503.351.8065

Portland Personal Trainer • Exercise Coach • Portland Fitness Trainer • Certified Fitness Coach

portland exercise trainer

Transform Your Life By Transforming Your Fitness Routine!

There is a direct correlation between intense exercise, mood, self-esteem and optimism. More than just having the body you want, create the chemicals in your body that give you the emotions you want!

fitness training for women in Portland
personal training runners

1 Month Personal Training

2 Sessions per Week
$940/Mo
  • 2 sessions per week training
  • Heart Rate Variability package & monitoring

1 Month Personal Training

3 Sessions per Week
$1,260/Mo
  • 3 sessions per week training
  • Heart Rate Variability package & monitoring

3 Months Personal Training

2 Sessions per Week
S$850/Mo
  • 2 sessions per week training
  • Heart Rate Variability package & monitoring

*Training and group classes available. Contact me for pricing and specific details.

Fitness Assessments

$50/Assessment
  • Re-assessment $30

What is the Role of a Personal Trainer?

Personal trainers are fitness professionals who are responsible for giving exercise  assignments and instructions do the individuals under their care. A personal trainers responsible for motivating clients and helping them to set goals, experience accountability and provide feedback. The trainer can also help by assessing clients weaknesses and strengths in terms of physical fitness and to provide instruction regarding functional movements, nutrition and general health.

More About Personal Training

What Is Fitness Training

In short, it is a fitness trainers or personal trainer’s responsibility to improve the overall physical fitness of their clients. Most fitness trainers will assess a client’s overall physical fitness through strength testing, cardiovascular testing and flexibility testing. Additional test may include body weight compensation and special needs assessments. The primary role of a personal trainer is to monitor a clients form during exercise, create a challenging but not overly challenging workout routine and develop a nutrition plan that is congruent with the clients long-term objectives.

Personal training can take place in various formats, including virtual settings. Communications technology and the Internet have allowed for personal training to occur in the client’s home with the trainer residing in a different location if not a different country. The majority of exercise instructors or fitness trainers working health clubs, fitness centers and physical fitness facilities or gymnasiums. Personal trainer will usually be specialized in a specific type of training philosophy, sports preparation, client population or an exercise modality. The best way for a client to choose a fitness trainer is to identify long term goals and meet with a variety of trainers who can share insights about their personal philosophies and approaches in regards to exercise training and fitness.

What are the Reasons for Fitness Training

Over the past century, levels of individual physical activity have decreased dramatically as many people work in sedentary jobs and when not working a large portion of the population remains inactive choosing to sit and watch TV or participate in more leisurely activities.

Essentially, physical exercise refers to most body movements intended to maintain physical fitness or enhance an individual’s health or wellness. People move for the variety of reasons including enjoyment but most fitness training for physical exercise is intended to enhance cardiovascular system, improve athletic skills, reduced bodyweight or strengthen muscles. There are a variety of health benefits that result from exercise including reducing the incidents of heart disease, type 2 diabetes, cardiovascular disease, obesity and depression. Exercise and physical fitness also has been associated with positive self image, increases in sex drive, increased self-esteem and an overall improvement in mental health. In fact exercise is so powerful that many Health professionals refer to it as a wonder drug because of the benefits exercise offers.

In general, there are three types of exercise:

Anaerobic exercise focuses upon strengthening and toning muscles. This is also referred to as resistance training or strength training and forms of anaerobic exercise are: Functional training, interval training, eccentric training, Weight training, sprinting and high intensity interval training (HIIT).

Aerobic exercise includes activities that focus upon large muscle groups and require that your body utilize more oxygen. Most sports are examples of aerobic exercise and it also includes continuous training, hiking, jogging, brisk walking, swimming, and long slow distance training.

Lastly there is flexibility training which is intended to lengthen and stretch one’s muscles. The purpose of doing so is to keep muscles loose and limber and also improve one’s joint flexibility. Examples of flexibility training could be yoga, general stretching and Pilates.

There are also additional physical exercises that are focused on individual Dynamics of various sports or outcomes such as Power training, speed training, agility training and endurance training.

What are the Health Effects of Exercise?

The overall effects of physical exercise positively contribute to the maintenance of a healthy bone density, healthy weight management, flexibility, strength and an enhanced immune system. Some more recent Studies have determined that endurance exercise prior to eating reduces blood glucose levels more than exercising post meals. Additionally it’s estimated that nearly one quarter of all cases of heart disease and diabetes are directly related to a lack of physical activity. Exercise can also result in an increase of endorphins that cause positive euphoric feelings sometimes referred to as a “runners high.” Such sensations caused by the increase of opioid peptides can reduce pain and cas sensations of enhanced mood and optimism.

Anaerobic exercise and aerobic exercise work together to enhance the efficiency of the heart muscle through an increase of cardiac volume and an increase of myocardial thickness.

In 2009, is scientific study demonstrated that exercise enhances cognitive function. In this trial two groups of mice were made to swim in a water maze and then subjected to unpleasant stimulus to determine how quickly the mice will learn to avoid stimulus. For the course of four weeks, One group of mice was allowed to do an activity that most mice seem to enjoy which is running inside of rodent wheels while the other group was forced to work harder at speed and duration on treadmills. When the two groups of mice were tested, the Group of mice that was overworked on and The treadmills for speed and duration showed signs of being better in the avoidance task. The site is also determine that the mice who ran the treadmill instead of the road and we’ll showed molecular changes in parts of their brains indicating that the exercise had induced neuroplasticity changes in various regions of the brain.

The anecdotal feedback from most humans is that they experienced increased cognition, better sleep, and General states of overall well-being when involved in a routine physical exercise protocol. The following are reasons why exercise tends to be helpful for cognitive function: blood flow and oxygen to the brain are increased; neural plasticity of the brain is increased; dopamine, glutamine, norepinephrine and serotonin levels are increased. When endorphins are released in the bloodstream, people experience both a natural pain relief and and antidepressant side effect. These levels are elevated for days after exercise and have been shown to be directly related to and increasing self-esteem, Weight management and in overall improvement in one’s mood.