Personal Trainer Kisar Dhillon http://kisardhillon.com Personal Trainer Portland Oregon Fri, 22 Jul 2016 01:35:42 +0000 en-US hourly 1 Going to Physical Therapy http://kisardhillon.com/going-to-physical-therapy/ http://kisardhillon.com/going-to-physical-therapy/#respond Fri, 22 Jul 2016 01:33:45 +0000 http://kisardhillon.com/?p=4163 Recently I have encountered some elbow pain and it warranted a visit to see a Physical Therapist here in Portland, Oregon (Therapydia). Since I have been in the personal training industry for so long, it was just a matter of time when you start encountering some repetitive motion issues that come with this type of industry. Even though it has taken over 20 years for these issues to be present, it is always a good idea to seek professional advice before it turns into something major.

After they did their assessment they realized that even though I am functionally strong there were a lot of mobility issues in my shoulder and mid/upper back areas that were creating discrepancies in my movement patterns. In addition, with the type of work I have been doing for so many years, the amount of stress that was placed on my wrists from picking up heavy objects (weights) creating a trickle effect that put a lot of stress on my joints; hence, my shoulder and elbow joints

I have been very pleased with my progress and my range of motion in my right shoulder has increased significantly. The key is that you actually need to go, but the bigger piece to the puzzle is that you must do the homework that is assigned. Going to PT is great, especially when they are stretching, massaging and moving you through movement patterns. But you need to do your homework, which is not bad! What I end up doing is either breaking it up throughout the day or just incorporate it into my existing workout.

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

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Getting Sick from Over Training | Recover Days Are a Must http://kisardhillon.com/getting-sick-from-over-training-recover-days-are-a-must/ http://kisardhillon.com/getting-sick-from-over-training-recover-days-are-a-must/#respond Thu, 21 Jul 2016 01:30:49 +0000 http://kisardhillon.com/?p=4160 Can you get sick from training too much, or not paying attention to the signs that your body needs to rest? Yes, you can! We even see it sometimes in the studio when our Portland personal training clients are training extremely hard for big race or event and they are under the wire in regards to hitting certain milestones. Whenever we see any kind of kick back from the body that even looks like it is going to fight back, we always recommend a few days of rest. The worse thing is to get head strong and just push through. Yes, you may feel immediately better after the workout, but the body will realize that it needed rest and the sickness, temperature and just the body shut down can come on quicker.Recovery Days

If you start getting a lot of aches that won’t go away, the sniffles or even a mild cough, listen to your body. If you feel that it is not getting better, then go see your doctor. Over-training is something that athletes & fitness enthusiasts like to ignore because it is going to mess up their routine.  We have all done this and we can all say, we should have taken a rest that day or for the whole week.

What happens is that we tend to think, especially individuals who are new to fitness and training, that we get all of our results in the gym.  Your body gets the positive results from all of your hard work when it is allowed to rest and recover. This happens when you are sleeping, hanging out with friends or just watching television or reading a great book.  There are some physical feats that your body can accomplish when performing in an event, game, etc., and that is what we strive for. In order for you to perform awesome that day, the body needs the proper rest, nutrients and game plan. If you just go-go-go and expect WIN-WIN-WIN, you may end up disappointed more frequently. The rule of thumb is:  listen to your body and incorporate recovery days. Don’t work-out when you are sick because your body is already trying to recover on its own and adding more stress to it will just reverse that process.

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

 

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Walking is Amazing For You | Portland Fitness http://kisardhillon.com/walking-is-amazing-for-you-portland-fitness/ http://kisardhillon.com/walking-is-amazing-for-you-portland-fitness/#respond Tue, 19 Jul 2016 20:25:05 +0000 http://kisardhillon.com/?p=4156 There is just some days when you are slammed with just life. We totally understand that some days you are scheduled with your Portland personal trainer and you cannot make it. What’s even more challenging is that you are supposed to go for a great hike with friends, but you just cannot fit in those four hours, so what is one to do? Well, just go for a long walk. If you cannot make it long, then make it very brisk and get that body core temperature warmed up. Walking Quote

One of the best forms of exercise you can do is to walk, which a lot of us do not even engage in on a daily basis. Our body’s are meant to move throughout the day, not sit. There is time for sitting and that should be when you are eating, sleeping, going to the bathroom or just taking a small break. Our society has it the other way around and there are companies capitalizing on this with ergonomic creations that are forcing us to move, stand, etc; which is awesome!

What we have heard from many clients, friends, family members and just strangers, is that walking is boring and we want to feel the burn like we are actually doing something. When it comes down to it, the body just needs to be in action most of the day and when it is time to relax, then you sleep! I think as a society, we have gotten caught up with all of the fitness videos on television/computer and not realizing that all of those cool movements have a time and place to be incorporated into a health and fitness routine.

If you are a novice to fitness or you need to lose more than fifty pounds, then we strongly encourage adding a walking component to your program. This will not only start to strengthen the smaller muscles and stabilizers in the lower body, but it will get your body accustomed to just moving, sweating and creating awareness with your body about exercise.  Your initial goal is to master a walking program. When you are consistent with that, then add another item to that list. That could be integrating weight lifting a few times per week or even adding inclines to your walking, which can include stairs, etc.

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

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Pokémon Go | Getting People Moving http://kisardhillon.com/pokemon-go-getting-people-moving/ http://kisardhillon.com/pokemon-go-getting-people-moving/#respond Thu, 14 Jul 2016 21:30:24 +0000 http://kisardhillon.com/?p=4150 We have been hearing for many years that obesity has been linked to multimedia activities in both adults and kids. With the popularity of at home units and multiplayer online games, a lot of gamers will not leave their homes or even go outside. For one, we know this is not healthy for the body, but when one gets addicted to a game, its all about getting to that next level.Pokemon Go

When I first heard of the craze of Pokémon Go, I was just thinking it was just another type of game that a ton of people are going to get addicted to, but the more I was hearing about it on the news and hearing some of the interviews of users, it dawned on me that this game is meant to play both inside and outdoors; which is awesome.

I feel that some of the users are now exploring areas of their city that they have never been too, and it is forcing them to actually put one foot in front of the other so they can find some Pokémon.  I heard one news anchor person mention that one of the positive aspects of the game is that Pokémon Go can take you to historic sites in your city, which is a great way for locals and people from out of town, to survey and explore.

Honestly, I have not downloaded the game, but I am thinking about doing it, but I know how addicted these games can be.  I may just watch from afar and see what it is all about. I have not read any of the restrictions, like when you are driving, etc., but if it is solely based on walking or even running, then I am all for a game that is going to get individuals moving more than they are use too.

It would be really interesting to see what updates they have for their users. I could totally see some fitness aspects integrated with it, but also finding Pokémon in certain venues, restaurants, bars, and just areas where their may be a hidden price, discount, etc. I feel that the potential for this game can go beyond getting individuals to move more, but it can hopefully point individuals towards healthier options.  We will just have to wait and see!

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

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Losing Weight | Losing Body | Getting Fitness Results http://kisardhillon.com/losing-weight-losing-body-getting-fitness-results/ http://kisardhillon.com/losing-weight-losing-body-getting-fitness-results/#respond Fri, 08 Jul 2016 17:08:12 +0000 http://kisardhillon.com/?p=4145 All of us at The Art of Personal Training  in Portland, Oregon just want to make it clear that it is going to take hard work, dedication, commitment and consistency to obtain realistic health & fitness goals. There is no magic pill or piece of amazing fitness equipment that is going to get you from A to Z faster. What we can say, is that there are ways to program your fitness routines, food intake, rest days and goals so that you stay motivated, the body keeps improving towards those goals, and the mind stays excited about moving forward with consistentency and commitment. I know this sounds very new age or like a life coach, but it is always in the beginning and the end where individuals lose steam, and those are the most important aspects of achieving any goal. You must make a plan by yourself, with a Portland personal trainer , fitness coach or your medical provider, and stick with it (being consistent).

These rules apply with eating healthy, losing weight and losing body fat. In the beginning, especially if you have not Eating Healthy Portland Oregonembarked on a lifestyle change for many years, your body will go through many changes. In addition, the mind will also go through these changes too. The body is going to decrease in inches, but it may increase on some days too. This is all based on recovery, hydration, environment, food intake, etc. But, the body will get back on track quickly. Yes, ideally, the body will start to lose weight quickly in the beginning, especially if you have a significant amount of weight to lose. What gets people disappointed is when they lose weight, lose body fat, but increase inches during the initial 4 weeks of doing a health, fitness and lifestyle change. This is totally okay, because the body is just adjusting to this new stimuli. People need to give it time and surrender to the process. People want the quick fix, but they do not realize the hard work and dedication it takes to create those amazing bodies we see in the movies, etc.

What we recommend is give yourself at least 8 to 10 weeks for you to visually see the results in the mirror. Other individuals, friends, colleagues will probably notice the changes that are happening to your body, but since you see yourself every day, it will take some time. The clothes should be the first noticeable difference.

When someone starts a journey, you want you to ask yourself some questions and her are a few examples:

  1. What do you want to fee like when you reach your goal?
  2. How do you want to see your body? What size of clothes do you want to fit it in? Some may want to stay in their same size and have muscular goals, so what will this look like?
  3. How is your food intake going to improve? What are you willing to give up or substitute in order to make your entire health and fitness goal a true reality?

There are many you can ask, but get really specific on what you want to achieve.  When you have them compiledthem, print them out or have them so you can see them very frequently to remind yourself the path you are on. In addition, show or tell someone your goals, especially, if your starting with a Portland personal trainer or fitness professional.    This will not only keep you on point, but accountable to them. You will be surprised, but by doing this, you will inspire others to start things they have been putting off. You will be an inspiration to others. Good luck and remember, Plan the Work and Work the Plan! Stay with it, work it, stay consistent, and stay on the path….

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

 

 

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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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