Category Archives: diet

Portland Personal Trainer | Fit Overeating | Portland Oregon

You workout hard.  You push yourself to the limits in the gym and your body can certainly feel it the next day.  When you get home, you reward yourself with an oversized dinner, because hey you worked out right?

The problem with this mentally, that many gym goers and fitness fanatics have, is that if you work hard, the amount of food you consume doesn’t matter.  Any Portland Personal Trainer would tell you that having this mindset is fatal to your goals.  Sure, someone who works out can consume more calories than someone who is sedentary, but over consuming is where you get in trouble.

Think of it this way.  Someone has been smoke free for 2 weeks straight. To reward themselves for it, they smoke a half pack of cigarettes.  Sounds pretty hypocritical, right? The same goes for food and working out. You can workout for hours and sweat your tush off, but if you go home and eat everything in your fridge, you’ve just negated your entire workout.

Here are some tips to avoid overeating post workout:

1. Drink water post workout.  This will fill up your stomach and give your body more of a sense of fullness.

2. Eat until your satified, and have portion control.

3.  Eat slower.  You’ll achieve a sense of fullness before the entire casserole you’ve baked is gobbled up.

Portland Personal Trainer | Counting Calories | Portland OR

Many, many diets appear out of the wood work year after year.  Most of them promising to be easier and faster than any before them. While trends come and go in many fascists of life, there is one diet that has remained and lasted far beyond the rest.  The winner: counting calories the old school way.

Weight watchers falls into this category with a point system.  You’re alloted a certain amount of points each day and you keep track of them as you eat.  Counting calories follows the same principle.  You decide how much weight you want to lose and a healthy calorie intake that will get you there each day and you’re on your way!

A Portland Personal Trainer would recommend checking out apps or free websites that will tell you an appropriate calorie intake for you. Lose it and My Fitness Pal are two apps that come to mind that have brought many of my clients success.

With weight loss, it doesn’t require any fancy tools that will cost hundreds of dollars or meals that are made for you.  All it takes is the action to count your calories, the motivation to become healthier, and family and friends that you surround yourself with that will support you day in and day out.

Portland Personal Trainer | Anti Diet | Portland Oregon

Atkins, South Beach Diet, and Nutrislim all have one thing in common.  They are all diets that claim they will help you lose weight and live a healthier life, but they don’t offer any insight on what to do once you’re off the diet.  The problem is these “diets” don’t teach you how to eat right, rather they put you on a strict that has you reaching for a bag of chips as soon as you’ve made it through the final day.

These are not the only diets that have issues, they all do.  Portland personal trainers know that what most people fail to understand is that there is a reason diets don’t withstand the test of time.  Sure, you might be losing weight and fitting into your clothes better, but are you learning how to be healthy?

The key to eating right and creating a lifesyle change that will stay with you for life is making gradual changes in the way you eat.  Lets say you’re a pasta lover, and can’t imagine life without it. Change over to whole wheat pasta.  You’re still consuming you’re favorite food, but you’ve found a healthier way to do so. The small changes you make in your diet over time with far outlast any diet that has you starving yourself and eliminating food groups.

Personal Trainer in Portland Or: The Skinny on Protein Shakes!

We live in a busy world.  We find ourselves not having enough time to clean the house, make our deadlines, get enough exercise in, or being able to prepare a healthy meal.  While life does put restrictions on the things we have to or want to do, there is a happy medium.  In this case, getting adequate nutrition doesn’t have to consume large amounts of time, allowing us to take in what our body needs without making a mess in the kitchen.

Protein shakes used to just be common in the body building world.  That’s not so much the case anymore.  More people are taking notice and interest into the product, including women.  Most females steered clear of shakes because they feared they would put on considerable amounts of muscle mass and appear bulky. This is nearly impossible.  Women don’t have nearly the equivalent of testosterone in their body as men to allow for such things to happen.  Another false statement is that protein shakes make you gain weight.  If you follow the directions on the label, you’re golden.  Weight gain happens when people start adding in whole milk and nut butters to their shakes to make it taste more like a well-deserved dessert. If you are working with a fitness professional or personal trainer in Portland Or, they may want you to at least consume some kind of protein and carbohydrate within one hour after exercise, to replace what you may have used during your intense training session.

The purpose of protein shakes is to help our muscles heal and become stronger.  In order for you to get the best bang from your buck, they are best consumed within an hour post workout. Sure, you can consume a serving size of your favorite meat to fill your protein needs, but post workout protein shakes are your best bet. They absorb more quickly within your body than solid foods do, and they begin repairing the muscle tears from exercise so that you can heal and develop stronger muscles.

Now what kind of protein should you purchase, with so many different options at your fingertips? Whey protein is most likely your best bet.  This type of protein is highly digestible and leaves you feeling full and recharged.

Portland Oregon Personal Trainer: How Important Is Hydration?

When it comes to working out, exercising in the heat or cold, or just going for a slight job; hydration is key! If we are too look at what we need to live with, water or fluid intake supersedes food, especially when working out. That is why planning for your workouts is a great way to keep fitness fun, but also safe!

Just remember that you should drink some kind of fluid during exercise at least every fifteen minutes. If the conditions are extremely hot, then you will want to keep drinking fluids at a quicker rate, but you do not want to drink too, especially if you are playing a highly skilled sport that requires ballistic power and endurance. If you need some extra tips and you are working with a Portland Oregon personal trainer, ask them to write down some more guidelines that you can follow.

Thank You,
Portland Fitness Training

Portland Fitness Trainer: Don’t Fail At Your 2013 New Years Resolutions!

About 80% of people will fail at their New Years Resolutions in 2013 and one of the biggest reasons is that they are resolutions, not goals. When you set a goal, it is mentally more important and you will be more apt to be more aggressive at attaining it. So many people want to lose 10 pounds and hardly any of them lose it, why? Well, they do not plan the work! So many individuals will shoot from the hip and have no clear direction on where they want to go, which means they will fail at their resolutions. If your goal is to lose those 10 pounds, that can be achieved in one month with a correct food plan, exercise prescription and some accountability & motivation.

If you are still serious about getting those 10 pounds off, then why not hire a Portland fitness trainer in your area. We know, you can do it on your own, and you have proven that by still making the same resolutions year after year and not being successful at it. Sometimes a person needs to put their ego aside and really ask for help, which is one of the best things a person can do. In the life coach world, they call this “Surrendering to the Process”. Good luck in 2013 and lets hit those Goals, not Resolutions.

Thanks,
Portland Fitness Training

Portland Personal Training: How Many Carbohydrates Do You Need?

It seems that people are still cutting out there carbohydrates from their food plan, but it is an essential food component, especially if you like to sweat and workout hard. Did you know that carbohydrates should represent about 65% of your daily food intake. The equation you can use to determine how many carbohydrates you need is as follows:

Carbohydrate Equation: (Take your Weight in lbs) X (3)
(Take your Weight in lbs) X (5)

If you are working with a Portland personal trainer or fitness professional, make sure they are making you keep a food journal so you can keep track of your food habits. In addition, if you seeking more advice about food and need an exact food plan, then it is highly suggested to consult with a registered dietitian in your area.

Thank You,
Portland Fitness Training

 

Portland Fitness Training and Working Out On Thanksgiving Day!

Thanksgiving is only a few days away and we know that a lot of personal training clients are going to be putting those workouts aside for that day and just eating everything in sight. The one thing that we recommend is to do some activity throughout the day. For example, organize a long walk, hike or even a small run with a group of friends in order to get the body to start burning calories, getting that metabolism in hyper drive and to just start the day off right. You are going to be snacking all day, so do your best to do some activities, such as ping pong, tennis, boccie ball, horse shoes, etc. Do something that is fun, involves family and/or friends and will heat that body core temperature up. Some of us will be going skiing, because a lot of the major resorts will be opening up on turkey day, so that is another possibility too. You can bomb down the mountains all day or even half day, and then head back home for some excellent food.

Thanks,
Portland Fitness Training

Personal Trainer Portland: Getting Results and Keeping the Fat Off!

In order to get the best results you had to follow these two principles. The first one is that you should hire professional assistance through the means of a personal trainer Portland fitness expert. The second is that you need to stick with a food and exercise program and do not deviate from it. Meaning, once you pick a program you need to stick with, because it will work if you follow it and surrender to the process of doing it how it is supposed to be done.

Consistency is key! We have heard this a lot growing up, but it is really true and it is a simple concept to follow. Too many of us want it now, but when you follow the program and keep pushing along, even when we do not want to, you will create amazing results. In addition, too many of us will start a program, be all Gung-Ho about it and then quit because it was not producing results fast enough. That is why a lot of people fail at their New Year’s Resolutions! They fail to plan and prepare and just do. They need to plan the work and then work the plan. When you are in the planning phase this is the best time to work with a Portland personal trainer. They will know how to structure and implement a program that is going to generate results.

Portland Personal Trainer: Nutrition, Fitness & Fat Loss

Importance of Food Intake & Exercise

With the growing concern on obesity and diseases, more and more people are seeking help and solutions sold in every imaginable forms and formula – from ‘magic’ potions to ‘instant’ weight loss programs. However despite the proliferation of cheat sheets and sneaky diet programs, if you are really seeking long-term and effective results instead of a temporary fix, everything goes back to one simple equation:

Exercise + Nutrition = Health Body

Instead of exhausting energy and resources of trying to beat the system and cheat your way to a healthy body, cut to the chase and focus on the tried and tested solution. There is just no getting around the advice your mom has drilled into you, regular exercise and smart food choices is still the best way to go.

Some of the best advice you can get in combination with going to your medical physician is working with a Portland personal trainer. Working with a personal trainer will not only help you achieve your health and fitness goals, but they will also hold your accountable when it comes to your food intake, making your appointments and following a healthy lifestyle regimen. Most of the time fat loss is a major goal that wants to be accomplished and working with a professional fitness fat loss expert will help a great deal.

Thank You,
Portland Fitness Training