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

Portland Personal Trainer: Stability & Balance Equipment

When it comes to stability training there are a few apparatuses that you can use that can help you. One of the earliest ones is the basic balancing disc, which can be purchased online or at a local fitness store. The second is a wobble board that either comes in a hard durable plastic or in the original wood format. Both of these different types of equipment are inexpensive, but very effective. The last one that we would recommend getting is a BOSU balancer and this can be purchased at your local Target store, but if you want the pro version then you have to order that either on Amazon or through a specialty fitness equipment store. If you want to learn more about these types of equipment and exercises, then we would highly suggest contacting your local fitness expert or if you are in the Northwest, your Portland personal trainer. Good luck and have a fun time using these different types of tools to help you with your balance and stabilization.

Thanks,
Portland Oregon Fitness

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

Personal Trainer Portland: It Is Cold In Portland, But Keep Exercising, Stay Fit!

Yes, it is getting cold her in Portland and today December 9th, 2012 the temperature was  at 42 degrees, but that does not mean you need to stop exercising. If you are having a challenging time getting motivated, then you need to SNAP OUT OF IT and get off that couch and get moving. No one gets in shape by thinking about it worry that it is cold here in Portland, Oregon. I know, you can go to your local pub and get an excellent micro beer, but that is just going to make that mid section of your stomach just stick out even more, or better yet, make lose love handles turn into a muffin top. The best thing you can do is call a buddy to go to the gym with, sign up for a sponsored running event or hire a personal trainer Portland or fitness expert in your area. A lot of you are going to say, “Lets just start after the holidays”, but the longer you put it off, the more challenging it will be to get that fat to shrink off of you, so you might as well start off at a rate that will keep you consistent and then you can up the intensity and frequency when the holidays are over. You can do, so make the commitment either by yourself or with a great friend.

Happy Holidays,
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.

 

Personal Trainer Portland: Stay Positive, Make Goals, Always Push Yourself

The one thing about anything in life, you need to stay positive, make goals so you know where you are going and always strive to push yourself out of your comfort zone! The reason we are saying this is because that is where wonderful things will happen. This is when you will make the great strides that you have wanted. These are the little miracles that happen everyday! They are not huge, but they are small, but meaningful and when they keep happening, that is when major positive things happen.
The same goes for when you are wanting to take your body and health to the next level. If you want to go above and beyond what you are capable of, that is when you hire a fitness professional in your area. If you live the Northwest, that is when you would hire a personal trainer Portland to help you accomplish those goals and help you create ways to surpass those obstacles that are hindering you from becoming what you need to become.

 

Portland Personal Training: Lower Back Pain, Here Is Some Information!

Lower Back Muscle Aches, What Can Be Done?
Portland Oregon Personal Trainer Shares Some Tips Portland Personal Trainer and Fitness Expert Kisar Dhillon offers some key health and fitness tips on how to alleviate those lower back aches that can be done on a daily basis and they are simple to do.

Portland, Oregon (PRWEB) October 02, 2012

Lower back pain seems to be at the top of the list for a lot of first time personal training clients. According to Portland personal trainer Kisar Dhillon, one of the biggest key factors when questioning potential clients is that a lot of them sit for long periods of time, which can create tension on the lower part of the back. How can these be? Well, the answer is simple! When the body is in a seated position, the upper part of the leg is in a flexed position. Just like when a person flexes their biceps muscle to show it off, the same is true for that part of the leg. So when a person decides to stand up, those muscles that have been shortened for a certain amount of time now have to lengthen. When that lengthening occurs it actually pulls down on the front part the pelvis, just like dumping out water from a bucket. This movement of the hip getting pulled forward and downward will cause the lower back to ache and feel like there is massive amount of tension being placed on it. This tension is the lengthening of those hip flexors that now have to be activated to create movement and flexibility.

A simple rule of thumb is to stand up once in awhile and stretch the front part of the legs or quadriceps. This can be done by grabbing your leg and pulling it towards the buttocks region and holding it for at least twenty to thirty seconds, and then do the other side. When the hip flexors are kept stretched throughout the day, those aches and pains in that part of the lower back should subside, especially if it just involves the muscles.
Another great fitness tip to be put into action for individuals who sit for long periods of time is to practice sucking in your stomach and holding it for a goal time. For example, if there is going to be a phone call that is going to last a few minutes, or an email that needs to be read and replied to, make that the duration of time that the abdominal region will be engaged for. Just doing this small exercise will help strengthen those core muscles, and at the same time alleviate some lower back tension that is being caused by that seated flexed position of the hips.

Regardless of wherever a person may be, at the office or in the car, everyone needs to keep getting up and walking around. The human body was not meant to sit for long periods of time, even though the jobs demand it. If more and more of the workforce would get up out of their chairs and stretch a little bit and go to the water cooler for a drink of water every hour, there would be less back aches and more productivity.

Source: PR Web

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.