Portland Personal Trainer | Working out Multiple Days Per Week

I know it has been awhile since we have posted on this blog, but better late than never. We still want every one to move more, increase their fitness level and do whatever they can to enjoy the hikes in the Pacific Northwest, join a gym or work with a fitness coach or Portland personal trainer in your community. Below we are describing why it is important to mix up your workouts, especially if you are exercising multiple days per week with limited rest.

When it comes to training multiple days per week, one needs to take into consideration that in order for the body to produce results, there needs to be days of rest. There are instances when you are training for a specific sport, event or your job requires intense physical training, and that will be planned according to a periodization or a custom programming type of program. This is to prevent over-training, especially when it is time to play your specific sport or you are getting ready for an event, pageant, etc.

One of the important aspects to this type of programming is to make sure you are letting certain parts of your body to rest, but at the same time you are still improving towards your goal. Either that is for gaining speed, agility, decreased body fat or needing to fit in a certain outfit for a photo shoot or runway show.

If you are working with a professional company, agent they will be able to refer you to a great fitness professional or personal trainer Portland who is known within the community or industry. It is okay to check out a few places, but never settle on price, but on reputation, what your fellow community is saying and what your direct contacts recommend.

Just remember, results are created when you allow the body to rest. The mechanism to getting in great shape or generating certain personal records will happen in the gym, but if you do not allow those muscles, tendons, ligaments and the entire body to rest, it will just breakdown versus get better.

Thank You,
Portland Fitness Training

 

Personal Trainer Portland | Great Butt Exercises | Simple Moves

Everyone wants to have a nice looking backside, so here are simple moves you can do at the gym with your workout buddy, by yourself or with your professional personal trainer Portland motivator. Here is a list of 7 exercises you can do to help shape that butt!

1. Straight Leg Deadlifts – this takes some time to get, but with practice you can do it.
2. Step-Ups – You will need a 12, 16 or 18 inch platform to step up on. I would recommend starting out with your body weight and then progressing with external dumbbell weight.
3. Single leg Squat Jumps – You are balancing on leg and then hopping laterally to the other. If you tend to have weak ankles or are recovering from any knee issues, stick to just balancing on leg and do a simple squat.
4. Stability Ball Hamstring Curls – You can do this with one or both legs.
5. Kettle Bell Swings with a Mini Squat – make sure you are using your legs on not your entire lower, middle and upper back to move the weight up.
6. Lateral Steps using Ankle Tubing – this is going to work your abductors to really strengthen and tighten those outer thigh/hip muscles.
7. Single Leg Squat from a Bench or Chair – You want to squat up with one leg from a chair or bench and then back down.

You can always modify these exercises to adjust to fitness levels, so be safe and have fun.

Agility Hurdles | Portland Personal Trainer | Plyometrics

One of the best ways to really hone your skills on the field is to practice the smaller movements that are going to make you more agile and therefore, quicker with power. The use of agility ladders and hurdles can be some of the best fundamental types of exercises you can do, because just those small movement patterns can make or break a football play, a quick soccer move, getting caught stealing or leading off at first base or just making quick moves in basketball. In addition, this helps strengthen those small stabilization muscles that need to fire upon request when making those small angle moves or mini hops to catch that ball.
If you are working with a fitness coach, athletic trainer or Portland personal trainer, ask them about incorporating these types of movement patterns into your existing routine. In addition, some of these exercises can be accomplished with just simple cones laid out on the ground and going through different movements for periods of times and sets.

Personal Trainer Portland Oregon | Patella Tracking Syndrome | Exercises for Home

If you have ever gone up from a chair and you felt your knee cap click or snap, then this could be your problem. What we recommend is going to your Orthopedic Medical Doctor and have them evaluate what is going on and they will be able to tell you with certainty if this is your problem or not.

If they say it is, then they are going to recommend that you go to physical therapy, which a wise choice. The exercises, stretches and massage that you are going to learn from them can be implemented at home, which will make or break your recovery.

It is great when you go physical therapy, because all of the exercises are already planned out and you are forced to them or get massaged while the therapists is there. If you are not sticking to the exercises at home, then you need to find a way for them to get completed. One way is to seek a fitness professional or Portland personal trainer in your area. Most importantly, you need to take your exercise prescription that your physical therapist and physician gave you so they know exactly what they need to focus on and what to avoid.

Some of the exercises that you are going to be doing:

  1. 45 degree angle squat or isometric squat with no shoes on. The reason you will do this is because you need to strengthen the inner medial quadriceps muscle, which tends to become weak with most people.
  2. Abduction movement to both left and right side with a resistance tubing. So basically, you are moving side to side with this band in order to strengthen the medial gluteus muscles, which also will become weak
  3. Stretching and massaging the IT or Iliotibial Band, which will become tight and create a force that will cause your patella to get off track, which can result in that clicking noise.
  4. Riding the upright or recumbent bike

Portland personal trainer | Time Management | Or

One of the many excuses that everyone likes to use as their go-to for not working out is that they simply don’t have enough time in their day.  Between holiday dinners, school activities for the kids, maintaining somewhat of a social life, and work, where does working out find priority?  Here are some tips from your Portland personal trainer on how to find a way to fit everything into your day, without spreading yourself too thin.

1.  Make your meals for the week on Sunday.  Cooking can not only seem like a chore after a full day, but can also be time consuming.  Make time for exercise by freezing your meals for the week so you just have to heat them up.  Crock pot meals work well too!

2.  DVR your favorite shows.  You might not be able to bare missing an episode of Modern Family, so DVR it.  Most networks allow you to watch episodes online if DVRing is not an option.

3.  Workout on your lunch break.  Go for a quick sweat session at the gym, or a power walk with your co-worker.

4.  Complete morning activities the night before.  Pack lunches, sign off on homework assignments, decide what will be made for breakfast, etc.  The less you have to do in the morning, the more time you have to pop in a workout video.

5.  Give yourself deadlines.  You really want pick up the latest issue of your favorite magazine so you can fill yourself in on the latest celebrity gossip.  Allow yourself 20 minutes to read through it, and then head onto your next task.  It’s easy to wrap yourself into a task and wonder where all the time went.

6.  Go to bed early.  Although we may sometimes feel that there’s too much to get done in a day to go to sleep early, we are often more productive and energetic the next when we do, giving us more efficientcy to get things done.

Portland personal trainer | Stretching | Range of Motion

If you do not like to stretch, stretch between sets? Here are some tips you can use?

Stretching is often times that part of a workout that is often dismissed.  The slow, low energy movements are viewed as a waste of time, and not enjoyable.  The truth is, stretching on a regular basis can help with flexibility and return our muscles to their original state before our workout began.  Here are some ways to incorporate stretching into your routine to optimize movement and reduce tightness and soreness.

  1.  Foam roll after your warm up.  Foam rolling before your workout can help breaks up muscle knots in your body that have developed over time.  Roll back and forth on the focus area for 60 seconds, and apply weighted pressure to the more tender areas.  Although it may hurt in the moment, it will allow you a greater range of motion.
  2. Stretch in between sets.  Nothing feels better after a series of squats than stretching out your quadriceps.  Take time to stretch out the muscles being worked before heading into the next set.
  3. Stretch after your workout.  Look at it as a time to reflect on your workout.  Did you go as hard as you could have? Were there exercises that didn’t feel right? Are there particular muscles that feel tighter than others? Spend extra attention on those muscles.
  4. Assisted Stretching. You can always get some assisted stretching from your workout partner, fellow gym member or your fitness or Portland personal trainer that you are working with. Getting assisted stretching can be an excellent, especially if it is consistent during and after every workout.

Portland Personal Trainer | Visualization | Portland Oregon

Many of us want to achieve great things.  We want to be the best we can be, go where no one else has gone, and reach success that makes us feel accomplished.

There is one major thing standing in our way.  As a Portland personal trainer would tell you, if you don’t believe it, you won’t achieve it.  You have to be able to visualize yourself reaching your target weight, completing a pull up that you’ve never been able to do before, or crossing the finish line of your first marathon.  If think it will never happen, than it won’t.

Going hand in hand with visualization is hard work.  Think and plan out the things you will do in order to make your goal happen.  You’re not just going to happen to wake up one day and find that all the hard work has been done for you.  If you want something, and care about something enough, you will put in the work and get to where you want to be.

The night before your big race, visualize yourself calm before the start.  Picture yourself pushing through that hill while your legs are screaming. See yourself sprinting to the finish line, even when you feel like you have nothing left to give.  Prepping yourself for the obstacles that will stand in your way will make you that much stronger in surpassing them.

Portland Personal Trainer | Stretching | Portland Oregon

The most neglected part of a workout is what you ask? Stretching.  People often overlook it and skip on it more times than not.  It it often viewed as an uneccessarily part of the equation and left behind.

As Portland personal trainers, we know the benefits, and importance of stretching and the great things it can do for your body. Not only does it help you cool down and return your heart beat to a normal rate, but it also brings your muscles back to the length they started at.  This help prevent muscle strain and muscle pulls.

One of my clients swears by stretching, so much that she takes part in it any chance she can get.  And guess what? She’s never had a single injury in her life.  Stretching may seem like a useless thing because we’re not sweating, our hearts aren’t racing, and we don’t feel like we’re doing work.  We have to remember that stretching is so valuable, and it’s what allows us to continue pushing and challenging our bodies in our workouts to come.

Next time you finish a workout and think about heading straight for home, rethink your decision.  Think how much better you’ll feel after you stretch your body while also improving your flexibility.

Portland Personal Trainer | Neck Pain | Portland OR

Do ever find that moments into reading your favorite book, curled up and cozy on the couch, that your neck begins to ache? Or within the first hour of work you feel pain at the base of your neck from working on the computer? What gives?

The problem is we are forcing our necks into a position it isn’t meant to be in, and we’re paying the price for it.  As a Portland personal trainer, we see it all the time.  Especially when someone has reached fatigue in their exercise.  What is the common move to make? Looking down at the ground, allowing their shoulders to fall forward and their form to diminish.

Here are some tips to help you prevent neck pain and go on with daily activities with ease:

1. Keep a neutral gaze when working out.  Keep your eyes forward, and prevent your neck from extending and flexing whenever possible.

2. Bring what you’re reading up to eye level.  This could mean the menu you’re reading off of, your computer screen, or your directions on how to put your bedroom dresser together.

3.  Stretch your neck.  Your neck after all has to balance the weight of your head every day.  Slowly allow your head to fall to one side, hold it there, and repeat on the other side.

Personal Trainer Portland | Internet Influence | Portland OR

Social media influences us in many ways.  From how we dress, to how we communicate with others, to how we formulate some of our decisions on how we should eat and train.  With all of the information out there, it’s hard to narrow it all down and decide what is best for us.

When it comes to exercise, everyone wants to try out the latest and greatest workout trend.  The problem is, every workout and exercise is not for everyone, and in many cases people could get you hurt if they’re not well informed. Your best bet is to come to a Personal Trainer Portland and have a fitness assessment conducted.  They will be able to let you know what your foundation is so that you know what your body is capable of achieving.

Being new to exercise and jumping right into Crossfit isn’t going to be the smartest decision you’ve ever made. Think about what you’ve done in the past and how it made your body feel.  Before trying a new exercise you saw on YouTube, personal trainer and learn the proper form and execution of the exercise so that you can remain free of injury.