Personal Trainer Kisar Dhillon http://kisardhillon.com Personal Trainer Portland Oregon Mon, 28 Nov 2016 01:20:16 +0000 en-US hourly 1 What is Muscular Soreness | How Long will it Last? http://kisardhillon.com/what-is-muscular-soreness-how-long-will-it-last/ http://kisardhillon.com/what-is-muscular-soreness-how-long-will-it-last/#respond Mon, 28 Nov 2016 01:18:31 +0000 http://kisardhillon.com/?p=4252 I have often other blog posts on delayed onset muscular soreness or DOMS and what that is. We have all been sore, but there are times when you start getting sore or stiff not that many hours after an exercise. A perfect example is if you love to run on the treadmill or other cardio types of machines, but then you take your activity outside. Let me give you another example. Lets say you love to run on the treadmill, but then one weekend you decide to do a similar run outside, like a 10k or 12k. Is there a difference on how you should you feel? The answer would be big YES! So why is this?

When you run on a treadmill or do long bouts on other cardio machines, you are victims to your own circumstances. Meaning, the environment is fixed and the only way to change it is to either, increase your speed, increase or decrease your inclines, or increase the resistance. When you are outside in the real world you are going to encounter a lot of other variables like: wind, cold, heat, glare, ground reactions forces of different types, inclines, declines, uneven terrain, rolling hills, other runners, obstacles, etc. Some would say it is easier on the mind to run outside, because you are constantly changing the scenery, which can keep your mind busy exploring while you exercise. The other option is too look at a wall, mirror or other gym customers sweating on a treadmill or elliptical .

Back to the story! So yes, when you are running outside your body is constantly getting challenged by different stimuli and variables and your muscles need to react to all of that. When this happens, different muscles and fibers are going to be recruited to help out, which may not happen when you are on permanent cardio machine, because it is a fixed device. So the distance of what you usually do is the same, but by encountering all of those other variables, this can create muscle soreness, stiffness and maybe even exhaustion a lot quicker than you are expecting.

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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Stairmonsters | Stairclimbers | Awesome Cardio Workout http://kisardhillon.com/stairmonsters-stairclimbers-awesome-cardio-workout/ http://kisardhillon.com/stairmonsters-stairclimbers-awesome-cardio-workout/#respond Thu, 24 Nov 2016 22:15:59 +0000 http://kisardhillon.com/?p=4243 There was an excellent article in the Wall Street Journal this week about the Step Mill cardio machines that are manufactured by Life Fitness. It is sort of funny that these pieces of equipment are now becoming the favorites, when the last 15 years, nobody would even attempt them. It was a secret cardio machine that people who were in the know knew that these death climb machines could help you lean out, burn massive calories and really make your heart and lungs better.

Stairmonsters

So why are these devices becoming so popular? Because they are intense and you really cannot cheat them, unless you are hanging over them. In addition, with the craze of HIIT (high intensity interval training) doing more challenging modes of cardio is gaining popularity, especially when you can do it in 20-30 minutes. If you do them correctly, you should not hold on and pretend you are grinding up a steep hike where the incline just wont stop. That is what the stepmill, stairclimber or The Guantlet is all about. Back in the day, it was all about the StairMaster (1980’s & 1990″s) that would go up an down and you could sink if could not keep up with the speed. With this revolving staircase, the intensity is always there, the stairs just keep coming and you really need to up your game to complete the workout.

For the individuals who love to run, bike or even walk, adding this to your routine is great for endurance, but you can also work the abductors and adductors, which you cannot do with other forward motion machines.

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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5 Tips to Stay Fit During the 2016 Holiday Season http://kisardhillon.com/5-tips-to-stay-fit-during-the-2016-holiday-season/ http://kisardhillon.com/5-tips-to-stay-fit-during-the-2016-holiday-season/#respond Thu, 17 Nov 2016 18:04:52 +0000 http://kisardhillon.com/?p=4241 The 2016 Holiday season is just around the corner. We have Thanksgiving and black Friday next week and the craziness is on for shopping, eating, holiday parties and of course, weight gain! This is a time when people just give up, let it all hang out and decide that they are going to just wait until next year to get back on track and really crush it. Well, I hate to be the spoil alert, but you should probably start now to get a head start. So many individuals who say this or create resolutions pretty much failed because there was no momentum going into that goal. Meaning, you should probably start developing your health and fitness base now, so you can hit the ground running as of January 1st, 2017.
Why do I say this! Because so many people will either give up or burn out at the beginning, because they will say it is too hard, they are too sore or there are too many people at the gym. Get a head start and get into a groove prior. I am not saying you need to workout every day, but start developing a small plan that will give you small wins so you can enjoy the Holiday Season, and feel great in the process. So here are some quick tips that should help.

  1. Sign up for a Turkey Trot. If you cannot run it, then at least speed walk it. You can sign up for a 5K or 10K and it is on Thanksgiving Day. This is a great reason to burn off some extra calories so you can enjoy the festivities and amazing food.
  2. Black Friday: If you are going to be participating in the shopping chaos, get your workout in before you go. If it is a one hour long walk, then great. But get it in before you go. The added bonus is that you will be accumulating a lot of steps on this day, so the walking during shopping is just bonus time.  If you are going with friends, invite them to participate too.
  3. In the beginning of December, sign up for a Santa race or Holiday run/walk. These are great because they will keep you motivated to stay moving during this time of the year. It is going to be cold, depending on where you are living, so this is great to keep that body burning extra calories during this time. Plus, it will hopefully be an excuse not to stay too late at parties, because you need to train.
  4. New Years Eve: If you are going to a New Years Eve party, then sign up for a New Years Eve run/walk event or take a class where this is the theme. Get your sweat on so you can enjoy the festivities that night.
  5. New Years Day: Have a scheduled activity already set. Either make this date with a friend, loved one, your Portland personal trainer , fitness professional or by yourself. This will force you to enjoy the pre-night festivities, but will sort of force you to retire early so you can be functioning on this day.

I hope these tips help out and you are able to keep moving, stay motivated and burn extra calories during this time of the year. I know it can be challenging because this is the time when people want you to eat with them, indulge in all of the tasty treats & drinks, but you still need to take care of your body, so do you best and stay consistent.

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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Living with a Seal | A Must Read | 2016 http://kisardhillon.com/living-with-a-seal-a-must-read-2016/ http://kisardhillon.com/living-with-a-seal-a-must-read-2016/#respond Tue, 15 Nov 2016 00:38:11 +0000 http://kisardhillon.com/?p=4237 Last week, the UPS guy came in and delivered a Barnes & Noble package to our Portland personal trainer studio. Luckily I was not training anyone at the time, so I was there to give the ol’ John Hancock. Any who, I opened up the book and I did not recognize it. I contacted some people and none of them ordered it either, so my next call was to Barnes & Noble, and they told me it is was from a marketing company that they work with and that it was free. My credit card was not going to be charged and she said, just enjoy the book. So that is what I did. I was not sure about it, but I gave it a shot and I Could Not Put It Down! Living with a Seal
I like to read, but I am not one of those individuals who can just crank through books. I have to have a connection with the topic or at least be intrigued by the subject matter. This book was about a successful individual named Jessie, who hires a bad ass Navy Seal to live with him for 30 days. The person was referred to as Seal in the book, but this guy is labeled the toughest man on earth. He is the only armed forces individual who went through and successfully passed the special forces training in the Navy, Air Force and the Army; and this guy is living with Jessie.
You can probably tell how the book is going, but from the moment Seal enters into Jessie’s life to the day he has to leave, he not only leaves an amazing impact on Jessie’s body, but he leaves a lasting imprint on all aspects of his life and his family’s.
This book is going to: motivate you to push harder, make you laugh out loud, make you look at your life & the way you think,  make you appreciate what you have, and how you should just go out and give it all no matter what happens, how bad it hurts, and how much it sucks. As Seal would say, get up Mother F####%, there is someone in more pain than you!
This book not only was a fun read, it really inspired me to train harder and really work through those mental obstacles. To really focus on the task at hand. The mission is to complete the job, don’t ignore it, just go crush it and finish it, and then you can have your Frappuccino.

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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How Exercise Equipment is Placed | Working Harder in the Gym http://kisardhillon.com/how-exercise-equipment-is-placed-working-harder-in-the-gym/ http://kisardhillon.com/how-exercise-equipment-is-placed-working-harder-in-the-gym/#respond Wed, 19 Oct 2016 16:54:59 +0000 http://kisardhillon.com/?p=4218 There was in an interesting article that was posted in the Wall Street Journal (link to online article) about the placement of cardio exercise equipment and how people determine which pieces of equipment we will use, and how hard we will exercise (intensity).  You would think that if you placed fitness equipment facing the windows so we can see out that it would motivate us to exercise harder because of the beautiful scenic view of nature, people, wildlife, etc., but it is the exact opposite. The take away was that when you work on pieces of equipment that are facing inwards, towards the individuals who are exercising, a person tends to work harder. Meaning, if you see others working out harder than you, we will challenge ourselves more. I can totally see this now in how fitness gyms, Portland personal training studios and group classes set up their facilities. I have also been to gyms where pieces of equipment, especially the cardio machines, are in a total separate area with no view, except in front of mirror or a television/multimedia screen. I have even been to places where you are just looking at wall and it is awful. So yes, it makes sense to see that the placement of certain machines, even weights, are strategically placed for visual motivation.

My other take away from the article was how existing and new machines were placed. The old way of positioning fitness equipment was to highlight them in a new area of the gym or fitness room, because it would motivate people to check it out. It can also be a great selling tool for new members, new personal training clients or group fitness enthusiasts, to see that the business is investing in new equipment. This can create positive and negative emotions according to the article, and I can totally relate. I have been in places where new equipment is spotlighted and you are sort of intimidated because you need to look at it for a minute to figure out how to use it. By reading the article, based on research and an outside firm’s analysis, it is better to position them with all of the rest of the machines/cardio equipment, and the clients/members will figure it out as a natural process. No one wants to be spotlighted trying to figure out how to start a machine, it is just a really weird feeling. Some people are self-conscious just to be at a gym, and to start stressing out on how to start their routine, could be very discouraging for some people.

The next time you are at a gym, Portland personal trainer studio, group fitness class or CrossFit box, see how the equipment is arranged. Yes, there will be some places where the business just does not care, because it is a sweat box or lifting gym, but others really want to attract a certain clientele, and want them to come back. Notice how the upper tier gyms have arranged their equipment versus the lower tier ones. You will be surprised what kind of research has been done to determine frequency, usage and placement of machines on a gym floor. Read the article in the Wall Street Journal to get more insight on what these larger fitness companies are using to analyze equipment usage, etc., it is pretty cool. The link is placed in the first sentence of this blog post.

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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Weighing in on BMI | Is it a good measurement for athletes http://kisardhillon.com/weighing-in-on-bmi-and-is-it-a-good-measurement/ http://kisardhillon.com/weighing-in-on-bmi-and-is-it-a-good-measurement/#respond Mon, 03 Oct 2016 17:34:17 +0000 http://kisardhillon.com/?p=4212 BMI, which stands for Body Mass Index is a very popular metric used by the medical community and the Insurance Industry. I just read a very good baseball article on a study that looked at baseball players over a 100 years and noticed something amazing that happened in the 1990’s. The BMI of baseball players went up drastically to a whopping 25, which is technically classified as obese. How can than this be? When you look at the typical baseball player, they do not look overweight. Occasionally you will see a ball player than can lose a couple of pounds, but the majority of them are in excellent physical shape. With new techniques on training, nutrition and just a better understanding about how we function at high fitness levels, you would think that athletes would fall into a healthy category.

BMI and athletes

BMI and athletes

What the medical community and insurance agencies don’t tell us is that BMI is a combination of two different variables: Height and Weight! With more and more athletes taking their fitness and nutrition more serious today, we are seeing more and more athletes developing an increase in lean muscle mass, versus a 100 years ago. What will happen is that their weight will increase due to the increase in muscle, but their height will stay the same. According to a BMI table, if you are in excellent physical condition, but your height to weight ratio is off the charts, you are going to be in the obese category. That is why other ways of measuring a persons health should be used. BMI is not a bad indicator of the average populations health, because there are a lot of obese individuals walking around today, but for the individual who is exercising a lot, participating in resistance training or athletics, BMI may not be the best indicator of someones physical and health levels.

If you look at all athletes, even golfers, their body’s are so different today versus 30 years ago, especially the younger generation. They are putting on more muscle, because they know if they can generate more power from a stronger body, the ball will go farther, etc. A lot of these athletes are working with fitness coaches, personal trainers, nutrition experts & dietitians and sports psychology coaches to stay on top of their game.  The role of athlete is no longer just to perform awesome on the field, but to perform at a high level off the field too.

 

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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Is Cardio great for Weight Loss? http://kisardhillon.com/is-cardio-great-for-weight-loss/ http://kisardhillon.com/is-cardio-great-for-weight-loss/#respond Tue, 20 Sep 2016 04:15:44 +0000 http://kisardhillon.com/?p=4204  

Is cardio great for weight loss? The better question to ask, is what type of exercise or fitness routine is best for weight loss, and is a nutrition program combined with exercise going to get you to your goal? There are a lot of great fitness routines and programming out there that can help with weight loss, fat loss and maintaining or gaining lean muscle mass.

When someone comes into or Portland personal trainer studio for their consult, one of the questions that we ask is how their body is doing, feeling, etc. You will be surprised on how many individuals have aches, pains, past surgeries, etc.  High intensity interval training or HIIT, has been extremely popular among a lot of fitness enthusiasts the past few years, but a lot of individuals who have pre-existing conditions, are not able to participate in such a rigorous regimen. When this happens, we need to look at various alternatives for them to expend calories from exercise, look at their nutrition for caloric intake, and what types of resistance and cardio their bodies can handle.
If someone has knee, hip or lower back issues, running a lot of miles may not be the best mode of exercise, but they can bike, walk, swim and maybe do a stair climber (non-ballistic).
Is Cardio excellent for weight loss. Well, the answer is yes and no. If you have not exercised in quite some time and need to lose a lot of excess weight, then yes, it is a great way to lose weight. When you reach a point when you have lost a certain amount of weight loss, and you are becoming very consistent with a workout routine, we would recommend implementing a light resistance component. We want to start addressing your muscle mass and start to counterbalance your weight/fat loss to maintain or increase your lean muscle mass. This will not only allow you to burn more calories because of the energy demands on working various muscle groups, but you will start to create new neural pathways and waking up those muscles that you have not used in a while.
If you are an avid exercise person, then high intensity interval training mixed with resistance training could be the way to go. More often, most individuals lift weights most days of the week and will throw in some cardio sessions either on an off day or on the weekends. What really shocks the body is when you start to challenge the anaerobic system with ballistic types of movements, and with someone who is already in shape, their body can respond really well with this type of training, especially when they want to lose body fat. The reason is because they are so used to longer rest periods with traditional weight lifting, and when those lifts are combined with ballistic movements, like plyometrics, etc., it causes the body to demand energy from different systems, which is what we want.
So in a quick synopsis: if you have not worked out in a while and want to lose weight then start out with a low impact routine until you develop a good aerobic base and you develop a consistent routine. When you are ready to take it up a notch, consult with a professional to put you on a path of success, like a personal trainer, nutrition coach, etc. If you are already doing a routine and you are in pretty good shape, but you want to lose those last few inches or percentage of body fat, then you will need to look at your current training program: add in some variety, like HIIT, and make sure the intensity on all your other exercises is increased.

The last and one of the most important things is also the food intake! I know this can be very emotional for some people, but when it comes to making amazing changes with weight lossbody composition and overall inches, you will need to start looking at your food intake and what you are actually eating throughout the day. A lot of people will say they do not eat a lot, and that may be true, but the foods that you do eat can be dense in sugar, fat, etc., and your body may not be able to utilize those nutrients efficiently, and it will counteract everything you are trying to do. Here is what any great food coach, nutritionist or dietitian will tell you they need before you consult with them. You will need to write down everything you eat for an entire week. I mean everything: what you drink, what you put in your coffee, how many times you go for seconds, what you nibble on, what times you are eating, etc. The one great thing about this is that you will realize how much you eat, how much you don’t eat, how much you drink or not, and what types of foods and what food groups you desire. Once you start writing this down, you will not only be able to think it, but you will see it too, which is powerful.

That is it! Cardio will get you to lose weight to a certain extent, but then you need to start adding the other tools to keep the momentum going, and that is weight training and nutrition. Take it one step at a time, because doing it all at once can be overwhelming, daunting and can create burn out, which is what you do not want. Get help where you feel you need help in. If you need help with nutrition, you can try all the app’s, but you may need a food coach. If you have the nutrition down and you are not doing the exercise part, then hire a personal trainer. Find out what you are good at and get help with what you are not. You want to set yourself up to win, so play to your strengths and find a professional that will help you with the areas you can improve on.

 

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

 

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Zucchini Spiralizer | Healthy Dinner Options http://kisardhillon.com/zucchini-spiralizer-healthy-dinner-options/ http://kisardhillon.com/zucchini-spiralizer-healthy-dinner-options/#respond Mon, 29 Aug 2016 22:49:32 +0000 http://kisardhillon.com/?p=4199 If you are looking for ways to make your dinners healthier, then I would suggest substituting the breads, pastas and other starchy types of foods with vegetables. One of the best items we purchased was called a spiralizer and it is used to create noodles from vegetables. Here is a quick picture of what it looks like once you use a zucchini with this great cooking device. Zucchini Spiralized

The cost is fairly inexpensive compared to all the types of wonderful food creations you can introduce into your food plan! I would suggest buying it on Amazon or a local retailer and it should run you around $20. You can use other types of squashes, vegetables, fruits, etc., so get creative. What we are going to do with this is we are going to brown some ground turkey in a pan and pour in a basic red pasta sauce that you can get at your local grocery store. Place your vegetable noodles on the plate and pour over the turkey pasta sauce, and now you have a healthy version of spaghetti.

Enjoy….

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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The 5 x 5 workout program http://kisardhillon.com/the-5-x-5-workout-program/ http://kisardhillon.com/the-5-x-5-workout-program/#respond Tue, 23 Aug 2016 18:27:02 +0000 http://kisardhillon.com/?p=4193 What is the 5 x 5 workout program?

When I first started working with weights, I was pretty young. A lot of the research was not out there of when you should or should not lift weights, so I just wanted to be like my brother and do what he was doing.  So my mom bought us a weight set from Sears and we started to doing weights in our living room, with of course, focusing on the bench press and then getting more advanced from there. I would have to say, this was a great introduction to lifting, but in reality, we did not know what we were doing. We were just mimicking what the bigger individuals were doing in pictures, movies, etc. Of course, Arnold was everyone’s idol, and even is as of today.

Years go by and everyone discovers the bodybuilding routine of working a specific body part to failure once per week. The typical workout would consist of chest on Mondays, Back on Tuesdays, Legs on Wednesday, Arms on Thursday and Shoulders on Friday. We would use the weekend to work on the stuff we forgot like calves, traps, forearms, abs, and maybe throw in some cardio. But this requires a lot of time in the gym, etc.  What would be a great introduction to weight lifting would be the popular 5 X 5 program.

So what is the 5 X 5 program. This consists of a Day A and a Day B lifts. You can create your own abbreviation, but it is two different days. Day A will consist of doing squat, bent-over barbell row and the bench press. On Day B this will consist of squat, overhead press and the dead-lift. What you need to be aware of is that you are going to be squatting on both days, so your rest days are of vital importance.

The way it works is that for each lift that you perform you are going to be doing 5 Sets of 5 repetitions. The only exception that you want to take notice of is that the dead-lift is only doing to be 1 set of 5 repetitions. Some individuals may disagree, but you are going to be working your legs with the squat exercise. If in the future you want to increase the sets with the dead-lift, I would gauge it based on how your body is feeling and making sure you are not over-training the muscle groups with another exercise.

In bodybuilding, most of your sets are taken to failure due to doing burnout sets. With the 5 X 5, our goal is work on strength, so only increase your weight on each lift by 5 pounds per week.  You will always do each set with the same weight you are using for that specific exercise, so it is of vital importance that you keep a journal or log book.
Here is an example:
Week 1: Monday – Day A, Wednesday Day-B, Friday Day A
Week 2: Monday – Day B, Wednesday Day A, Friday Day B

If you notice that you are not able to achieve the specific lift for a certain amount of days, then it is recommended by the strength community to decrease the weight by at least 10 percent and then go for it again. Then progress from there.
There are plenty of websites out there to get advice, so I would recommend doing some more research on what other individuals think, and what type of system they have implemented with the 5 X 5 workout program. Certain lifts may work or not work for some individuals, but this is a great way to introduce weight lifting to a novice. You are going to start out with what you feel comfortable with, but is also recommended that you get some great coaching to make sure your form/biomechanics are very good. This will allow you to perform the lifts correctly and you will instill great habits that you can use throughout your entire life. If you need to work with a strength coach, Portland personal trainer (if you are in PDX) or a workout partner, then go for it, but be consistent and take great notes.

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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Assault Air Bike | Assault Fitness Products http://kisardhillon.com/assault-air-bike-assault-fitness-products/ http://kisardhillon.com/assault-air-bike-assault-fitness-products/#respond Tue, 23 Aug 2016 06:07:37 +0000 http://kisardhillon.com/?p=4188 There were a lot of requests on getting a new type of cardio type of equipment  all of last year, but I really did not want to get something that was going to take up a lot of real estate in our Portland personal training studio, here in PDX. I was looking for something that would deliver and challenge both the aerobic and anaerobic systems, but in one type of exercise device. People were saying to get a rower, but even though it would fold up, I was thinking I needed something that people can get on an off quickly. Even though rowers are excellent pieces of equipment, it just was not what I was looking for at that time. Then one of my trainers said I should purchase an air bike. When researching these bikes, there are various makes and models, with Schwinn having the Airdyne.Assault Bike

Looking closely before buying, I knew that I wanted to get a commercial type of air bike with the ability to hold a 300lb person, and that ultimately was the Assault Bike by Assault Fitness Products. We have been using the Assault bike for about 4 months now and it is has been a game changer. We use it for warm ups, intervals between sets and High Intensity Interval Training (HIIT) too. Our clients are always complaining when they need to get on the Assault, but at the end of their workout, they know it was worth it. One of the big reasons for getting this type of bike is that some of our clients need to lose a certain amount of weight and we needed a cardio piece of equipment that would keep them moving without putting a lot of pressure on their lower body joints, and the air bike is perfect. It not only adds variety, but it is exercising both upper and lower parts of the body in addition to their heart and lungs, which is a win-win.

Just a quick note about this bike: one of great features of it is that you can use both upper and lower body, or you can choose to just do upper body. Either way, your body is going to get a great workout. The best part about the Assault, the faster you go, the more challenging it gets; which is awesome! Even the most advanced athlete can be challenged!

It delivers not only a fun and challenging workout, but it is sleek, it is appealing by design and it is constructed extremely well. I am in the process of constructing our next fitness venture and we are 110% sure that the Assault Fitness Products are going to be part of our training brand.

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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