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.
Many of us are challenged by finding time to move more during our day. We are too drained and spent with everything else going on in our lives’ that it just doesn’t happen.
Making a pedometer part of your daily accessories is a great way to motivate yourself to get your body in motion. It’s a tiny reminder that tracks the steps you’ve taken throughout your day.
A great thing to do is to give yourself a goal each week. Lets say your starting goal is to walk 10,000 steps a day. Once you’ve achieved that, make the next weeks’ goal 11,000 steps. Your personal trainer Portland would say to keep progressing so you’re challenging yourself.
With a pedometer you may find yourself finding the farthest parking spot instead of the closest one, walking to the grocery store instead of driving, and walking over to talk to your co-worker instead of sending them an email.
I think back to the clothes I chose to wear while working out in college. Sweat pants of some kind, with an old cotton t-shirt from high school. Not only did I have to adjust my pants constantly as they would snag on countless pieces of equipment, but I would get so hot. My clothing was too baggy and the heat my body was giving off from exercise had no where to go.
Wearing the right clothing can make all the difference in your workout. Choose materials that are breathable so you don’t get uncomfortable chafing. You also want your body to stay cool. Stay away from cotton as this will absorb your sweat, keeping you hot and weighed down. Make sure you wear clothing that fits close to your body. This can inhibit you from having a safe workout. On the other hand, stay away from clothing that will prevent you from having and maintaining full range of motion in your exercises. If it’s hard to walk in the new spandex you just bought, it won’t do you any good to workout in them.
The clothing choices you make are just as important as the workout itself. Here are three tips to remember (from your Portland personal trainer) when choosing what to wear:
1. Breathable, light weight material
2. Fits comfortably, while fitting close to the body
3. Doesn’t inhibit your range of motion in exercises ( isn’t too tight)
Many people come to a Portland personal trainer because they can’t push themselves like they want to. They simply workout until it becomes hard and then they stop. That’s where we come into play.
Consider the phrase, “if it doesn’t challenge you, it doesn’t change you.” If it weren’t easy to achieve, everyone would be fit. We wouldn’t be dealing with an obesity problem that is on the rise.
Within every exercise in your workout, you should feel like you can’t possibly do anymore, but your personal trainer pushes you out of your comfort zone and makes you realize that you’re actually capable of completing 10 more. This is how you become stronger, and shed the pounds you so desperately want to lose.
The next time you think about taking a rest before the exercise is complete, remember your goals. Remember that hard work pays off, and that if you push your body just a little bit past what it’s comfortable with, it will be worth it.
Strong, challenged, and a little (or a lot) sweaty is how most of us expect to feel during exercise. The last thing you want to feel while working out is light headed and nauseous. Yet, many of us have experienced this a time or two. So, how do you prevent this from happening? Below are a few tips to help you continue to feel your best:
1. BREATHE! Our body needs oxygen for fuel during exercise, so don’t hold your breath during those push-ups! Consistent breathing is crucial.
2. When transitioning from mat work, take your time getting up to feet. Standing up too fast can leave you feeling faint.
3. Be mindful of how much water you’re drinking during your sweat session. A sip every 5-10 minutes should be sufficient. You don’t want a gallon of water sloshing around in your stomach during those jumping jacks!
4. If you are working with a health professional or Portland personal trainer or workout partner, you always want to communicate regardless.