TRX ROW with Shoulder Press | Portland Personal Trainer | Kettlebell

When you want to spice up your TRX workout it is probably time to start adding in some traditional weight lifting movement patterns with the suspension device. A great way to start doing combination exercises is to use a kettlebell with some of your TRX routines. For example, if you are doing a one arm TRX single row when you are pulling your body forward you can also add in a kettlebell shoulder press and when you are going into the lower or eccentric phase, the kettlebell is also too. 
This is a killer workout routine and it will really challenge not only the back muscles, but it will exercise the shoulder and heart and lungs as well. If you are working with a fitness professional or Portland personal trainer, ask them about incorporating both types of resistance training into one combination move.

Portland Personal Trainer | When To Change Shoes | Warning Signs

One of the biggest mysteries when working out is when should you change your athletic shoes. Yes, if you are a fashionista, then you probably will change your shoes when the new and improved shoe comes out. But what about us individuals just keep our pair of shoes forever and they are all worn out and look like they have been put the ringer.

The one big cue that one should look for is:

  1. Are they falling apart?
  2. Do they still have the traction that helps you grip or perform like you need too?
  3. If they are waterproof or resistant, have they lost that element?
  4. Does your body hurt in certain areas when wearing them

We are going to pick up on number 4! One of the big tell-tell signs of when to change your shoes is you need to listen to your body. Is your body aching in places that it has not ached before? Besides being sore, are some of your joints in your ankles, knees and hips starting to show signs of this type of pain. If you have been wearing our shoes for some time, it may be a sign that you need to invest in a new pair. If you are working with a fitness professional or Portland personal trainer, have them look at your shoes and see if they can identify any discrepancies. 

personal trainer Portland | Health Myths | Oregon

With so many bits of information thrown at us about what is and what isn’t good for our body, it’s hard to keep everything straight.  What’s actually fact, and what’s stuff we want to believe when in fact it’s really nonsense?  Here, your personal trainer Portland takes a look at common myths and busts them so you can stop pondering and start doing and believing what’s right for your body.

1.  Gluten free foods are better for you.  People who suffer from celiac should avoid gluten because it causes discomfort in their body.  Those who don’t suffer from the disease will not get any added benefits from eliminating it from their diet.  Gluten free foods are often made with refined sugar, which doesn’t do our body any good.

2.  Late night eating causes us to gain more weight than food eaten during the day.  Overeating makes you gain weight, not the time of day you eat. Calories are calories.  What you eat and how much of it you eat affects your weight.

3.  Fasting periodically is important for your body to remove toxins.  Our body is a marvelous machine. So great even , that we have our own built in mechanisms for removing toxins called the liver, kidneys, and spleen.  There is no scientific evidence that proves that not eating or juicing will cleanse our body.

4.  If you exercise, you can eat as much as want.  This a common myth among new exercisers, and veterans alike.  They assume that because they’re burning more calories, they can afford to eat more.  The truth is, unless an individual is enduring grueling workouts that last for hours on end, calorie consumption still needs to be monitored.  Calories in are much quicker than calories burned.

Before you believe information as fact, do your research or talk to your docter!

Portland personal trainer | Nutrition | A Cheat Day

Why is having a cheat day so important when you are on a food plan?

Cookies, ice cream, cake, brownies, and chips are just some of the popular treats we love to hate.  They bring such enjoyment to our taste buds, but we fear they will ruin our success. Did you know that allowing yourself a cheat day to enjoy some of these foods is just as important as the days you eat healthy? Here are some top reasons why cheat days should be included into your healthy lifestyle.

  1.  Prevent you from feeling deprived.  When we are told we can’t or shouldn’t have something, we want it more.   Allowing yourself to have the chocolate gelato you love so much on Sunday night, will feed that urge without harming your progress.
  2. Rewards you for healthy choices.  All week you eat healthy, skip on the bread basket when you go out to eat, order your dressing on the side, and load up your meals with fruits and vegetables.  If you think of your cheat day as a reward for hard work, you’re more likely to stick to your healthy choices.
  3. Helps keep you sane.  If you tell yourself that you’re done with eating pizza, the next thing you know, you’ll probably be hearing about it and seeing it everywhere.  The key is moderation.  Don’t overdo it on your favorite foods. Enjoy them and practice portion control.
  4. Exercise. Do a little exercise too on your cheat day. Even if you are taking your day off from those crazy intense workouts with your workout partner or Portland personal trainer, go for a walk or hike! It will not only burn calories, but you will feel less guilty about having that fun snack.

Portland Oregon Fitness | Cardio & Strength

There are those of us out there who are cardio kings and queens, and others who prefer hitting the gym for a solid strength training session.  The key to being fit and healthy is incorporating both of these forms of exercise into your fitness regimen.

Portland Oregon fitness emphasizes completing cardiovascular fitness for 150 minutes a week.  That’s 30 minutes a day, for 5 days.  Totally doable.  Then two days a week, they come and see us and we focus on the strength training aspect of their routine.

I had one client the other day who was stating that they could see their legs getting tighter and thinner, but their stomach size seemed to be staying the same.  In order to expose the muscles underneath the fat, you have to of course lose the fat. That’s where being avid with you cardiovascular exercise is crucial to making this happen.  If you’re under then impression that completing two strength sessions a week is going to help you achieve your goals, well it’s not.

It takes hard work to get where we want to be, and that means planning time to get in workouts on our own.  Once you make this apart of your daily routine, it will become easier to stick to.

 

Portland Personal Trainer | Keep Calm | Portland Or

Busy lives often times equals stressful lives.  We get so caught up in the hustle and bustle, that we forget how to be calm, how to just let things happen.  We exercise and eat right, but do we know how to control our emotions to keep our body healthy.

As Portland personal trainers, we know that working out is often a great way to to release stress.  It brings on endorphins and makes us happy, but what are some other ways that we can control our stress?

Below our some ideas and tips to help keep you stress levels low:

1.  Breathe! We often forget to take things as they come and rather try to plan out every little thing.  When something unexpected happens, we panic.  Dealing with things as they happen will help us stay calm and in control.

2.  Remind yourself that you are only one person.  Putting two much on your plate is a recipe for stress.  Challenge yourself, but be realistic about it.  Allow yourself to set goals that are achieveable and won’t have you pulling all nighters.

3.  Don’t be afraid to ask others for help.  It’s not a sign of weakness, but rather a way to get more accomplished. Ask your significant other to pick up the dry cleaning while you get the house cleaned for the in-laws.

Personal Trainer Portland | Child Obesity | Portland Oregon

We are all aware of the state our nation is in on the obesity level.  People are getting heavier and heavier, year after year, and our health is suffering for it.

Personal trainer Portland knows healthy living and eating right starts with adults.  If parents aren’t able to show their children how to eat right and implement exercise into their daily life, how will they ever learn?

Many adults have the idea that because their children are young, they have a fast metabolism and don’t have to watch what they eat. While children may be able to consume more without it having an affect on their body composition, this doesn’t mean their diet should revolve around oreo cookies and vanilla shakes.

The saying, “we are what we eat” rings true.  If our children are filling their diets with junk food, their body is lacking the nutrients, not to mention the energy it so badly needs.  Adults need to be the ones to show children how to eat in moderation, and make healthy choices so that they will carry that knowledge into their adult lives.

Changing your diet does require an awareness at all times as to what you’re putting in your body.  Don’t purchase foods that you know won’t be able to resist eating multiple servings of in one sitting. Make a point to eat meals together so that you can monitor, and also support what others in your household are eating.  It takes effort, but it is well worth it.

Portland Personal Trainer | Hydration | Portland OR

Have you ever experienced that feeling where you try to swallow but it feels like you every bit of saliva has escaped your mouth? That you’re housing a couple dozen cotten balls that are making talking, breathing, and eating nearly impossible?  This is a clear sign that you are already dehydrated.

As a Portland Personal Trainer, we make sure that our clients are getting suffiecient water throughout their workout.  If the clients are not sweating, this is also a tell tale sign that they are not drinking enough water.

When our body is telling us that it is thirsty, we have already let dehydration set in.  Being consistent with our water intake is key to ensure that we do not fall victim to this. Hydrating ourselves allows our body to continue its functions as well as keeps us having a clear mind without feeling dizzy or light headed.

Here our some tips to help you keep water consumption a priority:

1. Have a water bottle with you at all times.

2. Give yourself the goal of filling up your water bottle twice before lunch, and then twice before you leave for the day.

3. Encourage others to drink more water as well.  Personal Trainers will tell you that buidling a support system will help keep you accountable,

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.

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.