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 training Portland | Fit Vacation | Or

With Christmas ahead of us, many will be traveling for the holiday.  Even if we’re staying put, we look at the holidays as a time to relax and ward off exercise.  If hitting the gym is not your idea of an enjoyable time to spend your vacation, that’s okay!  Exercise doesn’t have to involve a gruelling workout and lifting weights to do good for your body.  Below are some winter activities suggested from personal training Portland to stay fit while also having fun with the family.

1.Ice Skating.  This is an activity that your neighborhood community center might offer, or the local park down the street.  Ice skating is a great way to burn calories while also working your core, legs, and balance.

2. Sledding.  This is one activity that is fun for all.  All you need to a sled and a snowy hill and your set to go.  Pushing the kids down the hill, or taking a walk up the incline after a ride yourself makes for a total body workout.

3.  Cross Country sking.  This can be down around the neighborhood or in your local woods.  Not only are you able to sight see, but you’re getting in a great cardiovascular workout as well.

4.  Snow Shoeing.  While they provide better grip and traction that your boots alone would, it’s a great way to torch calories and take a walk around the neighborhood, just as the snow has finished falling.

5.  Snow ball fights.  Not only is this a fun activity for the kids, it’s an enjoyable activity for adults as well.  Running, dodging, throwing, and ducking are all motions that are sure to get your entire body working.  Don’t forget about the calories you’ll be burning as laughter fills the air

Vacation doesn’t have to be a chore, make it fun while also getting your exercise in!

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.

 

Personal Trainer Portland | Eating Clean | Portland OR

As personal trainer Portland knows, implementing exercise into your life is half the battle. You can workout hard and be consistent with your training, but if you’re not paying attention to what is going into your body, you’ll see little to no results.

I like to refer back to a popular phrase, “you are what you eat.”  If you eat processed foods, fast food, and fried foods, you’re going to feel sluggish, tired, with little energy. All of the fat contained in theese foods weighs you down, literally. On the contrary, if you eat fresh fruit, fresh vegetables, and lean meats, you’ll feel light, energized, and ready to take on the day.

Below are some easy changes you can make to your diet to start eating smarter and healthier:

1. Insteand of canned foods, buy fresh food.  For example, canned fruit has tons of sugar and processed ingredients in it. Fresh fruit will give you more nutrition without the artificial sweetners.

2.  If you must get fast food, opt for a grilled chicken sandwich versus a fried chicken sandwich.  You’ll cut fat and calories without feeling tired post meal.

3.  Stay away from boxed meals.  This includes pasta, rice dishes, and instant potatoes.  Instead, make them fresh.  Sure it will take more time, but it will taste betterand be better for you without the added sodium, sugars, and fat.

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 | 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.