Tag Archives: “personal trainer Portland Oregon”

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 Personal Trainer | Stretching | Portland Oregon

The most neglected part of a workout is what you ask? Stretching.  People often overlook it and skip on it more times than not.  It it often viewed as an uneccessarily part of the equation and left behind.

As Portland personal trainers, we know the benefits, and importance of stretching and the great things it can do for your body. Not only does it help you cool down and return your heart beat to a normal rate, but it also brings your muscles back to the length they started at.  This help prevent muscle strain and muscle pulls.

One of my clients swears by stretching, so much that she takes part in it any chance she can get.  And guess what? She’s never had a single injury in her life.  Stretching may seem like a useless thing because we’re not sweating, our hearts aren’t racing, and we don’t feel like we’re doing work.  We have to remember that stretching is so valuable, and it’s what allows us to continue pushing and challenging our bodies in our workouts to come.

Next time you finish a workout and think about heading straight for home, rethink your decision.  Think how much better you’ll feel after you stretch your body while also improving your flexibility.

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.

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.