Tag Archives: fitness trainer portland

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.

 

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

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.

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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.

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Portland Fitness Training

Personal Trainer Portland Or: Maintaining A Tight Stomach

When it comes to fitness training and training women, they seem to have more drive when it comes to getting back that body that they use to have. In addition, women tend to be more proactive when it comes to their health, especially when wanting to make sure they stay in great condition. This is extremely important when a woman starts to age and they want to make sure their bone density stays consistent and does not decline with age.

Another want that this demographic likes to have is a nice tight mid section. It can be very challenging for a young lady to keep their mid section tight, especially after having a child. One of the biggest key components to staying in shape and maintaining great tone when pregnant and after having the baby is to stay consistent with your exercise. Even though the intensity is going to decrease as a woman gets farther along with her pregnancy, she can bounce back really quick if they are active during their entire pregnancy  unless instructed by their physician. If you are looking to keep your mid section in check prior and during pregnancy, then do your investigation and hire the best the personal trainer Portland Or that you can find and then stick with them.

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Portland fitness training

Personal Trainer Portland Oregon: Always Work Those Core Muscles

What every workout plan, routine or program you decide to do, always make sure that you are doing some activities to exercise your CORE Muscles. These will not only help prevent major injuries in the future, but it is a great way to keep you strong throughout your daily activities. If you are working with a Portland Oregon personal trainer, then let them know you would like to have some extra exercises to do at home that will help your CORE muscles so that you will have a strong and healthy mid section.

Thank You,

Portland Fitness Training