Portland Personal Trainer | When To Change Shoes | Warning Signs

One of the biggest mysteries when working out is when should you change your athletic shoes. Yes, if you are a fashionista, then you probably will change your shoes when the new and improved shoe comes out. But what about us individuals just keep our pair of shoes forever and they are all worn out and look like they have been put the ringer.

The one big cue that one should look for is:

  1. Are they falling apart?
  2. Do they still have the traction that helps you grip or perform like you need too?
  3. If they are waterproof or resistant, have they lost that element?
  4. Does your body hurt in certain areas when wearing them

We are going to pick up on number 4! One of the big tell-tell signs of when to change your shoes is you need to listen to your body. Is your body aching in places that it has not ached before? Besides being sore, are some of your joints in your ankles, knees and hips starting to show signs of this type of pain. If you have been wearing our shoes for some time, it may be a sign that you need to invest in a new pair. If you are working with a fitness professional or Portland personal trainer, have them look at your shoes and see if they can identify any discrepancies. 

Portland Personal Trainer | Keep Calm | Portland Or

Busy lives often times equals stressful lives.  We get so caught up in the hustle and bustle, that we forget how to be calm, how to just let things happen.  We exercise and eat right, but do we know how to control our emotions to keep our body healthy.

As Portland personal trainers, we know that working out is often a great way to to release stress.  It brings on endorphins and makes us happy, but what are some other ways that we can control our stress?

Below our some ideas and tips to help keep you stress levels low:

1.  Breathe! We often forget to take things as they come and rather try to plan out every little thing.  When something unexpected happens, we panic.  Dealing with things as they happen will help us stay calm and in control.

2.  Remind yourself that you are only one person.  Putting two much on your plate is a recipe for stress.  Challenge yourself, but be realistic about it.  Allow yourself to set goals that are achieveable and won’t have you pulling all nighters.

3.  Don’t be afraid to ask others for help.  It’s not a sign of weakness, but rather a way to get more accomplished. Ask your significant other to pick up the dry cleaning while you get the house cleaned for the in-laws.

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 Fitness Trainer | Planning Ahead | Portland Oregon

Let’s take a look at your typical day.  Your alarm goes off, you hop in the shower before the kids wake up, then you rush down the stairs to get their breakfast made and lunches packed.  As your children file down the stairs, you scramble to get their lunches in the correct backpack. You manage to have a spoonful of oatmeal before rushing out the door to get them to school, and head to work yourself.

If you ask a Portland Fitness Trainer, planning ahead is crucial to staying focused on your goals and making your life a whole lot easier.  As our lives get busier, we have so many things on our mind that we forget to allow time for ourselves as well.  You plan ahead for your kids, why not yourself?

As your day is winding down, take time to plan ahead for your breakfast and lunch for the day to follow.  Allow for something easy to grab on the go like a Larabar or single serving greek yogurt.  Pack leftovers from that nights’ dinner or a salad packed with veggies for your lunch the following day.  The more you plan ahead, the chances of stopping off at McDonalds on your way to work of grabbing that slice of pizza for lunch greatly lessen.

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,

Personal Trainer Portland | Mental Stamina | Portland OR

Attitude is everything when it comes down to the things we want to achieve in life.  If we think we can’t do something, we won’t.  If we think we can do something, and work for it to make sure it does happen, guess what? It proabably will.

Your mental attitude when it comes down to working out is just as important.  I have many clients who come into the studio and confess to me that they workout until it starts to get hard, and then they stop.  Why is that? The truth is, your body might in fact be tired, but your brain is telling your body that it is past it’s threshold, and you listen. While your Personal Trainer Portland has a job to prove to you that you can in fact do more than you think, you have to believe it as well.

Here are some tips to keep in mind while you’re working out, so that you can keep progressing to your goals.

1. Don’t let the negative thoughts win.  Immediately replace the “I can’t” with “I can!”

2.  Focus on why you’re doing this in the first place.  If you didn’t push past the uncomfortable, you wouldn’t get to where you want to be.

3.  Surround yourself with people who support you in your goal.  When you keep positive people and relationships in your life, your positivity will only flourish.

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.

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: 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