Back On Track: Post-Vacation

Back On Track: Post-Vacation


With spring break ending and summer right around the corner, we must examine the ways we can get back on track after deviating from our normal routines.

Consider this:

Ten days have passed and you’ve indulged in your fair share of fruity, alcoholic drinks, local delicacies, and decadent desserts. Prior to your vacation, you were at peace with eating whatever your heart desired. You’ve had your fill and more than ready to get back to your normal eating patterns and training program.

So, what now?

  1. Rest, Recover and Hydrate: Once you arrive, take note of how you’re feeling. Have you been drinking enough water? Did you manage to get some sleep on the plane or in the car? Make it a priority to catch up on sleep, water intake, and recovery. If you haven’t been taking your vitamins, start taking them again.

  2. Meal Prep: Head to the grocery store and stock up on your favorite health food. The temptation to buy fast food can be high if you’re starving and need a quick bite. I recommend roasting a tray of veggies, cooking brown rice, and sauteing ground turkey; add some black beans and you’ve got yourself a healthy bowl!

  3. Get Moving: It’s as easy as it sounds. If you have a gym membership, head over to the stretch area and move those muscles. It’s fine to take baby steps. Hop on the treadmill or work on some bodyweight movements. Just get moving.

  4. Find an Accountability Partner: It helps to share your goals with friends, family, or a coach. Having a person that cares about your progress can be crucial to personal success because they will hold you accountable when the motivation levels start to drop.

Some people have difficulty getting back on track, and that is perfectly fine. Move forward at your own pace and create an accountability group if you need it.

Good Luck!



Jessica Cabac - Cupping

I use cupping in a few different ways. I'm not a TCM (Traditional Chinese Medicine) practitioner. Although I practice Western techniques with a great respect for Eastern treatment philosophy. There are many types of cupping methods. Dynamic Cupping is my method of choice. I can personally say that I have had incredible results with dynamic cupping. One day I asked myself "if I have such great results, why not use cupping on my patients?"

The method used for dynamic cupping starts with lightly lubricating the skin. I place gel/lotion, silicone cups onto a region that I am treating by squeezing the cups and placing them directly onto the skin. When released the "squeeze," it creates a negative pressure within the cup which "sucks" the skin up into the cup. The intensity of the negative pressure depends on the tolerance of the patient. My goal is to pre-stretch the skin and underlying fascia and then to have you slowly move through controlled range of motion exercises in order to increase the effectiveness of the stretch. This is the "dynamic" part of my cupping method. Dynamic cupping, also known as cupping-with-movement, is used to treat certain types of fascial distortions causing muscle pain.

Cupping therapy should NOT be painful! You should experience a warm, pulling sensation during the treatment which lasts around 5-6 minutes. Cupping therapy can improve blood flow and lymphatic drainage. TCM practitioners talk about the release of energy "stagnation" via cupping therapy. Yes, you will have cupping marks on your skin for several days after a treatment. The color and response to the cupping is dependent on the extent of the stiffness or the extent of "stagnation" at the treatment site as well as the amount of time that the cups are in place. TCM practitioners believe that the skin is a mirror of our health. All skin marks that appear as a result of cupping therapy are usually not painful. The discoloration is a result in the change of blood flow through the area. It is not traumatic "bruising." There is no external or internal damage inflicted to the skin and the capillaries do not leak as a result of injury due to trauma. The "bruised" areas will turn yellow green before totally fading away. 

So, I typically perform cupping therapy after I have completed other manual techniques such as compression massage, pin & stretch, Fascial Stretch Therapy or scraping techniques. It is a good way to mobilize the tissue after the other manual therapy techniques. It is just another treatment techniques that I offer at Ironside Training to get you better...faster!

All Calories are not Created Equal: The Protein Solution

All Calories are not Created Equal: The Protein Solution

The mother of all questions, the holy grail of quests, the great conundrum: Can you lose fat and build muscle at the same time? SCIENCE says yes! And the answer is protein.

The Study

The 4-week research study included 40 overweight young men and put them on a strict diet and exercise program. All subjects had their calories restricted 40% below their maintenance levels. They also adhered to an exercise regimen consisting of weight training and HIIT (high intensity interval training) for 6 days per week.

So, even though all subjects had their calories cut at the same amount, half the subjects were fed low protein (1.2 gram per kilogram per day) and the other half were fed high protein (2.4 grams).  

The Results

Both groups lost fat. No surprise there. But the higher protein group lost more fat, 10.5 pounds, compared to the lower protein group, who lost an average of 8 pounds. Pretty significant since we're only talking about 4 weeks here. That would be 15 pounds more fat loss over 6 months.

And now it gets really interesting. The group that got to eat more protein built some muscle during the study (about 2.5 pounds). The lower protein group didn't lose any muscle, but didn't add any either.

Bottom Line

You can LOSE fat and Keep your muscle :

All calories are not created equal. Both groups ate the same amount of calories. Exercised the same. Yet the high protein group lost more fat and gained muscle. This shows consuming approximately 1 g / lb of Lean Body Mass will not only protect against muscle mass loss during calorie restriction, and will also add some muscle.

How you train while you cut matters:

Weight training will help you keep your gains. Even though the low protein group didn’t lose as much fat or gain any muscle, they did retain muscle.




Thomas M Longland, Sara Y Oikawa, Cameron J Mitchell, Michaela C Devries, and Stuart M Phillips. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. American Journal of Clinical Nutrition, January 2016.

The 360 Degree Athlete Method

The 360 Degree Athlete Method

Asks you to become the best version of yourself.


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Through our unique method, your workouts remain fresh and fun, constantly feeding your body the fitness nutrients it needs to grow and become what you’ve always dreamed.


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In joining our team, you will gain a support group of other like minded individuals, making sure no athlete is left behind.


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