VITUAL EXERCISE
GET MOVING AT HOME-TRAINING WITHOUT BORDERS
Overhead view of Traveler's accessories,

Virtual personalized exercise training and virtual health coaching is here to stay and is a permanent part of the services we offer.

Whether you are stuck at home because of a raging snow storm, you need to stay isolated due to a compromised immune system, a global pandemic, or you want to continue exercise while on vacation or business trip, you can continue to work on your health and fitness without interruptions .  

Personal Training without Borders
Get Moving 
from your trainer's home
to your home
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Active Agers
Exercise Classes without Borders
on demand class
on hold during summer
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Physical Therapy
exercises that matter now!
Protect your function at home
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2019 Best of Portland Awards

In the category of Fitness and Recreational Sports Centers

Weight shift to one leg stand progression exercise

 

I want to invite you to join Jacqueline in this balance exercise. Balance exercise training can create brain changes, improvements to the motor cortex by thickening. It can also improve your vestibular system. Balance exercises are best when individualized thus perform the exercises as tolerated and when exercise is safe for you.  Begin with standing with feet hip wide apart at your kitchen counter ... click video

"I’m really enjoying your online classes and appreciate
you taking the time and effort to offer them."

Breathing Wellness

Watch Physical Therapist Bayla O'Brien with Fitness & Function taking a client through breathing exercises. Respiratory function is a concern and on the mind of many older adults especially those at risk and/or have survived the COVID-19 infection and who's lungs were affected. An additional concern is that low oxygen levels can increase fall risk and fall-related injuries among older adults.  

 

Breathing exercises are an important exercise component. Whether you have been inactive, have COPD or are a post-COVid-19 patient breathing exercises may benefit your quality of life. Bayla specializes in geriatric physical therapy, click here to read more about Bayla and how she maybe able to help you restore function.

 

This 3-part series provides insight in some of the breathing exercises that a PT can take you through to assess and improve your respiratory function.

Part 1

Part 2

Part 3

Functional Fitness Test Demo for Virtual Exercise Programming

 

We have created a video in which we demonstrate the four assessments best associated with independent living skills. We will give simple instructions so that the assessments can be done virtually through zoom.

 

During in-person in-home personal training and physical therapy sessions we usually complete all six assessments. While we are working more with clients virtually we only perform the most essential. 

Essential Balance and Mobility on demand coming soon. Exercise when you want and need.

This progressive virtual exercise class includes balance exercises, and seated and standing lower-and upper-body muscle strengthening and stretching exercises aimed to improve and maintain strength, joint range of motion and flexibility contributing to better balance, mobility, stability, stamina, reduce risk for falling, better posture and ease in performing activities of daily living. This entry level class provides participants with more transition time between exercises, and a gradually progression in repetitions and resistance to exercises to progress in strength. Balance and flexibility exercises are included. Jacqueline designed this program and instructed the classes in Beaverton OR area over 10 years twice a week to seniors with a desire to stay independent and prevent falls.

Instructed by: Jacqueline - ACE Medical Exercise  Specialist, ACSM Exercise Physiologist, FallProof Balance and Mobility Specialist and Stay Well At Home Program Provider. 

Zoom live class postponed during July and August due to expectations ted hot weather.

What you need:

  • sturdy chair without arms

  • sponge ball or playground ball

  • ankle weights of 2.5 to 5 pounds each are recommended when you want to progress in lower body strength and need more of a challenge. It advised to begin class without ankle weights  and add the weights after the second week or when exercises needs to be more challenging

  • set of 2, 3 to 5 or 8 pound set of hand weights, you can also use two full water bottles or cans of soup as hand weights.

  • flat resistive band (light to moderate intensity)


EXERCISE SAFETY AND CONSENT FOR EXERCISE

 

Physical exercise, in all of its forms and with or without the use of equipment such as ankle weights, resistive bands and tubing, straps or any other equipment that may be used by an instructor, can be a strenuous physical activity. Accordingly, you are urged and advised to seek the advice of a physician before beginning any physical exercise regimen, routine, program, or using any suggested equipment shown in any of the videos or live sessions from Fitness & Function. All suggestions and comments relating to the use of equipment, poses, moves, and instruction are not required to be performed by you and are carried out at your election while viewing Fitness & Function videos or participating in live sessions. Nothing contained herein should be constructed as any form of such medical advice or diagnosis.

 

By using this content you represent that you understand that physical exercise involves strenuous physical movement and that such activity carries the risk of injury whether physical or mental. You understand that it is your responsibility to judge your physical and mental capabilities for such activities. 
It is your responsibility to ensure that by participating in classes and activities from the Fitness & Function, you will not exceed your limits while performing such activity, and you will select the appropriate level of classes for your skills and abilities, as well as for any mental or physical conditions and/or limitations you have. You understand that, from time to time, instructors may suggest physical adjustments or the use of equipment, and it is your sole responsibility to determine if any such suggested adjustment or equipment is appropriate for your level of ability and physical and mental condition. You expressly waive and release any claim that you may have at any time for injury of any kind arising out of your participation in a Fitness & Function program or training against Fitness & Function or any person or entity involved with Fitness & Function, including without limitation, its directors, principals, instructors, independent contractors, employees, agents, contractors, affiliates and representatives.

Fitness & Function

Phone 503-267-1030

info@fitnessandfunction.com

www.FitnessAndfunction.com

Mailing address

4804 NW Bethany Blvd. Suite 12 #167

Portland, OR 97229