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 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

Personal Trainer Portland: Chest Press Exercise

There are a lot of individuals out there that love to do the chest press. The one thing that they need to consider is that if they do this exercise too much then their shoulders will roll forward, because the chest muscles are too tight. There needs to be a balance on how much chest workouts a person does. We are not saying that the chest press should be avoided, but there is a certain amount of exercise that it needs, and a lot of people just over do it. If you want to learn more exercises that involve the chest muscle without always doing the bench press, then contact your local personal trainer Portland expert and they can give you some more advice on this.

Thank You,
Exercise Personal Training

Portland Oregon Personal Trainer: Core & Stability

The Core muscles and the exercises associated with that area of the body have been a popular area of both discussion and activities over the past decade. It gained a lot of popularity with different types of videos and the popular MMA style of fighting. The reason why these muscles are so important, especially with these professionals fighters is because they are constantly being attacked from all different angles, and when it comes down to it, if they are do not have a great base, Core muscles & stabilization muscles, they are going to be off balance and succumb to losing their matches.

There is a lot more that goes into their training, which I am not an expert on, but when it comes to core, stabilization and balance training, I know for sure that it plays a vital role in how they train and when they compete.

When it comes to the regular fitness enthusiast, making sure these muscles are extremely strong and agile will help not only in a closed fitness setting, but also in daily life with regular activities. When you want to train for real life movements, but in a closed setting, we call this functional training. If you are interested in this, then you should do some research and ask a fitness professional in you area.

Thank You,
Portland Oregon Personal Trainer

Personal Trainer Portland Or: What is Functional Training?

Here is a quick explanation of what is functional training (FT). FT is basically doing exercises that replicate daily moving. Meaning, if you are having a challenging time picking up your shoes in the morning or you are experiencing a lot of strain on your lower back when reaching to get that cat liter out of your trunk, then a personal trainer Portland Or or fitness professional will reproduce those movements in a close setting so you will strengthen those muscles involved in that certain activity. This type of training is great to compliment any type of fitness routine and everyone should incorporate some type of this in their current routine.

Thank You,
Exercise Personal Training

Portland Personal Trainer: Losing Weight With These Two Simple Steps

If you need to lose weight and you have a good amount that you need to get rid of, then here are two simple steps you can follow that are feasible. The first one is do your best to walk and expend 250 calories. The second step is to reduce your food intake by 250 calories, which can be done by cutting out simple things like: soda, switching the types of carbohydrates you eat, cutting back on alcohol, etc. The rule of thumb is that you want to start off by doing small modifications, don’t go crazy and try to do it all at one time. By doing this, you will burn and cut out 3500 calories per week, which equals one pound of fat. It takes 3500 calories to burn one pound of fat, so here is an easy way to lose 1 pound per week!
When you start off slow and build momentum, you will learn more, be able to make sensible decisions and still enjoy the entire process of getting in shape and developing a healthy lifestyle.
If you are still having a challenging time to find the motivation and accountability, then maybe considering hiring a fitness professional in your area. If you are in the Northwest, then do your best to research and find a Portland personal trainer to help you develop a program that will create a win-win outcome.

Thank You,
Exercise Personal Training

Personal Training: Not Sticking With Your New Years Resolution!

So you have already defaulted on your resolution and you really do not care! The question to ask is, “Why did you fail at this resolution”? Before beating yourself up for not completing this item, the one thing you need to do is start setting goals, not resolutions. If you write them down and plan out some milestones to achieve along the way, this will not only create excitement, but it will show you that it is achievable. If you need help doing this, then consult with a personal trainer if this is a fitness goal, or talk with a life coach if this is something else.

Thanks,
Exercise Personal Training

Exercise Personal Training: So The Gym is Not Working For You!

This is the time of the year where a lot of individuals have attempted to go the gym, but have already failed at their resolution. We are not giving you a hard time, but we are firm believers that you must plan the work and then work the plan. Just because you go the gym and fulfill the times needed to go per week because that was in your resolution, does not count. You really have to make your visits to the gym count! When you are doing your cardiorespiratory fitness exercise are you getting your heart rate up enough that you cannot have a conversation with someone? When you are doing resistance training, are you challenging your muscles so that you can barely get those last few reps. This is what we are talking about, you need to place yourself out of your comfort zone if you really want to get results. Good luck in 2013 and make it happen.
Thanks,
Exercise Personal Training 

Portland Personal Trainer: How Much Protein Do You Need?

The question is: How Much protein does a person need in their daily food intake? There is an easy calculation that you can do so you know how much you should eat throughout the day. Remember, the amount of protein that you should eat should represent about 15% of your daily food intake.

Protein Calculation: Take your weight in pounds (lbs) multiply by 0.6 to 0.9

Equation: (lbs) (0.6) = Protein Intake
(lbs) (0.9) = Protein Intake

If you have any questions about what types of proteins you can eat or just want to discuss it, consult a registered dietitian in your are. These are the experts when it comes to nutrition and developing exact food plans that individuals can follow. In addition, if your are working with a Portland personal trainer or fitness professional, make sure they are making your keep a food diary so you can discuss it with them and this is something you can show your registered dietitian.

Thank You,
Exercise Personal Training

Personal Trainer Portland: When you are Over-Training!

Working out for extensive periods of time without any rest can cause more damage than good. One would think that working out everyday is the best thing to do! In some instances you can workout consecutively, but you also need to give your body some rest in order to rebuild and rejuvenate that enthusiasm. The body is a wonderful machine and it will let you know when it needs to rest. This communication can happen in the form of the same injury happening over and over again, constantly being tired and your muscle soreness is lasting a lot longer than usual. Sometimes, you will even get sick because the body has been beaten down so much that it starts to affect your immune system. If you are working with a Portland personal trainer, let them know if any of these systems are happening and they can adjust your workouts accordingly until your body gets back to even.