Monthly Archives: August 2013

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.

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.

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.