Wake Up Call

CamelBack_Sherri_ShantinaHave you ever stopped to look closely at a tombstone?  Usually it will list the deceased’s name, perhaps a few words to remember them by and then it will list the date they were born and the date they died, with a dash in between.  This dash – that interval – represents their life. It’s bizarre to think your whole life could be summed up in a dash!

So today’s column includes a 5-part Soul-searching assignment for you to hopefully assure that the dash is the best darn dash you could have ever imagined! Grab a pen and a piece of paper.

Step One:

Write down all the things you’ve ever wanted to do in your life and haven’t done yet.

Step Two:

List all the things/people that mean the most to you. Read the rest of Wake Up Call

Posted in inspiration, Motivation by Sherri | No Comments

Stay Fit During the Cold, Dark & Rainy Season

Sherri_Culchuk lakeWho wants to go for a run, bike or hike when it’s cold and rainy outside? With less light, it’s easy to understand why people don’t get as much activity in the winter and tend to hunker down and gain weight. This lack of sunlight often leads to people experiencing Seasonal Affective Disorder (SAD) or the Winter Blues. Fortunately, it doesn’t have to be this way. Follow these tips to feel great and stay in fabulous shape all winter long:

Gear Up:

If you have the right gear, you can still get outdoors when it’s cold and wet without feeling miserable. Not only will you keep your fitness routine going, but being outdoors even if it’s cloudy and rainy, still exposes you to some levels of daylight, UV Rays and Vitamin D and will help to prevent SAD. So head to REI, Sports Authority, Athlete’s Corner, Fleet Feet or your local sporting retailer to get some warm and waterproof clothing.

Join a Group: 

Running in the rain, cycling when it’s cold or hiking when you’re clouded in at the top is a lot more fun with others and when you’re involved in great conversations or post-workout festivities (coffee, beer, warm soup…) We are fortunate in Vancouver to have many fun running and biking groups and opportunities accessible (and often free or very low charge) Read the rest of Stay Fit During the Cold, Dark & Rainy Season

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Fix That Flat and Keep Going!


Sherri Bike ColumbiaSocial media lit up after Halloween with people confessing to indulging in one too many Halloween mini-chocolates or too many festive cocktails at the SPOOKtacular parties. We all get off track at various times of the year, especially during the holidays when we are celebrating at social get-togethers.The key to long-term success is how quickly we get back on track!

One of the best things we can do after we indulge is immediately workout and sweat out all those toxins!

It will reset your body and your mind and keep you focused on your goals. Many people attempt goals but it seems like the ones who actually achieve them are those that keep going no matter how many times they fail or fall off track.  Perseverance is one of the keys to success at any initiative.

Read the rest of Fix That Flat and Keep Going!

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Core Strength

Strengthening your core is critical for optimal health.

If your core is strong (core strength), that strength radiates out to your extremities and you will be better able to stabilize and align your body, absorb and brace for any impact and move your body more efficiently and with better mechanics. It’s important to mention that your core is not only your abs – but also includes your back and hips so to strengthen your core effectively you need to work the front, back and sides!

Try to perform the following exercises 2-3 days per week.

Tubing Trunk Rotation

Torso rotations2Anchor an exercise tube around a pole at about mid-body height.  Stand sideways to the pole holding the tube in both hands standing far enough so there is tension on the tube. Keep your abdominals contracted, maintain good posture and slowly pull the tube across your body. Perform 8-20 reps each side

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Strengthen Your Hips to Save Your Knees

If your hips aren’t stable and effectively able to stabilize your pelvis while walking, running or playing sports, your knees will suffer.

Strong Hips = Strong Knees.  Weak Hips = Weak Knees

Here’s some tips to conditioning your hips in a variety of ways. Perform these exercises 2-3 days per week on alternating days.

Leg Step Up

Holding a set of hand weights, position yourself in front of a bench with one foot on the bench. The bench should be at a height that puts your knee at a 90 degree angle. 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 1-2 sets of 8-12 reps to fatigue for each leg. Keep the height shorter if this bothers your knees at all. Read the rest of Strengthen Your Hips to Save Your Knees

Posted in Fitness, Muscle conditioning by Sherri | No Comments

Do You Need a Rest Day?

Sherri _LarchRecently, I was lying in bed and it was raining outside. I was scheduled for a workout but I was having a hard time leaving my warm bed to head outside into the cold, wet day. As I lay there having a difficult time finding the motivation, I was asking myself if I was being lazy or if maybe, my body needed a day off. I like to start my day by revving my metabolism but I’m just like everyone else and some days I just don’t feel like it. I thought I’d share the tips I use to determine whether I’m being lazy or I need a day off.

  • If I’m tempted to press the snooze button and I fall right back asleep, that’s a sign my body needs some extra rest. If I just lay there wide awake, I’m probably just being lazy so I get up.
  • When I first wake up, I will check my emails and/or Facebook and the light from my cell usually wakes me up and then I’m ready to go. If that doesn’t work, I may need some more rest.
  • If I’m really tired, I will force myself to get up and open the blinds, grab some water and walk around. Usually by moving around, I start to wake up and feel better. If I’m still feeling exhausted, the rest is probably more important.

I’ve had days where both my kids were sick and my body felt like it was fighting something so I decided to take a rest day and reserve the energy for my immune system to give it a good fighting chance. A workout will stimulate your immune system but if it’s already being challenged, it can suppress it and take it over the edge.

Should you take a weekly rest day?  Read the rest of Do You Need a Rest Day?

Posted in adherence, recovery, sick by Sherri | No Comments

Survivors Surviving Breast Cancer

471451 Girlfriends runKomen Race for the Cure is this month, Girlfriends Run for a Cure is next month on October 11th and with Breast Cancer Awareness month in October, it puts this disease at the forefront of everyone’s mind. We all know someone who has been impacted by Breast Cancer and anyone who has ever been diagnosed with Breast Cancer realizes that the cancer experience does not end the day that treatment ends. Survivors want to get back to normal life as quickly as possible and put cancer behind you but at that same time, you’re dealing with all kinds of post-Cancer Treatment effects that impact you physically, emotionally and spiritually.

Goals of a Post-Breast Cancer Rehab Program: 

When starting an exercise program after Breast Cancer surgery and treatment, your goals will be to reverse the negative affects of killing cancer…which can cause other secondary issues.  These goals include:

Read the rest of Survivors Surviving Breast Cancer

Posted in breast cancer, Cardio, Strength by Sherri | No Comments

Back to School, Back to YOU!


hikingNow that kids are back in school, it’s a great opportunity to focus on you and your health and fitness.  At Northwest Personal Training, we know that….

……committing to a health and fitness program is as much mental as it is physical.

Setting up your lifestyle to promote success is key. Figuring out which activity you like best and how/when you will fit it in are important steps to a long term commitment. One step we have each client complete is signing off on a Fitness & Training Makeover Commitment. Here is what it looks like. Feel free to use it as is or edit it as needed to make the commitment you are ready and willing to make. Then post it somewhere so you can regularly refer to and to help keep you motivated. Read the rest of Back to School, Back to YOU!

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Get Fit To Get It Up

erectile-dysfunction-300x199Yep that’s right….we are going to talk about Erectile Dysfunction today. It may seem a little strange, but this is a serious issue I have been wanting to write about for awhile now! So, learn why you need to get fit to get it up!

In the fitness industry, we often refer to “E.D.” aka Erectile Dysfunction as Early Death aka “E.D”.

Although there are many causes for Erectile Dysfunction, it definitely indicates something is wrong and in many situations, can be a symptom of some other very serious health issues.

If all the equipment is working correctly, when a guy gets turned on, his brain will send a message through the nervous system down the spinal cord to his penis. This message will result in a dilation of his blood vessels allowing blood to flow freely into the penis causing the penis to become hard and ready for sexual intercourse.

Read the rest of Get Fit To Get It Up

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Know Better So You Can Be Better!

Sherri Bike_3It’s hard to do better if you don’t know better! So part of the…..

…..process of achieving any goal is to learn as much as you can about the process.

In terms of becoming as healthy as you can, start to become a student of nutrition, fitness, exercise, your body…The beauty of learning is it can happen in a variety of different ways through books, articles, DVDs, workshops, webinars, or mentors. If you want to improve your nutrition, start reading nutrition based articles, purchasing books on the topic, taking a healthy cooking workshop or hiring a nutrition consultant or registered dietitian to help guide you through the process. If you want to start exercising, read about proper conditioning and programming, purchase a DVD, take a practical clinic, or hire a personal coach or trainer who can hold you accountable and teach you safe and effective techniques. Read the rest of Know Better So You Can Be Better!

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