Personal Trainer Kisar Dhillon http://kisardhillon.com Personal Trainer Portland Oregon Fri, 22 Apr 2016 23:12:30 +0000 en-US hourly 1 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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Portland Personal Trainer | How Important Your Core Muscles Are http://kisardhillon.com/portland-personal-trainer-how-important-your-core-muscles-are/ http://kisardhillon.com/portland-personal-trainer-how-important-your-core-muscles-are/#respond Tue, 26 Jan 2016 18:18:26 +0000 http://kisardhillon.com/?p=3955 When it comes to building a great foundation for fitness, there are two rules:

  1. Make sure you have a strong base: great lower body strength and endurance
  2. Make sure you have a strong core: for great balance, stabilization and injury prevention

We are going to focus on the latter one, the CORE Muscles. To sum it up, the muscles in the back, hips, abdominal and all the other small stabilizers in the mid section of the body, can be considered your core muscles. There are more scientific anatomical names for these muscles, but we want to keep this simple and to the point.Portland personal training

Have you ever noticed that when you do a push-up or you have seen someone doing this exercise, sometimes their mid section bows in towards the ground. Sometimes there belly touches the floor and then they finally get their chest to engage. A lot of this action is caused by the individual not engaging their core muscles before starting the exercise, but sometimes, those muscles are just super weak and not conditioned.
Here is a great example: lifting a heavy object from your car trunk into a cart or you are just carrying it. The moment that the object is away from your body, your core muscles are firing on all cylinders, and if that area is super deconditioned, this is when an injury in the lower back region can occur. A great mathematical formula you can use when lifting an object that is out in front of you is to find out the weight of the object and multiply it by the distance to your stomach. For example, if the object weighs 20lbs and the distance when you pick it up is 10 inches away from your midsection, then that is 200lbs that you are placing on your lower back! If your legs, lower back and core muscles are all conditioned, then lifting this object will be no problem, but when it is not, that is when our body’s get into trouble.3

Before I finish this post, try balancing on one leg and pick an object to look at. The first time around is a little shaky, but keep trying and do both sides of your body. Rest for a second, and then when you attempt it the second time around, suck your stomach in so you can feel your abdominals, the muscles around the ribs and lower back engage, and then balance on one foot. It should be better the second time around. When you engage your midsection muscles (CORE), it helps center your body, it makes it more stable and less prone to injury. Now, combine that with an excellent lower base with strong legs and a lower body, and you are going to be one happy camper.

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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Leg and Butt Exercise | Portland Personal Training http://kisardhillon.com/leg-and-butt-exercise-portland-personal-training/ http://kisardhillon.com/leg-and-butt-exercise-portland-personal-training/#respond Sun, 17 Jan 2016 02:18:32 +0000 http://kisardhillon.com/?p=3944 When it comes to a great lower body exercise, the wall squat sit is an excellent method to target those leg and butt muscles. As shown in this picture, if your body-weight is getting too easy, you can always hold

Lower Leg Wall Squat Sit

Lower Leg Wall Squat Sit

on to some external resistance, such as a plate weight or medicine ball. You will want to pick a time or count that you can get to, put the weight down or have your personal trainer grab it, and then get back up. Rest for a period of time between 30-60 seconds (or what is needed) and then repeat the exercise. You can also make this part of your routine and add it into your series that you are doing. Good luck and try this out!

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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Weak Core to a Strong Core | Portland, Oregon http://kisardhillon.com/weak-core-to-a-strong-core-portland-oregon/ http://kisardhillon.com/weak-core-to-a-strong-core-portland-oregon/#respond Mon, 11 Jan 2016 23:01:33 +0000 http://kisardhillon.com/?p=3938 Portland personal trainingIf you are someone who is looking to strengthen your core muscles, but are not consistent with an exercise plan or have not exercised in many years, then you will want to start out with a progression plan. What we mean, is that you will want to work your way up to be holding a plank for 3 to 5 minutes straight, but we are not expecting this to happen on the first go around. What you need to do is start on your knees and hold the plank for as long as you can, so we know what your threshold is. Once you establish that, you can start using that and reduce it a few seconds. For example, if you can hold a plank for 60 seconds on your knees, you will want to go for 40 seconds next time, but only have 10 seconds of rest between the next time you do it. You will want to do this for 5 times in a row.

When you notice that you can hold the half or modified plank for 5 sets of 60 seconds, then you will want to progress to your toes and start holding a normal non-modified plank on your forearms. Once you get into the plank position, you will want to know what your threshold is and hold it for as long as you can. Once you find that number, deduct a certain amount seconds from it and do the same routine that we mentioned above. The only difference is that when you rest in full plank you are just going to drop down to your knees into modified knee plank for ten seconds and then back up into regular plank.

This is just a great way to get your core muscles to start firing and working again. There are more advanced moves you can do to strengthen this area, but start out with the basics and then progress to more advanced movements. If for some reason you feel that you need more exercises or you just cannot find the right information online, maybe it is time to hire a Portland personal trainer for fitness professional in your area. Just search and ask around!

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

 

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Meal Preparation | Gluten Free | Planning http://kisardhillon.com/meal-preparation-gluten-free-planning/ http://kisardhillon.com/meal-preparation-gluten-free-planning/#respond Mon, 14 Dec 2015 23:53:01 +0000 http://kisardhillon.com/?p=3917 It is all about, Planning the Work and Working the Plan. The same goes for a successful health and fitness program. Even though you have the fitness side taken care of, you still need to pay

Gluten Free meal preparation!

Gluten Free meal preparation!

attention to what you put inside of your mouths. Food intake is a huge part of a successful program and so many individuals out there seem to neglect that part of it. Here is our personal trainer, Megan Benedict, showing us her Gluten Free meal preparation for the next week. Yes, it does take time, but with a little planning, effort and some great recipes, you can make some delicious foods and create a path of amazing health and fitness.

 

 

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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Welcome our Intern, Paige Wilson http://kisardhillon.com/welcome-our-intern-paige-wilson/ http://kisardhillon.com/welcome-our-intern-paige-wilson/#respond Sun, 22 Nov 2015 21:25:17 +0000 http://kisardhillon.com/?p=3913 We want to welcome our personal training intern, Paige Wilson to the Art of Personal Training. Paige has been involved in athletics since her early childhood and has a passion for health and

photo credit: Your Sunday Best

Our personal training intern!

fitness. Either it being a trail worker in the Montana Conservation Corps, EMT with the Missoula Emergency Services or skating with Rose City Rollers roller derby team, Paige is a team player who is willing to go above an beyond, which is awesome. Please welcome Paige when you come into the studio!

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

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Corporate Group Personal Training Class | Portland, Oregon http://kisardhillon.com/corporate-group-personal-training-class-portland-oregon/ http://kisardhillon.com/corporate-group-personal-training-class-portland-oregon/#respond Thu, 12 Nov 2015 23:36:41 +0000 http://kisardhillon.com/?p=3902 We have spent almost 4 years at our current location and we are so proud that

Siteworks Portland team training at the Art of Personal Training here in Portland, Oregon.

Siteworks Portland team training at the Art of Personal Training here in Portland, Oregon.

our clients have been so loyal to us. We knew we wanted to become the best personal training studio in Portland, Oregon that specifically specializes in private, one-on-one personal training and I believe we have achieved that goal. We are starting to do more semi-private personal training with some of our newer clients, but we just got an amazing request two weeks to have our first corporation ask us to let their employees participate in a group team building fitness class.  Jean Pierre Veillet (JP) who founded the The Portland Oregon company, called, Siteworks, wants to provide his people with another tool to build team spirit, comrade and another space to have fun! We are so excited to pursue this type of training and with the possibility of attracting other small businesses to come check it out. 2016 is going to hold a lot of possibility for our personal training business and the owner, Kisar Dhillon and all of the trainers are super excited.

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

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