personal trainer Portland | Health Myths | Oregon

With so many bits of information thrown at us about what is and what isn’t good for our body, it’s hard to keep everything straight.  What’s actually fact, and what’s stuff we want to believe when in fact it’s really nonsense?  Here, your personal trainer Portland takes a look at common myths and busts them so you can stop pondering and start doing and believing what’s right for your body.

1.  Gluten free foods are better for you.  People who suffer from celiac should avoid gluten because it causes discomfort in their body.  Those who don’t suffer from the disease will not get any added benefits from eliminating it from their diet.  Gluten free foods are often made with refined sugar, which doesn’t do our body any good.

2.  Late night eating causes us to gain more weight than food eaten during the day.  Overeating makes you gain weight, not the time of day you eat. Calories are calories.  What you eat and how much of it you eat affects your weight.

3.  Fasting periodically is important for your body to remove toxins.  Our body is a marvelous machine. So great even , that we have our own built in mechanisms for removing toxins called the liver, kidneys, and spleen.  There is no scientific evidence that proves that not eating or juicing will cleanse our body.

4.  If you exercise, you can eat as much as want.  This a common myth among new exercisers, and veterans alike.  They assume that because they’re burning more calories, they can afford to eat more.  The truth is, unless an individual is enduring grueling workouts that last for hours on end, calorie consumption still needs to be monitored.  Calories in are much quicker than calories burned.

Before you believe information as fact, do your research or talk to your docter!

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

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