Category Archives: portland personal trainer

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.

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 | 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.

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.

Personal Trainer Portland | Music Motivates | Portland OR

We’ve all reached that point in a workout where our mind is telling is that our body is tired and we just should stop.  We’ve hit our limit and couldn’t possibly do anymore.  We desperately look for a distraction so that we finish our workout strong and not stop short.

Your personal trainer Portland believes that music is a great detterent from the challenge, both mentally and physically, that a workout can bring.  Our mind tends to take over and thoughts of fatigue and struggle take over our body. A great song or playlist may be just what you need to push through those thoughts and maintain a good workout.

There are some things to consider when choosing your music to workout to.  First and foremost, it should be song(s) that you enjoy.  Secondly, your music should be something that excites you.  It might be that song that comes on the radio that makes you want to break out in dance, or that song you want to belt out from your lungs because it really resonates with you.  Those are the songs that should make up your workout playlist.

These songs should ignite a powerful feeling inside you.  Anger, happiness, a feeling of strength or accomplishment.  Even songs that make you sad may help you power through a workout.  Everyone is different, and sounds affect people in various ways.  Find what motivates you, and play it loud and proud in your next workout.

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.

Portland Personal Trainer | Headband Importance | Portland OR

How many times have you seen someone working out in the gym, constantly pushing their hair back out of their face? A Portland personal trainer would tell you this is a waste of time and interrupts the focus of your workout.

The last thing you want to worry about while you’re lifting weights or running intervals on the treadmill is fretting about a strand of hair that falls before your eyes and impairs your vision. Sure, bobby pins can help secure the loose ends for the time being, but they’re not going to keep them at bay for the duration of your workout.

There are many hair accessories and options out there, but not all will be effective.  Here are the things you want to look out for when picking out a headband:

1.  Make sure the headband has some width.  If it’s too thin, it’s not going to be very helpful in keeping your hair back.

2.  Choose a headband that fits nice and snug.  If it’s too loose, you’ll have more than just a few strands of hair to worry about.

3.  Ensure that the headband has an sticky elastic band on the underside of the headband.  This prevents it from moving back and forth on your head.