Tagged as: fitness training

warm up cool down


Hey, do you warm up before, and then cool down after every training session?

All the cool people do! And by cool, I mean the ones who want to reduce their injury risk, improve their performance, and reduce their stiffness and soreness the next day. 

Whether you’re a newbie who’s never touched a weight or performed a burpee, or a seasoned pro who’s been there, done that, and has the official competition t-shirt to prove it, everyone benefits from preparing the body to do work (warm up) and then helping it to begin recovery (cool down) after. 

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Exercise Intensity | Working hard or hardly working


Are you getting the most out of your workouts?

How do you know?

Well, if you workout at the same level every single time, you may not be. True, working hard is important but if you’re gasping for air and feeling too sore to move after every workout you could be setting yourself up for overtraining and burnout, or worse yet, sickness and injury.

On the other hand, if you’ve been working out for a while and have no health issues but your workouts feel about as challenging as pushing the cart at the grocery store, well then that’s probably not giving you the results you want either.

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get the most out of your training time WFF


Whether we realize it or not, we only get one hundred sixty-eight hours to do whatever we need to do each week.

That’s it.

Not only is this number finite, the time is irreplaceable. That means you only have one opportunity to live today’s date and to do whatever you want to do – on this date. So, setting aside some of your time and associated energy each week to train and exercise is an investment not only in your health and well being, but also in your life so you’ll want to make sure it truly counts, right? Learning how to get the most out of every training session can not only help you to see and feel results faster, you’ll also perform better in your every day life as well.

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Backside. Buns. Booty. Butt.


No matter what you call it, rear ends are in. From popular music and celebrity sightings to fashion magazines and even social media, seems everyone’s on a quest to “build a better booty” these days.


Besides focusing on how it looks, there are also some important functional/feel-good reasons to show your booty a little love, too.

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How to recover from your workouts


You’re working out. You’re focused. You’re training hard.

But there’s more to getting fit than just moving and sweating. 

What you do outside of your workouts is arguably just as important, if not more so, as the exercises you choose and how you do them. Exercise temporarily stresses the body causing it to remodel itself so it can be better in the future. It’s during this recovery time that you actually gain the strength, new ability and the change you’re looking for. 

Follow these recovery tips to help you maximize your fitness efforts and to create the strong, shapely body you desire.

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Training Time | Drink water!

lemon water - Wildfire Fitness Portland, OR


Do you drink enough water?


No, not coffee or soda or juice or even coconut water. I mean the clear stuff?

Well, a recent report found that a whopping 43% of men and 41% of women aged 20-50 years aren’t getting the daily recommended amount of water. Whoa, right? What’s even more incredible is that our bodies are composed of roughly 60% water so you’d think we’d have no trouble drinking enough when most of us have such easy access.

How much do you need? The Institute of Medicine recommends an Adequate Intake (AI) of roughly 13 cups (3 liters) for men and about 9 cups (2.2 liters) for women. So, if your daily intake is lower, it’s time to up your game.

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