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