Archive for January, 2018

The Gold Standard of Planking

January 29, 2018

Decades ago, abdominal crunches and sit ups were the go-to exercise for abdominal and core conditioning. Over the years, we’ve learned that they may not be the best exercise to strengthen our core to play sports, walk, run, jump, lift or perform other daily activities. 

It is true that strengthening your core is 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. We have learned that your core is not just your abs and if you want a strong core, you need to incorporate exercises that train your core from all angles including your back and hips. We need to train core movements of the spine but even more importantly, stabilization of the spine.

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5 Tips To Overcoming The Roadblocks

January 26, 2018

When people set New Years Resolutions, most have great intentions and are extremely zealous but quickly run into roadblocks and eventually fall off the wagon. Soon the motivation fades and many are doomed to set the same resolutions year after year. Every year, if you set a goal, follow a process and then quit, why do you think it would be different next time. First, don’t beat yourself up about it. Sometimes it takes many attempts before something clicks and you figure out how to live a healthy and fit lifestyle for the long-term. Just remind yourself that your health is very important and you can do this, no matter how many tries it takes!

The bottom line is that whatever forced you off track last time, will more than likely surface again. To overcome that roadblock, you need to develop a strategy for overcoming obstacles posed by work, kids, fatigue or lack of time.

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Changes in Fitness Over The Last 18 Years

January 16, 2018

26232331_10155944697862456_7554832138060745684_oWe are celebrating our 18th Anniversary at Northwest Personal Training and Drew Carney from the KGW Early Morning Show recently did a segment with us to discuss what has changed over the last 18 years since we opened our doors. Here’s the highlights from that segment:

Dynamic Warm-up

It used to be common practice to perform static stretching before all exercise. Now we have learned it’s not a great idea to stretch prior to working out when the tissue is not properly warmed up. Instead we have learned the importance of a dynamic warmup – the body doesn’t go well from 0-60 so you need to warm the muscles and connective tissue, lubricate the joints and prepare the energy systems for the intense activity. So instead of holding a stretch for a sustained period of time, instead we will mimic the movements we will perform during the activity but at a lower intensity, low impact, low load, low speed before we gradually increase the intensity, load, impact and speed. Read more on Changes in Fitness Over The Last 18 Years…

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Posted in Cardio, Core Conditioning, injury prevention, stretching No Comments »

Rethink How You Approach New Years Resolutions

January 9, 2018

Last week, we discussed the 4 Most Important Tips to Winning at Fitness. There is one more thing that is critical to achieving any goal that you set and that’s making sure your Mind is Right. Many people start January with solid and positive intentions and resolutions but shortly after, sabotage their own efforts without even realizing. Everyone knows how important exercising and eating healthy is to overall health, and yet a very small percentage of people do it so where’s the disconnect? The reality is that many people consistently talk themselves out of doing something that they know they should do because there will be a challenge of some sort involved. It will require them to step out of their comfort zone, to work hard or do something they aren’t good at. The result is that tiny voice that exists in all of us that can sideline our efforts.

Remember that if you want to change your body, you have to change your mind. If you can reset your thoughts, you can transform your life.

So the next time you hear that little voice inside your head saying “If I miss this workout, it’s no big deal”, “I can always start tomorrow”, “I don’t feel like doing it – I’d rather just sit here and watch TV”, or “This one piece of cheese cake is not going to make that much of a difference”, stop your thoughts and try rephrasing them. Whenever you find yourself succumbing to negative self-talk that will take you away from achieving your goals, try this type of positive self-talk instead. Do whatever you can to convince yourself to just do what you know you need to do! Read more on Rethink How You Approach New Years Resolutions…

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4 Most Important Tips to Winning at Fitness

January 1, 2018

HAPPY NEW YEAR!!!

It is January 1st and human nature has many of us resolving to make some major changes in our lives. Maybe we’ll decide to start an exercise program, start eating better, quit smoking or lose a substantial amount of weight. Regardless of the goal, have you ever wondered why most people set the same New Year’s Resolutions year after year?  That’s because by March 1st, 80% of people have thrown in the towel on their original ambitions. With that kind of failure rate, I’m convinced that it’s not a problem with the person but rather the process. Most people set themselves up for failure before the clock even strikes midnight because they attempt to do too much too quickly. They don’t do any planning and they have no idea how to monitor their progress. When it comes to health and fitness, your chances for success will improve dramatically if you approach things differently. Read more on 4 Most Important Tips to Winning at Fitness…

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