Mjolnir Fitness

Get Hammered! 503.352.1000

The Importance of Goals

Lately I’ve had more than the occasional cancellation by workout clients. I’ve been thinking about why, including asking myself the tough questions…

*Are my clients not getting results?
*Are they not seeing value in the service I provide?
*Am I too tough on them?
*Have they lost site of their goals and, in turn lost site of how important each workout is?

That’s when it hit me – I’m not doing a good enough job of reminding each person before, during and after each training session of the goals and objectives they themselves gave me when we first started working together.

Having realized that much, it struck me that I too lose site of what I’m working toward sometimes. It has a profound negative affect on my focus, sometimes even my drive.

So I started surfing the web for tricks and tactics that might help snap my clients (and me) back into the mindset needed to get great results and reach both short and long-term goals.

One of the things I found was this… An annual event where a group of perfect strangers (unless you sign up with a friend) go through a team challenge emulating the experience that special forces troops go through during Hell Week!

Now granted – it’s not a 13-week boot camp with daily PT, shining boots or proper folding and storage of issued standard gear. But… To avoid being completely gassed and ready to puke after the first hour, you will DEFINITELY want to train for this!

So that’s my new goal – to be in great over all condition so I can kick ass on November 17, 2012. Here’s a link to the site…


Does anybody else have the guts to sign up with me? After all, we all need goals!

September 5, 2012 Posted by | Uncategorized | , , , , | Leave a comment

BEFORE You Start Training…

… Get Tested!

A lot of people I talk to, especially those who have been in great physical condition earlier in their lives, think they can just jump back into the gym, or onto the track, and in a few weeks look and feel like they did at the height of their physical greatness. Not so. There are a lot of factors that go into your physical fitness level, including your diet, the amount of activity you engage in on a daily basis, your age, and other variables like injuries that you’ve completely forgotten about.

When you read almost any fitness advice or the side of a supplement any more, there is a recommendation to consult your physician before beginning any new training regimen. That’s good advice, but what if you don’t have a physician? And what if you don’t have insurance? Aren’t you really looking for a way to avoid injury or other physical impairment by having a professional look at your vitals? I for one think that’s a fantastic idea. That’s why I looked around for a more affordable alternative than the ones I was presented with.

What did I find? A lab that will run a panel of tests on you for very reasonable prices, not charge you a typical Dr’s office visit fee, and not even involve your insurance! Sounds easy, right? Well, it is! To be sure it wasn’t too good to be true, I scheduled a meeting with Sage Herron, CMA to tour  the facility and learn a little bit more. As it turns out, they offer a HUGE variety of tests ranging from Paternity to standard pre-employment UA’s, to male and female hormone testing. The panels that I recommend to all of my new clients are…

Comprehensive Male Panel:

  • Liver & Kidney Function (ALT, ALP, AST, Bilirubin Direct, Bilirubin Total, Albumin,               Total Protein, Creatinine, BUN, Glucose)
  • Complete Blood Count (CBC)
  • Cholesterol including Total, HDL, LDL, Total/HDL Ratio, Triglycerides
  • Adrenal Gland Function (DHEA-S)
  • Electrolytes (Calcium, Carbon Dioxide, Chloride, Potassium, Sodium, Phosphorus)
  • Urinalysis (UA)
  • Thyroid Stimulating Hormone (TSH)
  • Testosterone (Free and Total)
  • Prostate Specific Antigen (PSA)

Comprehensive Female Panel:

  • Liver & Kidney Function (ALT, ALP, AST, Bilirubin Direct, Bilirubin Total, Albumin,               Total Protein, Creatinine, BUN, Glucose)
  • Complete Blood Count (CBC)
  • Cholesterol including Total, HDL, LDL, Total/HDL Ratio, Triglycerides
  • Adrenal Gland Function (DHEA-S)
  • Electrolytes (Calcium, Carbon Dioxide, Chloride, Potassium, Sodium, Phosphorus)
  • Urinalysis (UA)
  • Thyroid Stimulating Hormone (TSH)
  • Follicle-Stimulating Hormone (FSH)
  • Hormones – Estradiol, Luteinizing (LH), Progesterone

These panels offer a great look at your overall chemical and hormone levels before you begin your fitness program and/or any new eating methodology. I am not saying you should avoid visiting your physician, but I can tell you these test results are the same as the ones your physician would order, and the limits (healthy ranges for each measurement) are available just about anywhere. We can look at your test results together and you will have a very good idea where your baseline numbers are. This will give us a great starting point when it comes to creating your meal plan, identifying key areas of your health that need the most work, and creating a workout routine that is appropriate for your current condition.

Here’s a video about the company:  VIDEO

They’ve got a lot more to offer than I’ve mentioned here, but my focus is on establishing a baseline (a starting point snapshot of your current fitness level) to avoid injury, illness or other physical trauma by just thrusting you into a heavy workout without any knowledge of your health.


If you have questions about the panels above, or about any other tests you’re considering having done (like Testosterone, Glucose, or Anemia for example) I would love to hear from you. I am not a physician but I am very familiar with the way these chemicals interact in the body and would rather have you take tests and get good news, than to learn bad news the hard way.

Be well!


August 30, 2012 Posted by | Uncategorized | Leave a comment

Willamette Striders Track Club is growing!


As some of you know, I spend most of my time in some sort of gym. Some are public, some are private, and some can only be loosely defined as gyms at all! (see: field with backstop used for drills and sprints). So when I met with Amy Ramage and Rick Baggett, I knew this was something different. One look at the facility and anyone can tell that people DO stuff here! There’s usually music playing and people everywhere, all doing their own things to improve their performance.

As it turns out, Amy Ramage, owner of Fit For Excellence, is a personal trainer and Ms. Fitness competitor. She is all about the burn and helping people live better lives through fitness and personal goal achievement. Her clients all seem to have the same look on their faces… “Oh my gosh…” as she pushes them to reach their personal best and feel better for doing it. That’s the strength lab area, where I work. My focus is on providing training and nutrition programs for athletes, along with some specific job fields that could really use some help with their fitness (e.g. Law Enforcement).

The other 2/3 of the facility are occupied by students of local High Schools and Colleges, most of whom are pole vaulters, long jumpers and high jumpers. Their coaching staff includes Rick Baggett and Dave Lemen, Director and Assistant Director of WSTC who have designed a comprehensive training program for track and field athletes.


One of my favorite parts about training people here is the simplicity of the facility and the energy that people feel as soon as they enter. There are no shiny floors, no towel service, and nobody asks you to scan your membership card at the front desk. People of all walks of life (by invitation only) come here to do one thing: TRAIN.

But here’s the great news: WSTC is growing! They have recently added an indoor batting cage, two new personal trainers, bumper plates in their strength lab, and their membership is growing weekly! What was once a quiet building with a few athletes warming up or practicing their approaches, is now a hive-like facility full of the buzz of people pushing hard to beat their personal best.

So if you live anywhere close and have considered getting back into the habit of exercising regularly, shoot me an email or give me a call. I’d be happy to meet you there and talk further about your goals. And who knows, maybe the energy we all feel when we walk in the door at WSTC is contageous!!!

August 21, 2012 Posted by | Uncategorized | Leave a comment

My recent visit to Gresham Integrated Care

Earlier today I met with Dr. Devin Williams, DC who heads up the training program at the University of Western StatesGresham Integrated Care.

I was impressed with the well-rounded offering and up-to-date equipment at Dr. Williams’ facility. His staff was very accommodating and the clinic very clean and well-organized.  We toured the office, talked about the various treatment types and discussed the nature of Gresham Integrated Care’s practice. Their focus does not stop at simply adjusting patients. Instead, they offer a wide variety of treatment options for a range of patient types – anyone from an office worker who has sustained an injury or suffers from chronic low back pain, to highly trained athletes with specific treatment needs to supplement their extensive training.

Dr. Williams was very approachable, knowledgable and eager to answer any questions I had about the clinic. A few of the treatment options we discussed were…

  • Physical exams
  • Joint Manipulation / Mobilization
  • Manual Soft Tissue Therapies
  • Physical Therapy Modalities
  • Therapeutic Exercise / Rehabilitation
  • Manual Supports
  • Therapeutic Massage
  • Cervical Traction
  • Kinesio Taping as seen on athletes in the London 2012 Olympics
  • Myofascial Release


After touring the facility, meeting his staff and talking further about the well-being of his patients, I am excited to refer my personal training clients to Gresham Integrated Care. In many cases,  the sooner an athlete seeks treatment for an injury the sooner they are back in the gym, performing great workouts and pursuing their personal goals.

For questions about Gresham Integrated Care, contact Dr. Williams at (503) 512-1040. Tell them why you are calling and a qualified staff member will be happy to answer your questions, or schedule a consultation. And when you’re ready to start burning fat, train for your next event, or start a comprehensive regimen of training, adjustments and treatments, call Mjolnir Fitness at (503) 352-1000.

August 17, 2012 Posted by | Uncategorized | Leave a comment