Tag Archives: Exercise

How to Transform Your Health and Fitness

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Tips on How to Transform Your Health and Keep Your Fitness Level Always in Check

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Setting a fitness goal at the beginning of the year is always the easiest part. The pressure happens the minute you start executing this plan and making it a reality. A lot of people are successful in achieving their fitness goals because not only do they have the presence of mind and motivation for it, they also do not pressure themselves too much and believe that weight loss and transforming their lifestyle does not successfully happen overnight.

If you are finding yourself always trapped at starting your desire to live healthier and usually get stuck thereafter, it is important to understand that there might be something wrong along the way. For one, you are probably not being realistic with your goals and are setting a very high goal that pressures. In addition, sometimes it can be lack of motivation and the best way to break through that obstacle is to find a workout partner, hire a personal trainer or joing a group fitness class.

Thus, here are some helpful tips that can guide you in transforming your health and keeping your fitness level in check at all times.

Keep Track Of Your Progress: Record Everything

When trying to transform your health, it is important to not only have goals that are intact but ones that are also written in black and white. This way, you can easily look at these goals when you are feeling discouraged and get motivated all over again. When you write down your goals, your fitness ups and downs, your diet plan, and the kinds of exercises that you do, together with some side notes, it will be a lot easier for you to see where you are lacking and what else you can do about it.

Writing down everything on a piece of paper, a notebook, or your personal diary will also help you exhaust your emotions and feel that someone out there is receiving your thoughts and is supporting you throughout this crucial period in your life. If you write well, you might also want to take advantage of your ability to create a personal blog centered on the transformation of your health.

Seek a Professional Counselor or Registered Dietician

If you feel the need to talk to somebody who wouldn’t necessarily judge and doubt what you’re doing to change your life, then why not hire a counselor or a psychologist that may be able to help you out. Also, if your issues center around food, then combining counseling and meeting with a registered nutritionist or dietician can help you find a food plan that will work with your lifestyle. In addition, a counselor can also help you with your questions about weight loss and help you become aware of when you food issues arise and where they may have originated from.

Simply put, try out all of these techniques and personal services, and you will find that staying on your goal and actually achieving it is possible. There are professionals out there that are there to help you in all aspects of your life, so if you have access to these types of individuals, then you should take advantage of their services.

If you would like more information on Kisar Dhillon please visit me at:

Personal Website: http://www.kisardhillon.com

Thank you,
Kisar S. Dhillon

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Feel Good, Look Good, Exercise

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Which would you rather choose? Is it to live long or have a happy fulfilled life? Well, why not have both? Living long and living a happy fulfilled life may not necessarily be interchangeable or synonymous but both are desirable. You can achieve both if you are healthy. You do not need to be a super achiever, become president, astronaut or a Nobel Prize laureate to be happy but it is difficult to be happy and have a long life if you are unhealthy. If you are overweight, setting fitness goals is the wise thing that you can do. However, you must go beyond mere setting goals. You must act to accomplish your goals. You must walk the talk, so to speak.

Thanks,
Oregon Personal Trainer 

Oregon Personal Trainer: Personal Training in Less Time

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If you cannot dedicate an hour three times per week because it is just a lot of time out of your day or it is too costly, then try doing personal training sessions for 30 minutes. You will still get the same results, but in less time. The one thing you need to realize is that the personal training sessions will be less time, they will cost less money, but they will be more intense if you have a good fitness base. If you are just a novice, then the rest times and intensity of your personal training program will start out so you can learn the basics of weight lifting form, breathing technique, and the correct exercises. When you have developed this, the personal trainer can start to design another fitness program that will start gearing you towards your next health and fitness goals. When your form, technique and awareness of your body starts to come together, then and only then will the personal trainer change your program design, increase the workout intensity and alter your cardio/aerobic conditioning. Having a professional Portland personal trainer can help you achieve your results a lot faster instead of doing it on your own, because there will be a blue print of where you are at, what we need to do, in order to get you where you need to go for those awesome fitness results. So, go out and hire a personal trainer for 30 minutes, it will be money well spent!

Thanks,
Oregon Personal Trainer

Oregon Personal Trainer: Exercise all Muscle Groups

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You should always have a routine that is going to exercise all of the muscle groups. For example, males tend to do a lot of chest and arms, but neglect their back, shoulders, core muscles and their legs. If you do not have strong legs, then your foundation is weak. If you do not have balance between your chest and back muscles, then your shoulders will start to round forward creating unnecessary tension. Practice working all of the major muscles including the opposing muscles.

Thanks,
Oregon Personal Trainer

Oregon Personal Trainer: Healthy Eating, Buying Groceries

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One of the biggest concerns that people have is snacking while doing nothing at home.It is okay to have snacks once in awhile, but if you know that one of your weaknesses is snacking because you are bored, then don’t buy the snacks. Our mind will play weird tricks on us and will say things like,  I won’t finish the bag at one time, I will practice portion control and make it last. Will power is something that takes practice and one way to start is by not buying the products that are going to make you weak and give in. The rule of thumb is that if you don’t buy it, it won’t be in your home and you won’t eat it.

Thanks,
Oregon Personal Trainer

Oregon Personal Trainer: When to weigh yourself

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If you are going to weigh yourself, then it should be done the first thing in the morning after you have gone to the bathroom and before you put anything in your mouth. Also, don’t get into the habit of weighing yourself every morning, because you will be setting yourself up for failure. What you need to do is weigh yourself every 10 to 14 days. If you start to gain weight or you can feel that fluff coming on, then you know you need to buckle down and start looking at your food and exercise regimen with a little more attention.

Thanks,
Oregon Personal Trainer

Oregon Personal Trainer: Doing Ab Machines

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Doing ab machines are great at strengthening your rectus abdominus, but that is it. It is not going to decrease your body fat, but you will develop great ab’s from adding resistance to it. Here is a quick tip: if you have a lot of adipose tissue in your mid-section and you are doing an ab machine there is a possibility that your mid section will get bigger. The reason that could happen is that you are not decreasing your body fat. If you can do your best to reduce your body fat with at least a good diet, then your abs will become more defined versus what we discussed above.

Thanks,
Oregon Personal Trainer

 

Functional Training for the individuals over 40

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People always say that 40 is the magic number when things start breaking down, but it does not have to be that way. Even though a lot of achilles, rotator cuff and back injuries seem to happen during this time, you can train to prevent this from happening. The type of training that you want to incorporate into your fitness regimen is functional training. We call it functional because you are going to be doing exercises that replicate the movements that you do in every day life. As soon as you can do the body weight movement with great form and technique, you will then progress on to using stability equipment, tubing and added weigh resistance to make the movements challenging, but to add strength, endurance and a little power. If you happen to hurt your back picking up a pair of shoes or just closing your car door, that is a good sign that we need some flexibility and strength training in order to prevent that from happening again. So if you are going to be working with a fitness professional at your local gym, ask them to incorporate this type of training into your routine.

Good Luck,
Oregon Personal Trainer

When to get new athletic shoes

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You can get new athletic shoes when the new style comes in, but for individuals who actually workout out, there are signs that it is time to buy some new ones. One of the signs is if you start to experience pain or joint/muscle irritation that you did not have. This is basically telling you that the shoe is breaking down and the support, absorption and the structure of the shoe is not working at its most optimum level. Another sign is if your shoe is used in tennis or basketball where there is a lot of stopping and starting and you need traction traction, it is time to get a new pair. Having traction is crucial in sports that involve a lot of quick starting and stopping, so the condition of your shoes is extremely important. The last sign you should be aware of is if there is any tearing, seams coming apart, or the material is breaking down. If this is happening, you want to get a new pair of shoes before the entire shoe is no longer good and could create an injury. Listen to your body and what the equipment you use says. Yes, shoes are your tools that you need to get the job done, so you always want to keep them in good shape so you can perform at your best ability.

Thank You,
Oregon Personal Trainer 

Building Muscle – Quick Tips to Increase Muscle Mass

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If you want to increase your muscle mass you have first look at what you doing right now in the gym. Are you challenging yourself when you are doing resistance exercise, or are you doing a lot of repetitions and your routine is the same. If you want to build muscle mass, here are some quick tips that you need to know:

1. You need to practice the Overload Principle – Progressively increase your weight with every set
2. Make sure that your rest periods are consistent with your goals. Since you are going to be progressively lifting heavier loads after each set, you may want to take at least 45-60 seconds between each lift. If you are doing legs, the rest times may be longer.
3. Make sure your eccentric (negative phase) & concentric (positive phase) are controlled and not jerky.
4. Make sure you have a spotter or a workout partner to make you earn those last few reps, because those are the ones that count. They will get you to the next level and you will be able to increase your weight to provide that muscle mass you want to achieve.
5. Nutrition – Make sure you are eating the appropriate amount of nutrients to support your weight and goal (Carbohydrates, Proteins & Fat)
6. Post Workout Meal/Drink – Always have a post-workout snack or drink to replenish what you have lost and to support recovery from the amount of muscle tissue you just broke down during your session.
7. Drink water throughout your workout so you will stay hydrated. Don’t drink large volumes of water while you are lifting because intra-abdominal pressure could increase.
8. You need to feed your body, so eat when you are hungry. You need to feed those muscles, you cannot get muscle mass by doing a ton of cardio and watching every calorie. You need to feed your body the right nutrients.
9. Cardio – When you want to build muscle mass, keep your cardio down in order to just get enough benefits for your cardiovascular system, but I don’t want you running marathons.
10. Ripping Up – When you want to start cutting up and getting more defined, our cardio component will increase, but our lifting is still going to stay strong. We will start looking at the diet with a fine tooth comb to make sure you are on target to get that lean look without losing too much muscle mass. Yes, you will lose some muscle mass when you are dieting down, especially for a photo shoot, etc. That is why you want to put on that mass ahead of time before you need to cut down.

Bonus Tip – REST – Make sure you have rest days. You want to rest your muscle groups, so don’t do one muscle group multiple times per week because it won’t grow, it will get over-trained and breakdown!

Good Luck and lift hard…

Thanks,
Oregon Personal Trainer