Tag Archives: Personal Training

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.

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.

cardio training


Do you have to do cardio? Or is resistance/weight training enough? As a personal trainer at Whole Body Fitness in Portland Oregon, James Dubberly addresses these questions in consultations and training sessions all the time. The answer, yes and no. Cardio or aerobic activity and Resistance Training aka anaerobic  activity, should be seen as a marriage or partnership not as enemies. It is important to maintain and achieve optimum fitness that you incorporate BOTH into your fitness regime. It seems though that we are still in one camp or the other: endurance runners who never do strength training and weight lifters who never go for a run. In contrary to what is being touted to those lifting the weight, cardio will not deplete your muscle stores. Are we getting this advise from the guy squatting 500 pounds that can barely move well?

And have you seen the athletes competing in marathons and finishing strong? They have enough strength to carry themselves for over 26 miles! That’s some serious back strength!
Like many topics in fitness and nutrition, the answer on whether to focus on aerobic or anerobic activity shifts from one extreme to the other.

We all have heard that to  achieve optimum fitness it is not necessary to do hour-long bouts on an eliptical or treadmill. More is not always better –we need to approach this question like any other and use problem solving and goal setting techniques. What are your goals? Weightloss? What are you training for? A triathalon, running race or hike?

Here is what now is a crucial part of the framework in acheiveing your optimum level of health and fitness:

Endurance Cardio Training – It needs to be a part of your routine on some level, and it’s essential for optimum health and function. It also is great at training your body how to use energy more efficiently. Cardio training will increase your blood volume allowing you to buffer lactic acid during intense activity more efficiently. You don’t need nearly as much cardio as you think. BUT, you need smart cardio. Smart cardio, knowing in what order and frequency to do your cardio is key! At WBF our 30 MINUTE sessions really kick fat burning into high gear. More recently, a new kind of aerobic activity has been shown to increase cognitive ability and brain functions and the more aerobically fit you are, the more brain activity you can handle. With the increase of aerobic activity we generate more white matter, allowing us to keep our minds and nerve functions sharp as we age.

 

New Rules of Strength Training – The goal is not always bigger muscles BUT stronger ones! The goal overall is to limit the accumulation of acid stored in the muscle while exerting it. As muscles become fatigued, they begin to “burn” and the exercise begins to get difficult. Your blood with begin to buffer this acidic state and allow you to push a little more. By incorporating aerobic activity into your workout program, your anaerobic training get better through an increase in blood volume! The best way to get this benefit is ………Yep, you have heard this before : INTERVAL TRIANING!
Combining Cardio training with weights or Interval Training should be done 2-3 times per week, focusing on a short duration, about 30 minutes and high intensity, keeping your heart rate in your upper target. Some of our most successful clients have accomplished their goals with as little as 2 sessions a week.

 


highintensity001


High Intensity Interval Training and Rest equal a strong immune system. Find out how you can boost your immune system during your next workout. Our Immune System & Exercise: Can long workouts actually harm you?

As I unfortunately found out this week, yes my long stretch of no sickness has ended, and I was graced with a lovely nor’easter cold. And although it can be quite challenging for me to rest and recover, I know that if I do take a week off, I will not only come back better but stronger!

Recently some scientists found that HIT training, high intensity-short duration workouts, can be better for your immune system than long exercise programs. Find the published study here in the Medicine and Science in Sports and Exercise.

The study found that prolonged, moderate-intensity exercise, but not short-lasting high or short-lasting moderate-intensity exercise, decreases the induction of in-vivo immunity. Scientists and researchers used this method that relies on the antigen diphenylcyclopropenone (DPCP), which can trigger the body’s immune response when administered through a patch on the lower back. With the DPCP patches, scientists were able to go back four weeks after they applied the patch and, by administering more DPCP, measure redness and skin thickening.

The test: One runner doing 30 minutes of moderate running on a treadmill, one doing 30 minutes of intense running (80 percent of peak oxygen uptake) on a treadmill, another doing 120 minutes of moderate running, and the last group not exercising at all.

Researches noticed that those runners doing intense running for 30 minutes did not have any affect on their immune response. However, after the group ran for 2 hours at a moderate pace their immunity lowered. Often this can be from the fact that during prolonged activity such as a marathon, the blood stress hormones like cortisol increase. This can temporarily inhibit immune function. This is why I encourage my runners to rest a few days after a big event.

2011 study by David Nieman, director of the health and exercise department at Appalachian State University, discovered that those who exercise 5 or more days a week are 43 percent less likely to catch an upper respiratory tract infection than people who exercise once a week or not at all.

And don’t forget to fuel. Yes frequent shorter workouts are a better choice than longer workouts as far as a immune system is concerned but those training for marathons need to remember to eat their carbs! Complex carbohydrates supply a quick accessible energy source to your body and do not deplete your energy when exercising loner that 1 ½ hours

 ppt_blog_main0012015 Fitness Plan


Welcome 2015! As the sun greeted me January 1st, I was struck by the lack of stress I had to hurry up and make a New Years Fitness goal. Why? Because in 2014 with the help of a few coaches, I worked on creating the life I wanted to live a balanced, healthy and happy life. Now, I am not saying that I have accomplished that- not by a long shot. There were weeks I did not get in all of my runs and mileage; there were others when I just felt overwhelmed with scheduling personal training clients and the rest of my life and could not get in my workout in, and there were days that I just felt like I needed to recover!
I finished my last month of December 2014 with a daily practice of gratitude- 31 days of gratitude! That was tough because although with my workouts and habits ingrained and set in stone- this was a new skill. There were moments I excelled and moments I did not hit the mark. Here is where the Balance comes in. Sometimes my personal training clients feel disappointed when they can’t meet there goals or miss a workout. Overall, as long as you are moving towards your goals, actively trying and showing up you are doing fabulous in my book!

Here are a couple things I will be working on this next year in 2015:

1. Have More Fun – I already have some, but I want to work on not taking life too seriously and laughing a little more! Don’t sweat the small stuff unless you are training with me at the studio-then I expect to see some sweat!

2. Don’t be a Stranger– The world is actually a small place- 6 degrees of separation does exist. Be nice to your neighbors (at the office and at home). When you put forth positive energy it comes back to you. Be nice to people, try not to judge and be kind!

3. Dance to your own beat – Stop comparing yourself to others. Take some time this year and get to know yourself. Love yourself in the here and now! Look to the past for lessons and explore new adventures tomorrow.

These are just a few of my resolutions and of course I want you to live a healthier life and embrace your own path to fitness!

 

Whole Body Fitness
Form Is Everything! At least once a day I find myself engaged in a conversation with a client about creating a muscle memory, setting up neuro pathways to specific muscles. There are many reasons that micro focusing on the muscle groups you use while performing an exercise creates much better results. When my clients come through the front door of the studio I encourage them to leave all their distractions outside-they can pick them after the workout! This can often be easier said than done. Here are a few ways to get you super focused during your next personal training session or workout.

Focus on Quality over Quantity – GOOD FORM = MAJOR MUSCLE MOTIVATION
Often we find ourselves rushing through the exercises and are focusing on all the other things we need to do after our workout. Learning how to do the exercise properly and practicing all the stages of the exercise is important and we must master the basics before we can focus on how much weight or reps we need to do. Let’s take a push-up. I don’t want my clients just do a push up. I want my clients to use their chest muscles to lower and raise their bodies towards and away from the floor. But often many beginners have to use their low back and butt to accomplish this. So we break it down. Here are the steps:
-start in a standing position. Move shoulders inward by squeezing your chest, pull shoulders back by lifting chest up to ceiling.
-next reach your arms out to your sides; close your eyes and bring your hands together by just using your chest. ( I typically will tap the upper chest of my clients to engage their muscles to fire.) After they accomplish those two moves I will have them do a push up to a bar at counter height. Only after that are my clients ready to perform a pushup.

Have a Solid Foundation – ITS ALL IN THE SHOES

I know I admit I have a bit of a shoe problem –I have shoes in every closet of the house. But seriously, I cannot stress to clients how important their shoes are in their workout. Having a good, stable foundation for an exercise is important. Many of our exercises need stability from the ankle and that starts at the floor. When your foot is stabilized you are able to focus on the exercise and feel grounded. This gets much more important as the difficulty of an exercise increases. For example a squat on a BOSU ball.

For your next workout try putting these steps into practice. If you are struggling with form or just want to push it just a little harder! Set up an appointment with one of our trainers and make sure you are getting the most out of your workouts! Remember it is mind over matter!