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!

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.

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.

 

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

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