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!

Does it even matter how many calories I burn in a workout?

Let’s dig into this common question people ask me: Why do other people seem to burn more calories than me?

At Orangetheory Fitness Seattle or at any heart rate monitored training, you’ll see the results of your estimated calorie burn after the workout. You will also see other people’s estimated calorie burn and I suppose it is natural to compare ourselves to others. Usually the people who are most concerned are women of normal size who are over 40 or 50 years old because their estimated calorie burn is significantly less than a tall, young, man for example. But does it REALLY matter how many calories you burn in a HIIT workout?

I probably could have titled this blog post: “8 Benefits of High Intensity Interval Training,” but I was inspired by somebody who asked me a question today!

The workout summary after a smaller sized workout class at Orangetheory Fitness in Seattle

The workout summary after a smaller sized workout class at Orangetheory Fitness in Seattle

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