Tag Archives: exercise

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

 

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 training: How To Lose Fat!

If you are struggling with losing fat, then here are few tips that you can utilize to help attack it and make it go away. The first thing you need to do is write down everything that you are doing in regards to your current plan. This means that you need to write down all of your exercise, what you are eating on a daily basis, your sleep patterns and the goals you have set out to achieve. If you have not done any of this or are just working out for the sake of working out, then we need for you develop a plan of action and so you are geared up for success.
The first rule is that you need to know that it takes 3500 calories to burn a pound of fat. So if you can find a way to eat less and burn more calories that will total up to that number, then you will lose a pound of fat weight per week. This can be a combination of factors and it does not all have to come with diet restriction. If you were to burn 250 calories per day from exercise and cut out 250 calories from your current diet, then you would lose a pound per week. The same goes for if you increased your intensity level with exercise, you would lose more per week.

Thanks,
Portland Fitness Training

Portland Fitness Training: Is Low Carb For You?

Here is a quick question you need to ask yourself first before going low carb: have you wrote down your food for at least a week and noticed that your diet consists of carbohydrates that is composed of refined sugars and processed flour? If this is a high percentage of your diet, you may benefit from getting your carbohydrates and fiber from other forms of carbohydrates such as vegetables, fruits, etc. Also, increasing the amount of lean proteins that come from fish, poultry, and lean meats can be very beneficial for you. As usual, always consult your physician, registered dietician, nutritionist or health professional.

Thanks,
Portland Fitness Trainer