Fat Burning | What Helps Melt Fat Off | Portland Oregon Personal Trainer

Real quick! What helps melt fat off your body: HARD WORK! This is the best kept secret, it takes hard work, determination and the willing to get to that next level to make that happen. Yes, High Intensity Interval Training or HIIT will help a great deal, but you are going to need some professional assistance if you are new to this type of training or you have not trained at all. If you are novice to this type of training, it is going to take a good base for you to be able to get tot he next level. 

But yes, if you are ready to start training hard, you have hired a Portland Oregon personal trainer or coach, then you are ready for an experience! The experience will be challenging, but your workouts will take everything you got, but stick with it. Stick with it, practice safe form and bio-mechanics, stop when you need to stop, but finish the set or timed sequence. You are going to sweat a lot,  you are going to have lactic acid burn, but believe me, you will see results. 

Pre Workout Foods | Portland Personal Trainer | Foods For Fitness

Here are few basic foods that you can eat a few hours prior to working out! As a Portland personal trainer, we also recommend our clients not to eat any heavy proteins before working out. If you are, make sure it is at least three hours before a workout. 

  • baked potato + cottage cheese filling + glass of milk
  • baked beans on toast
  • breakfast cereal with milk
  • bread roll with cheese/meat filling + banana
  • fruit salad with fruit-flavored yogurt

Remember, these foods are used a few hours before working out. If you decide to have a quick small snack prior to working out, make sure that it will be digested quickly and used for energy at that moment of activity. For example, a banana or a few apple slices are perfect for this.

Portland Personal Trainer | Lateral Training | Side To Side

A lot of individuals focus all of their efforts on going one direction without even knowing what they are doing. Yes, they know they are running, biking, walking, swimming, but they do not really concentrate on knowing they are going one direction and there is not lateral motion involved. If your goal is to be proficient in that one plane of motion, then go for it, but if you want to play a simple game of dodge ball, tennis or even basketball, you may be in for a world of hurt, especially if you are not used to moving side to side, in angles, etc. This where injuries can happen, especially groin, knee, ankle and hip injuries.

What is one to do? One of the best things you can do is start working on your agility, balance and stabilization, and working on compound functional movements. If this is puzzling you, you can look at ton of videos, but also hire a fitness professional or Portland personal trainer to show you how to do a ton of exercises correctly.

Being able to move in all the planes of motion is not only important in sport, but it is something we must do in our daily lives. When we get out of car, it is an awkward movement: we need to kick one leg out, squat up and to the side, get out other leg out, grab our bags (if any) and then close the door. That is a lot of steps involved in just getting out of our car. If we were to think of all the things we do and breakdown the steps into action movements, you would be amazed on what muscles are involved and the weird angles we put ourselves into and out of. 

Exercise trainer | Positivity | Portland Or

We are all our own worst enemy.  We can talk ourselves out of something in the time it would probably take us to do it.  This is where the quote “mind over matter” comes into play.  Below are 3 different scenarios from your exercise trainer Portland, and how you can change it from a negative to a positive situation.

1.  You tell yourself you can’t do it.  Let’s say you’re running your first marathon, and your goal is to take zero walking breaks.  However when your legs start to get tired, you tell yourself there’s no way you can finish this without walking.  Chances are, your body is not as tired as your mind is letting on.  Immediately eliminate those negative thoughts with your initial goal.  “I can run the whole race, I will not walk.”

2.  Friends or loved ones are sceptical.  There’s a difference between wanting what’s best, and completely shooting down ideas without any thought.  If you want to write a book, but your family reminds you of how hard papers were for you in school and that this will be near impossible.  Tell them you understand their hesitation, but this is very important to you.  Share with them how far you’ve come on your book and different ideas you have for it so they can see this is something you fully intend on completing.

3.  You have competition.  This is not the kind of competition that encourages you to be better.  This is the rub in your face, I’m better than you competition.  How do you stop this unhealthy situation from occuring?  Congratulate your friend on their successes and only share yours when they ask.  This will form more of an encouraging and supportive environment rather than a contest to determine who’s better.

Replace negative thoughts, actions, and words into positive ones for a happier, healthier life!

personal training Portland | Fit Vacation | Or

With Christmas ahead of us, many will be traveling for the holiday.  Even if we’re staying put, we look at the holidays as a time to relax and ward off exercise.  If hitting the gym is not your idea of an enjoyable time to spend your vacation, that’s okay!  Exercise doesn’t have to involve a gruelling workout and lifting weights to do good for your body.  Below are some winter activities suggested from personal training Portland to stay fit while also having fun with the family.

1.Ice Skating.  This is an activity that your neighborhood community center might offer, or the local park down the street.  Ice skating is a great way to burn calories while also working your core, legs, and balance.

2. Sledding.  This is one activity that is fun for all.  All you need to a sled and a snowy hill and your set to go.  Pushing the kids down the hill, or taking a walk up the incline after a ride yourself makes for a total body workout.

3.  Cross Country sking.  This can be down around the neighborhood or in your local woods.  Not only are you able to sight see, but you’re getting in a great cardiovascular workout as well.

4.  Snow Shoeing.  While they provide better grip and traction that your boots alone would, it’s a great way to torch calories and take a walk around the neighborhood, just as the snow has finished falling.

5.  Snow ball fights.  Not only is this a fun activity for the kids, it’s an enjoyable activity for adults as well.  Running, dodging, throwing, and ducking are all motions that are sure to get your entire body working.  Don’t forget about the calories you’ll be burning as laughter fills the air

Vacation doesn’t have to be a chore, make it fun while also getting your exercise in!

Portland Personal Trainer | Marathon Tapering | Portland OR

This may be just another week for most, but for any runners who are participating in the Portland Marathon this Sunday, October 6th, its one of relief and nerves.  Relief because the amount of running needed to be done is reduced tremendously.  Nerves because, well, they’ll be running 26.2 miles.  There’s no way to know how you’ll feel the morning before a race, the obstacles you’ll face, and the what the weather will be like.

There are things that you can do to help you prepare for the big day.  Here are some tips from your Portland personal trainer to help you be your best come race day.

1.  Get plenty of sleep.  Your nerves and anxiety levels might be on high, but getting adequate sleep is essential for your body to be alert.  Try out some yoga stretches before bed to put your body and mind in a calm state.

2.  Drink a moderate amount of water.  This doesn’t mean drinking gallons of water a day, which can deplete your electrolytes.  Drink at least 8 glasses a day, and about 8-20 ounces two hours before start time.

3.  Don’t over do it on carbs.  Many of us think that filling our body with as much carbs as possible will give us more energy on race day. While consuming carbs is important, eating too much of them can give us digestive problems.  Something we don’t want to be dealing with while running a marathon.

 

Personal Trainer Portland | Eating Clean | Portland OR

As personal trainer Portland knows, implementing exercise into your life is half the battle. You can workout hard and be consistent with your training, but if you’re not paying attention to what is going into your body, you’ll see little to no results.

I like to refer back to a popular phrase, “you are what you eat.”  If you eat processed foods, fast food, and fried foods, you’re going to feel sluggish, tired, with little energy. All of the fat contained in theese foods weighs you down, literally. On the contrary, if you eat fresh fruit, fresh vegetables, and lean meats, you’ll feel light, energized, and ready to take on the day.

Below are some easy changes you can make to your diet to start eating smarter and healthier:

1. Insteand of canned foods, buy fresh food.  For example, canned fruit has tons of sugar and processed ingredients in it. Fresh fruit will give you more nutrition without the artificial sweetners.

2.  If you must get fast food, opt for a grilled chicken sandwich versus a fried chicken sandwich.  You’ll cut fat and calories without feeling tired post meal.

3.  Stay away from boxed meals.  This includes pasta, rice dishes, and instant potatoes.  Instead, make them fresh.  Sure it will take more time, but it will taste betterand be better for you without the added sodium, sugars, and fat.

Personal Trainer Portland | Circuit Training | Portland Oregon

Circuit training is often reserved for woman who want to lose weight, but truth is, this type of training has different benefits as well.  Not only does it have the potential to burn some serious calories, but it also can burn some serious fat as well.

The secret to putting together a successful circuit workout is to include exercises that are fairly simple and easy to remember.  As you progress in the workout, personal trainer Portland states that your form begins to falter.  The more complicated the exercise, the more likely you are to spend time working on balance issues and technique.

Time efficiency is also an important variable in making circuit training effective.  There should be little to no rest in between exercises. Below is an example of an effective circuit with recommended rest times included.

1. Chest press with enough weight to make it challenging, yet possible to complete 8-12 repetitions.  Rest for 20 seconds, and complete 2 more sets.

2.  Immediately after chest press, complete as many reps of pull ups, either assisted or unassisted, that you can.  From here, complete as many push-ups as you can.  End the circuit with as many tricep dips that you can complete.

3. Rest for 30 seconds-1 minute, and complete the entire circuit two more times for a challenging, and effective upper body workout.

When putting together your circuit, think of your main move of your workout, then integrate exercises within your program that will help strengthen that main move.

Portland Personal Trainer | Stretching | Portland Oregon

We put our bodies through a lot.  The hussle and bustle of daily life, sitting at our desks all day, and working out all take a tole on our body.  Our body does so much for us, why don’t we give back?

A Portland Personal Trainer would recommend stretching on a regular basis.  Not only does stretching elongate our muscles and help them return to their original state, but it is also relaxing and helps us dial down from the stresses of life.

Stretching should always be done on warm muscles, meaning going for a brisk walk, a jog around the block, or some jumping jacks to heat them up and get the blood flowing. Stretching on muscles that are not prepared is one way to overstrain yourself and cause injury.

Here are some recommendations as to when it’s a good time to alleviate the pressure from those muscles and help them relax.

1. Shortly after you wake up in the morning.  Run in place for a minute or so and then focus on stretching muscles that feel tight.  Help your body start the day out fresh!

2. Mid day.  Take a couple laps around your work floor and then stretch out your back, hips, and hamstrings to help power through the afternoon.

3.  Right before bed.  Take the dog for a nice evening stroll and introduce stretching to your bedtime routine.  It will help you relax and catch some well deserved z’s.

Portland Personal Trainer | Interval Training | Portland Oregon

Interval training has become very popular in the fitness industry, and while it’s results can be spot on, there’s important information to know how to perform it correctly.

As a Portland Personal Trainer, I hear often that people just don’t have time in their day to workout.  They need something fast and effective in order for exercise to find its way into their life. With these needs in mind, many people turn to interval training.

There is a reason why training with intervals results in powerful benefits. Intervals are high intensity, go all out all the time. Some people are confused by this notion.  They read that you can have their workout done in fifteen minutes, and they go at their own pace, what feels comfortable to them. The problem with this is it’s not effective when it comes to interval training.

Individuals should be winded, pouring sweat, and have a thought in their mind that they won’t be able to finish the exercise.  Interval training is about pushing your body to extremes, while maintaining proper form.  You still need to have control of your body, while going at a rate that is outside of your comfort zone.

If you only have a 15-20 minute window in your day for exercise, give it all you got.  Make yourself deserve those rest times, and push yourself to new limits.