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. 

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 Fitness Trainer | Planning Ahead | Portland Oregon

Let’s take a look at your typical day.  Your alarm goes off, you hop in the shower before the kids wake up, then you rush down the stairs to get their breakfast made and lunches packed.  As your children file down the stairs, you scramble to get their lunches in the correct backpack. You manage to have a spoonful of oatmeal before rushing out the door to get them to school, and head to work yourself.

If you ask a Portland Fitness Trainer, planning ahead is crucial to staying focused on your goals and making your life a whole lot easier.  As our lives get busier, we have so many things on our mind that we forget to allow time for ourselves as well.  You plan ahead for your kids, why not yourself?

As your day is winding down, take time to plan ahead for your breakfast and lunch for the day to follow.  Allow for something easy to grab on the go like a Larabar or single serving greek yogurt.  Pack leftovers from that nights’ dinner or a salad packed with veggies for your lunch the following day.  The more you plan ahead, the chances of stopping off at McDonalds on your way to work of grabbing that slice of pizza for lunch greatly lessen.

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.

 

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