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

Personal Trainer Portland Or: Spot Training and Losing Body Fat

We just want to give you a quick post on a myth about losing body fat percentage and spot training. If the area that you want to lose the most inches is where you are going to be exercising the most, then you need to do a few things to make that work. The first thing is that if you want to lose weight along the mid section of your body, you will need to incorporate cardiorespiratory exercise and start eating sensibly. Meaning, if you want to get rid of that muffin top or love handles, then do a combination move that involves your legs and a side twist, just like you are handing something over to your friend. So, you will go into a basic squat and when you come up and pretend you are going to hand something to someone. If you need more help coming up with more exercises, then consult with a personal trainer portland or a fitness expert in your area.

Thanks,

Portland Oregon Fitness

Personal Trainer Portland: The Importance of a Fitness Assessment before Training!

It is so crucial to get a fitness assessment prior to your first initial personal training session with your personal trainer. Why? This is the only way that your fitness professional is going to know what type of physical condition you are in. They can ask you all of those questions on their initial interview both over the phone and in person, but there needs to be some simple assessments done to make sure how intense the workouts need to be when you initially start your program. You will be amazed on how many people think they are in better shape than they really are, so as a veteran Portland personal trainer, this is the most important component when meeting with a new prospect and potentially a client.
Some of the assessments can be a simple treadmill test using the rate of perceived exertion scale. This does not involve running, but it is to gauge the level of intensity that is on the edge of comfortable/non comfortable. In addition, if the person has no knee or arthritis problems, the three minute bench step test is a great way to evaluate the overall cardiorespiratory condition of a person. Good luck with your initial fitness assessment and hopefully you form a great relationship with your personal trainer.

Thank You,
Portland Oregon Fitness

Personal Training Portland: THE NEW YEAR IS COMING!

People of Portland, Oregon! The New Year is coming, which means we are going to be starting out New Year’s Resolutions! Here are some great helpful hints if you are going to be having some health and fitness goals. The one thing is to set yourself up for success and break it up into small goals. You want to plan the work and then work the plan. Too many individuals will just say a number, like 10 pounds, and then they give up after a month of going to the gym. What we recommend is give yourself small goals to attain every week, because then you will feel like you accomplished small wins that will ultimately get you to your goal. Also, if you know that accountability, making time, etc. to go to the gym, then it is probably wise to hire a Portland personal trainer. It is not going to be cheap, but if you figure out how much money and time it cost you to gain all that weight and get out of shape, you will be surprised! Good luck and crush those goals.

Thanks,

Portland Oregon Fitness

Portland Personal Trainer: Shoulder Injury and Exercises to Avoid

When to comes to a shoulder injury a person needs to be very cautious when continuing their fitness program. Whatever type of action that you did to injure this area of the body, it needs to be paid attention to in order for it to heal, be strengthened and to keep it strong to avoid injury.

A common injury in the shoulder is when you irritate, tear or pull one or more of the rotator cuff muscles. A great sign that one of these tiny muscles is injured is when it hurts to put your arm over your head, it hurts to scratch the back or your head, it is very uncomfortable or even painful when you sleep, and just reaching for objects in front of you create a shearing pain.

You will probably end up going to physical therapy for this in most cases, but when someone tears this area of the shoulder, surgery is sometimes the answer. Even with surgery, you still will be able to get back to doing your exercises, sports, etc. What you need to do in the future after you have recovered is to continue to do the exercises that you learned in physical therapy and practice those at home or in the fitness gym. If you are working with a Portland personal trainer in your area, make sure the physical therapists writes down your exercise prescription so the fitness professional can add those exercises into your current routine.

The rule of thumb is that you want to always keep your shoulder girdle strong and you need to start performing exercises that are not going to put any shearing forces on this part of your body.  There are a lot of bad habits that you can create when performing resistance exercises, and a lot of us are guilty of this. Exercises such as the behind the neck lat pull-down is extremely bad for our shoulder, but a lot of people still do them. In addition, individuals who like to bring the bench press barbell to their chest, when they really only need to bring it down to 90 degrees is another way to really straining not only your chest muscle, but possible the biceps tendon, anterior deltoids and some of the rotator cuff muscles.

That is why working with a professional fitness expert is so crucial. Whether you are working with your physical therapist or your Portland personal trainer, both will help guide you through safe and effective exercises that will get you to your goals, but with correct bio-mechanics.

 

Portland Personal Training: Private Training versus Boot Camp Training

It seems that the current trend here in Portland, Oregon is either boot camp or cross fit training and both are great programs, if done by a professional company. If you want to have a Professional Portland personal training company who has great customer service, then you probably need to go with a private training facility where their specialization is private personal training, semi-private and small group, not large groups.

The one problem that a lot of clients are having a challenging time with is that all of these boot camp and crossfit business are doing Group On and Living Social deals, and cannot service the people that sign up. When this happens, the customer service of these companies tends to be affected immensely, meaning that phone calls will not get answered, they will put you on long wait lists, but at the same time they are getting paid. When it is all said and done, if you want quality personal training and excellent customer service, then you pay for what you get.

That is why you should go with a professional Portland personal training business that is amazing at customer service, will give you the personalized attention that you need and is there for each an every client, not just a Group On or Living Social voucher client.

The professional personal training business who are amazing at what they do, do not need to discount their services, so that is one thing that you need to take in consideration when searching for a reputable fitness company in Portland, Oregon.

Portland Personal Trainer: Sport Specific Personal Training

If you are gearing for the winter season and you are going to be skiing, snowboarding, cross country skiing or snow shoeing, then you need to start training NOW! The snow season can come as early as October, but we know that will melt and will either come back during Thanksgiving time or during the December holidays. What you can do is hire a Portland personal trainer to help you get in shape by training specifically for that sport.

The best thing about sport specific training is that it will create or stimulate different motor skills and neural pathways that you may not have used in awhile and you will be shocked how well you will bounce back. For example, when you are working with a Portland personal trainer and you want to get ready for downhill skiing, you will do exercises that involve step work, simple plyometric exercises, stability Bosu work and core stabilization training.

Personal Training Portland: Portland Fitness & Staying in Shape

We all want to keep that flab off our mid section, especially when the holiday’s are just around the corner. We also know that we are limited in the amount of awesome sunny days we are going to be having, but that does not mean we have to stop exercising and achieving great results from all of the outdoor activity and exercise we have been getting. If you know that it is challenging to stay motivated during that time of the year, then why not hire a personal trainer Portland to help keep you exercising, but also to keep getting excellent fitness results.

Staying in shape is the challenging part for anyone. When you want to lose a certain amount of weight or want to get to a lower body fat percentage, then we will periodically check in to see how the results are coming along. When we achieve our goal, out next goal is to maintain or improve on it. There is not going back to the way it was, and this can be challenging for some individuals because they will leave a back door open just in case they slip up and start down that path of not being healthy. If you are prone to this type of behavior, then take a proactive approach and hire a personal trainer Portland to keep moving you forward to your goals.