Tag Archives: portland personal training

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

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!

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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.

 

 


It’s not always about Losing Weight But gaining CONFIDENCE!…

With Fall upon us, the consultations coming into the studio have been picking up. One thing I noticed the other day after having met a couple people searching for the perfect place to help them in their journey to getting fit, was that it’s not always about losing weight. Sometimes the goal can be something even more, the things that we don’t always focus on. The little things that can often, and frequently do, build confidence!

Remember what it was like to learn something new; learn something for the first time as a kid and master it? It feels invigorating, empowering and you feel more confident. Those are all feelings and achievements many of us have throughout our fitness journey but fail to acknowledge. A fellow teammate of mine and Olympic Runner, Lauren Fleshman, recently gave a seminar about goal setting that left me pondering my own goals. It is not always about if you end up reaching your goals (although we need a few wins occasionally), it is about the journey and what you learn in the process. This is also true when it comes to your health and fitness goals. Sleeping better, walking taller and dealing with stress in a healthier manner are some of the unspoken things you will gain while training and while working out.

Like any new goal, begin by writing it down. Making sure it address the SMART goal outlines (specific, measurable, attainable, realistic, and time-based). While you are filling in the blanks realize that like any new skill, it can take time. Give yourself some extra time to reach your next goal and pay attention to the small wins. Maybe when you first started your workout plan you were only able to perform 15 minutes of exercise. But overtime you have begun to gain endurance and can now exercise for 30 minutes! Maybe it was a pushup challenge at the gym and you may have started with a modified incline pushup. By working at it and practicing in 30 days you were performing pushups from your knees! Whatever your success story was, you gained confidence and that is something to be proud of.

-Tammie Dubberly, Personal Trainer, Co-Owner at Whole Body Fitness Personal Training and Oiselle Ambassador
Active or Passive Rest?

active-restActive or Passive Rest? Which is best for your next workout.


What should you do between those exercises in your next workout? Stand around and talk about the latest gossip? Actively rest? Take a sit down break? If you have ever wondered what does “active rest” actually mean, I am here to finally clarify that term. Active Rest is just what you might expect: taking it easy (maybe bodyweight squats) but still moving, vs. passive rest (stopping completely between sets or exercises). Ideally, during your entire workout you should be moving-not standing/sitting around. The ideal choice is some movement that will either act as a dynamic warm up for what’s to come or a dynamic cool-down for what exercise you just finished.

A typical 45-60 minute workout should consist of constant movement. The only reason you would have to sit down and completely stop moving is in the case of an emergency or if you are just beginning a fitness routine.

That said, an active recovery in between your exercises should be performed to help your body get better at using it’s fuel systems and increasing your body lactate threshold. But hoe intense should this so-called “active rest” be? What movements should you be doing? Does your workout routine matter?

When we exercise we often can benefit from a bit of resting periods. Those breaks serve two purposes. One: You want to get your heart rate down and reduce the buildup of blood lactate. Blood Lactate is a by-product of the krebs cycle and the exertion that makes you feel fatigued and gives you “noodle arms.” Lactate can also cause cramps, soreness and some joint pain.

Below are my TOP 4 Ways to Perform Active Recovery during your next workout.

1. Heart Rate: Monitor It!

When we rest during our workout, one of the goals is to train our heart rate to slow down. I am often explaining to clients that in most cases it is how fast our heart rates can slow down rather than how high our heart rate can get that actually can determine how fit a client is. Regardless of the of the exercises you’re doing, recovery periods are intended to get your rate to approximately 65 percent of your heart’s max.

2. All You have is Time

Your active recovery periods should last anywhere from 30 seconds to 2 minutes. This is dependent on how intensely and hard you are working and performing your exercises. If you are doing more of a HIIT, high intensity workout, and your heart rate is in your upper threshold (90%) then you might possibly need a minute to 2 minutes of recovery. Doing some crunches you may only need about 30 seconds rest. The purpose of the rest: treat it like your resistance training, and use your rests as a tool for your training. Over time, as your body begins adapting to this type of recovery you will be able to match the right intensity with the right amount of recovery.
Example: Perform a Weighted Squat, 70% your max load. Squat for 25 reps, check your heart rate and then rest accordingly until your heart rate is 60% max. Your max heart rate is 220-age.

3. Pick It Up

Yeah, I know I may seem like a neat freak at times, always wanting the mats hung back up, weights re-racked ect, but it’s for your own good! I like to sneak in your active rest by keeping you moving even when you think you are resting in between our sets.
Another way I do this with my clients is to use circuits. I usually do between 8-10 exercises and use some squats for “rest”. This helps your body use the lactic built up as fuel and helps your body become efficient at shuttling it around to other areas. I use this technique on many of my runner clients.

4. It’s All About your Feelings

Active rest can mean different things to different people. It does not always have to be walking (or the often running in place at the stoplight). One of my favorite tools in the studio is the Foam roller. As well as injury prevention, a roller can be used to relax tight muscles. Another thing I do with clients is immediately following our ab exercises we will perform some easy simple yoga poses such as childs pose and downward dog. I feel that is all about staying mentally and physically engaged throughout your workout.

Next time you go see your personal trainer or go to your neighborhood gym, experiment with throwing in a little active rest in between that chest press and row!

Exercising in the Heat

ex-in-heat


What’s the Hot Topic this week? The Heat Wave! It can often be a challenge when the temps go above 90 degrees to stay active and exercise. The heat can creep up on us or zap our motivation midday. Here are a few ways to keep on track and reach your goals despite the HEAT.
Exercising in the heat and high temperatures can be a drag-literally. You start moving and after a few minutes you feel slow and weak. Your body temperature not only rises but your brain temperature does as well. This can leave you feeling sluggish and cause you to give up and end your workout early. Your brain will usually start telling your body to slow down way in advance of your muscles needing to. When temps rise you need to slow down; your heart has to pump faster and harder to send blood to your muscles. So the take home message: don’t aim for any PR’s or max loads, take it easy. For those who favor the outdoors for their workout here are some tips to safely exercise outside.

Resist the AC: Though it may seem like a better option to do a spin class inside rather than go out on the Springwater Trail for a bike ride, I suggest you skip the spin and enjoy a leisurely ride down the trail. It typically takes a person about 1-2 weeks to acclimate to the temperature and climate. Start with short amounts of time, about 20 minutes, and build up gradually. You will feel better and better each session and your body will take less time to recover. Staying in artificially-cooled environments don’t prepare us for exercise outside and our bodies cannot adapt to controlling body temperature and fatigue in the outdoors.

The Striptease: Here in the northwest we are used to layering. One moment we can be in a light fleece jacket and the next down to our tanks once the wind stops. But we don’t always want to sacrifice our skin to the sun and be completely exposed. Fortunately there are now amazing lightweight, wicking performance fabrics allowing heat to escape and your body to regulate its temperature. But lose the sleeves, allowing heat to escape and your skin to cool.

 But If you must keep it inside, get Personal: It is true, although not recently, here in the Northwest when we get amazing weather it seems like none of us waste the opportunity to go out and enjoy it. But it may be just a wee bit too hot for some. Those who choose to enjoy relaxing in the outdoors rather than exercise may just go to their local neighborhood fitness studio and workout in the cool indoors. To make it more motivating and exciting try a session with your fitness center’s personal trainer. It can be a great way to learn new exercises, re-vamp an old and mundane exercise program or just push you through one more rep!

Some of our clients’ schedules get a little bit busier with their kids out of school and many of them choose our monthly accountability program. This is one way to get a creative, fun and new workout program, keep accountable, but do your workout on your own checking in with a personal trainer on a monthly or bi monthly basis.

It’s Happy Hour: We know that the hottest time of the day and the worse time to be in the sun and heat is midday. Plan your workouts accordingly and schedule your sweat sessions before 6am or after 8pm. Typically it can be almost 20 degrees cooler around sunrise and sunset. Shade is also your friend. Last week I planned my entire 6 mile run in the shade along a tree lined street and instantly felt cooler! Speaking of runs…..

Rethink your runs: I know it is the ultimate calorie burner; but when it’s a scorcher; do some cross-training. Try swimming, take a chance on SUP, all of them still burn calories.

Most Importantly, drink up: Yes we need water to survive but we also need a little thing called electrolytes. Don’t just drink water. When exercising in higher temps grab a sports drink. It offers some carbohydrate (the fuel that your body needs for sustained energy) and salt (to replace what you are losing through sweat). Also electrolytes will help your stomach absorb fluid faster to keep you hydrated and less likely to bonk and ‘hit the wall’. James Dubberly, WBF’s resident nutritionist recommends sipping about 20-30 ounces every hour.

In conclusion, don’t be afraid of the heat just be a little smarter and slower. Also, don’t forget the sunscreen. Our friends at Planet Sun have you covered. Trust me it’s the best stuff you’ll ever use.

Written by, Tammie Dubberly, Lead Personal Trainer at Whole Body Fitness in Portland Oregon

 

preracemeallg


You have been training hard, using your foam roller and getting plenty of sleep. Physically you are ready for Race Day. I start getting a bit anxious the week prior to a big race. What to wear? How much to carbo-load? What will my Pre-Race Meal Plan be? What I am going to eat those hours before the start gun? All of these are part of my Race Day strategy and I have the keys to perfecting your pre-race meal.

About a week before, it is a good idea to begin eating meals with a high carbohydrate content.

In the final days before my big race I will begin to feast on carbohydrate rich foods like burritos, pasta, whole grains and veggies. I will back off of the proteins and fats as well. (As a side note: my last race, Bend Marathon, I practiced this religiously and felt fantastic!) My focus did not just go until the night before the race it continued within hours before the race with a PreRace breakfast. My perfect combo was a bit of yogurt, a couple handfuls of granola and some fruit. Going a bit lighter on the coffee also was a keeper-no digestion issues along the run.

In the morning we need one last stocking of glycogen that will then be stored in the liver and help keep blood sugars at a constant and steady level throughout the race. But not all breakfasts are created equal- throughout your training start experimenting with different combinations and see how you react during your longer runs. I have put together some ways on how you can get the right combo for the best performance!

THE IDEAL FOOD Ideally your prerace breakfast should consist primarily of carbs. They are easily digested and rapidly available and as James Dubberly explains to our athletes, the body’s preferred source of fuel. It is not protein (as much as contestants on Survivor may think). A little protein will help prolong your sense of hunger but don’t eat too much. And finally avoid high fiber- it takes far too long to digest and can cause major GI issues. My pre race breakfast or a bagel and peanut butter with a banana, as well as oatmeal, are all good breakfasts.

HOW MUCH

While your prerace breakfast might be enouch to get you to the start line and a bit beyond, it won’t get you to the finish. You want to ingest about 2g of carbohydrate for every pound of lean body mass to help improve and sustain performance. Usually this will be in the form of very simple carbohydrates like gels, blocks and sports drinks. Dividing these calories up throughout your race will provide you with a steady stream of fuel. Before the race your breakfast may be around 300-500 calories. I focus on eating a gel or equivalent about every 40 minutes of activity. If not the risk for running out of glycogen and “hitting the wall” dramatically increases and WILL affect your performance. Staying consistent with fueling early in the race (consuming 30 to 60 grams of carbs per hour) will help you keep your energy high and those legs moving!

PRERACE MEAL PLAN
Still Confused? Divide it up. Here’s how I fuel:

3 to 4 hours prerace
6 ounces yogurt 15 g
1 large banana 31 g
2 tablespoons raisins 16 g
4 ounces juice 14 g
12 to 20 ounces water 0 g
Total Carbs = 70g

90 minutes to 2 hours prerace
1 slice bread with 1 tablespoon jam 28 g
Total Carbs = 28 g

30 minutes prerace
1 energy gel or serving of energy chews 25 g
8 to 12 ounces water 0 g
Total Carbs = 25 g

RECOVER RIGHT
What happens when you cross that finish line? Focus on immediately getting some simple carbs in you like a small piece of fruit or a bagel portion. Eat about a gram of carb per pound of body weight. That’s a typical banana or a small bagel. Consuming some protein about 20-30 minutes after will begin to help repair muscle. You can do a protein smoothie or a bar that has about 26g of protein. And always drink water- a lot. Slowly drink 20 oz. of water with sodium in order to help recover!

EAT BETTER: If GI troubles plague you during a race try avoiding caffeine and cutting back on artificial sweetners- these can exacerbate symptoms of bloating and GI problems.


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