Tag Archives: “personal fitness trainer Portland”

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 | Visualization | Portland Oregon

Many of us want to achieve great things.  We want to be the best we can be, go where no one else has gone, and reach success that makes us feel accomplished.

There is one major thing standing in our way.  As a Portland personal trainer would tell you, if you don’t believe it, you won’t achieve it.  You have to be able to visualize yourself reaching your target weight, completing a pull up that you’ve never been able to do before, or crossing the finish line of your first marathon.  If think it will never happen, than it won’t.

Going hand in hand with visualization is hard work.  Think and plan out the things you will do in order to make your goal happen.  You’re not just going to happen to wake up one day and find that all the hard work has been done for you.  If you want something, and care about something enough, you will put in the work and get to where you want to be.

The night before your big race, visualize yourself calm before the start.  Picture yourself pushing through that hill while your legs are screaming. See yourself sprinting to the finish line, even when you feel like you have nothing left to give.  Prepping yourself for the obstacles that will stand in your way will make you that much stronger in surpassing them.

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

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

Portland Fitness Trainer: Don’t Fail At Your 2013 New Years Resolutions!

About 80% of people will fail at their New Years Resolutions in 2013 and one of the biggest reasons is that they are resolutions, not goals. When you set a goal, it is mentally more important and you will be more apt to be more aggressive at attaining it. So many people want to lose 10 pounds and hardly any of them lose it, why? Well, they do not plan the work! So many individuals will shoot from the hip and have no clear direction on where they want to go, which means they will fail at their resolutions. If your goal is to lose those 10 pounds, that can be achieved in one month with a correct food plan, exercise prescription and some accountability & motivation.

If you are still serious about getting those 10 pounds off, then why not hire a Portland fitness trainer in your area. We know, you can do it on your own, and you have proven that by still making the same resolutions year after year and not being successful at it. Sometimes a person needs to put their ego aside and really ask for help, which is one of the best things a person can do. In the life coach world, they call this “Surrendering to the Process”. Good luck in 2013 and lets hit those Goals, not Resolutions.

Thanks,
Portland Fitness Training