Portland Oregon Fitness | Cardio & Strength

There are those of us out there who are cardio kings and queens, and others who prefer hitting the gym for a solid strength training session.  The key to being fit and healthy is incorporating both of these forms of exercise into your fitness regimen.

Portland Oregon fitness emphasizes completing cardiovascular fitness for 150 minutes a week.  That’s 30 minutes a day, for 5 days.  Totally doable.  Then two days a week, they come and see us and we focus on the strength training aspect of their routine.

I had one client the other day who was stating that they could see their legs getting tighter and thinner, but their stomach size seemed to be staying the same.  In order to expose the muscles underneath the fat, you have to of course lose the fat. That’s where being avid with you cardiovascular exercise is crucial to making this happen.  If you’re under then impression that completing two strength sessions a week is going to help you achieve your goals, well it’s not.

It takes hard work to get where we want to be, and that means planning time to get in workouts on our own.  Once you make this apart of your daily routine, it will become easier to stick to.

 

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 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 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