Portland Personal Trainer: Does The Scale Weight Matter?

Posted on May 23, 2013 by admin

So, does the scale weight really matter, or are there other factors that you should be looking at? Well the answer is, you should be looking at other matters, especially your body fat composition, how your clothes are fitting and how you are feeling. There are exceptions to every rule, especially if you have a large amount of weight to lose, then yes, you physician will probably want you to lose a certain amount of weight through diet, exercise and maybe even through lap band or gastric bypass. That type of decision is best suited by you and your physician.

If you are obsessed with losing those last 5 to 10 pounds, then it is going to be about your food intake and making sure the variety in your fitness routine is different so your body does not get used to what you are doing. In addition, if you have been going strong for a period of time, it is always wise to take a few days, go on a vacation, get some R & R, and then go back to it. This will not only make you feel more refreshed, but that first week back to exercise will really shock your system and could create the results that you were looking for.
If you need extra help stepping out of your comfort zone, then we suggest asking a fitness profession and registered dietitian to help with your food intake an exercise routine. If you live here in the Northwest, then contact an experienced Portland personal trainer in your area.
Thanks,
Oregon Personal Trainer

Portland Oregon Fitness Trainer: Bring a Friend to the Gym

Posted on February 7, 2012 by admin

If you routine is just getting boring or you need some more motivation, then bring a friend to the gym with you. If they are having a challenging time getting there too, then hiring a personal trainer for a semi-private session may be the way to go. If you can get a third or fourth person to come along, the cost will be cut down significantly and you will still be able to benefit from the advantages of having a personal trainer. As long as you don’t get the small group training size too big, having four people as a maximum should still work out great.

Thanks,
Oregon Personal Trainer

Oregon Personal Trainer: Personal Training in Less Time

Posted on February 3, 2012 by admin

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: Breaking Through Plateus

Posted on January 24, 2012 by admin

If you are in a plateau, then you need to implement some new training strategies. If you are just burned out of fatigued, then you probably need to take a week off of training and just rest and relax. You are suffering from over-training and burnout, you need to take a break.
If you are not in that stage, then you need to implement some timed sets that will take you to failure. Rather than going heavy all the time or practicing the overload principle, cut the weight down and start doing timed repetitions. I hope this helps!

Thanks,
Oregon Personal Trainer

Oregon Personal Trainer: Strong Bones

Posted on January 23, 2012 by admin

If you want to do your best to maintain great bone density and/or support your bones, then you need to start doing some resistance training. Basically, you need to stay active as soon as you can. That is why it is great to start when you are young, in order to develop great habits. If you are just getting around to this at a later stage in life, it is better to start now, then not start at all.

Thanks,
Oregon Personal Trainer

Oregon Personal Trainer: Working out with an MP3

Posted on January 22, 2012 by admin

You are better working out with your MP3 portable head set versus using an e-reader to read a book. I don’t know anyone who got a huge boost of energy when reading a book, versus coming up to a great song on your playlist and just crushing your routine or last 3 minutes of cardio. I would stick with the music and ditch the reading when you are working out.

Thanks,
Oregon Personal Trainer

Oregon Personal Trainer: Exercise with your dog

Posted on January 20, 2012 by admin

If you need to burn a few extra calories because you have just been slammed at work or just could not go to the gym that day, then play with your dog. Have them chase you or throw their favorite toy and then chase them. Try to keep the game going for a good 10 minutes. You will be amazed how heated up you will get by running back and forth and going around furniture. You heart rate will increase and you start to burn more calories the longer your dog wants to play. When they get tired, then that is when to stop. Don’t stop because you are tired, stop when they have had enough.

Have Fun,
Oregon Personal Trainer

Oregon Personal Trainer: Healthy Eating, Buying Groceries

Posted on January 18, 2012 by admin

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

Posted on January 18, 2012 by admin

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: Exercising the Shoulders

Posted on January 15, 2012 by admin

The shoulder muscles can be worked with various exercises and we are going to talk about a few of them. If you are new to weight lifting, then we want you to start off with the basic shoulder press machine. When your muscles develop a better base, we then want you to implement the seated lateral raise machine. For example, you are going to do 3 sets of Seated Shoulder Press and 3 sets of Seated Lateral Raises on the selectorized machines. When you feel that you are comfortable with the motion, we then want you to try replicating the same motion using dumbbells. We recommend that you talk with a personal training or a fitness professional to look at your form to avoid injury and that you are doing it the right way.
With dumbbells, we want you to do seated shoulder press, seated or standing lateral raise, frontal raise and reverse flyes (machine). You are now adding two exercises, so if you cannot afford a personal trainer, look on youtube for some instructions.

Thanks,
Oregon Personal Trainer