Portland Oregon Fitness Trainer: Breathing during Exercise

Breathing is so important when working out. It can make or break a great fitness routine and cause serious damage. If you notice that you are getting dizzy, seeing stars or getting nauseous, then you are breath holding or reverse breathing. Stop what you are doing and just count out your repetitions. Even though you may be speaking out loud, you will get your breathing pattern and then count underneath your breath (softly).

Thanks,
Portland Oregon Fitness

Personal Trainer Oregon: Add 3 to 5 more repetitions

If you really want to fatigue your muscle, ask your personal trainer or workout partner to spot you for a few extra repetitions. Make sure you focus on lowering the weight safely, because your muscles will be fatigued.

Thanks,
Portland Oregon Fitness

Personal Trainer Portland Oregon: Add an extra Weight Set

Why don’t you add an extra set to your routine! This could either be in the form of a regular set or really fatigue your muscles, do a burnout set! If you need help with this, ask your professional personal trainer.

Thanks,
Portland Oregon Fitness

Portland Oregon Fitness: How To Increase Caloric Burn

Here is a quick tip to increase the amount of calories you will burn, combine muscle groups and a few movements at a time. For example, do a dead-lift, to a biceps curl, and then to a shoulder press. In addition, you can do push-up, hip extension, mountain climbers, and then back to a push-up. This will not only get the heart and lungs to work overtime, but you will burn more calories than just doing one movement.

Thanks,
Portland Oregon Fitness

Portland Oregon Fitness: What should I wear to the gym?

I always say, where whatever you want to wear to the gym that you are okay with sweating in. I don’t recommend jeans, fancy clothes, flip flops, sandals or bare feet. If you want to wear a sweat outfit, that is totally fine. Just remember, if you are going to wear long sleeve workout wear, make sure you bring enough fluids with you in addition to a towel.

Thanks,
Portland Oregon Fitness

Portland Oregon Fitness: Increase your weight resistance

If you need to know when to increase your weight then here is a quick tip. If you are always in the 12, 15 or 20 repetition range, when you can do at least 3 to 4 sets hitting that specific number, it is time to increase the weight and strive to get that number again. If you are completing the full amount reps per set still, then increase the weight a little bit again.

Thanks,
Portland Oregon Fitness

Portland Oregon Fitness: Keep Striving For Your Fitness Goals

Keep your goals vivid in your memory. Don’t forget what your goals are and make sure you say them everyday so you know they are real and they are going to happen. The more you look at them, the higher the chance that your fitness goal will come to fruition.

Stay Committed,
Portland Oregon Fitness

Portland Oregon Fitness: Don’t read when you are doing cardio!

If you want to get the most out of your cardio/aerobic system, then don’t waste that exercise session by reading a book. I don’t care what device you read it on, you need need to be in a good target heart range in order to get a great cardiorespiratory workout.

Thanks,
Portland Oregon Fitness

Portland Oregon Fitness: What are some Great Post Workout Snacks?

If you are having a challenging time finding some great sources of protein & carbohydrates here are a few:

Tuna w/crackers, string cheese w/crackers, peanut butter & jelly (one slice of bread on wheat), hard boiled egg with crackers, chocolate milk (skim or low-fat), whey protein shake, protein bar from a reputable brand, and sometimes a slice of cheese with a wheat or whole grain tortilla. Make sure the products you ingest are of good quality and from a reputable source.

Thanks,
Portland Oregon Fitness

Portland Oregon Fitness Trainer: A quick leg workout to burn calories

If you do not have enough time to do your legs at the gym, then before you get in the shower do lunges either in place or walking for 5 minutes not stop. Do them in place, walking, alternating, backwards & sideways. Keep mixing up the patter, but make sure you keep track of time. If you need to pause and stretch, then stop the timer, and when you are ready to start back up again, re-start that timer. Have fun with this exercise, because you legs will really feel it.

Thanks,
Portland Oregon Fitness