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.
Have a you ever wished, and hoped that there is an exercise out there that will work all of your muscles at the same time? Well, you’re in luck! Amoung others, push-ups are one of the best exercises you can do for your body, while also recruiting your whole body in the process.
As a Portland personal trainer, it’s not uncommon to see a client let out a big sigh when the word push-ups come up. However, push-ups are hard because they work. While you lower your body down and up, you’re working your core, your biceps, triceps, shoulders, chest, back, hamstrings and quadriceps. That’s a lot of work going on at one time.
Not only are push-ups great for your body, but like many things, they get easier the more you do them. Here are some progressions to try when you’ve mastered the standard push up.
1. While performing a push up, raise one leg up so that more of the work is being down by your upper body. Alternate lifting legs.
2. Perform push ups using a Bosu ball, with the round side facing down. Once again, more emphasis on your upper body.
3. Place your feet on a higher surface, such as a bench or a plyo box. Perform these nice and slow while maintaining proper form.
With a workeforce that mainly spends their day behind a desk, many people find themselves suffering from chronic back pain and tightness. This limits us to movements and exercises that we can complete. As Portland personal trainers, we recommend not following a generic workout plan, rather working with a preofessional to find out what exactly you should be doing.
Here are some essential tips to keeping your body strong, and your back sade and injury free:
1. Avoid bent over exercises. These include bent over row, burpees, deadlifts, etc. These put added strain on your low back, causing increased pain and limited function.
2. Heavy weighted squats. When you squat, your body naturally hinges forward at your waist. Adding heavy weights to this exercise puts too much pressure your backside.
3. Putting your core as the central location for balance. This includes v-ups, russian twists, leg lowers, etc. Putting added weight and pressure on your spine should be avoided.
4. Flexion of the spine. This involves any exercise that will cause you to bend your spine forward. Avoid any crunches, sit-ups, and bicycles, as this will put added pressure on your lower back.
Be mindful of your movements, and if you feel any pain or added tension in your back during an exercise, discontinue it immediately.
We plan for our future, our budget, dinner for the night, and what book we are going to pick up next. When it comes to lunch, do we plan for that as well? Lunch is an important meal to prepare for, considering most of us are at work during that time.
A Portland Personal Trainer would highly advise planning out your lunches for the week so that you can stay on track with your health goals. With most offices and work spaces filled with vending machines, high calorie snacks in the break room, and the many aromas of restaurants flooding through our windows, it’s easy to to fall back on these options. Not only can this get expensive, but it can also cause you to gain unwanted weight.
Here are some tips to help you plan your lunches for the week and keep your mid-day meal healthy and delicious.
1. Pick out a variety of ingredients at the store. Lets say salad is your meal of choice for lunch. Purchase a variety of veggies, leans meats, nuts, and fruit. Switch up your salad everyday so you’re not always eating the same thing.
2. Pack your lunch the night before. With the hussle and bustle that the moring brings, eliminate one less task.
3. Set an alarm on your phone for when you typically leave for work. Until it becomes a habit, it’ll be easy to forget to grab your lunch before you head out the door.
There are too many times we allow ourselves to be talked out of something. Whether it be by someone else, or ourselves, it happens. A whole lot more than we would probably like to admit. So how do stop this madness from happening.
In regards to your health and fitness goals, a Portland Personal Trainer recommends always reminding yourself of why your goals are even put in place. When the going gets tough, remind yourself why you want to shed 50 pounds. Maybe it’s so you feel more confident in your own body, or yourwant to be healthy for your children so you can see them grow up and continue doing activities with them. Maybe you’re at risk for diabetes and you know if you don’t do something to fix it, the results are inevitible.
Keep those reminders in the back of your head when you feel like you’re too tired to workout, or your favorite show is one and you can’t stand to miss. Think about what will make you a better person in the future. You might regret missing an episode of your favorite sitcom for a day or two, but missing a workout could set the stage for more missed workouts to come. Stay strong, stay persistent, and you will crush your goals.
The key to staying committed to anything in life is dedication and having a true interest in it. This works for your career, your hobbies, healthy eating, and your workouts.
As a Portland Oregon Trainer, I’ve lost track of how many times I’ve heard someone say that they hate cardio. They know that in order to achieve the results they want they must pair cardio workouts with the strength training sessions we have in the studio. The problem is, the thought of running before or after work is a daunting task for them.
When people think of cardio, they automatically think of running, but there are so many other ways to challenge your cardiovascular system. There’s swimming, playing a game of basketball, going for a brisk walk, riding your bike, going for a hike, etc. I could go on and on about the different possibilities you have. In order to stay committed and make cardio exercises a part of your workout regimen is finding something you enjoy doing.
Your sister may have lost a lot of weight commuting back and forth to work by bike, but the thought of doing that has you ruling out biking altogether. Then don’t do it! Find the the activities you enjoy doing, and stick to them. You’ll not only enjoy it more, but you’ll also be more likely to do it and look forward to it.
When most people think of fitness assessments, different exercises and paying close attention to strengths and weaknesses come to mind. While a Porland Personal Trainer would tell you that this is important, there’s also so much more to it than that.
Assessments should tell us a lot about our clients, not only physically, but mentally as well. Asking important questions throughout the assessment and paying attention to how your clients react to exercise could have profound effect on the program you design for them.
The career of your client is an important piece of information to acquire. This will tell you what things they are knowledgeable about and what their interests are in. Finding out hobbies, or special talents are also vital to the relationship you will build with your client. Personal Training is about creating and keeping a bond between the trainer and client, and the more information you know about them, the stronger your trust and connection will grow.
Noticing the mental strength of your client is also crucual to understanding how far you can push them in a workout. If your client is winded and struggling within the first few reps of an exercise, it’s a good indication that the intensity needs to be lowered. You want to push your client, but you also want them to feel accomplished and successful.