Apr, 17, 2017
Spring is officially here and as we start to experience the longer, warmer and dryer days it gives many of us a boost of energy. Plus it often reminds us that summer is on its way including hiking, golfing, swimming, tennis, cycling, baseball, water sports and other summer activities!
So along with the spring cleaning you may be tackling around the house, it’s time to get your body in tip-top shape if you want a fun-filled summer. Here’s a list of exercises that you can start doing to strengthen and condition your entire body so you are prepared for any summer time fun!
Apr, 3, 2017
Cycling is a low-impact activity that works your heart and lungs, strengthens your lower body and burns some calories. Plus it gets you outside which is good for your body, mind and spirit!
Most of us have rode and owned a bike at some point in our life so there’s some muscle memory there and should be easy to get started.
Already Have a Bike?
Great, but if you haven’t rode it for a while, it would be wise to go get it tuned up. Head to http://www.vancouvercyclery.com/ or http://www.camasbikes.com/ locally or https://www.westernbikeworks.com/ in Portland.
Posted in adherence, biking
Mar, 28, 2017
Kids are out of school in a couple weeks for Spring Break which can often wreak havoc on parents’ fitness routines! But Spring Break doesn’t need to mean a break from fitness!
Be proactive and creative to assure you get your workouts in while involving your kids and teaching them to love an active and healthy lifestyle!
Here’s some tips for an active spring break!
If you are getting out of town for an exotic beach vacation, each day plan to do something active. One day, you might kayak in front of the resort, the next day paddleboard. One day you might schedule a bike or hiking tour with the resort. And other day, you might play some beach volleyball.
Mar, 20, 2017
Until you experience chronic back pain, it’s hard to imagine how much it can negatively impact all areas of your life. The sad reality is that 80% of us will suffer with back pain at some point in our life. But the good news is that…..
……90% of lower back problems are preventable with inadequate core strength being a leading cause!
The key to the health of your back is understanding the concept of co-contraction, that is, that the muscles of the abdominal region must work together with the muscles along the back of your spine to keep your spine stabilized and that your core must be strong from all angles…front, side, back and hips. All you have to do is make a focused effort at strengthening your core muscles to allow you to move better, minimize muscle imbalances and promote better posture.
Mar, 8, 2017
The number one reason people say they don’t exercise is because they just don’t have the time. It’s true that more and more people are expressing that they are overwhelmed and just don’t seem to have the time to get it all done. It was reported that many of us receive on average 150 emails per day and have 3 meetings scheduled per day. Between work, family and social commitments, time is definitely tight.
Fortunately, there are a lot of really busy people that do find the time to exercise so how do they make it happen? First, they make it a priority. They realize that their life is better, they feel great and are more productive when they do exercise. Secondly, they have learned to be efficient and effective in their life to know how to fit workouts in that don’t necessarily require more time.
Here’s some tips to make it all happen when you’re too busy to figure it out:
Posted in Motivation
Feb, 28, 2017
Spring and summer are just around the corner and are often a good motivation for many of us to shed some of those winter layers and get into beach-body shape.
But beyond vanity and looking good, strengthening your core is also critical for optimal health.
If your core is strong, that strength radiates out to your extremities and you will be better able to stabilize and align your body, absorb and brace for any impact and move your body more efficiently and with better mechanics.
It’s important to mention that your core is not only your abs – but also includes your back and hips so to strengthen your core effectively you need to work the front, back and sides! Try to perform the following exercises 2-3 days per week.
Feb, 20, 2017
Spring is just around the corner and as the days get longer and the weather gets nicer, it inspires many to ramp things up and do a little health and fitness makeover or Spring Cleaning for your body so to speak.
Here’s a few easy tips that you can slowly adopt over the next month so you start to look and feel your best for spring and summer.
Feb, 15, 2017
I recently discovered that one of our Personal Trainers at NW Personal Training, Jolene Nelson, transformed her body and her entire life just by walking! She posted on social media
“I lost the weight from walking!!! I would walk on my lunch break, on the weekends, and after work.”
Her transformation is absolutely incredible and it reminded me that one of the best and easiest ways to start your fitness journey is just to start walking. There are very few barriers making it completely accessible for almost everyone! Start with walking around the block, when that gets easier, make it two blocks and soon, you’ll be walking your way to a healthy and fit life!
Feb, 7, 2017
If your sweetie has set a resolution to get fit this year, the last thing you want to do is sabotage his or her efforts with a box of chocolates for Valentine’s Day. Instead, show your special someone how much you really love and want to spend time with them by offering one of these creative gifts…and if you don’t have a sweetie, think of V-day as ME-Day and treat yourself to these gifts of love!
There’s nothing sexier than a couple strutting it on the dance floor. Learn to dance the Tango, Salsa, Rumba, Swing, Cha Cha or Foxtrot by enrolling each of you in one of the programs offered at The Arthur Murray Dance Studios at (360) 699-4500
Jan, 30, 2017
The recent snow storm in the Northwest caused many people to experience a big setback to any health and fitness goals they may have set on January 1st! You may have decided to start training for a 5k or 10k and then found you couldn’t run with the streets covered in snow and ice. Or maybe you decided to start lifting weights and then the gym was closed or you couldn’t make it there. Or perhaps, you enrolled in the new specialty studio classes only to find classes were cancelled all week.
So now what?! Sometimes it’s challenging to get fired up again so here’s some ideas to refocus and get right back on track! Just remember, don’t let setbacks set you back!
Posted in Motivation