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CFIT-Training

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from CFIT-Training, Personal trainer, West Linn, OR.

12/04/2025

Holiday health tip #1:
- grab your cutest candy dish
- fill it with cut fruit - healthy choices at your finger tips through the day = Progress over perfection! No need to make the holidays hard than they need to be.

07/10/2025

New favorite summertime, breakfast egg salad sandwich, and some fruit. Protein, carbs, fat, plants! Add some turkey bacon or ham and you’ve got yourself a tasty breakfast sandwich. I don’t like warm breakfast or dirty dishes so this is a great way for me to enjoy eggs on the run. What do you think?

06/29/2025

Summer has started in Oregon! Fresh lavender from my yard. After it dries I use it for its scent in sachets, simple syrup for lattes and visual serenity. So healing in many ways. Park place perennials sells lavender hydrosol (water from distilling lavender oil) I use that on all my fitness equipment for disinfectant and joy. Enjoy your day! 💜

07/21/2024

On the 7th day we rest!

A rest day is just as valuable if not more so than the six days of exercising. All body systems, including the mind, need to recoup, regenerate and rest.

What do you do to recover on your rest day?

07/20/2024

This protein powder tastes like a cremsicle. Perfect for these hot days. These baggies are my travel packs so that I can be sure to get in protein when traveling. I have NO affiliation with protein powder companies.

02/14/2024

Where in the world are CFIT athletes ... Lori Patterson is in Hawaii. Mini band workout then 8 floors of a high rise, 101 stair steps, 10X!!! BAM!

Did I mention she's on vacation? And, it's Valentine's Day.

This girl is taking heart month to the next level, literally. She has worked so hard to get to this fit. One day at a time! Compassion towards herself. Sweat. Dedication. Perseverance.

She found her GRIT!

02/09/2024

What do you do when ...
Your flight attendant gives you a cookie for breakfast?
A) Throw it to first class yelling "FOOD FIGHT!"
B) Ask everyone in your row "if you're not going to eat that can I have it?"
C) Eat it slowly, savoring every bite so you can enjoy it for as long as possible. Biscoff's are buttery, tasty goodness after all.

Rick Rutigliano and Lori Patterson - what did you do on trips to Cali and Hawaii this week?

One of these is a technique I work on with athletes in an effort to eat intuitively, sometimes it leads to eating less and most often it leads to enjoying their food sooo much more without restrictions.
www.cfit-training.com

01/21/2024

Built to Move Challenge Completed!

If you've followed my most recent posts you'll see that for 10 days I tried 10 essential habits from the book "Built to Move" by Kelly Starrett and Julie Starrett. Some I did better than others, but now I know where I need to help my body get healthier - balance, shoulder mobility and walking.

10 days - 10 Essential Habits - 10 ways to live life more fully, more comfortably, more enjoyably.

WHY did I share these with you?

You have the power within yourself to have a healthy and happy body. Every day you make choices that impact this.

I am passionate about helping people FIND THEIR GRIT. That inner strength that helps you move better, feel better, live life to it's fullest.

I'm don't work with elite athletes, I work with everyday athletes, people like you! And, I LOVE IT!

These 10 essential habits can help ANYONE! I wanted to make sure you knew that if you're struggling with aches, pains, a desire to feel better, lose weight, get stronger or just live your best life.

That hardest part about the challenge for me was posting the habits every day. It's been 25 years since I was a TV reporter and presented myself to the public on a daily basis. Media has changed, but the purpose remains the same - share information to make our world a healthier place.

I hope you found this information helpful.

If you buy the book "Built to Move" connect with Lori Patterson and I to share how it's working for you.

If you need more support or accountability than a book can offer message me. I am a certified personal trainer, nutrition and behavior change coach with specialized training in adults 50 and older.

You have have it takes to feel alive! Go get it!!

01/15/2024

Day 6 of Built to Move Challenge - eat enough plants + protein. Keep reading to see what enough is.

The Built to Move Challenge is 10 days of basic practices designed to help you move easier, have less musculoskeletal pain and enjoy overall good health. The practices come from the book Built to Move by Kelly and Juliet Starrett.

Built to Move recommends that you should eat the following each day:
- 6 fists (800grams) of fruit/veg
- .7 - 1 gram of protein per pound of bodyweight
(for example a 150lb person would eat 105g if they don't move much, while a person who workouts regularly or is older than 60 should eat 150 g of protein)

Today I wrote down and measured (using my hand) how much fruit/veg/protein I ate. I did OK on the fruit/veg thanks to my daily super salad. But, I didn't eat enough protein. Even when I added a protein powder to my morning water. Time to add another egg or tofu to my salad, cottage cheese dip for snacks and enjoy a hot chocolate with Darigold high-protein FIT milk.

Why specify food in a movement book?

Food is what fuels movement via muscles, tendons, ligaments, and so many more aspects of your health like lowering your risk of death!

If you want to know why the authors made these specific recommendations check out the Web site below or read the book. It is based on studies and their own experiences with clients.

Join Lori Patterson and I on this 10-day discovery! See what your body is up to!
https://thereadystate.com/built-to-move-10-day-challenge-day-6/?utm_campaign=BTM%2010%20Day%20Challenge%20-%20January%202024&utm_medium=email&_hsmi=289046942&_hsenc=p2ANqtz-8uNWhg9xFVoZIVXJSaeA_wQqcOCZ42UUCM-3iWq_WA0-8v64YkE0qYcuAZjXnnLRHGiEsPgLA-QeRf37onvKesdSH_nxnEOimEiHpHU6cFUeHq3xc&utm_content=289046942&utm_source=hs_automation

01/13/2024

Vital Sign #3 of the Built to Move Challenge - Walking!!

You've heard it before - get your steps in. Seems so easy, until you try it.

Many athletes are shocked to discover that — even with their daily trips to the gym — they STILL don't get enough steps in.

That is because WORKING OUT is not the same as MOVING & WALKING ENOUGH, according to Dr. Kelly Starret and Juliet Starrett's book Built to Move. 🙌

Case in point today ... I did my usual 30 min of high intensity training (jumping my butt off!!) and still DIDN'T hit the recommended 8,000- 10,000.

I'm learning I can get off the floor from a crossed legged position pretty easily, my hips have good flexibility, but WALKING is a weak link in my health.

Looks like I'll be parking far from the grocery store door, making time to take a lap around the 'hood or walking to the local brewpub instead of driving (favorite idea!).

Click the link below to learn more about the challenge and book! Join Lori Patterson and I as we do 10 essential habits in 10 days using the book Built to Move by Kelly and Juliet Starrett. You don't have to wait to get fit to do these habits. It's essentials for life.

https://thereadystate.com/built-to-move-10-day-challenge-day-4/?utm_campaign=BTM%2010%20Day%20Challenge%20-%20January%202024&utm_medium=email&_hsmi=289048471&_hsenc=p2ANqtz--pwTA99azq0SMLaXezzdADqQCCsuyO928grrE24BvOMQgE4PGYFV_8JMjLaFntOxWiiyntaruRzofu_0t_g2hbL4yp79Rt2qUgoqCOZhwO2hTVkn0&utm_content=289048471&utm_source=hs_automation

01/10/2024

Day #2 of Built to Move: Breathe Easy with a breathe-hold test

Standing or sitting calmly, inhale normally through your NOSE. Exhale normally through your NOSE, then pinch your NOSE shut. HOLD YOUR BREATHE for as long as you can, timing it! How long did that take?

I won't bore you with video of my test. Just a photo so you know how silly you will look when you do it. Have fun!

Why should you care? We all breathe, but most of us could get better at it. Breathe spaciously with our whole body, slowly through our nose (even while sleeping which can reduce snoring) and to better utilize oxygen.

To learn more about this basic physical test visit: https://thereadystate.com/built-to-move-10-day-challenge-day-2/?utm_campaign=BTM%2010%20Day%20Challenge%20-%20January%202024&utm_medium=email&_hsmi=289047830&_hsenc=p2ANqtz-8U4nPEZbyvZVkmLWlnXSJdeWujjJ-gxGf3puOAu_OEdZp0C-LnoBFAxM3HOtIXIzTwv7B7u9K4boWGznR9erT2Oe8_AaEEO6wwQnFCXPs1HpzUODg&utm_content=289047830&utm_source=hs_automation

Up next: Vital Sign #3 Hip Mobility - The couch test. Calling all sitters to join me!

Built to Move by Kelly and Juliet Starrett has more details

03/25/2023

Throwing in the napkin!! One of my CFIT athletes is traveling during spring break. She plans to thoroughly enjoy all her favorite travel foods. AND when she is almost full, not stuffed, she is going to practicing putting a napkin on her food so she won’t eat too much (what she doesn’t need). Not easy for someone who grew up learning to never waste food. Day 1 - Atlanta airport. So proud of her effort. You don’t have to travel to try this trick.

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