Category Archives: Training

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

 

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.

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 | 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.

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 Personal Trainer: What to avoid in exercise with a tight lower back?

 

A majority of the population these days suffer from lower back pain.  For many of us, this is due to our jobs. Sitting for extended periods of time, minimal movement, and poor posture are the main culprits. Our Psoas muscle, which attaches to the vertebrae of the lower back and the head of the femur, is forced into a shortened state when seated for hours on end. This pushes our pelvis forward and creates stiffness.

So what should be avoided in exercise to prevent your tight back from getting tighter? For one, exercises should be performed standing if possible.  You spend all day sitting anyhow; compromising your low back, why complete seated exercises in your workout? Secondly, steer clear of any exercises that are going to force your spine to bend forward.  This includes deadlifts, many core exercises (crunches), etc. These exercises force your spine into a position they’re already in for most of the day, not to mention these movements place increased pressure on your low back. Lastly, when completing twisting exercises, do so with little to no weight and at a slow, controlled tempo. Slow twisting movements can actually stretch out and elongate the muscles of your low back, alleviating some of the tightness that is occurring.

More movement is crucial to a healthier you, especially if you are sedentary for the vast majority of your profession.  Set alarms to encourage a walk around the office every hour, a trip to the water cooler, or a chat with a coworker. Your low back will be happy you did. If you are currently working with a Portland personal trainer or fitness expert, always let them know how your back is doing or if there are other tight muscles you are concerned about. This will allow them to maybe modify the training session, or what types of stretches to incorporate throughout the workout.

By Portland Fitness Training

Personal Trainer Portland Or: Importance of Consistency and Commitment in a Fitness Program

Embarking on a health and fitness program should be taken more serious than what people usually do when they make their New Year goals or resolutions. This is especially true for individuals in the Northwest, because it is like we get 2 year resolutions. One s when everyone does it January 1st, but the other is when the sun consistently stays out and everyone is going to say they are going to be super active outside, etc. When it comes down to it, when these individuals strip down to shorts, break out the workout clothing for outdoor activities, they do not like what they see. Not only do they need some color (we all lose some during those cold months), but they were not doing anything during the fall and winter, so of course they are not going to stay consistent outside. In addition, if the temperature flips to the 90’s then all activity shuts down, because no one exercises in the cold here and no one exercises when the temperatures get heated up. So what are we supposed to here in the Portland, Oregon area?

One way of overcoming this is to find a great workout partner who can be consistent and is willing to make the commitment with you. The other is to find an excellent personal trainer Portland Or professional in your area. Like any goal, if you stick to the plan regardless of what is thrown out you, including Mother Nature, you will eventually reach your goals. With the help of a fitness professional, you are bound to reach they quicker, more efficient, safer and develop a balanced healthy body at the same time. Have a great summer and we will be checking back.

By Portland Fitness Training

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