Camping Workouts

Lots of kids will be heading back to school over the next few weeks and that means many families will be trying to fit in one last camping trip.  How fun!  I love camping and even though I am far from the comforts of home (and the gym)…I always get a great workout in while I am camping.

Of course you can go hiking, biking or running for your cardio workout, but what about strength training?  Make sure to read my latest article “Camping? It’s Easy to Maintain a Workout” in the Columbian to get the details on a full workout that you can do in less than an hour on your next camping trip!

Sample Workout: 

  • 20 Min of Cardio
  • Wall squats: Hold for 10-60 seconds.
  • Row: Perform 13-20 reps.
  • Lunges: Perform 13-20 reps each leg.
  • Push-ups:  10-15
  • Overhead shoulder press: Perform 13-20 reps.
  • Tricep dips: Perform 13-20 reps.
  • Bicep curls: Perform 13-20 reps.
  • Rotation plank: Continue for 30-90 seconds.
  • Stretching: 6-10 minutes

Yours in Health & Fitness,
Sherri McMillan

Here are some past blog posts that you might like:
Exercise and nutrition tips to help you lose weight and lean up for summer
Key health and fitness tips for achieving life-changing results

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More Beach Exercises!

I know that you love to relax at the beach.  We all do!  The good news is that there are lots of fun exercises that you can do at the beach…and then you can relax guilt free.  You may have tried the beach exercises that I gave you in this blog post and now I have 4 more exercises that you can try!

#1: Play catch or Frisbee: Catching and throwing a ball or a flying disc with a friend will definitely challenge your agility. Play for 10 minutes or more.

#2: Outer thigh lifts: Lay on your side with your legs straight and positioned one on top of the other. Now slowly lift the top leg a few inches and release. Just before you touch the other leg, lift again. Do 13-20 reps each leg. This one targets your outer thigh area.

 

#3: Push-ups: Lay on your stomach with your abdominals contracted. Place your hands a few inches beside your shoulders. Now slowly push up and then release. Do 13-20 reps from a toe or knee position. This one’s good for the chest, shoulders and arms.

 

#4: Abdominal leg lifts: Lay on your back with your legs slightly bent. Keep your abdominals contracted and your back in a neutral position. Now slowly lift one leg a few inches off the sand while ensuring your back does not move at all. Repeat 8-15x each leg. This exercise is great for your abdominals.

Click here to see images for these exercises and to read the full article “Workout At The Beach – Week 6 that I wrote for the Columbian.

Here are some past blog posts that you might like:
Exercise and nutrition tips to help you lose weight and lean up for summer
Key health and fitness tips for achieving life-changing results

Yours in health and fitness,
Sherri McMillan

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Catch a Wave and a Workout!

I have given you TONS of great workouts to do while you are at the park with your kids this summer in this blog post, and this one and this one too.

Now, I bet you are going to be heading to the beach this summer…right?  Don’t just catch a wave while you are there….catch your workout too!

For the next couple weeks I will be giving you ideas to get your workout in while you are spending time at the beach with your friends and family.  Spend 20 min (or more) with these fun activities and then lounge on your favorite chair.  Remember “work before play”! :)

Check out the latest article I wrote for the Columbian “Hitting The Beach? It’s Easy To Maintain Workouts” to learn more about these workouts you can do at the beach:

Playing volleyball with a partner
Hip extension glute squeezes
Partner sit-ups

Don’t forget your sunscreen!

Yours in health and fitness,
Sherri McMillan

Here are some popular past blog posts that you might like:
Conditioning For Running Faster
Laws of Success 

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Take Your Kid To Class To”day”

Have you ever tried taking an exercise class WITH your kids?  It is a crazy idea, but a good one and there are lots of fitness facilities that offer such classes (especially in the summer).

This option is popular at both our Vancouver, WA and Portland, OR studios.
If your kids are too young to do this then most fitness facilites offer daycare.  Your kiddos can go have fun playing with other kids for an hour while you get a workout in.  It is a win/win for everyone!

I know that you have tired all of the outdoor exercises I have given you so far here and here and here.  Are you enjoying your workouts at the park?  Ready for more?  Well, click HERE to learn how to do these 3 exercises next time you are at the park:

Overhead shoulder press
Tricep kickback
Tricep dips

If all else fails…play a good ‘ol game of tags with your kids.  It will get your heart pumping and you will be the coolest parent at the park!

Want more ideas on how to stick to your workout plan?  Check out these past blog posts:
Really?!  Sorry That’s Not Going to Cut It
Missing a Workout is So Much More Than Missing a Workout 

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Get Out!

That is right!  Get outside this summer and enjoy the sun with your family.
Oh…and get a workout in while you are at it.

You have probably already tried these three exercises and then these three exercises that you can do at the park while your kids are playing.  Well, now I have 3 more exercises you can do at the park and some other great advice for sneaking in your workout while hanging out with your kids.

Read my latest article Summer Workout Series in the Columbian to learn how to do these exercises at the park:

Wall Squats
Row
Tube Trunk Rotation

Now get out there and get your workout in!

Want more ideas on how to stay fit this summer?  Check out these past blog posts.
Lose Weight and Lean Up for Summer
Change Your Program & Change Your Body

Yours in health and fitness,
Sherri McMillan

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Go To The Park – Get A Workout!

Did you like the exercise tips for the park that I gave you last week?
Want to add a couple more exercises to the list?

Don’t worry!  I am here for you.
Read my latest article in the Columbian ” Forget the Gym; Head to The Park For a Free, Beneficial Workout” to learn exactly how to do these exercises at the park:

Single Leg Squats
Pushups
Rotation Plank

Remember, the park really is a great place to get a workout!  Instead of just thinking of a park as a wonderful place for kids to play and to walk the dog, think of parks as fitness gyms minus the membership fee. There are so many things you can do at a park using nothing but your body weight or the bars in the kiddie section (just don’t hog the equipment from the kids).

Monkey bars become chin-up bars. Steps and benches are perfect for step-ups, pushups and dips. Kids “out of school” doesn’t need to mean “out of shape.”

Now get out there and give these exercises a try and let me know how you like them!

Yours in health and fitness,
Sherri McMillan

Want more ideas on how to stay fit this summer?  Check out these past blog posts.
Lose Weight and Lean Up for Summer
Change Your Program & Change Your Body

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Here For YOU Every Monday!

I know you are busy now that the kids are out of school and you have summer vacations planned, but don’t let that get in your way of maintaining your fitness this summer!

I am here for YOU!  Every Monday over the summer, I’m going to give you easy ways to stay in shape  at your local park, beach or summer cottage.

If you’ve got kids, you can get them involved, or they can play while you become a good role model for a healthy lifestyle.

No excuses, gang!

Check out my latest article in the Columbian “You Can Maintain Fitness Over Summer” to learn how to do these exercises at the park:

Step Ups
Chin Ups
V-Sits

See you at the park!

Yours in health and fitness,
Sherri McMillan

Want more ideas on how to exercise with your kids?  Check out these past blog posts.
Find ways to exercise with your kids…using them as an excuse not to exercise is not an option!
How I instill a love for exercise and activity that will just become second-nature to my kids

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Is It Child Abuse?

In my last blog post I promised to give you my strong opinion on Type 2 diabetes in kids…and here it is!

Should adult-onset diabetes in kids be considered a form of child abuse? I know that seems so extreme, but Type 2 diabetes is referred to as adult-onset diabetes for a reason: it’s something that only adults used to experience. But we’ve experienced a more than a 1,000 percent increase in Type 2 diabetes in children over the past two decades.

This is a disease that is nearly 100 percent preventable and reversible if the proper action is taken.

Read my article Is Type 2 Diabetes a Form of Child Abuse in the Columbian to learn more specifics and simple ways to make changes at home that can make a HUGE difference!

Yours in health and fitness,
Sherri McMillan

Want more motivation and ideas on how to keep your kids active?  Check out these past blog posts.
Find ways to exercise with your kids…using them as an excuse not to exercise is not an option!
How I instill a love for exercise and activity that will just become second-nature to my kids

Like us on Facebook and get FREE instant access to my “Achieving your Personal Best” eVideo – Learn the critical steps to help you lose weight, feel great and live your best life

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I Am On A Mission For Our Kids!

 

Did you know that kids spend an average of 26 hours a week watching television and also spend 25-30 hours a week sitting behind a desk and that 40% of kids and teens are overweight enough to threaten their future health?

It is up to parents to plan ahead so that our kids stay active this summer!

Kids should exercise three times a week for at least 20 minutes with activities that require moderate to vigorous levels of exertion such as:

 

  • brisk walking
  • stair-climbing, racquet sports
  • jogging
  • dance
  • swimming laps
  • skating
  • cross-country skiing
  • cycling

Read more about the guidelines for kids and fitness set forth by the The American College of Sports Medicine in my article for the Columbian “Keep Your Kids Off The Couch This Summer“.

I’m on a mission to help improve the health and fitness of our kids.  Stay tuned next week for my strong opinion on the epidemic of Type 2 Diabetes in Kids.

Yours in health and fitness,
Sherri McMillan

Want more motivation and ideas on how to keep your kids active?  Check out these past blog posts.
Find ways to exercise with your kids…using them as an excuse not to exercise is not an option!
How I instill a love for exercise and activity that will just become second-nature to my kids

 

Like us on Facebook and get FREE instant access to Sherri’s “Achieving your Personal Best” eVideo – Learn the critical steps to help you lose weight, feel great and live your best life


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Be Splash Ready

It is that time of year!  Water sports are waiting for you.  Be ready!

From water skiing to kayaking to wake boarding to wind surfing…..it is essential to have strong legs and core to be ready for your favorite water sports.

Read my article in the Columbian Conditioning Exercises to Benefit Fans of Water Sports” to learn how to perform these exercises that will keep you in the water this summer.

Leg Squats
Endurance Squats
Medicine Ball Kayaking

See you out there!

Yours in health and fitness,
Sherri McMillan

Want more exercise tips for your favorite summer sports?  Check out these past blog posts:

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