Pacific Personal Training
Pacific Personal Training

Pacific Personal Training Northwest : Basics For Success

Pacific Personal Training is run by Chantal Baird with over ten years experience as an exercise physiologist and fitness professional. In addition to her extensive certification as an exercise scientist with the National Association of Sports Medicine, Chantal has spent the last two years of her career as an innovative, enthusiastic gym trainer who has worked with a variety of individuals from all walks of life to help them achieve amazing results.

She brings her expertise and passion for improving the body to the Pacific Physical Therapy Center, where she provides health care and physical therapy services to clients with a wide range of different ailments and injuries. Here, she shares some insights into why it’s important for clients to have personal training to maximize their treatment results:

Core Values

Pacific Personal Training Hillsboro actually incorporates a core value system into their workouts, which has a major influence on not only how you perform during your workouts, but how you perform throughout your day as well. The core values incorporate strength, power and endurance into your workouts and help you build a strong foundation for your training.

“I believe that when clients are challenged physically they are more likely to challenge themselves mentally,” Smith explains. “I like to tell people that it’s like taking a deep breath before going for a run. When you go for a run with your heart rate is going up, but when you breathe you are taking a deep breath and you are slowing down the pace of your running. As you keep doing that throughout the day, eventually you will come back to a lower heart rate and be able to concentrate better on the race.”


You may have a hard time convincing clients that you need to teach them how to watch out for their health when you’re training in the middle of a fitness park, but you cannot ignore this critical aspect of your clients’ fitness. “I like to use hills as a metaphor,” Smith continues. “It’s like running on a hill. If you look at it from above, it looks flat and there isn’t any real direction to it. But if you look at it from below, you can get a good view of what is coming so that you can make adjustments as needed and maximize your safety.”


While nutrition is important no matter where you run, you’ll probably be especially mindful of it while you’re running on a hill. After all, these runs are anaerobic activities, meaning they require a lot of energy – and lots of it from you. “You really have to be fully hydrated to do a long distance run on a hill,” says Smith. “You can’t drink a bottle of water and expect to do it well.


Running on a hill will force you to work faster than you would otherwise, which can be both good and bad. “I tell my clients that when they run on a hill, their best pace is to start out fast and then slow down,” Smith continues.

“If they start out too fast, they can wind up hurting themselves or getting a minor shock or two, but if they slow down too much, they run the risk of getting winded and having a psychological slowdown that slows them down even more.” Winding up too slowly can also be harmful, Smith notes, so he recommends that runners start out slow and build up their pace gradually.

“I also tell my clients to go downhill – don’t try to go too fast,” he continues. “If you try to go too fast downhill, you might end up taking your foot off the pedal and that’s not good. Don’t try to increase your speed for too long.” All in all, it’s important to keep in mind that any exercise should be done in the safest possible manner.


When you run on a hill, your stride becomes longer and your stride width wider, which can have a number of positive effects. “If you’re just doing the typical hill exercises – jogging, walking, running, etc., – you won’t be changing how you run very much,” says Smith.

“If you just change what you do, though, you can alter your gait and the way it feels.” And while it’s true that running on hills requires more strength and stamina than other kinds of exercise, it’s also true that most people who try it find that it’s less tiring than, say, running on pavement. As Smith puts it, “The most important thing is your posture when you run. You need to keep your back straight and your head down.”

In addition, Smith says it’s important not to try to do too many runs in one day. “If you have too many training sessions in a day, your body can get used to that and your endurance can suffer. The best thing you can do is to do a couple of runs every other day, and then build up from there.” And if you’ve never run properly on hills before, or if you’ve been running on pavement all your life, you’ll want to check with your Pacific Northwest region physical therapist before undertaking a run on hills – it’s definitely a good idea!