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. 

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.

 

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.

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.

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