Author Archives: admin

mt jeff

Summer is almost over and school is starting. This summer was amazing and if you were like me, I took full advantage of all the Pacific Northwest has to offer: many outdoor camping trips, running outside a lot (training for a marathon takes a lot of time), getting out on the water with my SUP and probably a few too many mojitos! But your weightloss goal never really happened.

A few weeks back I mentioned to our Facebook Community that we were going to do a Fall Back into Health & Fitness Challenge! Throughout the summer many of our clients at Whole Body Fitness were facing a few challenges: 1) how to stay consistent with their exercise programs and 2) how to stay in their caloric window and eating enough fiber. The most important meal of the day is the first one, we call this Breakfast and over 60% of Americans skip it! So with fall right around the corner, I challenge you to our 30 day Fall Back into Health & Fitness Challenge.

What Is the Fall Back into Health & Fitness Challenge?
For 30 days of September you will commit to the following key things that will jumpstart your fitness journey before winter arrives.
– Eat Breakfast: Some of you are new to this but everyone can smoothie! You can make it however you like, add more greens like spinach and kale, throw a half banana in, and add some protein powder for sustenance.
WBF Dessert for Breakfast Smoothie Recipe:
1 cup almond or coconut milk
½ banana
1 scoop of your favorite protein powder
6-7 frozen strawberries
Blend in Blender until fully incorporated. Try experimenting with different flavors and combinations to keep it fresh!

So back to How to get back at it. Vacation Time is Over, and while you were visiting family and seeing the world it was hard not to fully experience it without eating, drinking and relaxing…..and then eating some more. Well, after all those months relaxing and enjoying the summer it is time to face the facts. Often after a week’s vacation we wake up Monday and can often feel sluggish, bloated and achey. I have 5 tips I offer my clients to get back into the swing of things and Get Back on Track!

STEP ONE: Freshen up and Focus
Don’t beat yourself up because you enjoyed the Virgin Islands and those yummy pina coladas; today is a new day and we will just start again! Just like when we are toddlers learning to walk and we fall, we don’t just lie there we get right back up and walk! Draw a line in the sand, the vacation stops here, your vacay is over and it is time to get your nutrition back on track. When my clients are serious about their Fitness Goals then the vacation is the exception not the rule. Get focused and simply get back at it. Start your food journal today!

STEP TWO: Stay Hydrated
Planes, trains and automobiles are how we travel and often times can lead to long periods of sitting and waiting and dehydration. Making sure you stay hydrated would be the best thing (I love my cute fancy Swell Bottle). One way to instantly feel awake is to get hydrated. The first few days back home the top priority should be to drink plenty of water. (I would say fluids but you may still want to be back at the beach sipping a margarita). Here are my tips on how to get hydrated again:
-Start with a glass of water in the morning right after you get up.
-Go Spa Style and add some pazazz to your bottle, try some cucumber, mint or lemon to help quench your thirst.
-Don’t add stimulants to your water go au natural!

STEP THREE: Refresh and Cleanse
Cleansing is sometimes a great way to mentally get back on track. I recommend my clients do this only for a few days. Be very picky about what you eat. Try sticking to whole grains, real foods (foods that you can immediately id not processed foods), and lean meats. Often simple is refreshing at this stage after a week of eating out for every meal. Stay away from packaged foods and only snack on fruits and veggies. This will help to restore your system and help to block out those sweet cravings. Most of my clients voluntarily do the next one. Stay away from alcohol- after your week in cabo you may need to convincing.
My Pinterest Page has many fabulous recipes that are easy and clean!

STEP FOUR: Rest Up
What?! Isn’t that what vacations are for? Actually most of us while on summer break or a vacation will tend to pack it all in, do it all and that doesn’t make for a very relaxing vacation. I often try to get a balance. Sleeping in is a good start while on vacation and then try to have active and relaxing days. Most of us come home from our vacations exhausted and a great way to ease back in is to give yourself one less day and take your last day of vacay back in your own home just chillin! Make catching up on sleep a priority and ease back into your daily grind. When are bodies stay in a adrenalized state from major activity and lack of sleep it is easy to make poor choices: going out to eat and skipping that workout because you have so much work to get back to. Try bringing back some insights from your vacay and make balance and fun part of your daily life!

STEP FIVE: Hit the Gym and Move your Body
A body in motion stays in motion. Let’s get back to your fitness routine and sweat out the indulgences of the summer. When you get back at it from a break, ease into it. You may be tempted to put it off for the first week ; telling yourself that you have a lot to catch up on at work, ect. But that is a slippery slope. I typically begin my clients first session at about 70% of what we were doing before. The intensity can be built up in that first week back so that by their 2nd week we are in it to win it! Don’t push yourself, the goals now is to get back into consistency. I take extra time to warm up and cool down with clients coming back from the summer! Our 30 minute sessions are a great way to ease back into exercise and make fitness a priority.

corrective exercise

At some point in our lives we may be faced with the need for some type of corrective exercise, a workout program or a series of corrective exercises that help to get us back to a proper form of moving. The goal of corrective exercises re-trains the joints and muscles to form neuromuscular pathways to work with one another and ultimately realign postural issues and muscular imbalances that often can contribute to limitations in mobility.

Today, this type of exercise is being performed by trained certified instructors at Whole Body Fitness and is seen as a distinct modality in combination of a regular workout routine for some clients as complimentary training to physical therapy. Similar to physical therapy, corrective therapy’s goal is to alleviate a client’s pain and help their bodies move through a freer form of movement.
We use gentle stretches, isometric holds of particular posture/poses, and or repetitive movements rooted in functional performance.

The Bennies of incorporating corrective exercises:

  • It will identify areas of imbalances and muscle weakness and find the true source of your pain. For instance, knee pain may be caused by weakness in the glutes or hips. Often, a client’s source of pain is not the source of the weakness.
  • No more Prescriptions or Over-the-counter meds
  • Client’s confidence in controlling their movement and pain
  • Joint Flexibility can often increase as well as muscle strength
  • Reduced risk of sports and training injuries
  • Improved posture

How can we help?:

Exercise physiologist Jacque Ratliff, spokesperson for the American Council on Exercise (ACE) believes that long-term chronic pain is present with many new clients who are seeing a trainer for the first time. Many of the clients have suffered from low-back pain, arthritis or shoulder or neck issues for years and dealing with pain with medications, only to find their conditions worsening.

We see pain often associated with old sports injuries, and accidents and after meeting with a certified specialist, the client will have prescribed  exercises to address specific needs.

SCAPULAR ROTATION – This corrective exercise is designed to reduce rounding of shoulders forward and pain associated with this condition. Lie down keeping chest and legs touching the floor. Raise your arms at a “Y” angle while keeping your head down, and hold pose for two seconds before releasing and returning to the floor.
Do one to three sets of 10-15 repetitions.

HIP FLEXOR – Kneel on the floor with the right leg forward and left leg behind you. Keeping the pose straight begin with the right side and squeeze the right ‘glute’ (buttock) releasing the tightness through the front quad and hip flexor. Hold pose for 30 seconds then repeat with left side.

 

about-us-page-wbfMeasurements: The key to any test. We use measurements in science all the time. We measure our food, measure our work performance and we our successes. It is the key to attaining your goals. Progress, how do you evaluate it? We evaluate progress through measurements.
We start out by finding out a client’s baseline: What their posture is like, a movement screening test, their beginning measurements and body composition. Using these quantifiable stats we then together create goals. By using a measured approach to personal training we can evaluate your real progress. Personal Trainer Tammie Dubberly lets you in on her techniques for measuring progress and setting real attainable goals in your health and fitness program.

Beginning measurements are critical in setting up a framework for any exercise plan. These measurements will help define goals and act as tools to evaluate your progress throughout your workout program. Through a functional movement screening, I evaluate your strengths and weaknesses and any body imbalances you may have. These will serve as a guide and help me plan a proper, unique fitness program tailored to an individuals needs and goals.
When setting goals I encourage my clients to stay realistic. This will help make sure that the goals we set are reachable and practical for their particular lifestyle. Setting goals will further help create a program where we can periodically check back and measure your progress whether it be endurance or strength based.
I also practice what I preach. I set goals for myself regarding my own workouts and athletic performance. I have kept a food journal accessible to clients; set specific 100m sprinting goals and aimed for max pushups in a 2 minute period. These have not only helped me improve but have also helped my clients stay accountable to their goals!

Tammie’s Training Philosophy:
As a Personal Trainer and Running Coach, I believe each person is on their own unique journey to maximum health and my intention is to guide you on that journey in such a way that is supportive and specific to your individual needs. My goal is to help you create X which will help you become Y and Z.


Whole Body Fitness Personal Training is a team of the most qualified; professional; and experienced personal trainers in Portland, Oregon. To learn more about personal training in Portland or to set up a free consultation with us, email us at info@wbfitness.com

snowshoe


Tis the season! It looks like we may just get some snow this year that will stick around long enough for us to go play in the great outdoors. Last year, our family took on a new activity, or at least attempted to although Mother Nature had different plans. We bought our first pair of snowshoes. I was enamoured with the idea of strapping on vintage tennis-racket type shoes and treading through the beautiful white peaks and valley of Mt Hood. But wait, put on the brakes-not only was my romanticized dream just that, snowshoes are technically savvy and gear in and of themselves; but there was NO SNOW!!!! This year will be different- we will be spending the week of Christmas in the beautiful Cascades in NE Washington where snow is a plenty and we can get an awesome outdoor workout with our technically savvy snowshoes.

While I am recovering from a small, yet annoying injury and my running mileage is forced to microscopic numbers, snowshoeing can help keep me in shape. Snowshoeing also burns TWICE as many calories as an easy weekday run- putting those glutes into action. Snowshoeing is winter’s version of trail running. According to the Journal of Strength and Conditioning, you can easily burn twice as many calories at the same pace. You have to work harder, lift your legs higher and keep your body warm.
Did you know it can also work your abs? While snowshoeing you have a built in ab-blaster! By having to shift your body weight back and forth plus the added weight of the snowshoes, you work your entire rectus abdominal plus your transverse abs and obliques.
If you can walk- you can snowshoe. It does not have to be technically difficult. If you want even more of a challenge cut your own tracks and burn even more calories!!!

No matter what the conditions are outside your door, it can be fun and exciting to mix it up and take it to the slopes. See you in the snow!

My Problem: Getting up to the snow during the weekdays!

surviving the holiday season


 

This past fall has been a challenge, between remodeling a house, a busy client load and not being able to run much thanks to a case of extensor tendonitis in my right foot, my fitness goals have taken a back seat and have left me feeling a little less than satisfied. Combine this with the holidays and you may have a recipe for disaster.
This was what I was feeling as the weekend followed Thanksgiving, however Monday came and I knew that this was not beneficial or helpful thinking going forward into the 2015 Holiday season. I am going to step outside myself and be a wellness coach for myself! What would I tell a personal training client? Sure, the Holiday Season can throw a monkey wrench in our fitness plans, with the season of excess it is easy to get off track and derail the best intentions.
Why wait until the New Year? Begin making healthy, positive changes Dec 1st! Give yourself a healthy start this holiday season and here are some of my best tips for ending this year on an upswing and positive note:

An easy way to get out of a head funk and elevate your mood is to get outside in the sunny weather and go on a 30-60 minute walk. A personal training client began her walkable mission this past weekend during the Thanksgiving break and walked an average 5 miles a day! Do this mid day to beat the holiday hum-drums, or after a large meal, before a social engagement or any other time you can squeeze it in. It is a great way to stay active during the holidays and connect with nature, friends and family!

Start an Intention Wall. I usually wait until Dec 31st to do this but this year I am doing things differently. Beginning Dec 1st (tomorrow) our family will begin our Wall of Intentions for 2016. Using post-it’s we take turns writing down our intentions/ goals for the coming year. Reflecting on these allow us to plan, execute and follow goals into the new year.

You can eliminate the holiday blues, stave off the dreaded 5 pound holiday weight gain and change your views this Holiday season just with a little re-direction and positive thinking. Most of our clients this time of year appreciate knowing that we our hear for them along the way and see their personal training session as a positive impact to their journey into the new year!

 

holiday fitness goals


 

How to Stick to your Holiday Fitness goals throughout the fall and winter
As the days get shorter and it gets a bit colder outside, most of us tend to shift our focus from outside activities and exercise to the good ol’ indoors. But often, this can lead to a feeling of dread, and lack of motivation to continue all the progress you made in the Summer. Maybe you have a lack of excitement over the treadmill, a feeling that you may not have time to get a workout in at the busy gym waiting for the machines?

Every year, the leaves on the trees begin to turn, the days get shorter and Fall is here. Calendars fill up with family and social obligations, and we tend to have a little less energy – putting our health on the shelf until next Spring.

How can I help this? This is the question I asked myself last year and adopted it to use with my personal training clients. I usually will help our clients redirect their focus and set new goals for the Fall and Winter months that will help them come Springtime, not have to play the ‘catch up’ game. We focus on more of a maintenance plan and a more well-rounded balanced approach to their goals. With the cooler temps clients need a little encouragement to get out of bed early, say no to that nightcap, and bring the focus back to keeping them from back sliding and losing the strength and all the hard work they put in during the summer months.

What can you do to combat the sabatoge season and conquer fitness this winter? Here are a few strategies I use:

Client A: Male who desires to put on some muscle.
Fall Plan: Sweater season is a great time to focus on really pushing hard at the gym and allowing a little more calorie consumption paying attention to your protein intake. During this phase we will not only put on a bit of muscle but a little fat as well. Don’t worry though, by keeping your protein level at a higher ratio and eating healthy foods, not garbage, you won’t lose muscle and the small amount of fat gained will come right off as soon as Spring hits and we enter the shredding phase- high intensity and endurance phase.

Client B: Female who has a busy schedule due to family obligations and work.
Fall Plan: Although she would love to drop 15 pounds before the New Year, the reality is she has far too many obligations (parties to plan, holiday to-do lists) to successfully give the effort that it may take. At this point it is more about focusing on other wellness goals: Sleep, strength gains, or consistency. Quite often the goal here is to just maintain our current state or shift the focus to non weight loss goals. Encouraging clients to set goals but also be realistic is my top priority in meeting their training goals.

Overall, I tend to change it up this time of year with my clients and incorporate some meal-planning sessions, gear up a plan for running season, as well as create a systemized approach to their training. Winter doesn’t have to put a spare tire on your middle and you don’t have to lose performance in lieu of the weather. Stay motivated. Stay Consistent and keep it fun!

sports nutrition health


So what is Sports Nutrition all about? I remember the days of long ago when we would all go out for a big spaghetti dinner the night before a road race. Did it help us? Probably not. Did we think it helped us? Absolutely. Was it tasty? You betcha! But what is more important is how we eat throughout the training period in order to make the most of each workout. Below are some suggestions:

Runners:
While carbs are important to runners, a balanced diet is even more so. Lots of fresh fruits and vegetables are a huge benefit since many of them are not only packed with nutrients, but also water.

  • 50-60 percent of calories from carbohydrates (grains, pasta, bread)
  • 10-20 percent of calories from fat sources (oils, avocados, nuts)
  • 20 percent of calories from protein (fish, meat, chicken, beans)

Within an hour of finishing your run, refuel with a snack – sticking to a ‘4:1’ carbs to protein ratio (whole grain toast with peanut butter, or fruit with yogurt, or best yet Chocolate milk!).

Swimmers:
During a competition, bring some light, healthy snacks (fruit, dry cereal, energy bars or granola) to keep your energy and blood sugar up. Be careful not to eat too close to your next race – you need time to digest the food first. Refuel with another healthy snack within the “glycogen recovery window” of 10 to 15 minutes after your swim. This is when your body really needs nutrients in order to repair muscles and replace glycogen.

Cyclists:
Cyclists who train for 2-3 hours each day need about 3.5 to 4.5 grams of carbohydrate per pound of body weight per day. Eat a light, high-carb meal (toast with peanut butter, yogurt, a banana, whole wheat cereal) 1-2 hours before your bike ride.


more-vitamin-c


As the temperature drops and our kids get busier with school activities, it becomes more important to prep our immune system and boost our immune system health, to combat the common cold and other invaders. One of the best ways to do that is to increase the amount of Vitamin C we ingest. We have collaborated with Details Magazine to create a list of the top Vitamin C sources as well as some unlikely sources, you may not typically associate with the potent immunity booster.
Want More? Click here to find out the Unlikely Sources in your kitchen packed with Vitamin C.

birthday-breath


I am going to begin this post by stating the obvious: the harder we exercise, the more oxygen our body needs to perform a particular task. Most of us our solely focused on properly lifting the weights or staying on the treadmill while at the gym. We have not even considered that our breathing may be a major contributor to our success in the weight room.
How we breathe during exercise is a key factor in our performance and something we need to pay attention to.
When we breathe, oxygen is needed to help fuel us for the activity, both anaerobically and aerobically. Like lifting weights or running form, there is a right and wrong way to do it. Many of us by nature our nose breathers. But studies have shown that when we are performing an exercise and concentrating, breathing through our nose can actually hinder our performance. As we try to force air in through our nasal passages while concentrating on a physical task, our jaw clenches, our facial muscles tighten and this can lead to cranial pressure and neck pain with some clients. For optimum performance we should keep our faces fairly relaxed while performing any type of exercise, weights or cardio.

I am biased- whether its habit or from a childhood accident, I will often favor mouth breathing over nasal and am I am in favor of having my clients practice mouth breathing while we are working out. I often have clients visualize a birthday cake full of candles, inhaling through their nose and then exhaling from their diaphragm through their mouths as they exert the energy needed to sprint or lift a weight. This also ensures that they do not hold their breath which can be very dangerous for some that may have blood pressure issues. Working on diaphragm breathing is another tier to this and can be very helpful when training your cardiovascular system. Some tricks I have for those who favor silent nose breathing is to have them lip sync to a favorite song while cranking on the elliptical or treadmill. Another one that I use typically while doing ab work is especially helpful for the teeth-clenchers. I have them recite their ABC’s which help relax the neck muscles and lossen their jaws.
What are some ways you help re-focus during your workouts?

 

sleep1


 

Sleep, it is the best medicine and can help you make some major gains in the health department. You may not be competing on the level of Lauren Fleshman or Beckham, but that doesn’t mean you can’t get the same benefits from some of their training strategies. One of the keys for athletes staying competitive is sleep. If you are skimping on the hours you spend in bed however, you might as well be skipping the gym. Even if you are giving 100 % at the gym, have your nutrition and meal plans down pat, if you don’t get enough sleep your performance will suffer and the work at the gym and your dedication to a healthy diet really don’t matter. Not only will sleep deprivation lower your immune system, it will also lower your cognitive function at work, slow your reaction time, but also you will take much, much longer to recover from you workouts. I tell clients that the important work we do at the gym doesn’t really happen there. The days in between your workouts is when your body is making all those physiological changes, repairing and recovering helping you become stronger and fitter and sleep is a huge component of that recovery process.

Here are some of the top things you can do to help your performance

  1. Time is of the Essence, begin an Early-to-Bed Routine
    You cannot maintain optimum athletic performance and skimp on sleep, it just won’t work. If not today, eventually you will pay the price for those late night emails and TV binge watching. For two weeks try to schedule sleep into your day like anything else, I put my bedtime in my calendar and the reminder going off through my favorite show makes me hit “pause” and pick it up later. After a few times of going to bed at an earlier time you will begin to go to bed when you feel tired, it is never too early to hit the sack. High performance athletes are very used to going to bed when others just begin to get their “second-wind”.  After a few days of this you may notice you are yawning much less mid-morning and can accomplish more tasks without the aid of caffeine. You ‘d be surprised how more hours of sleep can be a powerful motivator for more sleep!
  2. Track It
    We track everything else, our steps, our food, our workouts and training programs, why shouldn’t sleep be one of them? Athletes have no problem, in fact most of them are obsessive about tracking their daytime stats and performance, but they have often paid little if no attention to what happens to their bodies at night. In fact this is often more important. Monitoring your sleep throughout the night can help you see how much sleep and what your quality of sleep is. I encourage my clients to monitor their sleep through apps on their phones. Devices like Beddit , a company based in Finland, transmits data from an ultra-thin film sensor under your sheet to a free iOS mobile app. It can measure cardiorespiratory functions by detecting movements caused by respiration and heartbeats. Beddit also measures sleep time, sleep latency (the time required to fall asleep), awakenings, resting heart rate and snoring. Your trainer or coach can then use that info to help your workouts become more effective.
  3. Cold is the new Hot
    We typically sleep too hot, it is much nicer to get into a warm bed then one that makes you shiver between the sheets. Athletes typically have a higher metabolic activity which means they sweat a lot at night. A cooler sleeping environment makes for a more comfortable sleep and the body will metabolize at a more effective rate.
  4. Wine down, and not with the bottle
    No, winding down with a bottle of wine is not what I advise clients to do. We need to prepare ourselves for a successful night sleep and that begins about 20 minutes before your bedtime. A little while before you intend to shut your eyes begin anticipating sleep and start a routine of meditating, reading a book or writing in a journal. DO NOT check emails or surf the net, the light of the computer will tell your body to stay awake and keep working. Work on relaxing and doing some breathing exercises to stimulate the parasympathetic system, which helps aid in relaxation.
  5. Unplug
    About 3 hours before bed, unplug yourself. Stop working, stop checking email, it can wait until morning> (Unless you’re an ER doctor). Depending on what your source is, the time before bed recommended to unplug can vary. But in my experience about 3 hours is enough time to begin “disengagement.” Athletes and us alike need to be focusing on being still and not engaged. Put the phones down, log off the computer and relax. “It is the inner activity on your brain that causes the issue when it comes to quality of sleep.” —Charles Samuels M.D., medical director at the Centre for Sleep and Human Performance in Calgary.