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 | 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 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.

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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