fat loss

Out of School, Out of Shape?!

Posted by on June 17, 2015 at 8:58 pm

sherri kids bikeOut of school does not need to mean out of shape! It’s typical at this time of year to struggle with trying to exercise with the kids home from school or trying to stick to a workout routine while at the summer cottage, the beach or out of town for summer holidays.

Many people decide to take a two month sabbatical and get back on track in the fall because they can’t seem to find the time to get to a gym. Instead, let’s get our kids involved and teach them to love an active and healthy lifestyle! The key is to make it fun for the kids! Bonus – it will make sure that all your fitness doesn’t go to waste over the summer so you don’t have to start from scratch in the fall!

Here’s some tips for an active summer for the whole family when the kids are home from school:

Invite Friends

I learned a long time ago that if I want my kids to enjoy and not whine and complain during an active outing, I needed to make sure they brought a friend. It was a night and day difference to how the day went.



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Get Out Into the Woods

It’s true that if you allow kids to choose, they will gravitate to their cell phones and video games. It can be addicting! But if you force them to put away their gadgets, and take them out in the woods, at first they may resent it, but soon they will be exploring, laughing, running, and jumping. It’s good for their souls! Read more on Out of School, Out of Shape?!…

Strengthening Your Heart and Lungs

Posted by on May 18, 2015 at 8:19 pm

sherri bike seattleI’m going to give you a little Exercise Physiology lesson today…all about strengthening your heart and lungs!

The cardio-respiratory system or the heart and lungs is responsible for the distribution of oxygen throughout the body. Oxygen, the gas that makes up 21% of the air we breathe, is critical to life. In fact, tissues will start to die without oxygen in about 6 minutes. So the efficiency of the heart and lungs and how they work together is very important both during rest and exercise.

This system functions by first causing us to breathe using our respiratory muscles. Air then enters our bodies and travels to our lungs. The oxygen is diffused through our lungs and into our blood stream and travels towards the heart. The heart is a strong enough muscle to be able to pump the blood to the entire body where tissues will extract the oxygen to use it to produce energy. Carbon Dioxide, a toxic waste product, is produced and the body must then dispose of it so it travels back up to the heart, then to the lungs and we exhale it. This entire process is an ongoing system that of course, occurs more rapidly during exercise. There are a few things that can make this system function more or less effectively. Read more on Strengthening Your Heart and Lungs…

Struggling to Lose Weight and Keep It Off?

Posted by on February 9, 2015 at 11:00 am

WEIGHT-LOSS-PROGRAMWe always have clients that come to us and say that they have been struggling to lose weight and keep it off for a long long time. It doesn’t have to be that way! Here is what I suggest and it really does work!

A common client question: I want to lose 20 pounds but have not been able to lose more than 8 pounds and am struggling because the weight is starting to creep back on! I exercise 6 days per week walking on the treadmill. I was advised to walk at a lower intensity for a longer time – is that good for weight loss? I try and life some weights one to two times a week for 20 minutes. I try to eat approximately 1200 calories but often sugar is my downfall. Any suggestions on what I can do lose the 20 pounds and keep it off?  Please help!  N.D.

As a Personal Trainer, the number one request I get from clients is to help them lose fat. It’s interesting to note that the general public is more health-conscious and the availability of healthy products has increased dramatically and yet, our population continues to get fatter. So why do we continue to gain weight?  Read more on Struggling to Lose Weight and Keep It Off?…

Is Working Out Making You Hungrier?!

Posted by on January 19, 2015 at 11:00 am

Fruits-and-Vegetables-1024x819Some fitness enthusiasts complain that the more they workout, the hungrier they are and the more they eat counteracting the calories burned during their exercise sessions! A 30 minute workout will burn approximately 300 calories. The bad news is it can take just a few minutes to consume 300 calories.  Some people make the mistake of thinking that since they exercise that gives them free reign to eat whatever they want. Unfortunately that’s not the case. If your goal is to lose weight, you need to practice healthy nutrition and portion control just like everyone else.

Read more on Is Working Out Making You Hungrier?!…

Crazy Fitness Things To Be Thankful For…

Posted by on December 2, 2014 at 12:48 am

It’s the season of Thanksgiving and Holidays when we often take time to reflect on the people and things we are thankful for.  I thought I’d take this from a different perspective, a fitness perspective.

Read more on Crazy Fitness Things To Be Thankful For……

Sleep Your Way Skinny!

Posted by on November 17, 2014 at 7:59 pm

Sleeping-WomanLast week, we discussed ways to overcome the Winter Blues that many people experience at this time of year. It’s pretty clear that maintaining a fitness routine throughout the dark, rainy and cold months can keep your energy up and your outlook more positive.  But there are other ways to counteract SAD (Seasonal Affective Disorder) other than just turning up the heat by pumping your heart.

Get Some Sleep:

That’s right! You can sleep your way skinny….There is a lot of recent literature touting the importance of sleep in terms of optimal health and even fat loss.  Sleep is when our body repairs itself, heals and rejuvenates.  When we aren’t getting enough sleep, not only are we dragging all day long but our immune system suffers making us more likely to get sick or injured. Plus one sure way to be grumpy and in a bad mood is to be sleep deprived! We also now understand that when the body doesn’t get the 7-8 hours of sleep every night that it needs, it finds ways to compensate for the lower levels of serotonin or dopamine caused by lack of sleep.  It does this by Read more on Sleep Your Way Skinny!…

Spring Makeover Challenge – Week 6

Posted by on June 11, 2014 at 5:12 pm

Our annual 6 week Spring Makeover Challenge allows our clients to participate in a fun, friendly team competition to help them shed that extra winter layer that most of us put in during the cold, dark rainy days.  Each of our trainers recruit team members and we all compete against each other to see who can ramp it up the most and achieve the best results.  There’s nothing like a little peer pressure to get you to do what you need to do to reach your goals.

Read more on Spring Makeover Challenge – Week 6…

Spring Makeover Challenge – Week 5

Posted by on June 4, 2014 at 5:07 pm

When it comes to your health and fitness goals, there are a lot of different ways to achieve the same results.  At Northwest Personal Training, we host an annual Spring Makeover Challenge when our clients and trainers compete against each other using different approaches to maximize fat loss in a 6 week period.

Read more on Spring Makeover Challenge – Week 5…

Spring Makeover Challenge – Week 3

Posted by on May 19, 2014 at 11:00 am

There are a lot of different ways to achieve the same results.  That’s why during our annual Spring Makeover Challenge, our trainers and their teams compete against each other to see who can shed the greatest amount of body fat in 6 weeks using different approaches.

Read more on Spring Makeover Challenge – Week 3…

Spring Makeover Challenge – Week 2

Posted by on May 12, 2014 at 11:00 am

Last week, I shared with you Derrick DeLay’s “Interval Diet” approach to maximizing fat loss during our Spring Makeover challenge.  It basically requires you consume a super healthy, low calorie diet JillSMonday through Friday and then eat whatever you want on the weekends in combination with some cardio and weight training. If that approach doesn’t work for you, today I am sharing Jill Schiller’s approach, “Body Overhaul” to shedding that winter fat layer quickly.  Jill is a mother of two, our NWPT running clinic leader, certified VIPR and Schwinn cycling instructor and American Council of Exercise Nationally Certified Personal Trainer.

Read more on Spring Makeover Challenge – Week 2…