https://www.oeacoaching.com/blog daily 0.75 2025-04-30 https://www.oeacoaching.com/blog/is-hiring-a-personal-trainer-worth-it-heres-what-you-need-to-know monthly 0.5 2025-04-30 https://images.squarespace-cdn.com/content/v1/63e22c08670e551a5cc46af6/1746010298143-YH5DL7CVA4K8P9ITZ3RB/unsplash-image-2j6IzAIbifQ.jpg Blog - Is Hiring a Personal Trainer Worth It? Here’s What You Need to Know - 5. How to Get the Most Out of Working With a PT To make your investment count: Come in with a goal—or a willingness to discover it Be open to learning and feedback Communicate with your trainer often and honestly Follow the program to a T and be consistent Trust the process and give it time https://images.squarespace-cdn.com/content/v1/63e22c08670e551a5cc46af6/1746010229465-4J62KKMSQBR9A2DQP7TG/unsplash-image-HHXdPG_eTIQ.jpg Blog - Is Hiring a Personal Trainer Worth It? Here’s What You Need to Know - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.oeacoaching.com/blog/your-first-push-up-starts-here- monthly 0.5 2025-04-23 https://images.squarespace-cdn.com/content/v1/63e22c08670e551a5cc46af6/b90e5323-a439-442b-8072-0aa76da0e76b/IMG_1949.jpg Blog - Your First Push-Up Starts Here - Push-ups can feel so hard at first—almost impossible—especially if upper body strength isn’t your strong suit (yet!). But trust me: with the right strategy and consistency, you can build the strength to do full push-ups from the floor. Instead of throwing yourself into full reps and getting frustrated, this progression breaks push-ups into manageable steps—each one building strength, skill, and confidence. https://images.squarespace-cdn.com/content/v1/63e22c08670e551a5cc46af6/67de109a-5c15-4862-a189-d10b2c05e4be/IMG_1951.jpg Blog - Your First Push-Up Starts Here - 2. Incline Push-Ups – Waist Height Use a kitchen counter, sturdy table or put the bar of the smith machine up to the correct height. Core tight, elbows at ~45°, chest touches the surface. https://images.squarespace-cdn.com/content/v1/63e22c08670e551a5cc46af6/89781571-3a8b-4e98-b231-1f3da7198a54/IMG_1950.jpg Blog - Your First Push-Up Starts Here - 6. Incline Push-Ups – Knee Height Pick a lower surface (like a box or bench). You’ll feel stronger and more in control by now. https://images.squarespace-cdn.com/content/v1/63e22c08670e551a5cc46af6/f16529a1-03df-4a14-a7ab-8decc45040c2/IMG_1952.jpg Blog - Your First Push-Up Starts Here - 1. Wall Push-Ups 1. Wall Push-Ups Start here if you’re brand new or rebuilding strength. The more vertical you are, the easier it’ll feel. https://www.oeacoaching.com/blog/how-to-get-big-juicy-glutes- monthly 0.5 2025-04-16 https://images.squarespace-cdn.com/content/v1/63e22c08670e551a5cc46af6/1744641304526-91JONLR31WZ8ZNDLCZHX/unsplash-image-yNoIyGyGcG0.jpg Blog - How to Get Big, Juicy Glutes - With sooo many glute exercises out there, it’s easy to get overwhelmed. Which ones actually work? Which ones should you combine into a workout? And how do you make sure you're not just wasting time throwing random booty band moves together? Here’s the good news: you don’t need a million different exercises. You just need to train smart—and make sure you’re hitting all the key movement patterns (and resistance profiles). https://www.oeacoaching.com/blog/blog-post-title-four-fzgz9 monthly 0.5 2025-04-09 https://images.squarespace-cdn.com/content/v1/63e22c08670e551a5cc46af6/1744107149951-4UI7SOIFIQIVCX3BXLSF/unsplash-image-OghefWjG96w.jpg Blog - Why You Should Keep Training During Pregnancy - Why You SHOULD Keep Training While Pregnant If you’re medically cleared to exercise, strength training during pregnancy can actually do so much good for your body and your baby. Here's what the research says: Supports a healthy pregnancy Improves fetal development Lowers risk of preterm birth Makes labour and delivery easier Reduces low back pain Boosts psychological well-being Helps maintain fitness and strength Speeds up postpartum recovery Supports weight management (pre + post baby) Enhances body image and confidence Reduces risk of: Gestational diabetes Gestational hypertension Preeclampsia Urinary incontinence Oh—and let’s not forget all the general benefits of moving your body: more energy, better sleep, improved mood, and reduced stress https://www.oeacoaching.com/blog/blog-post-title-three-7ttcr monthly 0.5 2025-04-02 https://images.squarespace-cdn.com/content/v1/63e22c08670e551a5cc46af6/e0c24a65-9466-45e5-af2d-66b650641b1e/IMG_5250.jpeg Blog - Why Lifting Weights Won’t Make You ‘Bulky’ - Instead of getting bulky, here’s what you’ll experience: More muscle definition – Your body will actually have shape. Fat loss – A strong body burns more calories. More energy & better performance – Everyday activities feel easier. Stronger, healthier joints – Less pain, better movement. In this photo, you see my friend Tess & I. We both have been lifting heavy for years now (powerlifting + CrossFit). It's taken hard work, dedication & discipline to get where we are & we still do not look manly or bulky (at least that’s my opinion), but the muscles are underlining our feminine curves. https://www.oeacoaching.com/blog/blog-post-title-two-x9wfx monthly 0.5 2025-04-01 https://images.squarespace-cdn.com/content/v1/63e22c08670e551a5cc46af6/1742826856314-ELBTPEF9WYHW6ZT896Z2/unsplash-image-94Ld_MtIUf0.jpg Blog - 5 Steps to Building a Long-Term Active Lifestyle - Training at the same times on the same days every week makes it easier to build a habit an be consistent. For example: Strength training at a gym in Lisbon (like Sunset Fit in Campo de Ourique) every Monday and Thursday after work A quick home workout during your lunch break on Wednesdays A 10 minute walk first thing after you get up in the morning Having a set schedule removes the need to make decisions and helps make training a normal part of your routine. Like brushing your teeth, dropping your kids off at school or going to work! https://images.squarespace-cdn.com/content/v1/63e22c08670e551a5cc46af6/1742827355318-K3OLBKF8ICIJUEHXSZV4/unsplash-image-5yOnGsKUNGw.jpg Blog - 5 Steps to Building a Long-Term Active Lifestyle - 5. Schedule Rest Days Rest is just as important as training. Giving your body time to recover helps prevent injuries, improves performance, and ensures long-term progress - and ALSO your muscles NEED recovery to grow. Rest days also give you flexibility—if you miss a workout, you can shift it to a rest day instead of feeling like you’ve fallen off track. This kind of adaptability is key to staying consistent. https://images.squarespace-cdn.com/content/v1/63e22c08670e551a5cc46af6/1742826786760-OQO85Y5XT7BYGOYS8ZN9/unsplash-image-buWcS7G1_28.jpg Blog - 5 Steps to Building a Long-Term Active Lifestyle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.oeacoaching.com/blog/blog-post-title-one-s68a8 monthly 0.5 2025-03-24 https://images.squarespace-cdn.com/content/v1/63e22c08670e551a5cc46af6/6778a63d-e68f-4269-8af0-3daf1207f97e/IMG_1209.jpg Blog - Where to Strength Train in Lisbon: Best Gyms & Outdoor Spots Why Sunset Fit? Strength-focused setup – Dumbbells, barbells, squat racks, kettlebells, resistance bands, machines Perfect for beginners & experienced lifters – A supportive, judgment-free space Trainers to support you with your goals – Get coaching & supervision if needed Quiet & private – No crowded, commercial gym vibes Central location in Campo de Ourique – Easy to access In-house gym café – Because a post-workout protein shake is a must How I Help Clients at Sunset Fit 1:1 Coaching Tailored to Your Goals Focus on Strength, Not Shrinking (because strong is the goal!) Postpartum & Prenatal-Friendly Workouts A Judgment-Free Zone for Women Who Want to Feel Strong > Want to try strength training at Sunset Fit? Book a free consult! https://images.squarespace-cdn.com/content/v1/63e22c08670e551a5cc46af6/1742289728762-OAHWYBE3NTCZLL5EOXGJ/unsplash-image-3Yi7garGIHI.jpg Blog - Where to Strength Train in Lisbon: Best Gyms & Outdoor Spots - Make it stand out Tejo Promenade Alcântara https://images.squarespace-cdn.com/content/v1/63e22c08670e551a5cc46af6/1742289969789-O4EQEFJO9QWYSGKPWCIJ/unsplash-image-soptXCoJ5xE.jpg Blog - Where to Strength Train in Lisbon: Best Gyms & Outdoor Spots - Best Outdoor Workout Spots in Lisbon Parque Eduardo VII Calisthenics Park – Features pull-up bars, dip stations & calisthenics equipment Parque de Nações Calisthenics Park - Another calisthenics park with other green spaces, like Parque Tejo, around Jardim da Estrela (photo) – Scenic park with shaded areas, great for TRX & kettlebell sessions Tejo Promenade Alcântara – Long pathways, great for weighted carries & functional fitness, nice breeze in the summer heat Alvito Recreational Park or Parque da Pedra - These parks (and the ones around them) offer large open spaces, perfect for bodyweight & resistance band training. If you have kids or partners - bring them along to enjoy the playgrounds, tennis courts & climbing walls. 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