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.

Personal Trainer Portland | Mental Games | Portland OR

We’ve all heard that itty bitty voice in our head that makes its presence when things start to get hard.  It tells us that we’re tired, it’s too challenging, and we should stop immediatly.

This voice is our mental strength, and sometimes we succumb to it, and other times we ignore it and push through.  Personal trainer Portland suggests to develop the mindset earning your rest time.  If you come out of a set feeling like you had more to give, then you need to push it a little harder next time.

I always associate the level of intensity with spin class.  When you’e cranking the resistance, and pushing to hit 100 rpms for one minute straight, there’s no doubt your mental strength will challenge you.  Your legs are starting to burn, you can feel sweat pouring down your face, and breathing gets uncomfortable.  It’s important to realize that during this period, you need to keep pushing through and remain strong until the end.

When the going gets tough, remember why you’re exercising, and pushing yourself to you limits.  Is it to be more confident? To be a great role model for your children or a driving force for your significant other.  Whatever it may be, keep that in your mind when you get to the point of wanting to quit.  Carry what motivates and use it to fuel your workouts.

 

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,

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