Tag Archives: “Portland fitness trainer”

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.

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Personal Training In Portland: Is there a Bad Food?

Is there really a bad food out there? Are french fries really that bad for you? When it comes to junk food, snack food, fried food, meaty food, etc. it all comes down to how much of you it you eat. A great example is when someone is eating small portions for a certain period of time and they have been cooking all of their food at home, and then they  go out to eat. Lets say they eat a basket of fries and some hot wings, they are probably not going to be feeling that great. For one, they are not used to consuming large portions of fat at one sitting. In addition, if they are not used to eating spicy wings, then they might be in for a surprise.
Another example is eating super healthy throughout the week and then splurging on that one day during the weekend. If you body is not used to it, it will let you know. In addition, if you decide to splurge two times during the weekend, then it could ruin any positive results you achieved in weight or body fat loss for that week.
If you want to some extra tips on how to avoid cheating twice during the weekend, ask your local fitness professional. If you live in Portland, Oregon, then I would advise doing a search for your local Portland fitness trainer or if you have a great referral.
When it comes to the types of foods, you have to go back to moderation, but also what feels good in your body. If you know if you have some salami or cured meats and you get bloated, you should probably only eat those once in a great while, because your body does not like it. In addition, if you are always craving salty foods and you need your fix, then try some popcorn with just a dash of salt.
How about candy or snack food? Can you use them to your advantage? Of course you can, especially when you are running or doing endurance types of activities. Whenever you are going longer that one hour in duration, your body is going to need to replace its glycogen and a great way is to increase the carbohydrates for that. If you are running, this can involve some kind of bar, a small bite of a snickers, shot blocks, etc. Whatever you body likes and your stomach can absorb quickly is probably what you want to use.
You probably were looking for the miracle answer, but  eat in moderation, but also listen to your body. If you are craving protein, then have some protein, but don’t eat a large t-bone steak, eat a smaller portion of that.

Portland Fitness Trainer: Personal Training

Are you looking for a great personal trainer? If you are, then you need to due your research. If you are serious about getting a Portland personal trainer or fitness expert, then you want to make sure you are finding a person who takes their profession serious. You want to make sure that this is their career and they are in it to stay. The advice is to do as much research on the person you are interested in as possible. When you speak with them over the phone or in person, ask them what is their style. What type of clients to they like? If you ask them great questions, they will be extremely honest with you.

Personal Trainer Portland Oregon: Portland Fitness & Losing Fat For Summer

The health and well being in Portland, Oregon is always a high priority, but there are a lot of individuals here that need to jump start their fitness training program. If you are having a challenging time in just going to the gym or you have not called that personal trainer Portland Oregon, then you should probably do that so you can be committed to improving your fitness and well being. You have only been given one body, so you might as well make it the best human machine possible.
Fitness should be fun and not a huge task or burden that you place on yourself. I now society has made it a lot easier to access food and it seems to be all around us. We are encouraged to eat, but there is not enough signs telling us that we need to improve our health, fitness and well-being. That is why personal trainers are so important.
When working with a fitness professional or Portland Oregon personal trainer, they will not only hold you accountable, but they will also develop ever changing fitness programs that will keep your body guessing, which will in turn produce great results.

Portland Fitness Trainer: Portland Summer Days For Fitness

When it comes to outside activities, Portland is the place to be. The beautiful surroundings, rivers and numerous trails to hike or run on are just amazing. This also means that you need to be prepared for the hot temperatures, humidity/rain and making sure you are prepared.

If you are going to be on the trails, make sure you have enough water, food, sun block, bug repellant, but most of all a cell phone or have told someone where you are going to be. If you feel uncomfortable about going on these long runs because you may feel that you are not conditioned enough or need someone to motivate you through those extra miles, especially in the heat, then start working with a Portland Fitness Trainer.

When utilizing a professional fitness expert, they can not only motivate you, but they will help you with timing your hydration and fueling your body at the correct times. Knowing your body under these conditions is extremely vital for safety, but also for accomplishing your fitness goals when conditions are not the most favorable. Consider working with a Portland fitness trainer and you will realize why the stars, celebrities and major decision makers all work with them. They understand that their body is important, so they have the best fitness professionals work with them.


Portland Fitness Training


Portland Fitness Trainer: Reduce Body Fat, Stay Fit and Eat Healthy

Body fats, especially the ones who are stored in your body can rob the confidence out of you. Whether you admit or not, you are more conscious of your waist than other parts of your otherwise fit physique.

You need to learn how to reduce you body fat to be more attractive and gain confidence. You have to think about nutrition. Reducing your body fat is attainable through the proper nutrition. You need to have a proper diet consisting of fresh vegetables and fruits, lean meat, whole grains and broiled fish.

A balanced diet includes fiber. During your youth, your digestive system is active and can perform their functions normally. Adding fiber to your menu gradually is the best way to re-activate your digestive system.

It is greatly recommended that you give your digestive system enough time to adjust to your increased fiber intake. The peel in your vegetables and fruits are rich in fiber.

If you start to work on your food intake and want to increase the great results you are achieving, then hire a Portland fitness trainer to increase that caloric expenditure to really reduce that body fat.

Portland Fitness Training

Portland Fitness Training: Losing Excess Body Fat

Tips on losing excess body fat:

1. Establish your baseline first: The key to an effective and efficient weight loss program is to know your current measurements. By comparing it with your ideal body weight, you will then know how to work your way out of all the excess body fat.

2. Increase your energy expenditure: There is simply no easy way out of a bulging body than by doing more activities than you normally do. Increasing movement is a vital key in losing unwanted fat, so do not be a slob and get your groove back.

Sad but true: All the things you know but keep ignoring:

Gaining excess body fat is easy: just keep on eating unhealthy foods and you will definitely become over weight and overly fat in just a few days. Not only that, a sedentary lifestyle will help you as well. Funny thing is that, humans know all about this and yet pretend not to know then worry about losing them in the gym. Luckily, there is an available Portland fitness trainer nearby willing to assist you no matter how heavy or how light you may be.

Losing excess body fat is not so easy: Unless you are willing to change the way you live your life then maybe it will be easy. A Portland personal trainer has all the right equipment to help you with that. All you have to do is work your metabolic rate, move your body and keep doing it until you become fitter and healthier. The longer you stay on that couch, the harder it will be for you to get out of it. Lose excess body fat NOW!

Portland Fitness Trainer: A Personal Trainers Steps to Lose Weight

1. Helps you get started

People hire a personal trainer for one purpose only and that is to set things in motion. Face it, if you are disciplined enough; you will not want anyone else to know you are actually losing weight.

A personal trainer will make sure that you wake up for your classes and that you actually get things done. Physical activity is the first thing in every weight loss program and a trainer sees to that.

2. Corrects the way you eat

They also look into what you eat as well. Normally, people leave the gym and binge on food as a reward. Well, that is fine actually but sometimes people reward themselves more than the calories that they just lost.

Losing weight cannot just depend on an hour on the treadmill, it has to be a balance of everything and personal trainers are intent on riddling up your menu as well. They will set you with a good diet plan and help you through it, or more likely, will make sure you follow it.

3. Exercises you properly

The fitness industry is filled with hypes and myths that many people enter a gym to just mimic what the next guy is doing. And they do so just because they have the same body type. Well, results will come but not how you expect them to be.

A Portland Fitness Trainer will determine what type of exercises you need in order to properly lose weight. They will give you an exercise routine that will maximize your strengths and lead you to your goal in no time.

4. Keeps you focused

This is the best advantage of losing weight with a personal trainer, is that they keep you in the game and they keep you focused. They are built to push you harder while at the same time giving you motivating words, urging you to keep going on.

Portland Fitness Trainer: Fitness Goals Need To Be Defined

Your Fitness Goal Must Be Defined And Specific

As the title suggest, avoid making fitness goals that are too broad that you yourself might be confused once you are ready to perform the fitness exercise. The goals such as “lose weight” and “go to the gym” should not be practiced. You Portland fitness trainer will propose a more specific goal statements like “do bench press for three sets, twelve repetitions each” or “jog and run for thirty minutes before working your scheduled exercises”.

Portland Personal Trainer: Nutrition, Fitness & Fat Loss

Importance of Food Intake & Exercise

With the growing concern on obesity and diseases, more and more people are seeking help and solutions sold in every imaginable forms and formula – from ‘magic’ potions to ‘instant’ weight loss programs. However despite the proliferation of cheat sheets and sneaky diet programs, if you are really seeking long-term and effective results instead of a temporary fix, everything goes back to one simple equation:

Exercise + Nutrition = Health Body

Instead of exhausting energy and resources of trying to beat the system and cheat your way to a healthy body, cut to the chase and focus on the tried and tested solution. There is just no getting around the advice your mom has drilled into you, regular exercise and smart food choices is still the best way to go.

Some of the best advice you can get in combination with going to your medical physician is working with a Portland personal trainer. Working with a personal trainer will not only help you achieve your health and fitness goals, but they will also hold your accountable when it comes to your food intake, making your appointments and following a healthy lifestyle regimen. Most of the time fat loss is a major goal that wants to be accomplished and working with a professional fitness fat loss expert will help a great deal.

Thank You,
Portland Fitness Training