My Dear Friends and Clients,
Attached is the map of the Banks and Vernona Bike trail, one of Oregon's most beautiful bike trails. 
We will leave Val's  Fitness at 9.30am on Saturday. From the club we will head west on HWY 26 and continue on HWY 26 ( for about 20 minutes) until we see the 'Manning' turn off which is just after mile post 48 on HWY 26. Lindsey and Marilen will be at the parking/picnic site, Manning Trailhead; so you may give him a call ( see cell # below) if you have any questions. All Bike lengths begin at the Manning Trailhead.
We will begin our bike ride at mile #3 (Manning Trailhead) on the bike map ( See attached)
The (approx) 8 to 14 mile bikers ( easy ride ) will ride from mile 3 on the map ( Manning trailhead) to mile 7 ( Buxton Trailhead) and back. On your way back you may continue on the trail to 'Banks' and then back to Mannings if you want to make your ride 14 miles.
The (approx) 14 to 20 mile bikers ( easy/moderate ride ) will ride from mile 3 on the map ( Manning trailhead) to mile 10 ( Stub Stewart State Park) and back. On your way back you may continue on the trail to 'Banks' and then back to Mannings if you want to make your ride 20 miles.
The (approx) 36 to 42 mile bikers ( moderate to challenging ride ) will ride from mile 3 on the map ( Manning trailhead) to mile 21 ( Vernonia Trailhead) and back. On your way back you may continue on the trail to 'Banks' and then back to Mannings if you want to make your ride 42 miles. Please note on the map that there are 11% grade hills and switch backs at mile 13 by Tophill Trailhead.

Please bring your lunch, snacks, etc to relax and chill after our ride at Manning Trailhead. VFC will provide water.

Please note that helmets must be worn. Lets be safe...... Let's ride! See you on Saturday!!
My Dear Clients / Friends! 

     OK bikers! We are ready to ride! You, your family and friends are invited to join us on our Banks/Vernonia  ride. This will be a fun and easy ride for all, because you may choose the length with which you are most comfortable. The 4 lengths are, 10 miles, 20 miles, 30 miles and 42 miles. Banks/Vernonia is a very beautifully shaded tree-lined (paved) bike trail. There is no motor traffic. 
After the ride, we will relax at the parking/picnic area, where the ride will both start and end. Lindsey and Marilen will reserve picnic tables and will be happy to  hold your lunch baskets, etc. Linsdey will also be the point person to contact during the ride, if necessary ( cell 503-522-8450). Bottle water will be provided for all.
Please RSVP if you are interested and i will email more details next week regarding parking, carpooling, maps... etc.
Carpool / Meeting place: Val's Fitness Club, 1406 SW Marlow Ave, Portland, OR 97225
BICYCLE TRAIL: Banks/Vernonia, Banks Oregon  ( 27 minutes from Portland )
TIME: Saturday July 18th, 2015, leaving Val's Fitness Club at 9.30am
Parking/Picnic/Start/Finish Area on the trail:  Map and directions will be sent next week.
Take a break and join us for a fun day. This is an open invitation, so feel free  to bring your family/friends.

You may contact me with any questions.
(PS. WANTED: Two of my clients (heights 5'9" and 5'5") are looking for reasonably priced road bikes for this ride. Anyone?)

Happy Nutrition

Val's Fitness Club



Hello Everyone,
Due to the 100 degree temperature expected on Sunday, we will commence our Kickball game at 10:30am instead of 1pm, which will be followed by a lunch/BBQ at Captain Deb's residence which is just 2 minutes from Mitchell's field. Please feel free to drop off any pot luck dishes at Deb's residence before 10:30 if they need to be refrigerated or kept warm. You don't necessarily have to bring anything. I just want everyone to come out and have a fun time. Friends and family members are invited and are also welcome to play. I am excited about Sunday. 
FOOD: For those who would like to bring a dish or snacks, here is what we already have:
Chicken franks and hot dogs
Vegetarian Burgers and dogs
Mediterranean Salad
Fresh Watermelons
Arugula Beet Salad
Sweet potato salad
Cups, plates, knives, and forks
Bottle water, also for players and spectators
Guys, feel free to bring beer if you'd like
Please RSVP by Friday.
Let's play 'Grit Squad' and 'Grass Kickers' !!!!!!!
Deb's address: 9367 SW Morrison Street, Portland, Oregon 97225





Here are a couple videos from the Kickball event!





My Dear Friends and Clients,

I am very excited about competing at the European World Bodybuilding Championships again, this time in Barcelona, Spain. I am even more excited because, for the second time, my brother and sister will be competing in the same show. 
I am honored and blessed to have VFC's support group, that usually accompanies me when/wherever I compete. Some more of you have decided or have expressed an interest in joining the team on this trip. I was told that Barcelona is one of the top places to visit, and is just a beautiful city. There is so much to see, and train trips that can be arranged to see surrounding places of interest as well.  Please contact me or VFC's travel coordinators Lindsey or Marilen Mcgill ( This email address is being protected from spambots. You need JavaScript enabled to view it. / Tel 503- 248-0248), if you are considering being a part of this fun trip.
I will be in Spain from November 10th until November 25th. The World Championship will be held on Saturday 14th. You may choose your length of stay; just be sure to be there on the 14th of November for the show :). After we confirm how many of you will be taking this trip, Lindsey will facilitate plans by sending you further information concerning travel costs, including accommodation details. We always have fun experiences on these trips, with this one even more special because 8 of my family members from all over the world will be there to share it with me.

Please respond before May 22th so that we will sufficient have time  to prep and finalize travel/accommodation plans. 

Happy Nutrition,


Hello my Dear Clients and Friends!


This is a great opportunity to challenge ourselves by running just a little further than a 5k or 8k. This is a fun run with lots of music. There will be a rock and roll band playing great music every mile of the way .


EVENT: Portland Rock and Roll Half Marathon and 10K

TIME: May 17th , starting on Naito Parkway, Downtown, Portland



There are no team sign-ups so we will sign up as individuals. See you there. 


To my cycling and kayaking friends, we will have our fun in the summer ; stay tuned :)






My Dear Friends and Clients:

Congratulations to my fitness buddies who have participated in the 2015 Shamrock Run. It was a fun filled day! There is at least one photo of everyone on VFC team. The link below shows photos taken before the run at the club, photos during the run, photos as a group after the run, and a couple photos of our brunch at Gilda's Italian Restaurant.
My next city run will be the Portland Rock and Roll on May 17th, which is my monthly group activity event for the month of May. Please let me know if you want this to be one of your fitness goals. For those of you who prefer to ride: stay tune for our group ride dates :)
Here is the link to the new event (Shamrock Run 2015)  gallery pictures:  Val's Fitness Club
Happy Nutrition!


My Dear Friends / Clients

Thank you for your friendship and your patronage to Val’s Fitness Club in 2014!
I hope you all had a great time and enjoyed the Val's Fitness Appreciation Holiday Party at Opal 28!
Below are some of the videos from the party.  The pictures are located at the "Pictures" button above, or you can click on this link to get directly to the party pictures.


Video 1

Video 2

Video 3

Video 4

Video 5

Video 6

Video 7

Video 8

Video 9


Happy Nutrition
(971) 212-5344