Archive for February, 2011

Love Yourself Fitness & Training Program – Week 3

February 28, 2011

Dear clients, family and friends,

Two important messages in today’s blog.

1. Change your mind-set. I hear people often say “I’m so tired today, I don’t have the energy to workout!” Instead you should say the exact opposite. “I’m so tired and have no energy so I NEED to workout!” Energy creates energy. Almost 100% of the time, you are going to feel so amazing when you are done!

2. Ask the right question! People will often consider “Should I workout today?” That is the wrong question because the answer to that question should always be yes! You should always try to move your body every single day – unless of course under unusual circumstances like if you’re really sick. It doesn’t mean you have to have a hard workout everyday but you should do something active everyday. Instead of asking yourself whether you should workout, instead ask “What type of workout should I do today?” because you will do something!

Cardiovascular conditioning: Focus on consistency this week. Get at least 3 cardio workouts in of various lengths and intensities.

Beginner: 3x/week

Intermediate: 4x/week

Advanced: 5x/week

Muscle Conditioning: Follow along with today’s routine. Today you will need an exercise tube with handles – you can purchase at Target, a sporting good store or online at www.twistconditioning.com  We also use a staircase today but if you don’t have one in your house, you can still follow the program without.  Beginners complete one set, intermediate complete two sets and advanced complete three sets.

If you cannot view the video clip above, cut and paste the following link into your browser. http://www.youtube.com/watch?v=ckGyXVUP644

Read more on Love Yourself Fitness & Training Program – Week 3…

Posted in abdominals, adherence, Cardio, Conditioning, consistency, Core Conditioning, eating breakfast, exercise, exericse, fat loss, Fitness, fun, health, healthy, inspiration, losing weight, Motivation, Muscle conditioning, muscle toning, northwest personal training, Nutrition, Sherri McMillan, Strength, weight loss, weight training No Comments »

‘Love Yourself’ Fitness & Training program – Week 2

February 21, 2011

Dear clients, family and friends,

After week one, you should be developing some good healthy habits.  Continue doing everything you learned last week and add on today’s tips. Remember that Knowledge + Action = Results. This program will provide you the tools and the resources you need to make sure you’re doing this the right way and my goal is also to inspire you to take action.  By consistently taking the right kinds of action steps, you will achieve incredible results and get into amazing shape!

Cardiovascular conditioning: During your shorter, high intensity cardio day, try brief 30 second intervals.  So go hard for 30 seconds and then back off for 30-60 seconds and then repeat. Do this for 20 minutes. Remember to mix up your duration and intensity of your cardio workouts during the week. Sometimes go long and easy and other times go hard and short. We want to train all levels of your energy systems.

Beginner:  3x/week

Intermediate:  4x/week

Advanced:  5x/week

Muscle Conditioning: Follow along with today’s routine.  You will need a set of light and heavy handweights and a bench or step.  Beginners complete one set, intermediate complete two sets and advanced complete three sets.

If you cannot view the video clip above, cut and paste the following link into your browser. http://www.youtube.com/watch?v=_zq1BwPvyd4

Read more on ‘Love Yourself’ Fitness & Training program – Week 2…

Posted in abdominals, adherence, Cardio, Conditioning, consistency, Core Conditioning, eating breakfast, exercise, exericse, fat loss, Fitness, Flexibility, fun, health, healthy, inspiration, losing weight, Motivation, Muscle conditioning, muscle toning, northwest personal training, Nutrition, Sherri McMillan, Strength, stretching, weight loss, weight training No Comments »

Love Yourself Fitness and Training program – Week 1

February 14, 2011

Happy Valentine’s Day!

Today we launch the “Love Yourself” Fitness and Training program and what better day to start taking better care of yourself than on Valentine’s Day!  You are the only person you are going to be with every day and every moment of your entire life and your health is your most important asset! If you take the time out of your busy schedule to do what you need to do to be at your best then that will positively impact every part of your life – physically, mentally, emotionally and spiritually! And then you’ll be better able to take care of all those you love!  Remember what they say on an airline flight…put your oxygen mask on first before you help the person beside you!

Now remember it’s not enough to just think about taking your health and fitness to a new level.  It does you no good to just talk about it.  You actually have to DO something.  So today I propose you give yourself the best Valentine’s Day gift ever and launch this program and get in the best shape of your life!

Each week I will provide you with easy tips that you can implement right away so that week by week you are getting closer to your Personal Best!  If you make the commitment and follow along with this program, you can expect to improve your aerobic fitness, muscle tone and flexibility, increase your energy levels and reduce your body fat.

Week 1: Focus on this week’s tips.  By the end of the week, you will have started to develop a fitness habit in these areas and you’ll be ready for week 2.

Cardiovascular Conditioning: Find an aerobic activity like walking, jogging, cycling, hiking, fitness classes, dance or swimming that you know you can stick to a minimum of 3x/week.  Don’t choose jogging if you hate to jog.  You’ll never stick to it long enough to get any results.  One workout go shorter and harder, another more moderate intensity and duration and another workout long and easy.

Beginner:  Perform your activity 3x this week.

Intermediate:  Perform your activity 4x this week.

Advanced:  Perform your activity 5x this week.

Muscle Conditioning: Complete the YouTube Muscle conditioning segment below.  Go for 3x this week on alternate days. Today’s program doesn’t require any additional equipment.  I wanted to show you that you can give yourself an amazing workout anywhere with no equipment whatsoever.  You’ll see I’m right in the privacy of my living room and I’m just using body weight.  You’ll have to excuse the low production quality. It’s just me and my girlfriend and a flip camera.  But heck, what do you expect?!  It’s free!  And sometimes, the best things in life don’t cost a thing!  Have fun!

If you can’t view the clip above, cut and paste the next link into your browser.   http://www.youtube.com/watch?v=pZjhyrZbC6A

Beginner:  Perform 1 set

Intermediate:  Perform 2 sets

Advanced:  Perform 3 sets

Read more on Love Yourself Fitness and Training program – Week 1…

Posted in abdominals, adherence, Cardio, Conditioning, consistency, Core Conditioning, exercise, exericse, fat loss, Fitness, Flexibility, health, healthy, inspiration, losing weight, Motivation, Muscle conditioning, muscle toning, northwest personal training, Nutrition, Sherri McMillan, Strength, stretching, weight loss, weight training No Comments »

FREE ‘Love Yourself’ Fitness and Nutrition Program starts next Monday!

February 7, 2011

Dear Clients, Friends and Family,

Next Monday is Valentine’s Day.  In honor of this special day, I am going to launch a ‘Love Yourself’ fitness program.  Every week, I will provide you with exercise and nutrition tips and live video clips that you can follow along with anywhere – home, work, hotel…

Read more on FREE ‘Love Yourself’ Fitness and Nutrition Program starts next Monday!…

Posted in abdominals, adherence, Cardio, Conditioning, consistency, Core Conditioning, eating breakfast, exercise, exericse, fat loss, Fitness, Flexibility, fun, grocery store shopping, health, healthy, inspiration, losing weight, Motivation, Muscle conditioning, muscle toning, northwest personal training, Nutrition, Sherri McMillan, Strength, stretching, weight loss, weight training 5 Comments »

1 month since New Year’s Resolutions – Exercise Intervention!

February 1, 2011

“Character is the ability to carry out a good resolution long after the excitement of the moment has passed.” — Cavett Robert

It’s been one month since many of us set a New Year’s Resolution. It’s a great time to analyze and assess your performance so far.  Are you on track? If not, it’s time for an intervention.  Ask yourself what you need to start doing?  What do you need to stop doing?  What do you need to keep doing?

Read more on 1 month since New Year’s Resolutions – Exercise Intervention!…

Posted in adherence, Cardio, Conditioning, consistency, exercise, exericse, fat loss, Fitness, fun, health, inspiration, losing weight, Motivation, Muscle conditioning, muscle toning, northwest personal training, Sherri McMillan No Comments »