If you are looking for five tips for fitness success from you Portland personal trainer, then check these out:
1. Make sure you are moving throughout the day; meaning get at least 10,000 steps per day. You can use the Jawbone Up, Fit Bit, or a simple pedometer.
2. Do you best to get as much sleep as possible. Your body recovers when you are sleeping, especially when you are training hard.
3. Add resistance training into your fitness routine. This is not only essential for increasing your lean muscle mass, but also to keep your bone density up to par.
4. Stop eating when you full! Listen to your body, not your eyes. Your eyes will want to keep eating, but give yourself at least 30 minutes to see if you really need to eat more.
5. Read More! Meaning, if you are constantly on your phone, computer, etc. Do something that is not work related. Read a novel or book that you have been putting off. It will relax you in a different way. Also, you can play a game with your spouse or partner – a board game, not a computer game. Go old school on this task.
We all have heard of breakdancing, but have any of you tried it. I am not saying you have to spin on your head or do crazy aerial or windmill type of moves. I am talking about some of the basic leg movements that they do. They are in full plank and they are just moving their legs all around the place. In addition, sometimes they will hold a full plank with their feet in the air. What this is saying is that CORE strength is so important in dance, especially when someone is breakdancing.
What this is telling me is that in order to start any type of dance program or fast type of activity, you should start working on your CORE muscles to give yourself a good base of muscular strength and endurance. Regardless if you are just doing Zumba, the Waltz, Swing, etc., you still need to have excellent CORE and lower back strength to be fully functional at these activities, because they are combining other muscles too.
Back on the subject: if you are wanting to attempt breakdancing, then it is highly recommended that you consult with a coach, fitness professional or Portland Oregon personal trainer, if you are here in the Northwest. After they have given you some suggestions on what you should start doing (planks, balancing, etc), then you should enroll yourself in a dance school to learn properly.
Here’s some proven tips for having a great fitness workout
* Start your workout with foam rolling, or yoga ball to release tight parts of your body and maximize your blood flow.
* Dynamic warm-ups (as opposed to static stretching) such as toe walks, high knees, inchworms, jumping jacks and hip extension better prepare the body for a workout by raising core body temperature, lubricating joints, and getting your central nervous system ready for your workout
*Doing Core movements such as planks, chops and bridges early in your workout (after the warm-up) can help warm up your core, which helps with posture and helps protect your back during the workout.
*Do Multi-joint movements. Incorporate upper and lower body exercises that work more than one joint (for example: dumbbell thruster work your shoulders, glutes and legs, while a standing overhead dumbbell press only works your shoulders). Not only are these exercises more time-efficient and you get more bang for your time, they’re also more functional because the body rarely moves only one joint at a time in real life.
*Try doing exercise that move in every plane of motion.This targets muscles from every possible angle, creating “balance” in body so you don’t develop imbalances that can lead to injury.
* Do more pull exercises than push. Most of us need more stretch in the front of our bodies and more strengthening in the back. Doing a 2:1 ratio of pull to push can help improve posture, reduce injuries , and create a more balanced body.
*Stretch at the end. Take time at the end of your workout when muscles are warm to do some static (slow and sustained) stretches. This will help restore muscles to their optimal length and reduce tension.
*Hire a Professional. You can always find a workout buddy, hire a personal trainer Portland, or take some group fitness classes at your local gym or private studio. This will help with motivation and accountability.
Recovery after exercise is essential to muscle and tissue repair, but especially for strength building. This is even more critical after a heavy weight training session with your fitness professional or Portland personal trainer. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building. For weight training routines, never work the same muscles groups two days in a row. In addition, if the muscle is really sore (DOMS), then you probably still want to rest it before you exercise that body part or sets of muscles again.
8 Ways To Recover Quickly After Exercise
There are as many methods of recovery as there are athletes. The following are some of the most commonly recommended by the experts, fitness professionals and Portland personal trainer so please check out the information below.
- Replace Fluids. You can lose a lot of fluid during exercise and ideally, you should be replacing it during exercise. In addition, if you perspired a lot during your workout you will want to replace those vital nutrients (electrolytes).
- Eat Properly. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercise day after day or trying to build muscle. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate. This should be a 4:1 ration, which is 4 carbohydrates and 1 protein.
- Stretch. After a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover. Don’t rush the stretch, but take your time so it is beneficial.
- Rest. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time. Remember, you do not grow and get positive results in the gym or studio, but when you are resting, hanging out with friends, etc.
- Perform Active Recovery. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster. Try a relaxing massage, Epsom salt bath, Jacuzzi, steam room or sauna. Just remember to hydrate at the end in order to remove any waste bi products such as lactic acid.
- Have a Massage. Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage and Foam Roller Exercises for Easing Tight Muscles and avoid the heavy sports massage price tag.
- Take an Ice Bath. Some athletes swear by ice baths, ice massage or contrast water therapy (alternating hot and cold showers) to recover faster, reduce muscle soreness (delayed onset muscle soreness (DOMS) and prevent injury. The theory behind this method is that by increasing and decreasing the size of the blood vessels it will help rid any waste, as mentioned above.
- How to use contrast water therapy: While taking your post-exercise shower, alternate 2 minutes of hot water with 30 seconds of cold water. Repeat four times with a minute of moderate temperatures between each hot-cold spray. If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time.
Most importantly, you will want to Get High Quality Sleep. While you sleep, amazing things are taking place in your body. Remember, when you enter deep sleep, the body magically will repair itself, especially if you are super sore or just tired from an intense workout session with your fitness professional or Portland personal trainer.
We are going to just jump right in to this blog post. If we were to have someone film us through an entire day, we would be amazed on what types of movements we do. We will squat, pick up, put back, turn around, balance one foot, get into a car, get out of a car, push a cart, pick up a bag, put stuff in a bag, take out the trash, pull the trash out, take a shower, go to the bathroom, get ready for work, put clothes on, take clothes off, eat, do the dishes, vacuum the floor, mop the floors, take the stairs, walk to work, walk to the car, etc. All of these are movements that most of us do on a daily basis and multiple times per day.
The cool thing about all of these movements is that they can be broken down in to smaller components and replicated in a safe setting. When we say safe setting, we can make these movements into exercises that can be used to strengthen and help the body become more proficient at doing them. When you are working with a fitness professional or Portland personal trainer, these are the types of movements that they will include in an entire fitness program in order to get you results, but also create movement patterns that will help you in everyday life.
This is the reason why functional training is so necessary. When someone is out of surgery, most of the time they will need to work with a physical therapist if it is joint related, etc. The therapist will assist them in getting back their mobility, but there is also a level of homework that they will have to do at home if they want their entire program to be successful. That is why if motivation is something that you need and you are not following the guidelines of your therapist, then it may be worthwhile to find an excellent Portland Oregon personal trainer or fitness professional in your area. They will not only make sure that you are doing your exercises functionally correct, but they will fill that motivational gap.
We all promise to make them every year. We use the weeks approaching the new year to think of a resolution that is not only different from years past, but one that we will actually commit to and make happen. It’s not always as easy as we hope, and it leads us into frustration, so much that we don’t make one afterall. Here are some guidelines to use when making your new year’s resolutions so that by this time next year, you’ll have surpassed the previous year’s goal.
1. Make realistic goals. As a Portland Oregon personal trainer, we know that people struggle with making goals they can stick with. If you absolutely despise running, but hope to run a marathon in the next year, chances are it’s probably not going to happen.
2. Remind yourself how it will make you feel. Think more about your feelings, than what your goal will look like. Lets say your goal is to lose 15 pounds. Think of how losing that weight will make you feel. Maybe it will give you more confidence, more energy, make you more happy, etc. If you’re emotion driven, you’re more likely to stick to, and maintain your success.
3. Do it for yourself. If your significant other really wants you to quit smoking, but you’re still having a hard time coping with the idea, pick a new goal. Your resolution has to come from within, and be something you are fully committed to doing.
4. Share your goals with your support group. This may include your friends, family, significant other, or all the above. If you voice your goals with others and it a known thing, you have encouragement to push you along in those times of doubt and desire to quit.
Pick goals that mean something to you, that will make you feel good when accomplished, and that can be done in a reasonable amount of time.
The cold weather is upon us, as well as the harsh winds, icey sidewalks, and layers upon layers of clothes. Most decide to hibernate during these cold months and put their fitness regimen on hold. Of course these is always the gym, but we all know that running on a treadmill is nothing compared to running outside on our favorite paths. Below are some tips from your Portland Oregon personal trainer to stay and warm on those winter runs.
1. Layer up. Your first layer of clothing should be something of dri-fit material to wick away moisture as you sweat. On top of that should be a warm sweatshirt made of fleece that will keep in your body’s heat.
2. Wear warm socks. Your feet are the closest to the ground ad usually the first to go numb in cold weather.
3. Wear shoes with good traction. When rain or snow start to freeze, the street can become more of an ice skating rink than a place for you to run on. If the bottoms of your shoes look worn, it’s time to purchase a new pair.
4. Wear a warm hat and gloves. Anywhere your body heat can escape should be covered. You can always remove clothing if you become to hot.
5. Leave the headphones at home. Drivers are less likely to be aware of people running in cold weather, so it’s important to be hyper aware of your surroundings.
6. Be seen. To piggyback off the previous tip, you want drivers to be aware of your presence. Wear a light on your arm or reflective clothing that can be seen from a distance.
You don’t have to put off running until the warmer weather starts to come around. Bundle up, be smart, and stay aware of your surroundings. If the conditions look to dangerous to venture out in, stay home.
We are all faced with the same dilemna every year around Thanksgiving. How are we going to get through it all without jepardizing our waistline? Here are the top ten ways to survive the holiday (in no particular order) from your Portland personal trainer:
1. Don’t starve yourself the day of. Many of us dream of the delicious foods we’ll get to stuff our faces with, and justify overeating because we haven’t eaten all day.
2. Eat something before you go to offset your hunger pains.
3. Portion control. So you want a taste of everything that’s displayed on the buffet table? Go for it, but watch those spoonfuls.
4. Pace yourself with liquid calories. They are the easiest and fastest to be consumed, so be mindful.
5. Be social. Instead of focusing all of your attention on the feast, chat it up with family and friends. It will distract you from going for seconds.
6. Start a board game. Nothing brings fun and laughter like a diverse group of people and entertainment.
7. Split dessert. So you want a helping of pumpkin pie AND apple pie? Cut the slice in half to enjoy both treats without double the guilt.
8. Drink water. Water not only hydrates you, but also fills you up, leaving less room for loaded calories.
9. Offer to help with clean-up. By throwing yourself into washing dishes and occupying your time with helping out, you’re less likely to spend that idle time eating, even when you’re not hungry.
10. Take a post meal walk. Enjoy a breath of fresh air while also getting some exercise in.
Avoiding overindulgence during Thanksgiving doesn’t mean you can’t enjoy yourself. It just means that there are other ways to have a good time rather than eating so much that it hurts to move. Be social, laugh, eat, and drink with control.
You’re committed to your goals. You work hard to stay on track, and fight off all temptations. That is, until your co-worker brings in breakfast from your favorite pastry shop, and desire beats out your willpower.
You are not alone! You are human after all. While eating healthy is great for you, you also need that occassional treat or splurge. As Portland personal trainers, we know that living in a city with great food, craft beer, and mouthwatering desserts can make it challenging to stick to your healthy lifestyle. While avoiding these foods will only make us want them more, we also need to realize that if we treat ourselves, we don’t have to beat ourselves up about it either. So how do we achieve a happy medium?
1. Everything in moderation. So your co-worker brings in cupcakes and you know they are to die for. Cut one in half, and walk out of the break room. Don’t go in there again during the day to feed that temptation.
2. Keep healthy sweet and salty treats at your desk to hold you off until the next meal, while also fighting your cravings. Stash pretzels, dried fruits, and nuts to help keep you satisfied.
3. Be mindful about your eating. Don’t plop yourself down in front of the tv with a bag of cookies. Be fully present when you’re eating snacks and meals so you stay completely aware of what is going into your body.
A gym, equipment, or fancy machines are not needed to get in some exercise and a great workout. Nature provides us with a vast variety of tools to use for our pleasure and health.
Our environment provides us with rodes to run on, stairs to climb, water to swim in, and mountains and hills to hike. There are no excuses to not get in some daily activity when a great workout is just out your front door.
Research hikes, trails, and stairs in your area. Join a running group that meets during the week and on weekends. Not only are you getting in exercise, but you’re able to view what nature has to offer, and meet new people in the process.
Seeking out a Portland personal trainer will help make all of these activites more effective, easier, and more enjoyable. They can help you learn the muscles to train to make your body and your activity of choice stronger.
When thinking that you can’t workout because you don’t have a gym membership or a treadmill, think again. There is an abundance of options the outdoors has to offer, and you should take advantage of the free, and great exercise it offers.