Personal Trainer Portland | Mental Stamina | Portland OR

Attitude is everything when it comes down to the things we want to achieve in life.  If we think we can’t do something, we won’t.  If we think we can do something, and work for it to make sure it does happen, guess what? It proabably will.

Your mental attitude when it comes down to working out is just as important.  I have many clients who come into the studio and confess to me that they workout until it starts to get hard, and then they stop.  Why is that? The truth is, your body might in fact be tired, but your brain is telling your body that it is past it’s threshold, and you listen. While your Personal Trainer Portland has a job to prove to you that you can in fact do more than you think, you have to believe it as well.

Here are some tips to keep in mind while you’re working out, so that you can keep progressing to your goals.

1. Don’t let the negative thoughts win.  Immediately replace the “I can’t” with “I can!”

2.  Focus on why you’re doing this in the first place.  If you didn’t push past the uncomfortable, you wouldn’t get to where you want to be.

3.  Surround yourself with people who support you in your goal.  When you keep positive people and relationships in your life, your positivity will only flourish.

Portland Personal Trainer | Group vs. Private | Portland Oregon

So you want to get moving and feeling great, but you are torn between taking classes at your local gym, or hiring a Portland personal trainer.  There are benefits to both, but in terms of safety and effectiveness, one trumps the other.

Group classes are very popular and people enjoy them because the focus is not all on them.  They can hop into class, find a place in the back, and exercise without even being noticed.  This sounds like an ideal situation for most, but the lack of attention on you can be the cause of an injury.  Without a private trainer having their sole focus on you, it’s a high probability that you will perform an exercise incorrectly and end up out of commission for a solid period of time.

When you hire a professional for personal training, their full focus is on you.  When you are with them, you are their number one priority.  They know your goals, your limitations, and interests to design a program that is safe, challenging, and results driven.

Training should be enjoyable, safe, and push you to your individual limits.  There’s no way a fitness instructor can cue in on everyone’s goals. Hire a personal trainer so your expectations and goals can be met.

Personal Trainer in Portland Or: The Importance of FAT in our DIET!

When someone is dieting or watching their waistline, there is one thing that almost always rings true.  They read and study the nutrition facts on the back of the box, container, or package.  Aside from calories, the fat content is usually the first noticeable piece of information. If it’s too high, that item is put back on the shelf and shopping is continued. When you are working with a fitness professional or personal trainer in Portland Or, the warm-up is a great time to talk about what is working and what is not when it comes to your food intake. This is also a great time to ask for suggestions or games we can play in our heads to stay on track.

People have embedded in their brains that if we eat fat, we will get fat. While too much fat (as well as anything in excess) is not good for you, we need fats in our diet to maintain a healthy lifestyle. Sounds a little bit hypocritical, right? Wrong. According to the USDA, our diets should consist of about 20-35% of calories from fat, and there’s good reason for this.  Fats allow our bodies to develop and grow as they should.  They also provide the most concentrated form of energy than any other macro-nutrient, which comes in handy when we’re hitting it hard in the gym or throwing a children’s birthday party. Essential cushioning for our organs is provided by fat, which also helps us absorb a variety of vitamins. Among other things, fats also provide taste and stability to the foods we eat. We wouldn’t want to be plugging our noses for every little thing we ate, now would we?

This is not to say that a diet of deep fried foods is the way to go.  Keep track of the amount of fat that you are consuming, because too much of it can cause some pudginess to develop around your midsection.  Fat does not have to be the enemy of a healthy lifestyle and weight if we don’t let it be.

 

Portland Personal Trainer: What is a great core exercise for beginners and why?

The image of what fit looks like in many people’s mind is typically an individual who has a strong, defined core. We might quickly hop onto YouTube and search “best core exercises” so that we can be /time efficient with our goals. While the exercises you find might be great for your core, they may not be the best for you right off the bat.  Think of it like this.  You have been hiking for several hours in the summer heat. You need to cool off.  When you see water, you make a mad dash for it and jump right in. Now your body is in shock from the quick temperature change. The same occurs with core exercises.  You want to ease yourself into a program that will develop your muscles so that later on you are able to perform more challenging exercises with correct form and no injuries. So where to start? Standing core exercises are great for a beginner.  These focus on stabilizing your spine while fully engaging your core, without having to strain your neck. Try a standing oblique crunch. Place all of your weight on your left leg, with a slight bend in your knee. . Take your right arm and place it behind your head with your right leg out to the side. Without pulling your head down, move your right knee up so that it meets your right elbow for a brief hold. Complete as many as you can, and then switch for 3 rounds total! If you need some more advice, consult with a Portland personal trainer or fitness expert to assist you.

By Portland Oregon Fitness

Personal Trainer Portland Or: Not Enough Sleep

If you are not getting enough sleep, then it is going to hinder your workouts, even when you are working with a fitness professional or personal trainer Portland Or. This is not saying that you are going to not have an amazing workout, because you will. What we are getting is that is your body could be tired and not well rested, which create muscle fatigue quicker or lack of muscular endurance. There will be times when that exercise was not as hard, but when you do not have the proper rest, then you will notice you may get tired quicker or it is just mentally challenging this specific day. All of this can stem from not getting enough sleep, not resting your body on your day off’s and just recovering. Listen to your body and get some sleep.

By Portland Oregon Fitness

Portland Personal Trainer: TRX Training and its Importance!

Suspension training has always been around us for a very long time, especially in gymnastics. If we are to look at their bodies, how strong they are, we can all assume that our bodies can be all the resistance we will need. It is just about the angle that we lift it or propel us that creates that strength, power and endurance.

When TRX came out in the market around 2006, it was gaining traction, but not a ton of it. It was not until CrossFit really started to take off and box gyms were popping up every where that TRX was starting to get super popular. One of the main reasons is that it really cuts down on the expense of buying a ton of fitness equipment and it it is easy to store or just hang up. Also, when you have a bunch of TRX’s suspended from anchor points, it looks pretty cool, especially when  you have a large group doing the routine.

Overall, it is an important tool in any Portland personal trainer or fitness professionals tool box for their clients.  Lastly, one of the best things that the TRX can be used for is if you travel a lot. It easily folds up in a little bag that can be stored in a suit case or in carry on bag. If you have not tried out one of these, then we would suggest finding a small personal training studio in your city and ask about it.

Thanks,
Portland Oregon Fitness

Personal Trainer Portland Or: Best Exercises To Rehab Your Knee!

One of the best exercises to rehabilitate your knee or just to get it moving again is the stationary bicycle. If you have back problems, then the recumbent bike will be the choice you want, but if you do not, then use the upright bike. The reason this exercise is great is because it allows you to get full range of motion without putting a lot of stress or pounding on the joint that you would get from running. In addition, it will work all of your major muscle groups in your lower leg, which is what you want.
If you are experiencing knee pain or need to adjust your workouts because of an old injury, make sure you let your personal trainer Portland Or know about this so they can alter an modify the exercises and include the bike too.

Thanks,
Portland Oregon Fitness

Portland Oregon Personal Trainer: Movements That Cause Knee Pain

Knee pain is something that most of us will experience in our lifetime. For individuals who are constantly exercising and playing sports, these aches and pains in this area of the body happen more frequently. So, what are some of the movements that can create this type of pain? They can be caused from: quick lateral movements, planting your foot wrong, incorrect bio-mechanics when lifting weights, improper equipment, genetics, having walking gait issues, etc. Also, tight and weak muscles can cause the knee cap or patella to have misalignment  which can cause shearing forces that result in pain in that area of the knee. Sometimes just stretching and strengthening the areas of the lower body that need addressing can create a ton of relief for people suffering from knee pain. If you are looking for someone to help you with this, we recommend seeing your physician first, a physical therapist and then a Portland Oregon personal trainer. Once you have been released from therapy, it is always wise to take that prescription to a personal trainer who can keep your program going to you keep creating positive results.

Thank You,
Portland Oregon Fitness

Personal Trainer Portland: Plank Exercise

Why is the plank exercises such an important component to any fitness routine. The reason is because it really activates all of the core muscles that are necessary to making your entire mid section strong. If you are strong enough you can do them on your toes for an extended period of time, but if you are new to the plank, then holding that position on your knees is perfect.

There are a lot of variations of the plank exercise and if you live in the Northwest, I would highly suggest that you contact your local fitness professional or personal trainer Portland to help you learn all of these. Once you get the hand of it, you can then start to incorporate resistance training in the plank position. Have fun with this and always consult a professional if you have any questions.

Thank You,
Portland Oregon Fitness

Personal Trainer Portland Oregon: How To Strengthen The Core Muscles

When it comes to power, strength, endurance, balance and just being stable, the CORE muscles are at the forefront. Without having a strong core, you are missing out on a key component for staying fit that can push you to that next level. If you are in the industry you will always hear the words, make sure you engage your core. The reason we say this is that in order to prevent injury, we need to make sure that our legs are giving us a great base, and our core is activated to prevent injury that can happen from lifting a weight or performing a simple motion.

Thanks,
Personal Trainer Portland Oregon