Breast Cancer and Exercise – Prevention

Week 1

We are approaching Breast Cancer Awareness Month and we’re one month away from the Girlfriends Run, a local 5K, 10K and Half Marathon Run/Walk that supports local Breast Cancer organizations including Pink Lemonade Project and the Jaime Miller Cancer Compassion Fund. This is a great opportunity to discuss how exercise impacts the prevention and treatment of Breast Cancer. Over the next number of weeks, we will review prevention tactics as well as post-treatment cardio, muscle and flexibility suggestions.

This series will provide general recommendations but most importantly, discuss your plan with your medical professional as every woman’s condition is different.

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BOSU Balance Training

BOSU What?

If you’re a member of a gym, you’ve probably seen a BOSU Trainer, a semicircular, bouncy product that looks like a big beach ball cut in half with a rounded and flat side.

  • The name BOSU is an acronym for ‘Both Sides Up’ because you can do exercises on the flat and the dome side.
  • The inventor created the tool to allow an exerciser to be able to perform movements standing, kneeling, lying over, or in a seated position.
  • It is extremely effective for balance training but can also be used for aerobic and anaerobic conditioning, sports conditioning, stabilization, agility training, strength and flexibility for the entire body.
  • We’ve been using the BOSU for a number of years and are extremely impressed with the amount of exercises you can do on it. You can learn more about it Read the rest of BOSU Balance Training
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Get Results – Shock Your System

If you want to see results you have to change what you are doing right now.

“If you always do what you’ve always done, you’ll always get what you’ve always got!”

Change is critical if you want to stimulate your body to produce amazing results.

If you want to change something, you’ve got to change something. Makes sense, right? If you’ve been doing the same running route for the last 5 years or the same classes every week, your body has probably adapted to your workout program. It’s time to mix things up and do something different.

You can start by making simple adjustment to your program like adding a new exercise or mixing up the intensity and/or duration of your workouts. You can also try a completely new type of activity that your body is not accustomed to.

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September Shred

Kids are back to school and now it’s back to YOU! Summer vacations are over, school is back in session and many are ready to make their health and fitness a priority!  Take advantage of this natural tendency to turn over a new leaf, so to speak, and commit to these simple 10 tips to experience a September Shred!

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Surviving A Relay Run

In the next week, over 12,000 local runners will tackle the Hood to Coast Relay event. Each team consists of 12 runners in 2 vans who each complete 3 legs to cover the 199-mile route. Relay events have become more popular and include events such as Cascade Lakes Relay, Ragnar Relays and Gorgeous Relays all providing an opportunity for friends and family to do something fun and active together. Recently, one day relays have become more popular boasting a shorter route, smaller team requirements, only one van needed and no sleepless nights.

Regardless of which relay option you choose, your event could be one of the best experiences of your life or the most miserable. Here’s some tips to assure you have a blast!

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Tips To Curb Your Cravings

We’ve all been there. We get a craving for chips. We can’t stop thinking about ice cream. We’d do anything for a chocolate chip cookie. We tend to crave ‘junk foods’ that are high in sugar, salt and/or fat. People don’t typically crave tuna sandwiches! Cravings are difficult to manage and can often sabotage someone’s health and fitness initiatives. Cravings can lead to poor overall results and one of the biggest reasons people can’t lose weight.

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Increase Your After-Burn

Have you ever wondered why you continue to breathe heavy and sweat after your workout is done?  Why doesn’t your breathing go back to normal immediately?

After exercise, you consume a greater amount of oxygen to assist your body in recovering from the stress of the workout and the demands it placed on your body.  This produces heat and burns calories and is often referred to as the after-burn or EPOC (excess post oxygen consumption).

It is important to note that EPOC uses fat as its fuel and although the effects of EPOC are small, if you expended an additional 100 calories post exercise as a result of your workout session, within 100 workouts, you would have burned an extra 10,000 calories or 3 pounds of fat!

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Avoid Sabotaging Your Healthy Efforts

Sometimes, wanting to the right thing can slip us up if we have the wrong attitude about it. Do you see yourself in any of the following pitfalls to a long-term health and fitness program?

‘All or nothing’ Phenomenon

You are scheduled for a 60 minute workout but something comes up and you cannot get to the gym for the allocated time. You scrap the workout and decide you will try to fit it in tomorrow. You have decided to eat healthier but one day you slip a bit at lunch and have a chocolate bar. You decide that since you have already failed for the day, you might as well throw in the towel and indulge in a few cookies, a bowl of ice cream and a bag of chips. Tomorrow is another day.

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Park Workout – Week 5

Summer often leads to inconsistent workout routines for Moms and Dads with the kids out of school but it doesn’t have to be that way!  Over the last few weeks, we’ve been reviewing ideas to keep you in shape all summer long so you don’t have to feel like you have to start from scratch in September. Plus you get to do it while the kids get some good playing time too!

If you have little kids, be sure you’ve got a baby jogger, back pack carrier and a bike trailer.  This way you can get your workout in with your child and won’t have to worry about getting a sitter. Invest in the right tools and you won’t have to worry about kids getting in the way of your workouts.  Take care of yourself and you’ll have enough energy for everything else.  Plus you’ll be an awesome role model for your kids!

Here’s a few more exercises you can do at the park using an rubber elastic band while the kids play and get their exercise at the same time.


Wrap an exercise tube (you can pick up at any sporting good or department store) around a pole and hold both handles in one hand. Pull the tube towards your shoulder drawing your elbow back and into the middle of your back.  Perform 8-20 reps each arm. This is a great exercise for your back and biceps.



Overhead Shoulder Press

Find a bench and wrap the exercise tube underneath the seat.  Grab both handles and slowly press your arms above your head.  Avoid lifting your shoulders up towards your ears.  Perform 8-20 reps. This is a great one for your shoulders and triceps.





Tricep Kickback

Wrap an exercise tube around a pole and hold each handle.  Bend over with your back straight and position your elbows beside your body and lifted high.  Now slowly extend your arms until they are almost straight without moving your elbows up or down.  Perform 8-20 reps.  This is a great exercise for the back of your arms.




Tube Trunk Rotation

Wrap an exercise tube around a pole at about mid-thigh height.  Stand in front of the pole holding the tube in both hands standing far enough from the pole so there is tension on the tube.  Keep your abdominals contracted and slowly pull the tube across your body as your trunk rotates.  Perform 8-20 reps each side. This is a great exercise for your core.




Finish your workout with a good old fashioned game of tag to get your heart pumping.  Plus you’ll be the coolest mom or dad around!




Yours in health & fitness,
Sherri McMillan


Join us for the LUCKY TRIATHLON Festival Aug 3rd & 4th in Woodland, WA!

This will be the Inaugural LUCKY TRIATHLON Festival in beautiful Woodland WA! We are hosting a Sprint, Olympic & My First Triathlon, Duathlon & AquaBike, a Sunset 5K & 10K and a FREE KIDS TRI. This is a flat, fast and scenic course! 

Woodland WA is the southern gateway to Mt. St. Helens where the Columbia River and Lewis River converge. You’ll be swimming in beautiful Horseshoe Lake, biking along country fields with views of the rivers and running along the river trail.

Register TODAY!





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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.


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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