Tag Archives: “personal trainers in Portland Oregon”

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 | 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.

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 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