Get Your Spike On!

As many of you know…beach volleyball is my favorite sport. The sun, the sand and the intensity of the activity makes for an exhilarating sport.

As a volleyball athlete, you need jumping strength, upper-body power to spike and serve and agility to cover the court.

Try these exercises a few times per week, one to two months before you hit the court, and you’ll be amazed at how much your entire game improves.

Floor slams
Tuck jumps
Crunches + overhead press + leg lift

For full exercise descriptions read my latest article “Get Ready To Play Beach Volleyball”


Looking for other exercise tips for your favorite summer activities?  Check out some of these past blog posts:
Exercises for Soccer Players
Exercises for Baseball Players 

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Conditioning For Running Faster

Do you have a goal to beat your personal best time on your 5k this summer?  I bet you have heard how important speed work is for increasing your overall time, but you need to work on your strength as well.  Performing the correct conditioning exercises for runners will give you speed, speed, speed!

It seems pretty simple: right leg, left leg … but if you want to run fast, you need to develop strength and power in your running muscles. Try the following exercises if your goal is to run faster. And don’t forget to stretch after your runs to minimize your risk for injury.

Read my latest article in the Columbian to learn how to perform the following exercises that really will get you conditioned to run faster!


Runner’s lunges
Resisted lunge
Exercuff knee drives



Want to learn more?  Click these links for:
More Ways To Run Faster
How You can Use Your Head To Run Faster 

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Just enter your name and email in the form over here


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Exercises and stretches for Cyclists

Cycling recreationally or competitively requires a great deal of length, strength and endurance in the torso muscles to hold the body in a forward-flexed posture while riding. Here’s a few exercises to enhance cycling enjoyment and performance.

Stretch over the ball: Curl backward and move your feet out until you are lying comfortably over an exercise ball with your head, neck, shoulder and back comfortably supported and arched over the ball. Extend your arms out to the side. You should feel a great stretch in your chest, shoulders and back. This is a great stretch for cyclists. It places the body in a position that counteracts the strain on the back that is experienced from cycling in a flexed position for an extended time. Hold this stretch for a minimum of 30 seconds.

Click the link below for more stretches and exercises.

Yours in health and fitness,

Sherri McMillan

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Exercises for soccer players

Soccer players are amazing athletes possessing exceptional speed, agility and kicking, jumping and throwing power. The following drills will enhance performance in all components of the game.  Click on the link below for photos and descriptions of all exercises.



Exercises for baseball players

Baseball, a favorite American summer activity for kids and adults, requires speed, throwing power and batting strength. Click on the link below to learn exercises to enhance performance and minimize injury.

Yours in health and fitness,


Join me at the pool?

Heading down to your local community pool for a relaxing swim is an activity that many look forward to. But if want to swim with more strength and greater efficiency and avoid feeling like you’re about to drown, click on the link below for some exercises to improve your swimming performance.

Yours in health and fitness,

Sherri McMillan

Are you inline?

Many people are nervous initially to in-line skate because of a fear of falling. But if you spend some time working on your balance, you can feel confident strapping on a pair of skates and cruising to an awesome workout for your hips and thighs.

Get your leg and buttock muscles conditioned beforehand, and you’ll be able to skate for miles along the Columbia River, Salmon Creek, Discovery or Padden Parkway trails before you get fatigued and have to stop. Here are a few activity-specific exercises and balance drills to help you gain confidence in a unstable sport. Click on the link below for exercises and photos.

Yours in health and fitness,

Sherri McMillan


Take a Hike!

There’s nothing like fresh mountain air and beautiful terrain. But hiking can be hard on your body and knees if you’re not conditioned — especially with the challenging inclines around the Columbia River Gorge, Mount St. Helens and Mount Hood. So try some of the following exercises to get you in tip-top hiking shape. Click on the link below for exercises and photos.

Yours in health and fitness,

Sherri McMillan

ps.  If you live in the Portland Oregon / Vancouver WA area, please join us for our Hiking Club.  Details can be found at




Up Your Tennis Game

If you’re into tennis but haven’t done any pre-conditioning before you play your first match, you could be in for some disappointing performances, not to mention injuries.

On the other hand, if you follow an effective training program, you can expect improved technique and power, making you a better athlete. You’ll also avoid common tennis injuries, which mostly result from overuse, improper mechanics and a lack of sufficient flexibility and strength.

Go HERE to read my suggestions on getting ready for a strong tennis season!



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Spring Training to Lower your Golf Score

Spring is in the air, and many of us are now realizing summer is on its way. Tennis, cycling, jogging, golfing, in-line skating, baseball, swimming, hiking … I can’t wait!

With the longer days, many of us have a renewed sense of energy. So, along with the spring cleaning you may be tackling around the house, it’s time to get your body in tip-top shape if you want a fun-filled summer. Over the next several weeks, I will provide a number of exercises to prepare you for your favorite summer activities. Today we’ll begin with golf.

Click below for a list of critical exercises and a photo gallery for golfers.

Yours in health and fitness,

Sherri McMillan