Snowmelt Leads to Flood Warnings till Sunday

Posted by Jake Baez on February 14, 2014

A flood watch is in effect through Sunday afternoon for most of Northwest Oregon and the coastal basins in southwest Washington, according to the National Weather Service.

One storm dumped heavy rain on the area late Thursday and early Friday morning, and another is expected to come through Saturday, according to the alert.

Click here for more from the National Weather Service

Area rivers …

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Who Do I Hold Accountable?

Posted by Dan Mitchinson on February 8, 2014


It’s something I was taught from a young age. And if you have a goal, it can be a true test of your commitment. Sports is a great example of players holding one another accountable.

But what if you don’t have anyone to hold you accountable? Then it comes down to self discipline. Training for this boxing match has been a …

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Abs Are Made In The Kitchen

Posted by Dan Mitchinson on February 4, 2014
protein shake

‘You’re abs aren’t made in the gym, but in the kitchen.’

How many trainers and fitness junkies have I heard that from?  Turns out it’s true. Sure you can do the work in the gym, but unless you’re eating ‘clean,’ and the right amount of protein, carbs and fats (good fats, Ding Dongs don’t count I’m sorry to say), all that …

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Eyes Wide Shut

Posted by Dan Mitchinson on February 2, 2014
dan black and white

‘First rule of Fight Club, there are no rules.’

First rule of boxing, “You need to keep your eyes open at all times,” my coach, Molly McConnell reminds me. I didn’t realize I was a ‘flincher,’  as she calls it, until we had a staff photographer come out to take some pictures of me sparring recently.

Not only do I apparently shut …

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All This For Squat!

Posted by Dan Mitchinson on February 1, 2014

There’s a lot of leg work involved in boxing, so my trainer and physical therapist are hammering me to strengthen my lower body. Up early this morning working on mobility exercises and ‘goblet squats’ to help strengthen my quads and hamstrings.

We warm up with a few reps of these, before going on to the heavier ‘big bar’ stuff. Right now …

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