personal training Portland Archives

The Many Benefits Of Hiring A Personal Trainer In Portland

February 13, 2020 By Diana Fernandez 6 Comments

When you decide to start a fitness regimen, trying to figure out where you should begin can feel a little overwhelming. There is a lot of information available online, in magazines, and by word of mouth. It can be confusing to nail down what is going to work best to help you achieve your personal fitness goals.

Whether you want to increase your level of physical fitness, focus on muscle tone, lose weight, or build your endurance, a personal trainer can help you get the best results possible. By deciding to work with a personal trainer, you are taking steps to ensure a safe, effective training routine.

Weight training on your own can lead to injuries long term if you aren’t familiar with proper form. By lifting weights that are too heavy for your current ability, or using improper form, you’re putting yourself at risk for a serious injury if you’re inexperienced.

By exercising without the guidance of a personal trainer, you run the risk of overtraining; this is a common mistake that is easily avoided. Cardio exercise is a great way to improve your overall health, but too much of a good thing can quickly become an issue. Training too hard, or for too long, doesn’t allow your body any time to recover. The symptoms of overtraining include fatigue, soreness, decreased strength and decreased muscle mass.

Hiring a personal trainer does mean an added cost, but the health risks associated with inexperience are something to be aware of. Also, you’re more likely to achieve your desired results with professional guidance.

Benefits of Hiring a Personal Trainer

A personal trainer can teach you the basics of exercise, proper form and effective techniques, and this knowledge can boost your confidence so that you are fully prepared for group training experiences. But a trainer provides a lot more than just basic information.

1. Motivation

A trainer provides you with ongoing motivation, because you know there is someone expecting you at regularly set appointments. When you are simply trying to get fit on your own, it is so much easier to slack off now and then. But when a trainer is working with you, there is an extra level of motivation that can get you through rough or discouraging times.

2. Routine

For achieving fitness goals, it is better to learn consistency than to simply work out when you feel like it. However, it can be difficult to develop an effective exercise routine without expert advice. A trainer provides the expertise to develop a fitness routine that will be realistic for you.

Remember, an exercise routine that is too extreme can cause you to become discouraged and give up. A trainer will maximize the amount of time you spend in the gym without overwhelming you or wasting your time, crafting a routine to make the most of each visit.

3. Support

Your trainer is single-mindedly committed to your success, so they provide continual support. Through constant feedback, advice and encouragement, they will be there for you. Anytime you are working with the trainer, their attention is focused solely upon you.

4. Learn Properly

All too often people do not know proper techniques for exercising. Whether lifting weights or using a treadmill, there are right and wrong ways to work out. If you’re new to exercising or new to a certain type of exercise, having a personal trainer work with you and teach you the correct techniques can help you get the most from your workout in addition to helping you avoid serious injuries.

5. Full-Targeted Workouts

Personal trainers know how your entire body works when working out. The exercise routine you and your trainer put together will undoubtedly target each problem area that you wish to address, as well as some areas that you never knew you were having trouble with. You will progress faster and more completely toward your fitness goals with a personal trainer.

Are You a Group or One-On-One Personal Training Type?

Reaching your fitness goals can be challenging amid today’s busy lifestyles. From family to work, it’s often hard to choose the right gym, the best workout, and the most effective training type. The options seem endless which means you may decide to try every exercise program or not be able to decide at all! Today, let’s explore the options related to training types and discover if you are a group or one-on-one personal training type.

What Are the Differences?

There are a couple of options when it comes to training. First, there is one-on-one individual personal training or group training (large or small groups). Personal training can happen at home (though limited) or at the gym, depending on your regimen and your fitness goals. A personal trainer delivers a fully focused, relationship-based experience which is always focused on your unique fitness goals. Workouts are tailored by your trainer and consider any issues (injuries, preferences, abilities, etc.) to ensure a safe, effective workout. And, since your trainer is focused on only you, the trainer can correct any issues which may arise during your workout creating a level of trust and accountability.

Group training is essentially personal training in a group. Group training gives you more limited access to a professional trainer at a lower cost than having an individual session with a personal trainer. With group training, you also get attention as well as instruction in technique from the trainer, but also the support and encouragement from members of the group. With the help of those in your group and in a fun environment, working out with others can help you push forward to reach your fitness goals.

More Pros and Cons

As you think about whether a group or one-on-one training is for you, let’s explore several aspects of each to aid you in your decision. Ask yourself, which is most likely to keep you motivated. For some, having a personal trainer focused on keeping you motivated is most appealing, while others enjoy a bit of competition or the camaraderie of working in a group.

As far as safety is a factor in your decision, personal training one-on-one may edge out group training as the safest. Why? With a personal trainer, every exercise and movement is designed specifically for you to help you reach your goals while group training is more generalized and geared to everyone in the group. And while group training is not dangerous, if your body has unique needs, a personal trainer will monitor every action and reaction ensuring every exercise positively affects your body.

Results in achieving your wellness goals will also factor into your decision. No two bodies work the same, so it is important to focus on your body and your goals, not someone else’s. Effectiveness and results vary, depending on your goals. For example, if staying active and in shape are your primary motivators, group training may be the perfect fit, but if reaching a specific goal or targeting a specific area is your goal then one-on-one training may be best for you.

What We Offer

Private Personal Training

We offer private personal training sessions for our members. You will work one-on-one with one of our trainers and create a plan based on your unique goals. You will receive a customized workout plan to follow as well as tips and advice on nutrition, cardio, strength training, and more. You can visit your personal trainer one a month to track and monitor your progress and make any necessary updates to your personalized program. Or, you can visit your trainer as many times per week as you like to help hold yourself accountable and ensure you are getting in a challenging workout. Some clients will follow their personalized program and combine it with many of the group fitness classes we offer. Whichever option you choose, our trainers will customize a fitness plan specifically for you to help you achieve the results you’re looking for. Your plan is based off your goals, interests, fitness level, time, schedule, and budget.

Personal Training Programs

You may want to try out several of our personal training programs to see which best fits your needs and lifestyle. Luckily, Northwest Women’s Fitness offers plenty of options for our members to choose from!

Partner Training

If you enjoy working out with a friend and it helps you hold each other accountable, partner training is a great option! You will receive all the same benefits of a private personal training program, but you get to share your trainer and the cost with another person.

Small Group Training

If you’re working with a tighter budget, want to save a little extra money, or thrive in a 2-5 person session, then small group training is an excellent option. Not only will small group training save you money, you’ll also make new friends who you probably have a lot in common with! So, grab a group of friends or meet some new ones!

Pilates Reformer Training

Pilates focuses on building and strengthening the core as well as your mind. If you’re looking to improve your balance, posture, coordination, and strengthen your core, Pilates training is a great option for you. We offer customized on-on-one, partner, or small group (2-4 people) Pilates reformer/equipment training focused on a full body core workout.

Specialty Small Group Training

Our specialty small group training are specialized sessions that each have a different focus. Sessions can range from Posture and Balance, Pilates Reformer and Equipment, Boxing, and TRX Suspension. These sessions are a great choice whether you’re a beginner or more advanced.

Boot Camps

If you’re looking for a full body workout that is guaranteed to kick your butt, boot camps are the training you’ve been looking for! Boot camps are intense and motivating workouts that are sure to get you in shape and build your strength. Our boot camps take place indoors, and when the weather permits, we take them outside for an even better sweat! We even offer a co-ed boot camp and male boot camp for all the men in your life who want to join you in your fitness journey.

Contact NW Women’s Fitness Today

Northwest Women’s Fitness is committed to helping you achieve the results you are looking for! Get inspired and motivated with our personal training laws of success and other members success stories.

If you want to learn more about the personal training options we offer, contact us today! Begin your exercise journey and feel empowered with Northwest Women’s Fitness.

5 Fun Outdoor Workouts

March 15, 2018 By Danielle Smith Leave a Comment

It’s that time of year again! The weather is getting warmer, the skies are less cloudy, and the sun is breaking out its beautiful rays of sunshine! After work or during your weekend breaks, it’ll definitely lift your winter blues if you can do your workouts outside while soaking in some vitamin D!

Here are some of our favorite outdoor workouts:

Bootcamps

If you’re looking for a total body workout – this is the right class for you to target all muscle groups! Whether you are looking to lose weight, get stronger, or shape up, the workout is a great challenge for strength & endurance. Modeled after old-school military training, these classes generally include a fairly intense mix of strength training and aerobic elements. Depending on the class, you can expect to do lots of calisthenics such as pushups, lunges, burpees – usually in interval training. Check our website for our latest Bootcamp class.

Make Your Own HIIT Class

Have an outdoor basketball court nearby? Grab a friend and use it as your own personal outdoor gym!

Here are some workouts to practice:

(The cool part is you can do it alone or with a friend!)

Sprints (5): Sprint from one end of the court to the other, running forward and then jogging backward. Repeat 5 times total.
Side Shuffles (6): Do side shuffles the full distance of the court and back. Repeat 6 times total
Lounges (3): Do lounges (switching right vs left legs first) there and back three times.
Lateral Hops (30): Jump over and then back along the full court line, facing forward the whole time. Do 30 hops total.
Squats: Do three sets of 20 squats each

BALL OUT!

Did you know playing sports can be a total-body strength and cardio workout? Playing sports is one of the best workouts because especially in soccer, basketball, or tennis, you are not only endurance training with an hour of cardio, but you’re also targeting specific muscles you may not with your usual weight training. Even with a regular arm routine, after playing tennis you’ll be sure to feel the burn in your forearms the next day!

Make your own Outdoor Crossfit

Here’s an example:

Workout #1 (Five rounds)

5 pushups
10 sit-ups
15 squats
8 burpees

Workout #2 (5 Rounds)

20 Bench Jumps
20 push ups
40 Squats
25 Lunges

Go For A Run on a Trail or in a Park

Tired of running on a treadmill and monotonously staring at a wall or TV screen blaring politics that are putting you to sleep? Well then you’ll be happy to know summer is around the corner! Running in the park can spice up your usual treadmill jogs and give you more fresh air and visual stimulation to keep you going! There are also great running apps that can track your mileage, speed, and even calorie burn (for running and bike rides).

If you want to boost your calorie burn without having to run way longer, you can also give running on a rougher terrain, like a trail in the Portland area, a try! Your body has to work harder with every step because of the uneven terrain and more distinct turns/shifting. Trail running is usually a more intense and effective workout than just pounding pavement.

If you’re looking for some motivation to workout or even some personal training, contact NW Women’s Fitness today! We’d love to have you!

3 Amenities That Every Women’s Gym In Portland Needs

April 16, 2014 By Diana Fernandez Leave a Comment

Making the decision to lead a healthy lifestyle is the easy part. Once you decide that you’re going to workout out regularly, though, and you commit to eating a balanced diet, there are so many other decisions that you need to make.

For example, should you join a gym or go at it alone? And is there a specific diet you should be following, or can you simply enjoy everything in moderation?

If you’ve never been a member of a health club in Portland, then you may be wondering if a membership is even worth it. At NW Women’s Fitness, we can assure you that you’ll be getting so much more than a row of treadmills and sporadic group classes.

Our women’s gym in Portland offers a number of amenities that every health club should have. Call us today at 503-287-0655, and let us know if you have any membership questions!

1. Pristine Environment

A clean gym may seem like a given but, the truth is, not all health clubs will be up to your meticulous standards. At NW Women’s Fitness, we provide our members with a clean, friendly, supportive environment.

Because it’s a women’s gym, it’s also less intimidating than your standard fitness center, and we strive to keep it immaculate. It doesn’t look or smell like a gym—we promise!

2. Numerous Group Fitness Classes

Many health clubs offer a small sampling of fitness classes, but we can boast of a wide variety of group classes that are sure to please any gym-goer. From Pilates and yoga to indoor cycling and dance, you’re bound to find a class that you’ll want to attend again and again.

We have classes every single day, starting as early as 5:30 in the morning and going as late as 8:30 at night, so you’re sure to find at least one that fits into your busy schedule.

3. Spa Services At Your Health Club In Portland

Though a massage may seem like a luxury, it can be a necessity if you’re pushing your body to its limits. At our health club in Portland, we offer spa services, including massages, a sauna and aroma-light therapy.

Massage can promote the relaxation and healing of your muscles, which is crucial if you want to continually increase your workout intensities. Whether you want to use your massage to just relax or to achieve your fitness goals, it’s another great amenity that you can take advantage of after joining our women’s gym in Portland.

If you’re ready to love the way you look, call us today at 503-287-0655!

3 Mental Motivators To Help You Hit The Gym

April 8, 2014 By Diana Fernandez Leave a Comment

Sometimes, building up the motivation to go to the gym can be difficult. Long days, lack of sleep and other activities can get in the way of the inspired attitude necessary to lace up your shoes and head to the gym. Read on to learn three great ways to boost your motivation next time you’re lacking the luster to get up and move!

1. Start Small

Fifteen minutes isn’t a long time, so it’s easier to get motivated for a goal that’s easily met. Tell yourself that you will exercise for 15 minutes, and by the time you hit 15, you might just feel like sticking around the gym for more exercise!

2. Change Into Your Workout Clothes

Once you change your clothes, sometimes the motivation comes easier as you can envision yourself at the gym. Also, it’s easier to tell yourself that you’ve already made one move toward the gym by changing clothes, so you might as well finish strong.

3. Do Something Different

Telling yourself that you will try something new is a definite mental motivator. Your body and mind may be bored with your routine, so taking a new class or changing up your fitness regimen may help add motivation.

To learn more about personal training classes and other ways to stay motivated to hit the gym, call NW Women’s Fitness at 503-287-0655 today!

3 Reasons To Join A Women’s Fitness Center In Portland

March 10, 2014 By Diana Fernandez 1 Comment

Some women have trouble justifying the expense of joining a fitness center, but, the truth is, it’s well worth the investment. Sure, anyone can dig out an old pair of sneakers and go for a jog, and it won’t cost them a cent. But they’d be missing out on the many benefits of belonging to a fitness center.

NW Women’s Fitness has many amenities for its members to take advantage of, including group fitness classes, massage services and childcare. If you’ve been trying to lose weight, or just want to make some healthy lifestyle changes, you should check out our women’s fitness center in Portland.

Call us today at 503-287-0655 and ask about our current specials!

1. Motivation

It can be hard to gain the motivation to work out, especially if you don’t associate it with a tangible, monetary value. Most of us know that exercise is incredibly valuable for our health, but that’s not always enough of a reason to make people get up and do it.

When you join a fitness center, though, and sign up for some personal training in Portland, you’re much more likely to maintain the motivation to work out regularly. Of course, at NW Women’s Fitness, you’re getting so much more for your money than just motivation.

2. Meet New People

Fitness centers are a wonderful place to meet new people, especially those will are likely to become positive influences in your life. You’re bound to have at least one trait in common with every single person at the gym, and that’s the desire to stay fit.

If you’re new to the area and you sign up for personal training in Portland, you’re going to meet others who have similar health goals in mind. It won’t be long before you’ve built a sturdy support system for yourself.

3. Improve Your Confidence

Exercising regularly can do so much more for you than simply improving your fitness; it can improve your confidence, as well. When you exercise in front of people, no matter how self-conscious you are at first, you’re going to feel a boost of self-esteem that will only grow with time.

You can’t go wrong with personal training in Portland.

Whether you’ve been living here for years or you’re totally new to Oregon, you’re bound to benefit from joining a women’s fitness center in Portland in more ways than one. Call us at 503-287-0655 to get started today!