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. 

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. 

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 | 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.

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.

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

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 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