Portland Personal Trainer | Keep Calm | Portland Or

Busy lives often times equals stressful lives.  We get so caught up in the hustle and bustle, that we forget how to be calm, how to just let things happen.  We exercise and eat right, but do we know how to control our emotions to keep our body healthy.

As Portland personal trainers, we know that working out is often a great way to to release stress.  It brings on endorphins and makes us happy, but what are some other ways that we can control our stress?

Below our some ideas and tips to help keep you stress levels low:

1.  Breathe! We often forget to take things as they come and rather try to plan out every little thing.  When something unexpected happens, we panic.  Dealing with things as they happen will help us stay calm and in control.

2.  Remind yourself that you are only one person.  Putting two much on your plate is a recipe for stress.  Challenge yourself, but be realistic about it.  Allow yourself to set goals that are achieveable and won’t have you pulling all nighters.

3.  Don’t be afraid to ask others for help.  It’s not a sign of weakness, but rather a way to get more accomplished. Ask your significant other to pick up the dry cleaning while you get the house cleaned for the in-laws.

Personal Trainer Portland: Dancing to Lose Weight

Whether you are a natural dancer or you are just beginning to take interest in dancing, having a Portland fitness trainer will be a good idea such that, you will be introduced with a wide variety of dance styles and movements that will increase dance weight loss goal. Below are the different dance styles that you can perform.

Belly Dancing

This style of dancing is a very effective means of strengthening your thighs, torso, stomach and hips. It is also very good for muscle shaping and coordination. This helps in toning your abdominal muscles.

Thank You,
Portland Oregon Fitness

Portland Fitness Trainer: Walking burns off Calories

I know a lot of individual’s would rather run than walk because it is quicker, but if you walk a   very good pace, you can burn a great deal of calories. If you were to walk between 45-60 minutes you can burn over 300 calories and you will not have all that jarring going on that you would encounter with running/jogging. Remember, it takes 3500 calories to burn one pound of fat, so walking and watching your food could get you to this result every week.
If you are an all of nothing type of person, I still recommend starting off at a decent amount of time, but don’t over do it because you may burn yourself out. Always practice moderation and when you are getting some great results, then you can increase the duration and intensity.

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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.

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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.

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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.

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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.

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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.

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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: Water and then A Meal!

If you know you have a challenging time with eating or like to go back for seconds, then try drinking a glass of water before you engage in meal time. We are suggesting water because it has zero calories and will create a sense of being partially full when you start to eat your meal. If you are vision person and feel like you need to eat the entire plate, then put less on your plate and finish it. You need to create a game that you will win, but at the same time will get you to your health goal. Try the glass of water, not beer or wine, but water.

Thanks,
Portland Oregon Fitness