrossFit just opened and of course Dre Fitness had to be there since we just love events that are fitness related.

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Cue CrossFit Seattle Grand Opening which is by CenturyLink field.

You can meet a lot of good people and strengthen friendships with existing people.

I love going to fitness events because I get to hang out — doing healthy activities — with friends, professional contacts, and with people I’ve never met before.

Fitness is about community.

When it comes down to it, as long as the workout is high enough intensity and safe, it really doesn’t matter what style of workout it is. Ultimately, group fitness gyms like CrossFit, Orangetheory, or growing gyms like Accelerate Seattle are all about community. We workout together, sweat together, and through the process, we become stronger together.

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Cue CrossFit Seattle WOD with my friends Brandon H., Brandon S, Katie, and more. Goblet Kettlebell Squats.

You can come up with new exercises or new ways to program an exercise, but ultimately if you’re not squatting, you’re just not allotting your time well. All good fitness programs will prescribe squats for you. All good fitness programs will work your muscles with exercises that promote strength and muscular balance. All good fitness programs will be prescribed by legitimate, motivational coaches.

Building community in Seattle.

People often ask me if I will ever make the leap to be the owner of my own gym. While I respect those who take the risk to open their own gyms, at this point I am going for the blogger, vlogger, and influencer route. I realize that there is only one of me and that I can produce content that is useful to many people as long as I stay dedicated and authentic to myself and my followers.

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I teased Brandon S. during the video only because I have great respect for his work!

Fitness is about more than a brand name.

Even though competition can be ruthless in the fitness industry, it is still an industry that is highly rewarding. I have more and more friends who are passionate about fitness but are stuck in office jobs that they simply have no love for. For that reason, I feel blessed to be part of a fitness lifestyle in which I can fully support myself here in Seattle and Capitol Hill to be specific.

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Fitness is love, need I say more?

Train hard, and use nutrition to recover your body.

Regardless of the workout, it’s all about nutrition and sleep in order to promote recovery. Excuse my language, but any jackass can go and do a hard workout. However, the person who eats wild Alaskan salmon with kale and avocado will have FARRRR superior results than the person who goes and drinks their gains away with alcohol and Dick’s burgers. It’s been my experience that people who eat Dick’s end up smelling like Dick’s too.

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Darsenio can jump this high. Thanks to nutrition!

Antioxidants, protein, vitamins, minerals, phytonutrients, fiber, probiotics, and other nutrients are 100% crucial to all fitness, athletic, bodybuilding, and health related goals. If you care for yourself, eat your damn vegetables!

Subscribe to my YouTube channel, Follow the DreFitness.com Blog and stay tuned for more.

Thanks for reading. Even though we’re in the early process of launching our YouTube, I guarantee we will have growth. I have too much passion for the fitness and too many friends who are willing to help out that it will be impossible to fail. All we have to do is stay consistent and get the message out there.

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It’s all about who you know, anyway.

How can I give you value? Reach out to me for inquiries, comments, or suggestions. Once again, thank you so much for reading!

How to Structure a Weight Training Workout for Regular People interested in Fitness

If I’m not training full body (which I am a fan of actually), then I’m training upper/lower splits.

Even though in bodybuilding, many people will train chest on one day, back on one day, legs on one day, arms on one day, and shoulders and abs on one day, I’ve never found that style to be effective for me. I like to train the basic upper body exercises on the same day.

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Dumbell Row

Upper/Lower split is like this:

Monday: Lower body

Tuesday: Upper body

Wednesday: Rest day

Thursday: Lower Body

Friday: Upper body

Sat/Sunday: Rest days or other workouts, yoga, exercise classes, various activities, outings, etc.

Full Body workout would be like this:

3-5x per week with various daily emphasis and listening to your body for recovery purposes. If you are doing Orangetheory Fitness, then it’s possible you’re already doing this. That being said, if you’re serious about gaining more strength, you’ll want to do dedicated strength training sessions and not just cardio/weights combination every time.

I mostly believe in either Full Body training and in Upper / Lower training.

If you read the muscle magazines, you really need to understand that mainstream bodybuilding magazines are full of men and women on steroids and/or performance enhancers. The reason is because illegal steroids are easy to order online and widely accessible to anybody who’s willing to do a little research. Also, they work really well and have a lot of side effects.

What those people put into their bodies is none of my business, but it creates false perceptions when it comes to the, “what,” “how,” and, “when” can I see those results for myself. Most fitness magazine cover models have bodies that are simply unattainable for people who are unwilling to risk their health by taking steroids.

Benefits of full body training and upper/lower splits: Frequency

You really shouldn’t be so concerned about shredding/destroying your muscles during an excessively long weight training session full of drop sets and exercises to failure. Instead, train for frequency and continually get stronger in key exercises such as squats, deadlift variations, bench press, rows, weighted pull ups, dips, overhead press, arm curls/extensions, and leg curls.

All you have to really do is practice on the key exercises and make progress. Most people can recover the muscles sufficiently within 48 hours as long as you didn’t burn yourself out or always going for 1 rep maxes or always going to failure.

Just imagine if you trained your bench press 2-3x/week, your db row 2-3x/week, squats and leg curls 2-3x/week! You’d make progress way faster than just doing it once per week along with a bunch of isolation exercises.

Train like an athlete and follow prominent personal trainers that train athletes.

Of course my demographic is not bodybuilding on this blog even though some people will have an interest in bodybuilding. Let me tell you, I am also interested in bodybuilding and I follow it sometimes, but I am not interested in being a bodybuilder. Fitness is my game. There’s no shame in that.

overheadpress

Standing overhead press is more athletic than seated overhead press and yields more benefits for fitness.

Athletes are probably the fittest people on the planet and most of them are required to take some sort of drug tests. I’d suggest to look into how athletes train — be goal oriented and don’t spread yourself too thin in your training.

Keep it simple stupid: KISS was the mantra of a personal trainer I worked with.

For my upper body workout, I’ll usually spend a couple months prioritizing about 3-4 exercises that I would typically do first in a training session. For example, on lower body, I have recently¬†prioritized rear-foot elevated split squats and I went from doing 135lbsx8 reps per leg to doing 205lbsx6 reps per leg — the glute growth was noticeable and my running strength improved.

No need to be fancy, just set a goal on a few exercises at any given point and prioritize them. All of the other exercises are just to support the goal of increasing strength in the ones that you are prioritizing (or to promote injury prevention).

Weight training is a lifestyle.

I can program an exercise routine for you that is top notch, guaranteed to be effective. However, if you constantly go to bed late, drink alcohol often, and neglect your nutrient intake, then you’ll never make it past the “newbie gains.”

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It’s not a damn secret — vegetables are the best for you.

I love strength training with weights because of the sense of accomplishment and because I know that there is literally no way I am going to make progress in the weight room if I don’t take care of my nutrition and sleep. The weight room teaches me lessons about myself and encourages me to take care of my body.

Having some muscles doesn’t hurt either.

I feel confident from my experiences, not so much from my body. But I can tell you that if I didn’t didn’t take care of myself, then those experiences I’ve had over the years wouldn’t have been as rewarding or opened nearly as many doors.

 

Thanks for reading and I’m excited that this blog is growing. It seems like we’re getting new followers everyday!

What are the Benefits of the Dumbbell Row exercise for Back, Biceps, and Core?

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The Dumbbell Row is by far one of the best upper body exercises period.

“If you wanna grow, you gotta row.”

The dumbbell row exercise will help strengthen the muscles of the upper back, lats, rear deltoids, forearms, biceps, and even the core. For an upper body exercise, the dumbbell row has almost countless benefits for nearly all strength, athletic, and fitness goals.

Benefit 1: Makes you appealing! Helps coveted V-Shape torso for the men, Hourglass shape for the women.

I would be remiss if I didn’t mention the aesthetic benefits of having toned back muscles. Both men and women have an improved appearance (and signals of ability) by strengthening the muscles that are targeted by the DB Row.

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“Some engaged lats”

For men, waist to shoulder ratio is an obvious sign of attractiveness. And for women, the DB Row can strengthen the lats and upper back and give the waist a slimming appearance due to having improved muscular proportion.

Benefit 2: Dumbbell Rows are a unilateral exercise and can remedy strength and muscular imbalances between either side of the body.

Everybody has some asymmetry so it is an important part of a good strength training program to balance strength between all planes of the body. By working one side at a time, you are guaranteed to know how much that particular side can lift, without ever wondering if your body is compensating.

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A fine example would be the Continue reading