50 Days for 50 Years

Soon I’ll be turning 50 years old. I’ve spent over 30 of those years working as a fitness trainer so I feel like there’s no better way to celebrate my 50th Birthday than a 50-day ‘Shape up with Sherri’ challenge. All I’m asking is for you to give me 50 days of clean eating and healthy living and see how you feel at the end of it.

We’ll start on Tuesday January 21st and finish on Tuesday March 10th – my actual birthday. You can do this challenge from anywhere and regardless of whether you are following a vegetarian, paleo, keto, intermittent fasting, low carb, high carb, low protein, high protein, low fat, high fat nutrition plan. We will focus on the concepts that are consistent with most plans, move our bodies regularly and put our health and fitness as a priority for 50 days.

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Try a NEW Approach to RESOLUTIONS

As we launch into 2020, many of us are resolving to make some major changes in our lives such as starting an exercise program, eating healthier, losing weight, quitting smoking, or cutting down on alcohol. If we consider that 20/20 is perfect vision and hindsight is always 20/20, perhaps we can learn from our past mistakes or prior New Year’s Resolutions gone bad. Since 80% of people set the same goals every January and within a few months, most have thrown in the towel on their original ambitions, perhaps it’s time to approach the new year in a way that assures our initiatives stick!

 

 

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Fitness Trivia to Motivate

As we approach the New Year, we often to take time to reflect on the highlights of the last year, the people and things we are thankful for and look forward to an amazing New Year. Before you set your goals for 2020, this list may remind you why committing to a healthy and fit lifestyle should be something that you make a priority! It may be challenging at the beginning, but it will get easier.

Here’s some Fitness Facts that may help you stay the course when you want to quit.

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Fit For The Slopes

Week Eight

The Skiing and Boarding Sports Specific program is now complete. With that said, it doesn’t mean you’re done with it. If you want to maintain peak conditioning throughout our winter season, you’ll need to continue doing all the exercises once or twice every week. So stick to it and you’ll be surprised at how much better your body performs and how much more easily you can recover after a day on the slopes.

The format of your 8-week program involves performing the three exercises from each week one through eight with a 30 second recovery in between each week’s exercises. The stretching occurs at the completion of your workout.

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Fit For The Slopes

Week 7

By now you should be feeling that your overall fitness level has improved. The exercises should be starting to get easier and you may feel it necessary to make the exercises more challenging by perhaps, completing a few more reps of each exercise. Remember that this workout should be done 2x/week on non-consecutive days.

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Fit For The Slopes

Week Six

You must be filling quite fit after 5 weeks of killer, hard-core sports specific training drills.  Believe me, your body will thank you for your consistency and discipline after your first full-day on the mountains. Today we add to your circuit workout.  Perform each of the 3 exercises from week one to today with a 30 second break in between each week’s exercises. Do your stretching routine at the very end.

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Fit For The Slopes

Week 5

We’re at week five and you should notice improvements in your lower body strength and power, overall fitness and stamina. A couple reminders – warm-up before each of these sport specific workouts and be sure to modify or omit any of the movements if they cause you any pain. This circuit workout involves performing each of the 3 exercises from week one through to five with a 30 second break in between each week’s exercises. Then complete each of the 5 stretches taught to you up to this point.

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Fit For The Slopes

Week Four

We’re at week four and you should be starting to feel improvements in your overall fitness and strength. Today we add three new exercises. Perform the three exercises from week one, take a 30 second break, do the next three, break, the next three, break and then complete today’s three exercises. Complete all four stretches at the completion of the workout.


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Lower Body: Wall Squats

Start with your back to the wall and your feet positioned away from the wall and at about shoulder width apart. Keep your knees facing forwards and your weight supported on all 4 corners of both feet. Now slowly slide down the wall into a squat position so that your upper thighs are parallel to the floor, your knees are at a 90 degree angle and your shin bones are perpendicular to the floor. Hold for 30-60 seconds.

 


 

 

Speed: Skipping Rope

Skip for 15-30 seconds on one leg, 1 minute on both legs, 15-30 seconds on the other leg and finish with 1 minute on both legs.

 

 

 


 


Power: Jumps Over Bench

Stand on one side of a step/bench. Now slowly jump over the step, side to side for 1 minute. You can perform one-legged or two-legged jumps or a combination of both.

 

 

 



Flexibility: Apres-Ski Hip-Flexor Stretch

Face away from a chair and position your right leg up on the seat. Stand with good posture as you slowly press the right hip forwards. At the same time reach your right arm up and towards the mid-line of your body. Hold for a minimum of 30 seconds each leg.

 

 

 


Yours in health & fitness,
Sherri McMillan


 

Join us for the Couve Clover Run (3, 7 & 10 Miles) March 22nd, 2020!

RUN, GIVE BACK & PARTY AT MAIN EVENT AND OTHER DOWNTOWN PUBS!
Join us for the 6th Annual Couve Clover Run and celebrate in your festive green while running or walking 3, 7 or 10 miles along an extremely fast and scenic course to support local charities! We will make you earn your post-event party but it will be off the charts hosted by Main Event and other downtown Vancouver Pubs & Breweries.

 


 

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Fit For The Slopes

Week 3

Skiing and Boarding are two very different sports involving specific movement patterns. However, although the two sports involve different biomechanics, the components of fitness that need to be addressed are very similar in each sport. So, whether you are a skier or a boarder, you will benefit from following this ‘Fit for the Slopes’ program.

We have, in the last two weeks, targeted your lower and upper body conditioning, power, speed, agility and torso stability. Today we add to your repertoire of movements to get you ready for the slopes.


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Lower Body: Walking Lunges

Start with your feet together. Lunge one leg forward ensuring that the front knee stays over the foot and that the knee-cap always faces forwards. Now slowly push upwards from the front leg, extending it until your are standing on that leg. Repeat lunging forwards with the other leg. Keep your abdominals contracted throughout the entire exercise. Alternate sides and repeat 13-20x each leg.

 

 


Agility: Jumps

Lay a skipping rope or tape on the floor. Slowly jump side to side on 2 feet while keeping your upper body “quiet and still” over the rope. Continue for 30 seconds.


Balance: One Legged Dips

Stand on one leg while maintaining perfect posture. Keep your knee-cap facing forwards and your body weight equally distributed on all four corners of your foot as you slowly bend your supporting knee a few inches towards the floor. As your balance improves, perform this exercise with your eyes closed.  Do 13-20x each leg.

 

 

 


Flexibility: Apres-Ski Hip Stretch

Sit on a chair with one leg bent over the other so one ankle rests on the opposite thigh. Now slowly press downwards on the bent leg until you feel a light stretch on the outside edge of your hip. Hold for a minimum of 30 seconds.


Add these exercises to the movements you’ve learned so far and complete this program 2-3x per week. You are well on our way to experiencing your best ski and boarding season yet.

Yours in health & fitness,
Sherri McMillan


 

Join us for the Couve Clover Run (3, 7 & 10 Miles) March 22nd, 2020!

RUN, GIVE BACK & PARTY AT MAIN EVENT AND OTHER DOWNTOWN PUBS!
Join us for the 6th Annual Couve Clover Run and celebrate in your festive green while running or walking 3, 7 or 10 miles along an extremely fast and scenic course to support local charities! We will make you earn your post-event party but it will be off the charts hosted by Main Event and other downtown Vancouver Pubs & Breweries.

 


 

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Fit For The Slopes

Week 2

We are well on our way to experiencing our best ski and boarding season yet.

Today we add three new exercises and one stretch to your program.

Perform the 3 exercises from last week quickly without a break in between each one.

Take a 30 second recovery and perform today’s 3 new exercises.

Perform today’s and last week’s stretch.

*Fit for the Slopes Tip* – Strengthening the gluteal and hamstring muscles has been associated with a reduced rate of injury in skiers and boarders. Stronger hamstrings can counteract the unbelievable strength in a skier’s quads lowering their risk for experiencing a common skiing ACL injury.

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