Park Workout – Week 4

10 Minute Quick Fix

Are your kids complaining that they’re bored yet? Well, take them outside for a wonderful adventure.  We are so fortunate to live in the Northwest where there are numerous hikes at Mt. St. Helen’s, Mt. Hood or along the gorge.  If you want to stay closer to home, Forest Park, Lewisville Park and the Lacamas/Round Lake area offers wonderful options for you and the kids to explore. One thing I’ve found with kids, is that if you can invite and involve their friends, they all enjoy the experience so much more!

Here’s a quick 10 minute workout session you can do at the park while the kids play. Remember to warm-up before you start.

 


Wall Squats

Stand against a wall with your feet positioned away from the wall so that when you sit your shin bone is perpendicular to the floor and your knees are positioned above your ankles.  Slowly lower down until your knees are at 90 degrees. It should feel like you’re sitting in a chair. Hold for 60 seconds (work you way up to that in the beginning) . This is a great thigh burn!

 


 

Lateral Shuffle

Pick two spots at the park about 10-20 feet apart and laterally shuttle side to side for one minute.

 


 

Triceps Dips

Find a bench and sit on it.  Place your hands beside your hips on the bench and position them so they’re approximately shoulder width apart.  Now slowly lower your body down and then back up to the starting position.  Keep your hips positioned close to the bench.  To make the exercise more challenging, keep your legs straight.  Continue for 60 seconds (work your way up to that in the beginning).

 


Forward/Backward Sprint

Pick two spots at the park about 10-20 feet apart and run forward to the first spot and then run backwards to the start. Continue for one minute.


Plank

Position your hands on the ground or an elevated curb/bench with your hands positioned underneath your shoulders. Keep your body extended and your core muscles strong and active. Hold for one minute (gradually progress to one minute in the beginning).

 

 

 


Repeat this two times for a 10 minute full body muscle and cardio workout.

Yours in health & fitness,
Sherri McMillan


Join us for 37th Annual Hagg Lake Triathlon & Off-road Endurance Sports Festival! July 20th & 21st!

Olympic & Sprint Triathlon, Duathlon & AquaBike & NEW OFF ROAD SPRINT TRIATHLON, DUATHLON & AQUABIKE, Half Marathon Trail Run and 5K TRAIL RUN! The Hagg Lake course offers a true test of this terrific sport with its rolling hills on both the bike and run leg portions of the event. Make the Hagg Lake Triathlon & Off-road Endurance Sports Festival one of your summer stops and compete on the course that has seen many of the greats in the sport of triathlon.


 

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Park Workout – Week 3

Strength and Cardio Interval Workout

Over the past couple weeks, we’ve been reviewing exercises you can do at the park. Today we’ll continue using nothing more than your body weight and the playground apparatus. So remember that the park is your gym and you can give yourself an incredible workout while the kids play.  Meet your girlfriends or your buds at a set time a few times a week so the kids can play and you all can workout together.

Today’s workout will involve a cardio exercise in between each strength move. Remember to warm-up before you start your workout.


Step Ups

At any park, there will be a bench, step or a place to elevate your foot and perform step-ups.  Position yourself in front of the bench with one foot up.  Keep your kneecap facing forward and your weight distributed on all four corners of your foot.  Now slowly step up extending the supporting knee into a fully upright, balanced position.  Now slowly lower yourself down to the starting position. Perform 8-20 reps on each leg. This is a great exercise for your legs and booty!


Cardio

Step or jump quickly side to side for one minute


Push-Ups

On your knees or toes, drop and do 8-20 good, old-fashioned military pushups. You can put your hands on a bench or step to make it easier to get a full set in.  This is a great exercise for your chest, shoulders, triceps and core.

 


Cardio

Do jumping jacks for one minute.


V-Sits

Sit upright on a bench with perfect posture.  Now slowly recline back a few inches while keeping your abdominals contracted and your spine elongated.  Hold the position while slowly rotating from one side to the other.   Repeat for 30-60 seconds and then relax. Awesome exercise for your core.

 

 


Cardio

Find a curb or bench and quickly step up and down for 30 seconds each leg.


Repeat the above set one time if you’re just getting started. Complete it twice, if you’re intermediate. Complete it 3x if you’re advanced.

Yours in health & fitness,
Sherri McMillan


Join us for 37th Annual Hagg Lake Triathlon & Off-road Endurance Sports Festival!

Olympic & Sprint Triathlon, Duathlon & AquaBike & NEW OFF ROAD SPRINT TRIATHLON, DUATHLON & AQUABIKE, Half Marathon Trail Run and 5K TRAIL RUN! The Hagg Lake course offers a true test of this terrific sport with its rolling hills on both the bike and run leg portions of the event. Make the Hagg Lake Triathlon & Off-road Endurance Sports Festival one of your summer stops and compete on the course that has seen many of the greats in the sport of triathlon.


 

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Park Workout – Week 2

Circuit in the Park

Last week, we used nothing but a swing set for a fabulous full body workout. Today, you’ll learn a circuit workout you can do to condition your cardio, lower body, upper body and core.

We are so fortunate to live in a city full of so many wonderful parks…Marshall Center park, Esther Short, KlineLine Park, and so many more. Instead of just thinking of them as a wonderful place for kids to play and to walk the dog, think of them as a fitness gym with incredible views! There are literally so many things you can do at a park using nothing but your body weight or the bars in the kiddie section (just don’t hog the equipment from the kids). Monkey bars become chin-up bars.  Steps and benches are perfect for step ups, push-ups and dips. Kids ‘out of school’ doesn’t need to mean ‘out of shape’!

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Park Workout: Week One

Swinging Your Way to Fitness

Just because your kids are out of school, doesn’t mean that your workouts have to suffer! Many people take a two-month workout sabbatical during the summer and get back on track in the fall because they can’t seem to find the time to get to a gym. But it doesn’t have to be this way!  Why let all your fitness go to waste over the summer and have to start from scratch in the fall?!

Here’s a workout that you can do at the park while the kids play. Warm-up by walking or cycling to the park and then perform the following exercises.

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Getting Rid Of The Dad Bod

This is the time of year when Dads are on our mind. We take the time to think how much the guys in our life mean to us and how much we want them around for a long time! Although most people think of gifts of ties, socks, whiskey and cigars, there’s nothing that shows someone how much you love and care for them then thinking of ways to improve their overall health and longevity.

As guys get older, there’s a few things that start working against them in terms of their fitness:

  • They have a lot less time than they did when they were younger making committing to workouts a lot more challenging
  • Their connective tissue is not as resilient as when they were younger so they are more likely to get injured and once injured, it takes a lot longer to heal.
  • Their metabolism is lower making it easier to gain weight

 

 

 

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Make The Outdoors Your Personal Bootcamp

Bootcamp workouts evolved from the military and typically involve body-weight movements and calisthenics outdoors. Exercises like squats, pushups, pullups, burpees, running and jumping are common in a Bootcamp workout. This type of workout can be highly effective providing an intense interval workout that combines cardiovascular training, resistance training, and sports conditioning training that is physically challenging, inspiring and a ton of fun.

The workouts are generally high-impact, high-intensity and best suited for physically fit individuals. With that said, they are very popular amongst people who want to lose weight because the workouts burn so many calories.

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Run To Get Fit On Global Running Day

Many recognize that running is a great way to lose weight and get into great shape. Unfortunately, most don’t know how to progress correctly and wind up injured.

The good news is that Vancouver is home to so many free or very inexpensive options to start a running program with a group that will provide safety and inspiration.

 

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Get Lean For Summer

We are one month away from the start of summer so you’ve got 4 weeks to ramp it up and get lean for summer. Here’s 7 Quick-Fix Hacks for really toning up right in time for the beach.

Super-hydrate!

Purchase a 32 ounce hydro-flask and try to drink 3-4 of them per day filled with water. If you really want to lean up, get strict with your water intake.

Lean happens in the kitchen.

Try the following. Consume 500 calories for breakfast, a 150 calorie snack, 500 calories for lunch, a 150 calorie snack and 500 calories for breakfast to account for a 1800 daily caloric intake. Adjust up or down based on your daily caloric expenditure and your goals. Measure and track your food consumption to make sure you aren’t slipping in excessive calories without even realizing. Distribute those calories throughout the day making sure you are consuming all macro-nutrients including lean protein (20-30 grams per meal), quality carbs like fruits, veggies, oatmeal, brown rice, quinoa, sweet potatoes and healthy fats (20-30% of your daily caloric intake). Get strict and disciplined with your nutrition and you’ll lean up quickly.

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Get Active Downtown

Have you been to Downtown Vancouver recently? With the new waterfront development, cool shops and restaurants and incredible murals, art and ambiance, it’s the place to be.

Here’s a few ways to enjoy Downtown while being active:

Walk & Explore

The Downtown Vancouver Business Association pulled together this walking map to show you all the great places to visit and tour while burning some calories and getting your heart pumping You can extend your walking distance and caloric expenditure by including Officer’s Row, the Fort, the Columbia River waterfront and the new waterfront development including the award-winning Grant Street pier. Along the new waterfront development, there are also great features including a climbing web for kids to get their workout on.


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Bike & Tour

You can park along the new waterfront area and bike along trails all the way to Wintler park and back for a scenic ride along the Columbia river safe from vehicles. Then lock up your bikes, tour around downtown, eat, shop and enjoy the Farmers Market on Saturdays and Sundays

First Fridays

On the first Friday of every month, art galleries highlight their beautiful art and downtown shops and restaurants offer specials and invite the community to come and see how cool downtown is! Northwest Personal Training offers a FREE Zumba and Yoga class for the community every First Friday so you can get your sweat on, shower and then walk around and enjoy all the downtown sights. Call 360.574.7292 to reserve a spot. Bring your friends and make it an entire evening of fitness and fun!

Downtown Murals

Did you know that Downtown Vancouver is home to over 25 beautiful and amazing murals. You could get a great workout walking or running to visit them all. Each has an incredible story to enjoy!  Go here for a map find all of the murals.

FREE Sunday Bootcamps:

If you’re looking for something a little more vigorous, we offer a FREE Community Bootcamp class every Sunday at 9am starting June 9th -August 25th. This workout will take place outdoors utilizing many of the local parks in downtown Vancouver including the Columbia River waterfront, Fort Vancouver and more!

Yours in health & fitness,
Sherri McMillan


 

Join us for the 38th Annual PDX Triathlon Festival at Blue Lake park and kick off the summer racing season. It is a scenic, flat and fast course with Super Sprint/My 1st Tri, Sprint & Olympic Distances & a FREE KIDS Tri too!

June 1st & 2nd – Portland, OR


 

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Get Active & Remember

Memorial Day is a time that we remember those we have lost in the line of service. Since soldiers are generally regarded as our strongest, fittest and most brave, many have launched initiatives that require some strength and fitness to honor and remember those who have given the ultimate sacrifice. Here’s some ideas that you could try with your friends and family around the Memorial Day holiday.

Murph Workout:


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  • This workout, often tackled around Memorial Day, is named for Lt. Michael P. Murphy, a Navy SEAL killed in action in 2005.
  • The workout includes starting with a 1-mile run, followed by 100 pullups, 200 pushups, and 300 unweighted squats, followed by another 1-mile run. An advanced option includes wearing a 20 pound vest.
  • You can tackle the strength moves in sets. For example, 10 pullups, 20 pushups, 30 squats x 10 sets.
  • You can modify the movements as needed. For example, if you aren’t able to do standard pullups, you can do assisted pullups or rows. You can do pushups on your knees or toes or even on an incline or against a wall if needed.
  • Your 1 mile runs could be run/walks or walks.
  • You can make the workout whatever you need based on your current fitness level. Most local Cross-Fit gyms will be offering Murph workouts at their locations during Memorial Day weekend. NW Personal Training is offering a free modified Murph workout for the community. Call 360.574.7292 for details.

Hero Workouts:

The Murph is probably the most popular Hero workout but there are hundreds of others that are a tribute to a fallen first responder or member of the military who has died in the line of duty. Find some of those workouts.

Self-Guided 5K Walk/Run Around Officers Row, Fort Vancouver And The Waterfront:

  • Park along Officers Row in front of the Eatery at the Grant House.

  • Head West along Officers Row and turn Left (south) at Fort Vancouver Way. About ¼ mile down the way, you’ll see the Clark County Veterans War Memorial dedicated to those who died in defense of our country. Take some time here to remember and honor. Feel free to explore the old Army Barracks.
  • Now continue South along Fort Vancouver Way to the bottom of the hill and turn Left at 5th street. About ¼ mile along 5th, you’ll see Fort Vancouver. Take some time to explore the property and better yet, pay a small fee of $10 and enter the historical fort and be taken back decades in time.
  • Once you’re done exploring, access the Confluence Land bridge Trail that will take you over the highway, past the Old Apple Tree and towards Columbia River. There will be plenty of areas to explore and read about.
  • Once onto the Columbia River waterfront, head right (west) past Who Song and Larrys. Head to Columbia and Philip Arnold Way where you’ll run into the “Remembrance Wall” which was painted in 2005 to honor military veterans from World War II to Vietnam. Take some time exploring the entire mural.
  • Now continue heading north along Columbia, turn right (East) onto Evergreen and back to your car along Officers Row. Treat yourself to a wonderful meal at the historical Grant House.

Run To Remember Half Marathon/10K/5K/Memorial Way On Sunday May 19th In Washougal:

Bring your friends and family to participate in this community event that raises funds for NW Battle Buddies, a local non-profit who provide service dogs for free to veterans who are suffering from PTSD. The route is lined with posters of local fallen heroes reminding us “Home of the FREE because of the BRAVE”.  Kids under 17 and veterans race for free. Register Today!

If any of these workouts are tough, just remember the struggle and sacrifice our heroes have endured and that may help you get through it.

Yours in health & fitness,
Sherri McMillan


Join us for the RUN TO REMEMBER WASHINGTON! Sunday May 19th in Downtown Washougal, WA (just across the river from Portland Oregon)

The 4th Annual Run to Remember WA will honor the brave men and women who have or are currently serving in our Armed Forces and remember those who have given the ultimate sacrifice fighting for our freedom. The Half Marathon, 10K, 5K and Memorial Mile running and walking event will benefit various Military Organizations.


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