Hi! My name is Mike McLean. I am one of the cycling instructors here at Grande Ronde Fitness. I started attending spin classes in 2006 at Grande Ronde Fitness and have been doing it very regularly since that time. I began filling in for instructors that came and went at the gym. I finally accepted a full time role as indoor cycling instructor several years ago. I enjoy riding spin bikes as a fitness method due to the low impact it has on your joints and the great aerobic impact on your body. I currently have spin classes on Monday, Wednesday, and Friday at 5:30pm. If you want a great workout and some company while you do it, come on in and have a great ride.

My name is Justin Hernandez. I have immersed myself in strength and conditioning culture since the age of 10. I was fortunate enough to have two uncles who played Division I collegiate football and a grandfather who played in the NFL. They were pinnacle in setting a high standard and paving my path to a successful collegiate career. I played Division I football for the University of Idaho and was awarded Western Athletic Conference Player of the week. I transferred to Eastern Oregon University my junior season and completed my collegiate career as a Mountie. During my time at EOU, I set multiple school records; I was chosen by three separate associations as an All American and concluded my academic career as with an All-Conference Selection. My studies allowed me to master and break down the movements of athletes and specific sport demands. During my academic career, I created and implemented a Sport-Specific Training Evaluation System. Most Sport Performance Training Programs generally have a "one size fits all" approach when it comes to creating and implementing a training system for an athlete. Many trainers will create a unilateral approach towards workouts that attempts to satisfy the general needs for a variety of sports and all athletes. However, each sport has specific demands and requirements that need to specifically trained and acquired. Additionally, every athlete is different and these individual differences need to be taken into account when developing a training program. I create Training Programs for athletes based on sport, gender, age, muscle & skeletal imbalances, flexibility, core stability, joint mobility and biomechanics deficiencies. I specialize in sport performance, human performance and as a speed specialist. I would love the opportunity to provide a specific training program for you, your children and your family.

My name is Christine Dixon. I am the Zumba, Zumba Toning, STRONG Nation, Zumba Gold, and Kickboxing Instructor! I'm also the Group Fit Coordinator! I'm your typical jack of all trades in the fitness world. I have been with GRFC since 2010. 11 years in this industry and solely with GRFC! Unlike most instructors I've had big fluctuations with weight. However, through instructing and taking our classes I've been able to lose the weight and hit goals every time I set out to do so. Our classes are top notch! 2020 was a rough year but I took the blessing in disguise to relax and leave the gym setting to get some R&R. In doing so I realized more than ever that the GRFC is home to me! I have missed it and am ready to get back at it for another 11 years! Right now I teach Zumba on Mondays nights at 5:30pm and STRONG Nation on wednesday nights at 5:30pm as well! The more participation we have the more classes will become available. My job is to create a fun space and give you all my great energy! Good vibes only in fitness is my mantra!! You will find you work harder the more fun you have. We have a few exciting things coming up in all areas of the gym within the next couple of months and on the group fitness side of the gym as well. Be ready for an INCREDIBLE 2021 because we're bringing it this year!! Always bring a mat, a towel (for that glow you'll get), and water!! See you in class!!!!

It amazes me to look at the escalating incidence of obesity in our society. Besides losing the appearance of health, the increase in various disease processes continues to be an ever present issue. Obesity steals our youth and in many cases our zest for life. Often I see those with weight challenges losing the desires that had been there before. The more sedentary we get the less we desire to do. Activity breeds the desire for more activity. Adiposity, or obesity can arise from several influencing factors. The obvious would be a calorie intake greater than calorie output. For those of us blessed to not have a weight issue, the common advice is just to eat less. In many cases, this just isn’t the case. I’ve seen people starve themselves and not lose weight. The causes of obesity are many. Remember, we are unique! Hormones play a role in weight control. We have hormones that are anabolic (storing), and catabolic (metabolizing). Thyroxine is catabolic and estrogen is anabolic. Foods that act like estrogen can actually add weight, especially around the hips and thighs. Insulin is anabolic since it inhibits fat burning hormones. The more we indulge in carbohydrates, the greater the insulin release, thus greater weight gain. Where the body stores fat can tell a lot about why there is a fat issue going on. Visceral and subcutaneous fat are what create the big belly issue. This is what I’ve been seeing far too much of. When this is the case to extreme, low back pain is a usual consequence. Causative factor is usually blood sugar control issues. Frequently called a beer belly, and rightly so as alcohol and the grains all institute elevations in insulin and encourages the body to burn 36% LESS fat while encouraging greater storage of dietary fat and reduction in muscle building. Often times, hunger is really your body crying for hydration. Just 17 ounces of water can increase your metabolic rate 30% within 10 minutes and peaks around 40 minutes later. Water consumption should be half of your body weight in ounces. (Your weight 200, drink 100 ounces) Foods that help the body swap fat for muscle include; eggs, nuts, veggies, leafy greens, Exercise but don’t over train. Fat burning occurs during the rest period 24 to 48 hours aftere classic for increasing your weight. Potassium aids in the transfer of fluids in your cells. When thinking of potassium, think of veggies. The closer to nature your foods are, the greater benefit they will be to your body. Processing is always a bad idea when it comes to nourishing your body. Exercise but don’t overtrain. Fat burning occurs during the rest period 24 to 48 hours after exercise, not during the exercise. Exercise should be specific to your body type. Some are thyroid types, adrenal types, gonadal types, and pituitary types. There are studies on all these body types and how to taylor your approach to exercise specific to these areas. Sugar substitutes and monosodium glutamate act on the hypothalamus to actually increase the production of the hunger stimulating peptide hormone Ghrelin. Using diet sodas and other diet foods actually increases appetite and weight gain. Digestion is critical to metabolic burn. poor digestion is to your body what a poorly tuned carburetor is to a car. Poor energy output and greater carbon deposits. Dr John A. Briggs ND 20 N.E. Lillich St. Clatskanie, Oregon 97016 503-728-4732 jbriggs4732@charter.net

Amy Hassinger, a keystone to our spirited and energetic community! Here are a few words from Amy herself: “I absolutely love fitness and movement! I truly believe that fitness is something that can be achieved and enjoyed at any age and beginning at any fitness level! My personal fitness journey began about 8 years ago and I have never looked back. I have experienced so many benefits from becoming physically active that reach far beyond just the obvious benefits of looking better and being healthier. I have made so many friends along this journey that have been tremendously supportive and have enriched my life in so many ways! I feel so privileged to be able to teach group fitness classes and have the opportunity to bring people together is such a positive way! I love watching people embrace and discover what a wonderful addition that fitness and movement can be to their lives! The classes that I teach are R.I.P.P.E.D and Senior Strength and Wellness. I would love to share the joy of fitness with you so please come and join in on a class and discover all the wonderful ways that fitness can improve your life! I promise you won’t regret it!!” We encourage you out there to hop in the car and come try some classes with Amy! Drop in to see what all the talk is about.

The critical balance of our cellular structure is constantly under surveillance by every aspect of our being. We are mineral, chemical, electrical, and enzymatic in response to our environment. What we manifest in these areas can be very closely impacted by our environment and our response to that environment. Many are aware we need to maintain an alkaline pH in our system. Variations outside of 7.3 to 7.5 can create serious problems. A change of only 0.1 outside this range can create a 10 fold reduction in the enzymatic function within your body. Any excess in acidity contributes to disease, diarrhea, constipation, kidney and liver problems, as well as the fatigue which accompanies many health issues. With an excess in acidity, our body will actually “borrow” minerals from our bones to help stabilize cellular and blood pH. When these kinds of excess occur and we fail to replenish these minerals, the long term effects can result in osteoporosis, osteoarthritis, and a compromised immune system. Minerals which buffer acidity are potassium, calcium, sodium, and magnesium. Calcium and sodium are the chief mineral buffers. Most of us, unknowingly have a slightly acidic body environment. Excess carbon dioxide and carbonic acid is created and accumulates in the blood through eating acid forming diets, stress, toxins, immune challenges, and the metabolic regulatory mechanisms which create acid by-products. To offset pH imbalances, it’s critical that our diet include foods which contain these buffering minerals to offset the internal acidic state caused simply by metabolism. Fruits and veggies are where we should put our focus to obtain these critical elements. The standard American diet contributes heavily to systemic acidity. One 12 ounce can of cola contains enough phosphoric acid to dramatically change your pH. With the cola pH being between 2.8 and 3.2, your kidneys can’t excrete enough acidic urine to protect the healthy systemic pH. Since urine cannot go more acidic than about 5.0, in order to dilute the acid load from that cola, you would have to produce around 33 liters of urine. Since this can’t be done, your skeleton comes under attack, having to give up minerals to neutralize this acid. Stress is an element which increases acidity in the body. The more stress you endure, the higher the acid levels, resulting in greater mineral loss. When you consider all of this, it’s no wonder drug companies are scrambling to find drugs that protect the skeleton. Unfortunately, these drugs don’t protect the skeleton, they just shift the load of mineral balance to other areas. If you were to evaluate the function of many of these minerals, you would find many body functions involved. Nerve transmission is subject to the electrolytes that are required to transmit the information from one area of the body to another. Brain function is highly dependent on minerals for memory and recall. Magnesium enters into a massive number of enzymatic functions of the liver. Remember what I said about enzyme activity being decreased ten fold when your pH is only 0.1 off from the 7.3 - 7.5 range? Muscle function, cramps, and strength, are all mineral dependent. Just the tone of the muscles of your throat can be influenced by variances outside of normal. This can result in something as simple as snoring or even as big as sleep apnea. Guarding against systemic acidity is something that should be addressed through a good and healthy diet, rich in fresh vegetable and fruits. Grains generally add to acidity as do most proteins. I do believe in healthy proteins in the diet, but the veggies must be there to offset the acids from the protein. Since stress is a major contributor to systemic acidity, maintaining a low stress diet is something I encourage to everyone. Fear, worry, and anger are all killers. Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things. Philippians 4:8 Let us help you change your lifestyle to prevent the results of the American diet. Dr John A. Briggs ND 20 N.E. Lillich St. Clatskanie, Oregon 97016 503-728-4732 jbriggs4732@charter.net