Don’t Be A Quitter

14570368_10154537968423607_8530988642847079589_nSince many join a gym and resolve to get fit at this time of year, it’s probably a good idea to examine some of the reasons why someone quits long before they’ve achieved their goals. If you’ve ever joined a fitness club and soon after found yourself wondering why you ever signed on the dotted line in the first place, well, you’re not alone. In fact, more than 35% of people who join a fitness club quit each year.

The most frequently reported reasons for not renewing a membership are as follows:

  • Couldn’t afford the expense 30%
  • Overcrowded facility 27%
  • New demands made on my time 26%
  • Inconvenient club location 18%
  • Lost interest/motivation 17%
  • Moved/relocated 16%
  • Switched to outdoor exercise 15%

Not surprisingly, concerns about price and time were among the three most commonly cited reasons for quitting a club. While lack of adequate disposable income or time are certainly legitimate explanations for leaving a club, it’s likely that a significant percentage of the ex-members surveyed hadn’t been successful in making fitness or exercise a priority in their life. If your fitness level and health are very high priorities, you’ll find the money or the time to commit. But, if you never use your gym membership, it becomes harder and harder to rationalize paying for it.  Conversely, regular usage yields greater satisfaction and more benefits, making it easier to identify the value received, and understand the cost and time requirements. So, if you want to actually use your new membership, you’ll have to figure out what you need to do to actually commit to your exercise program.  A consistent, committed effort will make a club membership worth the investment.

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Low Cost Fitness

pittock-mansion_sherri-2017January can be tough for a lot of people. Credit card bills are arriving highlighting the additional holiday spending making everyone feel a little more stressed. But many also are feeling out of shape and ready to tackle their New Year’s Resolutions and get back into good shape. It’s cold, wet and dark and all of this coupled together can lead to feelings of depression.

So what do you do went you want to achieve your New Year’s fitness resolutions, feel better and battle the bulge even though your wallet is skinny?

Let’s put first things first. The problem with stressful and cash starved times like these is that it’s very easy to give up on making time and the budget for fitness. But fitness should be the last area of your life to put on the back burner and trim from the budget as it’s the very thing that is going to give you the energy and stamina to deal with any struggles. If you don’t make time for fitness then plan on being forced to make the time for being sick and tired on top of everything else. Unwanted medical bills, prescription co-pays, and lost income due to illness, stress and injury are very costly alternatives to investing in YOU! Read the rest of Low Cost Fitness

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New Fitness Activities To Try In 2017

grouptrainingVariety is the spice of life so as many of us launch a fitness program to help us get in better shape for the New Year, perhaps trying something new will keep us motivated and committed. It’s always a good idea to step out of your comfort zone, challenge yourself and meet new people. You probably won’t love every new activity you try but you also might be exposed to an activity that you absolutely fall in love with!

Barre Classes

Multiple Barre specialty studios have surfaced all over Vancouver. The low-impact, muscle shaking, body sculpting format has resulted in its growing popularity causing Barre studios to be the cool place to workout.

Hot Yoga

If you enjoy the heat, sweating profusely while you stretch, lengthen and hold various limbering poses, you’ll love this workout – especially in these cold winter months! Read the rest of New Fitness Activities To Try In 2017

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10 Minute Holiday Workout – Week 4

img_0558So far, we’ve covered a Bedroom, Kitchen and Living Room workout. Today, we’ll add a Dining Room workout to your repertoire that will counteract all the calories you’ll be consuming in that very room!

Anyone can commit to 10 minutes! And these short burst of movements will make you feel better, reduce your stress, increase your energy and assure you get a jump start on those New Year’s Resolutions!

And 10 minutes done right can be a fabulous mini workout and can definitely challenge your body!

10 Minute Holiday DINING ROOM WORKOUT:

This one you can do while you’re setting the table or during clean up!

Warm up first.

Perform each of the following 5 exercises for one minute and repeat 2 sets for a total of 10 minutes. Feel free to take breaks within each one minute set and you can also take a break in between the 2 sets if needed.

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10 Minute Holiday Workout – Week 3

received_10211198184496324So far, we’ve covered a Bedroom and a Kitchen workout. Today, we’ll add a Living Room workout to your repertoire. You realize I’m giving you absolutely no excuses for not getting your workouts in this holiday season!

Whether you’ve got friends or family in town or you have just too much to do and can’t get to the gym, there’s no reason to not do something. These 10 minute workouts will make you feel so much better, minimize your stress, give you better energy and will assure you’re not having to start from scratch in January.

And even though these workouts are only 10 minutes long, if you go hard, it will be a fabulous mini workout set and will definitely challenge your body!

10 Minute Holiday LIVING ROOM WORKOUT: 

This one you can do while you’re watching your favorite Holiday movie or Football team. Read the rest of 10 Minute Holiday Workout – Week 3

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10 Minute Holiday Workout – Week 2

Last week, we covered the 10 minute Holiday workout you can do without even leaving your Bedroom. Today, I’ll share a workout you can do while cooking in the kitchen.

There’s no need to be stressed out when you can’t make it to the gym, because these 10 minute Holiday workouts will help you improve and maintain your fitness so you’re not starting from scratch in January!

Is 10 minutes enough? Absolutely! If you go hard and strong, it will be a fabulous mini workout set and will definitely challenge your body! Next week, we’ll cover the Living Room!

10 Minute Holiday KITCHEN WORKOUT:

This one you can do while you’re stirring baking and broiling. Read the rest of 10 Minute Holiday Workout – Week 2

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10 Minute Holiday Workout – Week 1

It can be a major challenge to get to the gym during the holidays between decorating, shopping, parties, and travelling. Well, no need to add to your stress because these 10 minute Holiday workouts will help you improve and maintain your fitness so you’re not starting from scratch in January!

Complete 20 reps of each of the following exercises and continue non-stop for 10 minutes. Try to get as many sets in as possible within the 10 minute time allotted. Remember to take a few minutes to warm up and cool down.

Some may question whether 10 minutes is enough to reap rewards, but if you go hard and strong, it will be a fabulous mini workout set and will definitely challenge your body! Over the next few weeks, I will provide you a number of these 10 minute Holiday workout sets so that you can mix it up and do a different set each time!

10 Minute Holiday BEDROOM WORKOUT

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Maintain Your Motivation During The Holidays

nov2016moultonfallsThe holidays can be a stressful time trying to keep up with the endless responsibilities from getting your holiday cards out, baking, cooking for friends and family, decorating the house inside and out, shopping for the perfect gifts for your loved ones, and friends and attending every social party and get-together! Whether or not you buy into the holiday season, this time of year can definitely make it tough to stick to your workout routine. But there’s lot of things you can do to maintain your motivation during the holidays.

Do Less:

  • It can be hard to find the time to get in your full workout, but if you tell yourself you’re only going to do 20 minutes, it will be a lot easier to stick with it. So opt for a quick 15-30 minute express workout to keep your energy levels up and you won’t feel like you’ve got to start all over in the New Year. 

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Burn The Turkey!

indorowIt’s estimated that the average American will consume 5000+ calories on Thanksgiving Day.  Most people enjoy a bigger than usual breakfast, Thanksgiving meal and we can’t forget the left-overs later in the evening. We tend to practice an all-out gorge until you’re about to burst with a retreat to the couch afterwards because you’re just too stuffed to move.   Since the only activity most people do on Thanksgiving is the walk from the kitchen to the TV, Thanksgiving can wreck havoc on your health.

It doesn’t have to be this way – everyone always regrets it afterwards!  This year, we’re going to be proactive and burn the calories before we consume them! You’ll also find that if you do a workout before Thanksgiving dinner, you will tend to make better choices and be less likely to be excessive in your over-eating.

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Managing Menopause

We recently hosted a Fitness & Training Conference at the Multnomah Athletic Club in Portland OR and flew in an international presenter, Hayley Hollander, from Chicago, IL.  She spoke on a variety of topics sharing cutting edge health and fitness info and I thought I’d share some of her tips on, managing menopause.

She pointed out that…..

…….managing the effects of menopause can be up to a 20 year process which is a big chunk of our lives so we definitely want to understand what’s going on in our bodies and do what we can to prevent, reverse or minimize any negative symptoms.

_mg_9676sprint-drill-bThe highlights including the importance of Strength Conditioning and High-intensity Interval Training to offset the negative symptoms of Menopause.  She also outlined the most important strength exercises for women to include in their strength training routine on a weekly basis which include:

  • squatbOverhead Press
  • Squat
  • Pulling
  • Bridging
  • Walk/Run/Locomotion
  • Bicep Curl

Each of these exercises provide specific benefits in terms of either loading the spine or the hips, strengthening the lower body and our ability to move in a manner that promotes our ability to function in life, strengthening the postural muscles and improving our posture and alignment, strengthening the core, conditioning our upper body, and improving our ability to move through space. Read the rest of Managing Menopause

Posted in exericse, Menopause, women by Sherri | No Comments