Running Circuit Workout

Running Circuit Workout….great option!

Runners, cyclists, & triathletes love to be outdoors, are a highly motivated group and often have little issues adhering to their running or cycling programs. But trying to get them indoors to complete a strength workout can be difficult! You wouldn’t think that these athletes would have any difficulty with compliance but when it comes to the weight room, I hear the same, common excuse “I’d just rather be outside running or biking”. I’ve tried educating them on the importance of strength training. I’ve tried bribing them with the reported benefits. I’ve had to even threaten them but to no avail. So rather than beat my head against a wall, here is a resistance training program that will please any outdoor warrior while still obtaining the critical benefits of muscular strength, endurance and balance.

As you can expect, the program involves running, muscular conditioning exercise and the outdoors. The program alternates between periods of running and weight training. There is no perfect way to do this. You could run for 5 minutes and then perform an exercise. You could run for 10 minutes and then perform an exercise. You could run for 20 minutes and then perform a variety of exercises and then run for another 20 minutes. Each workout could be a little different which will stimulate your body in a variety of ways and minimize boredom.


TD HanddrawnArrows41 Running Circuit Workout

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Many of the suggested exercises involve no equipment but to ensure an effective full-body workout, run to your local sporting goods or department store and purchase a resistance tube with handles for less than $10. You can wrap these tubes around your waist like a belt during your running stage and then wrap them around poles, trees or benches to effectively target your upper body.

Suggested Workout Routine:

  • Walk 5 minutes to warm-up and then perform a dynamic stretching routine.
  • Run for 5 minutes
    • Find a bench and perform step ups. Do 1 minute on each leg. Keep your front knee pointed in the same direction of your foot on top of your ankle.
  • 0709 fea Sherri week3 Row1 t640 200x300 Running Circuit WorkoutRun for 5 minutes
    • Wrap your tube around a pole at about shoulder height.  Perform single arm rows to strengthen your back muscles.  Perform 10-15 reps each arm.
  • Run for 5 minutes
    • Find a park and perform a set of chinups on the monkey bars.  Do as many as you can – one is ok to start!
  • Run for 5 minutes
    • Wrap your tube around a pole at about shoulder height and face away from the pole.  Perform chest presses to strengthen your pecs.  Perform 10-15 reps each arm.
  • Run for 5 minutes
    • Find a pole, hold on to it while standing on one leg and perform single leg squats.  Keep your front knee over top of your ankle/forefoot and sink back into your hips.  Perform 45 seconds each leg.
  • Run for 5 minutes
    • Sherri week4  OverheadShoulderPress 2 199x300 Running Circuit WorkoutFind a bench and wrap the tube underneath the seat.  Grab both handles and perform an overhead shoulder press.  Perform 10-15 reps.
  • Run for 5 minutes
    • Wrap the tube around a pole and then bend forward at the hip with your arms at your side and elbows positioned high.  Perfect a Tricep Kickback by slowly straightening and bending your arms.  Perform 10-15 reps.
  • Run for 5 minutes.
    • Pull one handle through the other to create a loop in the tube.  Wrap the loop around your ankle.  Stand on the other end of the tube to anchor it and provide resistance.  Now keep your legs together and slowly perform a single hamstring curl (pull the foot with the tube looped around it up towards your buttock).  Perform 10-15 reps each leg.
  • Run for 5 minutes
    • 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 perform a tricep dip by lowering your body towards the floor 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.  Perform 10-15 reps.
  • Run for 5 minutes.
    • Wrap the tube around your ankles and step side to side focusing on your hips.  Perform 10-15 reps each way.Sherri week4 TricepDips 2 199x300 Running Circuit Workout
    • Wrap the tube around a pole and grab both handles in one hand.  Pull the tube handles across your body into a torso rotation exercise.  Perform 10-15 reps each way.
  • Walk for 5 minutes to cool down
    • Perform some flexibility and release movements.

This workout will involve about 45 minutes of running, 10 minutes of walking and about 20-30 minutes of strength exercise. It’s a great workout that will give your body everything you want and need!  Try it and let me know what you think.

Yours In Health & Fitness,
Sherri McMillan

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Reverse The Aging Process

DSC02160editC Reverse The Aging ProcessAnother Birthday passed and I just turned 45.  The good news is besides a few extra wrinkles, a few more aches and pains and having difficulty reading small text, I feel as good as when I was in my 20s.  That can be a true testimony to the benefit of exercise! Use it to reverse the aging process!

Aging is an inevitable part of life. One can expect certain changes, such as graying hair and wrinkled skin, to accompany aging. In fact, the cosmetic industry preys off our attempts to reverse some of these changes. But many of the changes commonly attributed to the process of aging, specifically within the musculo-skeletal system (the bones, muscles, joints, ligaments, tendons and cartilage) are in fact, a result of physical inactivity or disuse.  The old adage “use it or lose it” appears to ring true.  Read the rest of Reverse The Aging Process

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Hill Workouts For Max Benefit

dEYbIkqKIL2bkegsT5PMMiczCU9xE fAFUokPDKJjvo Hill Workouts For Max BenefitWalking is a fabulous, low-impact way to stay healthy and fit. But in order to get the same benefit as running, you generally need to go longer.  But most people are busy so if you are crunched for time but still want to give yourself a fabulous walking workout, hills are the answer.

Hills will increase the intensity of your workout, burn more calories (3-5 more calories per minute), strengthen your legs (especially your quads, butt and calves), lungs and heart and provide some variety to a traditional walking routine.  Hill workouts can be really taxing and consequently should only be done once or twice per week.

There’s a variety of ways that you can include hills to your sessions:

Hilly Route:

Choose your typical walking distance and consider how and where you might incorporate a few rolling hills en route.


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Sample Workout:

Map out a 3-4 mile course that includes 4 hills of various length and grade.  Start with 5 minutes of walking at a warm-up pace.  Then increase your pace until you are walking at an intensity of a 7/10 – you should feel that the pace is challenging but manageable.  Read the rest of Hill Workouts For Max Benefit

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Body Image Blues

11053536 10152589328171946 3750494284662787117 n Body Image BluesAs a professional in the fitness industry, I hear too often people who refer negatively to parts of their body….

  • “My legs are so fat!”
  • “My butt is so big!”
  • “I wish I could lose this muffin top!”

What is sad are the people who get caught in the thought process of “If I could just lose this extra 20 pounds, then I’d be happy” and sometimes, even when they do lose the weight, they’re still not satisfied. If you believe that you’ll be happy once you lose the weight, you’ll never be skinny enough to be happy. Read the rest of Body Image Blues

Posted in healthy, losing weight, Motivation by Sherri | No Comments

Nutrition: Let’s Agree On 95%

skoptimum nutrition 1 Nutrition: Let’s Agree On 95%So what do I mean let’s agree on 95% when it comes to nutrition?

Well, we had a team meeting recently and had some fabulous discussions about nutrition and I thought I would share that information with all of you…and tell you what we decided.

We have some trainers that are very strict vegan, some commit to different levels of vegetarianism, some are meat eaters, some are dairy eaters, some eat starchy carbs and others avoid carbs and gluten. Our team’s approach to nutrition is all over the map. I can see how that might be confusing in terms of deciding which approach to nutrition might work for YOU!

TD HanddrawnArrows41 300x285 Nutrition: Let’s Agree On 95%


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After our discussions, here is what we all agreed on:

The Critical Importance of a Nutrition Plan that is Primarily Fruit and Vegetables.

No one can argue that a predominantly plant-based diet is definitely the way to go. If you increase your intake of fruits and vegetables, you will improve your health.

The importance of Proper Hydration for Cells, Tissues and Organs to Function Effectively. Read the rest of Nutrition: Let’s Agree On 95%

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Super Busy But Still Fit!

pushupplanka1 Super Busy But Still Fit!It seems that most people in our society report they are busier than ever and are having a difficult time managing work, family, social, fitness and more. In fact, a self-reported lack of time is the number one reason someone won’t start or will stop an exercise program. There just doesn’t seem to be enough time in a day to get everything done!  Fortunately, that’s exactly what we specialize in at NWPT – helping really busy people commit to their health and fitness so they can look and feel their best. You can be super busy but still fit!

Regardless of how busy you are, anyone can make that commitment to their health and fitness.  If you need convincing remember this…make the time for exercise now, or you will be forced to make the time for illness later!  And your health is your number one asset so no excuses!Here are some quick and easy tips for fitting exercise into your life when you are super busy:

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Move Your Body: Read the rest of Super Busy But Still Fit!

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Should You Exercise When You’re Sick?!

I am writing this article flying at 30,000 feet on my way to Washington DC for the IDEA Personal Training summit. I woke up yesterday with a very sore throat and thought it would be a great opportunity to talk about exercising when you’re sick.

So…should you exercise when you’re sick?!

termometer 199x300 Should You Exercise When You’re Sick?!We’re deep into the cold and flu season and if you haven’t caught a bug yet you no doubt have friends, family or colleagues who may be sending germs in your direction. The question is – can you keep exercising when you’re sick?  Although more research is needed in this area, the general guideline is that if you have symptoms of a common cold with no fever and all your symptoms are above the neck, moderate exercise like walking should be ok. However, if your symptoms include fever, extreme tiredness, muscle aches or swollen lymph glands, you should refrain from exercise until you get better. When you do start exercising again, progress slowly and gently. And keep in mind, even if you do have to take a few days off because you’re feeling under the weather, it really won’t make that big of a difference to your overall fitness level if you’re consistent with your program the rest of the time.

Are you being lazy or do you need the rest? Read the rest of Should You Exercise When You’re Sick?!

Posted in exercise, Fitness, sick by Sherri | No Comments

Drink a Gallon of Water?

Ever wondered why you are always told to drink lots of fluids? Here is a question I received asking if we should really drink a gallon of water per day!

water 300x188 Drink a Gallon of Water?“I just read that we should drink a gallon of water per day to maximize fat loss.  Was this a misprint? I picture myself on the restroom all day from drinking all that water. Please clarify. Thank you for your great articles!”  M.H.

Did you know that 50-70% of our total body weight is water? The brain is composed of 70 percent water, lungs are nearly 90 percent water and our blood is about 83 percent water, which helps digest our food, transport and eliminate waste and toxins, mobilize fat, and control body temperature. Think of it this way, every tissue cell, organ and system is comprised of water and functions optimally only in the presence of adequate hydrationSo even fat loss will not occur at an optimal rate if you are in a dehydrated state. Plus water helps to Read the rest of Drink a Gallon of Water?

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Eating on The Go

peanut butter banana sandwich 480 Eating on The Go

“My life is so busy that I have a hard time eating healthy. Any tips for someone who is trying to eat nutritiously on the go?” P.C.

I can appreciate that sometimes life is so busy that it becomes difficult to stick to a healthy eating plan. Here are some ideas for eating on the go:

Break for breakfast no matter how busy you are. Try these balanced, quick breakfast options: Read the rest of Eating on The Go

Posted in healthy, Nutrition by Sherri | No Comments

Struggling to Lose Weight and Keep It Off?

WEIGHT LOSS PROGRAM Struggling to Lose Weight and Keep It Off?We always have clients that come to us and say that they have been struggling to lose weight and keep it off for a long long time. It doesn’t have to be that way! Here is what I suggest and it really does work!

A common client question: I want to lose 20 pounds but have not been able to lose more than 8 pounds and am struggling because the weight is starting to creep back on! I exercise 6 days per week walking on the treadmill. I was advised to walk at a lower intensity for a longer time – is that good for weight loss? I try and life some weights one to two times a week for 20 minutes. I try to eat approximately 1200 calories but often sugar is my downfall. Any suggestions on what I can do lose the 20 pounds and keep it off?  Please help!  N.D.

As a Personal Trainer, the number one request I get from clients is to help them lose fat. It’s interesting to note that the general public is more health-conscious and the availability of healthy products has increased dramatically and yet, our population continues to get fatter. So why do we continue to gain weight?  Read the rest of Struggling to Lose Weight and Keep It Off?

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