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.

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.