Shake It Up

“If you want something you’ve never had, then you’ve got to do something you’ve never done!

If you want to change something, you’ve got to change something. Makes sense, doesn’t it? If you’ve been doing the same 4 fitness classes or the same running route for the last 10 years, your body has probably adapted to your workout program. It’s time to mix things up. Do something different!

 

 

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Posted in abdominals, exercise, health, Motivation by Sherri | No Comments

Spring Break Is Over So It’s Time For SWEAT Break!

Spring is in the air and summer is just around the corner. Everyone naturally gets the bug to do some spring cleaning…clean the carpets, dust the blinds, purge, scrub the grill, get the yard cleaned up…Think of your body in the same way!

Here’s a list of 10 healthy actions to take to clean up your body and get yourself in great shape for summer.

 

1. See Your Docs

Spring is a great time to schedule an appointment for your annual physical, mammogram, get your teeth cleaned, check your eyes and hearing and have a skin check. Schedule all your appointments and get them all done in one swift Spring tune-up initiative.

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Play Tennis To Get Fit

Newly renovated Vancouver Tennis Center (VTC) is an affordable and accessible way to play tennis!

Playing tennis is a fabulous way to get fit for so many reasons.

 

  • Whether you are a competitive or recreational tennis player, chasing balls on the court will boost your cardiovascular fitness.

 

 

  • A full match of tennis can burn a ton of calories making weight loss a lot easier.

 

 

  • Tennis conditions your entire body including your lower body, upper body and core.

 

 

  • Tennis will improve your hand-eye coordination.

 

 

  • Running all over the court will improve your secondary fitness components including agility, speed, and ability to accelerate and decelerate.

 

 

  • Tennis is such a fun activity to do with your friends and family making it a great, active way to spend quality time with those you love.

 

 

  • You can play tennis at any age and ability. Whether you’re picking up a racquet for the first time or an avid player, you can find so much benefit and joy in the sport.

 

Although tennis is such a fun activity it can also be a strenuous sport with a lot of impact and force placed on your connective tissue so it’s a good idea to warm-up before a match and to condition yourself to be prepared for the demands of the sport.

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Spring Tune-Up

It is common to gain a little weight during the winter. The days are shorter, it’s cold outside and we just don’t get as much activity and access to local healthy fruits and vegetables is limited. Come spring, many people get motivated to shed the winter layer and lean up for summer.

Although the principles to fat loss and healthy living are pretty simple, there can be many different approaches that can produce great results. Will you go Keto, Vegan, Gluten-free, low-carb, low-fat, high-fat or something different? We all have different bodies and will respond to different approaches so often you have to experiment with which approach provides the best results while still allowing you to feel great. The good news is that there are typically a few key principles that would be consistent with any type of program and if you focused on these, you would experience some pretty fantastic results.

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Posted in adherence, Nutrition by Sherri | No Comments

Spring Training – Strengthening Your Knees

Spring is here and many people are increasing their outdoor activities, running and sports. Spring and summer season soccer, lacrosse, track, and various other sports have begun. All athletes – young and old – are susceptible to suffering knee pain and/or a debilitating injury. Here’s some exercises you can do to strengthen the muscles around the knee and minimize your risk for injury.

Single Leg Balance

kneedipbStand on one leg with your knee slightly bent and attempt to maintain your balance for 15 to 30 seconds. Keep your hip, knee, and foot aligned with hip over knee over foot. Do 1-3 sets. As this task becomes easy, make it more challenging by increasing the time you stand on your foot and by standing on a soft surface, such as a pillow or foam pad.

 

Heel Touches

Stand on one foot on a solid and sturdy box or a step with the other foot off the edge. With your hands on your hips, bend your stance leg and lower your body down until your opposite heel, on the hanging leg, touches the ground and then push back up. Keep your hips level and your hip, knee and foot aligned while you execute this exercise. Do 2-3 sets of 8-15 repetitions on each foot. If you feel pain in the front of your knee, select a lower step height or discontinue this exercise.

SideStepaResisted Side Steps

Wrap an exercise tube around your ankles. Step side to side keeping resistance on the exercise tube. Continue for 15-20 repetitions each side

Lunge Step

lungedStand with your feet together and step forward with one leg, bending your knee to 90 degrees after your foot hits the ground. Make sure the front knee remains over the ankle/foot and does not go past your front foot. Continue moving your body forward by bringing your back (stationary) leg forward, then together with your step leg. Alternate legs with each step. Do 2-3 sets of 10-15 repetitions each leg.

Broad Jump

Stand with your feet shoulder width apart and jump forward, landing on both feet. Focus on taking small, controlled jumps and landing with equal weight distribution on each leg. Concentrate on soft, quiet landings and maintaining your lower extremities in good alignment, with your hips over your knees, and knees over your feet. Make sure your knees do not come together when you land from this jump. Do 5-15 reps. Over time, this exercise can be progressed by increasing the length of the jump.

Single Leg Bridge

bridgedLay on your back with one knee bent slightly and one leg straight. Using the bent leg as your support leg, elevate your trunk and hips, bringing your shoulders, hips and leg in a straight line. Hold this position for 10-30 seconds. Do 1-3 sets of 10-12 repetitions.

 

 

Yours in health & fitness,
Sherri McMillan


 

Join us for the Spring Classic Duathlon & Home Depot Half Marathon, 10K & 5K

The Spring Classic Duathlon is a great opportunity for triathletes to shake off the winter-season rust and for the duathletes to get in an early season race. This long-running event is contested almost entirely on Marine Dr, which is closed to vehicle traffic – a rarity in the sport.  You will ride and run right along the mighty Columbia River with beautiful views to make the time fly!

 

 


 

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Working Out With Your Dog!

It’s true that having a dog makes you healthier! Research shows that those with dogs get more physical activity than those who don’t own dogs. Having a dog forces you to get out to walk them increasing your daily activity and reaping the health benefits.

The best part is a dog can be your best training partner acting almost like your own in-house Personal Trainer. No one likes exercise more than a dog; they’re always ready to go, they never cancel and they never complain.

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Ain’t Nobody Got Time For That

Between work, family and social commitments, time is definitely tight and the number one reason people say they don’t exercise is because they just don’t have the time.

The good news is there are a lot of really busy people that do find the time to exercise so how do they make it happen? First, they make it a priority. They realize that their life is better, they feel great and are more productive when they do exercise. Secondly, they have learned to be efficient and effective in their life so they can fit workouts in that don’t necessarily require more time.

One way to easily incorporate exercise into your life is to do it all throughout the day. So instead of trying to find one hour to exercise, instead look for 1 minute opportunities.

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Posted in adherence, consistency, Motivation by Sherri | No Comments

Headaches, Shoulder and Neck Pain

Since many of us spend so much more time hunched over our laptops, Ipads and cell phones, it’s easy to understand why so many people experience headaches, neck and shoulder pain. We even see many younger adults and kids depicting the typical hunch back, kyphotic posture that you normally wouldn’t get until you are in your 80s or 90s.

Bad posture places excessive stress on your muscles and joints which can result in a tight, sore and stressed body. This can lead to neck pain, shoulder issues, back pain, headaches and other health issues and/or injuries.

We spend so much of our day in a forward rounded position, over stretching the muscles in the upper back. To counter act the effects of forward flexion, it is important to strengthen those overstretched muscles and stretch the shortened, tight muscles. Fortunately, it only takes a few minutes to do some corrective exercises and stretches that will make a world of difference in how you look and feel!

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Posted in headache, muscle aches, neck, shoulder by Sherri | No Comments

Your Hatred For Burpees Is Justified!

Very few people like Burpees. They’re hard, they hurt and they often feel awkward.

The reality is that the majority of people can’t perform a burpee well and may be doing more harm then good.

If you are excessively tight in your hips and/or lack core strength to stabilize while performing a Burpee, it may be best to choose an alternative exercise. My biggest pet peeve is when Burpees are used as a warm-up movement. Are you kidding me?!  Burpees are not a warm-up. They are an intense exercise that should not be performed until your core temperature has elevated, your joints are lubricated, your muscle and connective tissue are warmed and your cardio-respiratory system has been gradually warmed up. Burpees place a tremendous load on your shoulders, knees, hips and back and you want to make sure you’re ready for it.

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Posted in Cardio, Conditioning by Sherri | No Comments

Bridge Your Way To Strong Hips

If your hips aren’t strong enough to stabilize your pelvis while walking, running or playing sports, your knees and back will suffer.

Strong Hips = Strong Knees.  Weak Hips = Weak Knees.

Bridging is an exercise often used by physical therapists to help strengthen hips and it can be done anywhere with no equipment.

Here’s some tips to performing a variety of different bridging exercises. Perform these exercises 2-3 days per week on alternating days.

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