Category Archives: Portland fitness trainer

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.

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

Personal Trainer Portland Oregon: Importance of Stability Exercises!

The importance of stability exercises is crucial to any health and fitness program because it is always those small stabilization muscles that will cause all of those aches and pains. It is very rare to have a quadriceps pain, but you make have some small area around your knee that is hurting or even in your ankle.
When you are working with your personal trainer Portland Oregon or health fitness professional, ask them about how you are going to incorporate this type of training in your current routine. They should be able to show you the different types of equipment they are going to be using in addition to the modifications that will be able to manipulate in order to your level of stabilization fitness level.

Thank You,
Portland Fitness Training

Personal Trainer Portland: Weight Loss and Cardio

When it comes to strictly losing weight, doing a fair amount of cardio can really make a difference. The one thing you need to take into consideration is how much of that weight loss is fat and how much of it is muscle. When losing weight and getting back into shape, you always want to strive to lose fat and keep as much muscle on as possible. Yes, you will lose some,but you need to incorporate different kinds of activity that will promote keeping your muscle. This can involve doing body resistance training with a TRX, stability balls, etc.
If you need to find all kinds of different types of exercises that you can do with your body weight then contact your local personal trainer Portland expert and explain to them what you are looking for. If you do not have any equipment, they can set you up on a program that will help you achieve that.

Thanks,
Portland Fitness Training

Portland personal trainer: How To Decrease Back Ache?

If you are looking for simple stretches and exercises to help with lower back pain, then here are some simple things you can do.

1. Stretch your quadriceps by grabbing your foot and bring the back heel towards your buttocks. You want to hold this position for at least 20 to 30 seconds.

2. Always hold your stomach in tightly throughout the day. By doing this, it will help decrease that lower back curve that you see in a lot of people. Plus, this will give your abdominals a great workout throughout the day.

3. Strengthen your abdominal muscles by doing some basic abdominal crunches, full or half body planks and just holding that stomach in (like mentioned above).

4. Strengthen those buttocks muscles by laying your stomach and lifting your entire leg up towards the ceiling for at least 20 reps per side.

Practice these stretches on a daily basis and implement the buttocks exercises every other day. If you need more exercises or stretches, then contact your local fitness professional or Portland personal trainer.

Thank You,

Portland Fitness Training

Personal Trainer Portland: Choosing A Personal Training Studio!

When you are looking for a personal training studio to work with in Portland, Oregon, you need to make sure that it is a place that specializes in that type of fitness. There are just too many places in this city that say they offer personal training, but it is small classes, group classes, Cross Fit or boot camps. They say they offer one on one training, but they really want you into the bigger type of classes because that is where they will make more money per hour. That is totally cool because they need to make money for the business and we all totally get that.

If you are looking for more of the one on one personal training, then when you narrow it down to all of the studios that just offer that, the numbers are going to come down to only a small handful. Meaning, you need to find a place that only offers private training, where there are no membership or amenity fees, only the cost of meeting with your Portland personal trainer.

One on one sessions are going to be more expensive, but the quality of the service, expertise and results that you will get will supersede that from any other type of training.  When you get to a level of fitness where your biomechanic’s  form and ability level are in the intermediate to advanced levels, then you can start venturing out into boot camps and maybe some Cross Fit classes. You want to develop an excellent fitness base that is focused on form, breathing technique and being able to exercise correctly when there is lactic acid buildup. These are just some of the benefits that a person will achieve when working with a professional.

Thank You,

Portland Fitness Training