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 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 | 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

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.

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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

Portland Oregon Personal Trainer: Muscle Strain Injuries

When ever you have a muscle strain or pull, you need to proceed with caution. The last thing you will want to do is stretch it because that is basically how you hurt it in the first place. When a muscle is tight or slightly inflamed due to irritation, it is not wise to stretch that muscle are participate in activities that my aggravate or strain that area of the body.

The rule of thumb is ice if the area is swollen or heat when the area needs blood flow for healing. If it is really painful, you can never go wrong with ice, unless your medical doctor tells you otherwise. If you are working with a Portland Oregon personal trainer, please let them know what area of your body is hurt or irritated and they can make the decision if you should just lay off for a few days, or create a work out program that is not going to irritate that area of the body more than it is.

Thanks,

Exercise Personal Training