Personal Trainer Kisar Dhillon http://kisardhillon.com Personal Trainer Portland Oregon Tue, 28 Jun 2016 01:48:27 +0000 en-US hourly 1 Eating Clean | What does that mean? http://kisardhillon.com/eating-clean-what-does-that-mean/ http://kisardhillon.com/eating-clean-what-does-that-mean/#respond Tue, 28 Jun 2016 01:48:27 +0000 http://kisardhillon.com/?p=4141 It seems nowadays that everyone we encounter is on some kind of food eating program or cannot eat this or that. Yes, some of us do have food allergies: allergic to dairy, wheat, shellfish, peanuts, etc., and I totally get it. Eating Clean

Regardless of what we can or cannot eat, the term eating clean is referred to eating very healthy and sticking with a food program that helps us eat natural foods that are not drenched with ranch dressing or unhealthy items that can be mass produced. A perfect example is eating a wonderful piece of fish or lean meat with some fresh harvested vegetables, and maybe some basic type of starch to round out the meal. We are not saying that it needs to be boring, but you want to be able to visually see every food group you are eating. If you are eating dinner and all of your food is smothered by some sauce or thick piece of pasta noodle with cheese, well, that is not eating clean.

As you can see the picture embedded into this blog post, it is a salad with a ton of vegetables. But there is a balsamic sauce or glaze on this salad. Is this eating clean? Some people would say yes, it is eating clean, while others would say the dressing glaze has ruined the salad and added calories. I can see both points of view, and the best way to eat this would be to either put the dressing on the side or add a chicken breast or lean meat to the salad and skip the dressing.

The one great thing about this salad is that you can see all the different kinds beautiful vegetables present on this dish, which is what you want. When people get into trouble is when there is a ton of cheese and thick creamy dressing, like with a cobb salad.  If you have any questions about your food, ask our Portland personal trainer for some advice and see if they can monitor your food log. If you want an exact food plan, then consult a registered dietician.

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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Kettlebell Training | Start out light and then progress http://kisardhillon.com/kettlebell-training-start-out-light-and-then-progress/ http://kisardhillon.com/kettlebell-training-start-out-light-and-then-progress/#respond Mon, 27 Jun 2016 05:01:07 +0000 http://kisardhillon.com/?p=4138 When it comes to any kind of training, you always want to start off slow or light, and then progress. This same principle applies when you start lifting weights. Yes, I know some of you probably did a lot of resistance training in the past, but you should always give yourself a grace period to get  your body back into the routine of placing loads on muscles, bones, joints, ligaments and tendons again. Kettlebell training was not popular back in the day. Maybe in other countries, but here in the USA, it did not gain popularity until the late 90’s or early 2000’s. Trust me, when the gyms were super popular in the 1980’s, people were doing a lot of aerobics and body building routines in the gym and that was it.  Okay, back on topic. Kettlebell Training

When an individual wants to start doing a kettlebell routine, the best thing to do is find a class that specializes in this or find an experienced Portland personal trainer or fitness expert who can assist in showing you the correct form and techniques. I am just writing this brief blog post, because individuals should not just start lifting these types of weights over their head or mimic someone they saw on television, because it can create discrepancies with rotator cuff and even lower back issues if the techniques are not shown correctly. Here is a picture of 5lb kettlebell, yes it may seem small, but it is the perfect weight to show someone where it should be placed, how are you supposed to hold it and what the starting and end points should be.

I would say most individuals are used to working with cable machines, dumbbells, and barbell exercises. When you start working with the kettlebells, most of the weight is focused on the round part of the weight, so if you are lifting this over your head gravity, momentum, speed can put various strains on your body, and the last thing you want to do is perform the movement too fast, too slow or incorrectly. That is why starting out light is a great way to get a feel for the momentum it can create with explosive quick moves. Once you get comfortable and your personal trainer feels like it is time to move up in weight, your confidence and your body will thank you in the long run. We want you too keep exercising for many years to come, so develop great habits early on so you can get the lasting benefits of exercise into your golden years.

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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What is healthy weight loss | Portland Personal Trainer http://kisardhillon.com/what-is-healthy-weight-loss-portland-personal-trainer/ http://kisardhillon.com/what-is-healthy-weight-loss-portland-personal-trainer/#respond Tue, 21 Jun 2016 06:06:47 +0000 http://kisardhillon.com/?p=4127 So what is healthy weight loss? Is it like the biggest loser and reducing your weight each week by a massive amount? I think we all know the answer, but social media, television, reality shows, etc., have been mesmerizing us that we need results quick, fast and easy. When it comes down to it, you need to do the work. Yes, there are some individuals who are blessed with great genetics, and I hope they realize it and really take advantage of it, but like most of us, we need to put the time, effort and sweat into it. It takes hard work and determination, but also one major component, shutterstock_174706280consistency.

When it all comes down to it, you can have the best app on your phone, the best diet that you are reading and even the best personal trainer, but it comes down to being consistent with your habits and staying clear with your goals. If you are to speak with any successful entrepreneur, business owner, athlete, technology maven and a rock/pop star they all say the same thing. How bad do you want it, how clear is your path to get there and are you willing to do what it takes to make that goal a reality. If you can say yes and really create a plan of determination and consistency, then you will have the advantage edge to create that positive result.

There was an excellent article that was published a few months back about the individuals who went through drastic weight loss through rigorous fitness programs, and the results were pretty amazing, but also sad for the individuals who participated. To sum it up, the resting metabolic rates (BMR) after a few years of losing all of this weight, slowed down. This is crazy to see, because you would think that the BMR would be super high, but with the intensity of the exercise and the shocking caloric deficits these individuals were enduring, you can’t but that their bodies were going into starvation mode and holding on to what they could. There is more science that goes into this, but I just wanted to give you a bare bones explanation on what was happening.

There are exceptions to every rule, but when this researcher followed these contestant’s years after they were on their shows, the results spoke for themselves. Not everyone can exercise 6+ hours per day, have a chef to cook your meals and have medical on site in case something goes wrong. Yes, we have access to the best apps, doctors, Portland personal trainers and experts, but when it comes down to it, slow and easy is the trick. You can still train hard, sweat it out, but too much and too little is not the trick, moderation and consistency is!

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214

503-953-0241

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Our New Personal Trainer Thomas Waterman http://kisardhillon.com/our-new-personal-trainer-thomas-waterman/ http://kisardhillon.com/our-new-personal-trainer-thomas-waterman/#respond Sat, 18 Jun 2016 17:18:07 +0000 http://kisardhillon.com/?p=4125 Hello Portland, Oregon! I just wanted to let you know that we have an new amazing team member here at The Art of Personal Training and his name is, Thomas Waterman! Thomas brings an extensive amount of experience, knowledge and practical experience to our studio. He has been a personal trainer for over 10 years and has trained at some of the most elite fitness facilities in the country. At the beginning of his career he was around some amazing athletes, which gave him a great foundation for training individuals who may have chronic injuries or needed rehabilitation. Working in this type of professional setting with athletes, he learned from the best doctors, athletic trainers and physical therapists on ways to work around those issues, and still create great results for an individual. He wanted to further his education, so he pursued a personal trainer certification with NESTA, Kettlebell training, TRX and an FMS (Functional Movement Systems). By utilizing his BS degree in Sports Management, experience with athletes and working for the top fitness clubs in Boston, this has laid a great foundation for Thomas to share his knowledge with all of our clients.  Lets please welcome this Portland personal trainer to this amazing city and if you are looking for the best place in PDX for boutique private personal training, then we are the place for you.

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

 

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Tips on How to Pick a Personal Trainer | Portland Personal Trainer http://kisardhillon.com/how-to-pick-a-personal-trainer-some-simple-tips/ http://kisardhillon.com/how-to-pick-a-personal-trainer-some-simple-tips/#respond Wed, 08 Jun 2016 01:18:59 +0000 http://kisardhillon.com/?p=4120 When it comes to picking or finding a personal trainer, there are some simple rules that you should abide by. The first one is ask your family and friends if they know of one. Second, do some research on that person, but also look online for other studios and fitness facilities and see how there reviews are.

If you are searching for a personal training facility or studio, go in for your initial consult. Most of the time there is no charge, but pick a place that you feel comfortable with and fits not only what you are looking for, but also your budget. Some individuals really do not care about the facility, but are just looking to get a workout, move, maybe meet some new friends and just be in a group setting, and those is totally fine. Those types of facilities usually have a lower barrier to entry and will work for a lot of individuals who are on a budget. The one drawback is that you will not get personalized attention as you would with professional private training. Now, if you are looking for a more premium personal training experience, then you will want to seek out studios that are more private, strictly by appointment only. The difference when going to these types of facilities is that the personal trainers tend to have more years of experience, tend to work with clientele that expects superb customer service, and that want more private and personalized training.

There is a training place for each type of person, and there are individuals who just like to be in a gym setting. Back in the day, a lot of us loved to workout in gyms, etc., because it was a social setting. Nowadays, with everyone on their headphones and using there smart phones, it can be challenging to make friends or even ask individuals to help you with a lift or spot.

To sum it up! If you are looking for a Portland personal trainer or a fitness professional, decide what type of setting you want to be in. If you prefer group, then find a group focused facility or studio, if you are looking for more exclusive and private training, then seek out more veteran trainers and the more premium brand personal training studios. Either way, you will be focusing on your health and wellness and if you are making that extra effort, it is win win for everyone. Good luck and stay healthy!

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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Drinking Water | Exercising in the Heat | Portland Personal Trainer http://kisardhillon.com/drinking-water-exercising-in-the-heatportland-personal-trainer/ http://kisardhillon.com/drinking-water-exercising-in-the-heatportland-personal-trainer/#respond Mon, 06 Jun 2016 22:05:29 +0000 http://kisardhillon.com/?p=4111 It is hot right now in Portland, Oregon and a lot of homes, apartments and even fitness facilities may not have air conditioning or just good ventilation. Yes, our Portland personal trainer studio

Exercising when it is hot and your hydration needs!

has three air conditioners and three amazing Dyson fans, but we are also a premium brand for personal training in Portland. Which means, we need to have proper ventilation, air conditioning and cold fluids all the time to make sure our clients are safe when creating amazing results at our studio. Enough about us, but why is this important?

Hydration and ventilation are extremely important when exercising in any condition. When you are outside and the temperatures are excellent, the air will cool you off when you are sweating and you hopefully have access to fluids when you need them. When problems arise, is when individuals who are not prepared for the hot weather, wear clothing that is not breathable, and they do not have enough fluids on hand to address their hydration needs.

When it is hot, you will need to drink more often than when the temperatures are perfect. In addition, if you add humidity to the air, if it is too high, it may make sense to just cancel your workout outside or even inside (if there is no AC), to prevent any heat related illnesses, such as heat stroke, heat exhaustion or dehydration.  What happens when you mix heat and humidity to the air is that the humidity outside acts like thin wrap around your skin and prevents your body from naturally cooling down from when you perspire (air flow). Since there is so much water in the air, it prevents your body from cooling itself naturally, and will create an internal oven where your body core temperature increases to levels that are dangerous. When this happens, you will need immediate medical attention and this is nothing to mess around with.

The facilities out there that say, push through, the heat will make you stronger, etc., they are not watching out for you and are talking from their ego versus actually using their brain. If you are not training at a place that has AC and plenty of fluids nearby, then be smart about when & where you exercise in these heated conditions. Either go early in the morning when the temperatures are cool, or do it late at night when the temperatures will start to decrease.  In addition, always have extra fluids on hand. You will always need more than you bring when there is extreme heat outside. If you can’t use it all, maybe your running or fitness partner may need it.

Stay cool in this weather and be smart about when you exercise, where you exercise, and how much fluids you will need.

 

Thank You,

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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The best core exercises for men | Portland, Oregon http://kisardhillon.com/the-best-core-exercises-for-men-portland-oregon/ http://kisardhillon.com/the-best-core-exercises-for-men-portland-oregon/#respond Fri, 22 Apr 2016 23:12:30 +0000 http://kisardhillon.com/?p=4035 We recently were asked by the Manual.com  to provide instruction on fitness topics. During this video, our Lead Portland Personal Trainer, Peter Fuller, describes the squat and how it is also a great core exercise. Check out the video and watch how Pete explains the reasons why the Squat is not only a great lower body exercise but how you core is involved in the movement. We hope you like it and we will alert you when there is other videos that we are doing with Manual.com . Until then, enjoy!

The Squat Exercise

The Squat | Core Exercise

 

Here is the link that….

The Best Core Exercise (Click the link to watch the video)

Thank You,

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

 

 

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Portland Personal Trainer | Breathing Technique | Lifting Weights http://kisardhillon.com/portland-personal-trainer-breathing-technique-lifting-weights/ http://kisardhillon.com/portland-personal-trainer-breathing-technique-lifting-weights/#respond Wed, 30 Mar 2016 16:39:50 +0000 http://kisardhillon.com/?p=4025 If you are working with a health, fitness or Portland personal trainer, ask them about this topic! It is super important to make sure that you have this basic component down before moving on to more advanced moves!

When it comes to resistance training, one of the most important components that an individual needs to be proficient in is their breathing technique. The basic rule is to inhale on the eccentric and exhale on the concentric. For example, if you are doing a bench press you will want to inhale when the bar is coming towards the chest (eccentric contraction) and exhale when you are pushing the bar away from the chest (concentric contraction). Another example would be when you are doing a leg squat. When you are squatting down towards the floor (eccentric contraction) you will want to inhale, and when you are rising and going into am straight position (concentric contraction) you will want to exhale.

What you do not want to do is hold your breath because this will cause intra-abdominal pressure, or a Valsalva maneuver. This can result in seeing stars, passing out and even vomiting. In addition, you do not want to reverse your breathing because you will lose integrity in your core and surrounding muscles that are you usually activated when you are correctly breathing when moving a resistance load.

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

 

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The Graphic Designer | Their Movement During The Day http://kisardhillon.com/the-graphic-designer-their-movement-during-the-day/ http://kisardhillon.com/the-graphic-designer-their-movement-during-the-day/#respond Wed, 09 Mar 2016 01:25:15 +0000 http://kisardhillon.com/?p=4018 Computer PostureWe all know that we need to move more, especially when we are at work! So many of us who work at place of employment sit at a desk and if you are lucky, it is a standing desk. But not everyone has awesome employers who know the benefit of having a healthy workforce and encouraging them to get out from their desks, go for a walk or participate in some type of health and fitness program with co-workers. We have a company that is surrounded by a lot of creative cultured companies, and as we know, graphic designers, coders, and the creative individuals who are pounding at the keyboard, using Photoshop and creating amazing wonders on their screen, tend to not move at all. There is so much demand for their services from the major companies, that they will sit at their desks for hours on end and forget to even go to the bathroom. They will get food that is easy find and if they do get a chance to go home, they will pound the keyboard even more because they are probably on a deadline.
At our personal training studio, we train the creative and the reason they hire us is for them to have an appointment and accountability to force themselves to move and work towards having healthier habits. When someone is younger, they can work all night on caffeine drinks, but when you start to get older and sleep is your friend, other things start to take a toll on your body. I feel that more and more companies who are in the creative space are coming to realization that their workforce needs to be healthier, happier and appreciated. That is why we have been getting a lot of request to start helping these companies with their employees, especially in the technology and creative design industry. They are wanting us to come in and create a fitness atmosphere that builds comrade, accountability and hopefully, a healthier individual! We are here to bring health, fitness and wellness to an industry that really needs it the most!

The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

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What is our Secret Sauce? http://kisardhillon.com/what-is-our-secret-sauce/ http://kisardhillon.com/what-is-our-secret-sauce/#respond Fri, 19 Feb 2016 01:54:19 +0000 http://kisardhillon.com/?p=3985

Our Secret Sauces is based on two percentage ingredients:
50% Personal Relationship & 50%Professional Fitness Training

We would say most training places focus solely on training and forget the other part: That is why you see so many trainers texting while training clients, not paying attention to their form, or just not giving them the proper amount of customer service. It can be embarrassing to see a trainer at a gym or at another personal training studio make their client get their weights, rack their weights, not refill their client’s water bottles, or make them bring their own towel.

First, our philosophy is to build a relationship with each client from day one. We are in the luxury service industry, so our goal is give the client the best customer service experience as possible, but in a private, boutique training studio. We are here help our client build and adopt a lifestyle of health, wellness and fitness, and that takes time. There is no quick fix, each and every client needs to commit, and we will be there to provide the blueprint.

Second, we are here to be a teacher, trainer, confidant and to push each and every client out of their comfort zone! But this is based on the goals shared. Our second ingredient is based on a mixture of resistance (bodyweight or a variety of external weights), intervals, cardiorespiratory, high intensity exercises, plyometric, stability, functional movements and stretching to activate both your aerobic and anaerobic systems. All of these will be through progressions and the way we structure our workouts for each client. Not everyone is the same, so some individuals will come to us more advanced, have a life long history of fitness, or are novices, solely runners or bikers. It also helps that we have a total of 40 years of combined fitness & training experience to mold all of these components together.

Third, we are not here to bark at you about what you eat, but we are here to coach you in looking at the choices  you make about your food, drink and snack intake throughout the day. We can connect with our clients through their IOS or Android apps, like MyFitnessPal and have access to what each person is eating that day and throughout the week, so this will help with accountability. In addition, if  a client is on the go, slammed at work, or just has so many hours in the day to shop, cook and eat, we can assist in finding you the right person to help you with meal preparation on a weekly basis.

Right now we are offering 2 complimentary personal training sessions for new potential clients, so come on in and see why we are the highest rated, reviewed and respected personal training studio in Portland, Oregon.

Thank You,
The Art of Personal Training by Kisar Dhillon
107 SE Washington Street
Suite 137
Portland, Oregon 97214
503-953-0241

 

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