Personal Trainer Portland | Realistic Goals | Portland OR

Making goals for ourselves is how we motivate ourselves to keep working hard and feeling successful. While setting goals is something that everyone should do, in all aspects of their life, there are some things that should be kept in mind to stay on track.

One of the first things a Personal Trainer Portland would recommend is making sure your goals are realistic. If you come into the studio and want to lose 80 pounds in two months before your high school reunion, the chances of that happening are slim to none.  Not only is losing that much weight that fast unhealthy, it is also an unrealistic goal.  Wanting to lose 20 pounds in two months is a much more attainable goal.

Another important factor of goal setting is that there should be a level of challenge to them. You want to be able to achieve them, but you should have to work to make them happen. For example, if you want to decrease your body fat, your goal should be something that won’t come easy.  It should still be attainable so that you can be successful, but it should encourage you to stay committed and consistent.

Goals are something we set up to motivate ourselves to be better than we already are. Portland Personal trainers recommend developing a goal that is something that you want, and make sure it’s attainable and will challenge you to get there.

Personal Trainer Porland | Staying Committed | Portland Oregon

There are some of us who can lace up our shoes, throw on our workout clothes, and head to gym without a second thought. On the contrary, those of us exist who stay committed  for a period of time, but then we lose motivation and working out becomes a struggle.

What is the difference between the two different situations? Some people just enjoy working out. They don’t struggle to find time to workout because they make time to workout.  If you’re like most of us though, this is not the case. Here are some tips from your personal trainer Portland to keep and committed and dedicated to your health.

1. Find an activity you enjoy doing. If it’s an activity you dread going to, you will eventually find excuses to stop.

2. Add variety to your workout. If you go for morning walks all the time, switch it up and go for a hike or a swim. This will help prevent you from getting bored.

3. Find a exercise buddy who keeps you accountable. When you know someone is counting on you, you are less likely to back out.

Portland Personal Trainer | Juicing| Portland Oregon

As Portland Personal Trainers and members of the nation, we know that eating our fruits and vegetables is good for us. Eating the recommended daily dosage may be a bit overwhelming, however. Also, some of us might not enjoy eating these nutritious foods all the time.

So what do we do? Luckily for us, juicers like the the NutriBullet exist.  We can just place a handful of fruits and veggies into a juicer and just like magic we are consuming so many great nutrients our body needs.

When we prepare vegatables in our meals, we’re more than likely cooking them.  The more you cook a vegetable, the less nutritious is becomes.  Fruits and vegetables are best in their rawest form.  By juicing this produce, our bodys’ are able to reap the benefits much faster.  Cosuming vitamins and nutrients in liquid form allows our bodies to absorb the nutritious value much quicker than if we were to consume them in a solid form.

Get creative with your juicing.  Don’t be afraid to mix up what you put in the blender. The more you like what you juice, the more you will do it.  This should not be treated as a meal replacement, but something that goes along with a meal.

Portland Personal Trainer | BOSU Balancer | Strong CORE

Try standing on both feet. Pretty easy, right? Now transfer your weight to one foot, and balance without letting your other foot touch the floor. A bit more challenging I would assume.

In exercise we push ourselves to new lengths once we get stronger. The same is true when we are training our balance. If exercises on the floor are too easy, we naturally would move onto the Bosu.

Right away you will feel the difference. Sure, balance becomes a bigger issue, but what does that mean and how can it make us stronger?

When we train on the Bosu, our stabilizing muscles have to work harder to keep our body upright because we are on an unstable surface. When we strengthen these muscles, our body is more likely to take unnecessary falls, and save us and our families trips to the emergency room.

This is one of secrets that a fitness professional and/or Portland personal trainer will use. Since I live in the Northwest, I always see these as another tool that they use for their clients.

 

Personal Trainer in Portland Or: Why Proper Exercise Form?

The smell of BBQ, festivals and carnival rides consume our days.  Roller coaster riding not only offers you a cool breeze, but a surge of adrenaline as your cart takes you up the highest hill, and drops you down more than twice as fast.  A lot of work and engineering goes into building a roller-coaster, and if one little piece of the track is out of alignment, it can turn our fun filled ride into an unfortunate mishap.

Proper form while exercising is just the same in importance.  You might see from time to time those people at the gym who are bending over backwards just to curl those 100 lb dumbbells.  While they might achieve bringing that weight from their hips all the way to their shoulders, it took a lot of other muscle recruitment to get it there.  Not to mention pain and muscle strain to follow later on. If you are working with a personal trainer in Portland Or or fitness professional, always communicate with them about how you are feeling. Always practice safety first!

It can be frustrating learning how to properly lift weights, but patience is key.  With patience comes pain off.  When we’re not using proper form while exercising, we run the risk of injuring ourselves.  Injury can set us back for some time, when it was completely avoidable.  Secondly, proper form ensures that the proper muscles are being worked, and in turn are getting stronger.  Sure, it’s easier to allow our knees to cave in while completing a squat, but how much of the exercise is benefiting our glutes, the muscles that should take the brunt of the work?

The best way to learn proper form is to of course hire a personal trainer.  They can share their knowledge with you so that you are reaching your goals and not running the risk of injury.  Another good way to ensure proper form is to know the muscles that are being worked in each exercise.  This will help muscle recruitment, and alert you if you are in fact hitting that muscle group.  If not, you might want to re-evaluate how it is you are lifting that weight.

By Exercise Personal Training

Portland Personal Trainer: Core Strengthening for Low Back Pain

Part of eliminating low back pain is strengthening the core. However, it is important to do the right kind of strengthening exercises so as not to create more pain. Stick to exercises in which the spine stays neutral and does not excessively flex or extend. Targeting the transverse abs and obliques will stabilize and strengthen the lower back the more effectively. Try this exercise to get started and if you need more assistance ask your local fitness expert of Portland personal trainer.

Lie on your back with your hands at your sides and knees bent, feet flat on the floor. Draw in your belly button so that your lumbar spine presses against the floor. There should be no gap between the floor and your lower back. This is where you want to keep your back through the whole movement. Now lift one knee in towards your chest, and lower it back to the ground. Try the other knee. If you were able to keep your back on the floor throughout the movement, try lifting both knees at the same time and lowering them back to the ground. Did your lower back stay pressed against the floor? If you were able to perform the movement with no pain or pulling in your lower back, you can move on to a slightly harder version. Start with your feet up off the floor, knees still bent at 90 degrees. Your knees should be directly over your hips. Make sure your lower back is pressed against the floor, you’re squeezing your abs, and lower one leg until your heel touches the ground, bring it back up and try the other leg. Perform ten repetitions on each leg then try ten repetitions with both legs together. Rest and repeat for three sets.

By Exercise Personal Training

Personal Trainer Portland Or: Walking Is Awesome For You!

Walking is not only a free activity, but it is one of the best exercises  you can do outside of any gym, fitness facility or studio. If you are working with a health professional or personal trainer Portland Or, then this is something that you can do on your off days. It is not only great for you entire body, but it is less jarring on your joints, bones, tendons and ligaments. In addition, you can always mix up the route that you check: go up hill, go downhill, try a different scenic route! Maybe go over that bridge and back or do that loop you have always wanted to do, but just didn’t know how to get there. Walking may take longer than running to get to your destination, so if you are concerned about calories burned, then walk double the time or distance to get those calories burned like running.

By Exercise Personal Training

Portland Personal Trainer: Using The Foam Roller!

The foam roller is an excellent tool to use both for exercising and for releasing muscle tension in areas that are hard or challenging to massage out yourself. This is especially true for those stubborn IT bands that seem to give those runners so much pain, but can also create runners knee symptoms too. The best thing to do to learn more about this great piece of fitness and rehab device is to consult with a professional Portland personal trainer or even physical therapist too.
The way this device works is that it massages the areas of your body that need that deep tissue release, without having to have a massage therapist there to do it. Even though massage therapy is wonderful, sometimes right after a workout or run, this is more convenient and can be done in a quick manner. There are plenty of videos out there that are demonstrating this, but always seek the advice of a professional. If you live in the Pacific Northwest, then do a search for a personal trainer Portland and pick the one that you are comfortable with and ask them about the use of a foam roller.

By Exercise Personal Training

Personal Trainer Portland Oregon: Whole Food versus a Non Whole Food!

There is a lot of information on what to eat, what to avoid, which diet to invest in or what is latest energy drink, etc. When you really look at it, it is all about what you eat, what is your frequency of movement and are you doing everything correctly. In addition, some people will say they eat glutein free, grain free, etc. What we recommend is to stick to the basics; eat whole food. No one is every going to say they are growing a large crop of flour! No, they are going to say that they are growing a crop of wheat or even corn. That is why we say just eat whole foods, keep it simple. For example, brown rice is a whole food, white rice is a processed food. If you love spinach, then eat regular spinach, not spinach out of a can that has all that creme, etc. In addition, if you like oatmeal, then eat steel cut rolled oats, versus having a box type of cereal.
When it comes to working out, maintain your healthy diet and get some excellent advice from your fitness professional If you are stuck in a rut and you live in the Northwest, then contact your local personal trainer Portland Oregon and they will be able to spice up your fitness routine.

Thanks,
Exercise Personal Training

Personal Trainer Portland Or: Suspension TRX Training

If you are looking for a great way to add some variety to your workout routine, then we suggest that you incorporate the TRX suspension or RIP trainer. Both are made by the same company, but they offer a different variety of workouts and resistance.

With the TRX suspension trainer you are using your body weight to do all of the exercises. When using the RIP trainer, you are using your body, but you are going against a resistance that wants to pull you the other way, which in turn makes you use those deep Core Muscles.

One way to really learn how to use these amazing pieces of fitness equipment is to contact your local fitness professional or  personal trainer Portland Or in your area. The can access on which piece of equipment would work best for your workout program and goals.

For example, if you are in baseball, tennis, hockey then the Rip Trainer may be a great way to strengthen those muscles that are involved in rotation explosive power.

Thank You,
Exercise Personal Training