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.

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.

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 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