Shape Up With Sherri | Weight loss, nutrition, exercise, fitness, health by Sherri Mcmillan

Sep, 4, 2013

Fall Back Into Fitness, Fall Back Into YOU!

Kids are back to school soon. Yahoo! Oops, did I say that out loud?! 🙂

September is a very busy time in the fitness industry, only second to New Year’s Resolutions. Summer holidays are over, school is back in session and now it’s time for YOU! Take advantage of this natural tendency to turn over a new leaf, so to speak, and let’s get aggressive with your health and fitness program.

Nutrition:

Summer time BBQs, S’Mores by the camp-fire and ice cream treats can tend to pack on a few extra pounds over the summer encouraging many to feel ready to get back to eating super healthy and watching what they eat a little more closely. Read the rest of Fall Back Into Fitness, Fall Back Into YOU!

Posted in adherence by Sherri | No Comments

Aug, 26, 2013

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Sign It – Your Fitness Commitment!

Here at Northwest Personal Training each new client signs and Fitness & Training Commitment. This signed agreement serves as a reminder of the commitment that they have made to themselves and to provide a list of the health behaviors that we will help them to adopt over the next few weeks and for the rest of their lives. I wanted to share this list of commitments with you because they are the same commitments you could make if you are REALLY SERIOUS about sticking to you health & fitness plan….it is an extensive list and you won’t be able to tackle them all at once, but at least you will have a list to refer to if you start to slip away from your commitment!

An Optimal Health and Fitness Program Includes:

Exercising aerobically 3-6 days each week for 20-60 minutes each session at various levels of intensity. Using a Heart rate monitor will keep you honest. Activities like walking, jogging, cycling, swimming, rowing, hiking, stair-climbing, or Group classes will do the trick.
Conditioning your muscles with resistance training workouts for a minimum of two times per week. One set of 8-12 reps of a variety of exercises for 20-60 minutes is perfect! Or just workout with your trainer and they’ll make sure you meet this requirement. Our Group Muscle Conditioning programs will help you achieve this goal also.
Eating a balanced diet that is high in fiber content.
Eating 5 vegetable servings and 3 fruit servings each day.
Drinking 10—8 ounce glasses of water each day. Drink water before and with each meal and snack. Purchasing a Jumbo size water bottle will help you adhere to this tip.
Planning your meals so that you eat 3 small meals and 2 small snacks each day. Try to eat every 3 hours.
Avoiding eating anything high in fat or calories 3 hours before bedtime.
Controlling portion sizes. If you need more assistance regarding exact caloric requirements, visit our website at www.nwpersonaltraining.com. Click on the “Client Fitness Info”. Then click on “Cool Tools”. There is a calculator that you can use to more accurately estimate your calorie and protein needs. You will also find various articles that will help you on your journey.
Eliminating any unhealthy temptations from your environment (work, home, car) and replacing with healthy alternatives.
Grocery shopping at least once per week to stock up on healthy choices and fresh fruits and veggies.
Maintaining a more active daily lifestyle. Move your body as much as you can in addition to your exercise program. The International Journal of Obesity released a statistic that reported we expend an average of 500-800 fewer calories than we did a few decades ago because of our more sedentary lifestyle. At Northwest Personal Training, we believe that all you have to do is start moving more in your life and then you won’t have to spend hours in the gym every week!
Getting enough sleep (7-8 hours per night). Sleep is when your body recovers and repairs. If you do not sleep enough, you will not be prepared for each workout session and you will not function optimally.
Controlling and managing your stress levels. Identify your stresses. Outline methods that help you to reduce your stress and practice them regularly.
Completing Activity and Nutrition logs every day and submitting to your trainer every week (if you have one).
Weekly weigh-ins and monthly measurements help to manage your progress if fat loss is your goal.

SIGN HERE (Print this out and put it somewhere you will see it everyday!):

__________________________________________________________________________

Put some real focus on these things for the next month and before you know it they will become routine!

Need help sticking to your commitment? That is exactly what we help our clients do every day. Learn more be visiting our website or calling 360-574-7292.

Yours in health and fitness,

Sherri

Don’t forget! – our Girlfriends Half Marathon is on October 13th. Encourage a girlfriend to walk or run it with you and help raise money for Breast Cancer research. Early Bird rates until early September.

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.

Don’t forget to sign up to receive my blog posts in your inbox!
Just enter your name and email in the form up here

Posted in adherence by Sherri | No Comments

Aug, 19, 2013

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Stress and Lack of Sleep Make You Fat

Have heard how stress and lack of sleep makes you fat?

Let’s face it, it’s common for people to be running from appointment to appointment, deadline to deadline always feeling behind on everything. Whatever happened to the days where you actually got home at around 5:30, had dinner and sat on the front porch talking with your neighbors?

Most of the stress we all experience is self-imposed because we are trying to achieve something we believe will bring us happiness.

It reminds me so much of the classic film “Citizen Kane”. If you remember the story, it was about a young boy whose mother came into some money and sent him away to the best schools. He grew up to be one of the most wealthiest, influential men on the planet. He had everything that money could buy. But he also had 2 failed marriages, no solid friendships, and lots of enemies. On his deathbed, he whispers one word “RoseBud”, the name of his sled he used to play with when he lived with his mom. The camera fades away with a clip of his estate and all his possessions being burned. In that instant the message is clear. He spent his entire life trying to make money to collect the things that all burned in the end. And the only happy memory he has when he dies is not of the money or the things or his business or his multi-million dollar estate. It is that of him playing in the snow when he was a young child – when life was simpler.

We can take the message to heart and ask ourselves, do we have our priorities in order? Are we doing the things in our life we want to be doing? Why do we let the little things get to us?

Successful stress management happens first by taking a different perspective on our life and adjusting our attitudes and actions accordingly.

There has been quite a bit of research recently measuring stress hormones and how they affect our fat cells and fat metabolism.

Dr. Pamela Peeke has been the leading researcher in this area and she has found that our body interprets any kind of stress in our live as physical stress and immediately responds using the “Fight or Flight” response. Unfortunately, most of the stress in our lives is not physical stress but rather, work, kids, financial etc – more of the emotional or mental type of stress. But nonetheless, as our stress increases, the stress hormone, cortisol, is released into the blood stream.

Cortisol has two negative effects in terms of fat loss.

One, it causes the body to crave more fat and sugar.
And secondly, it causes the body to uptake more fat into the fat cells in order to store energy.
- Both act as a defense mechanism to provide the body with energy to fight off the stress – unfortunately, since we’re not really undergoing physical stress instead, we just get fatter. Plus high levels of stress have been associated with increased risk for cardiovascular disease. The message is clear. If you want to obtain optimal health, you need to manage your stress. Take baths, get massages, practice retail therapy, write in a journal, read, pray, practice deep breathing, participate in Tai Chi, Yoga or meditation classes.

Do whatever it takes to either interpret your stress differently or take care of yourself so that stress doesn’t tear you down.

In addition, more and more literature is touting the importance of sleep in terms of optimal health and fat loss. We now understand that….

….when the body doesn’t get the 7-8 hours of sleep every night that it needs to rejuvenate/repair/heal, it finds ways to compensate for the lower levels of serotonin or dopamine caused by lack of sleep. It does this by increasing appetite and craving foods with sugar and fats that instantly give you the immediate release of serotonin and dopamine.

It also causes you to store more fat as a defense mechanism to provide you the energy to help manage the longer days. So get to bed early and get some good R & R ! Plus if you’re in bed at a decent hour, you’ll be less likely to be munching!

Don’t forget! – our Girlfriends Half Marathon is on October 13th. Encourage a girlfriend to walk or run it with you and help raise money for Breast Cancer research. Early Bird rates until early September.

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.

Don’t forget to sign up to receive my blog posts in your inbox!
Just enter your name and email in the form up here

Posted in fat loss by Sherri | No Comments

Aug, 14, 2013

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Be a Fitness Mentor

Yep, you can be a fitness mentor!

Are you one of the lucky few fitness fanatics? You have no problem getting up every morning and getting to the gym for your workout or your early morning run. You’ve been exercising for years and couldn’t imagine ever quitting. When you’re on vacation or on a business trip, you always book at a hotel that offers a fitness gym so you don’t get off track. You exercise 5 plus times per week and it’s never a problem and in fact, sometimes, you have to really discipline yourself to take a rest day. Sedentary, couch potatoes watch you with envy wondering how you do it!

Were you always so disciplined? Probably not. Think back to when you first started exercising. Do you remember how it felt? You may have felt a little awkward or clumsy. You may have been really stiff and sore the next day. It may have taken you a little while to get into a routine and feel comfortable with what you were doing. You may have hated every second of every workout!

When did exercise change from a chore to a necessity, to a desire?

When and how did you get hooked? As personal trainers, it’s our job to get new clients to the point where they’ve caught the exercise “bug”. This is when clients stop complaining about how much exercise hurts and how difficult it is to stick to their program and instead, start commenting on how exercise makes them feel so good and how they find they need exercise to de-stress, find energy or be more productive at work.

Unfortunately, most people never get hooked on exercise. They give up before their body starts to experience these wonderful feelings associated with the exercise “high”. Within 3 months, 80% of new exercisers have dropped out never getting a chance to take their exercise program to the next level. Scientists don’t know exactly what differentiates those new exercisers who quit and those who succeed but we do know that the first few months are a critical stage. During this time, a new exerciser needs a ton of support. On their own, it’s so easy to throw in the towel. But if they have friends, family or a personal trainer helping them with their pursuit towards a healthier lifestyle, they will be more likely to succeed.

For those of you veteran exercisers- those of you who’ve made it and succeeded with exercise – we have a challenge for you. Choose one person in your life – a friend, a parent, a sibling, a partner, a child, a co-worker, anyone who has expressed a desire to get fit – and take them under your wings and help them to get fit.

You can share with them some of the obstacles you’ve overcome.
You could introduce them to new, fun and exciting activities.
You could schedule one or more workouts every week with them for the first 3 months until they slowly develop some independence and can start to wean away from you.
You can share healthy recipes.
You could register for a program or clinic together.
Maybe you could both sign up for something neither of you have ever tried before – that will remind you what it’s like to be a beginner again!
You could sign each other up to compete in a fun run or walk together.
You could both consult with a personal trainer and do partner training at a reduced rate for each of you.

There are so many ways you can help out!

Many of us have business mentors; well, why not be a fitness mentor?! You’ll feel so good that you’re contributing and making a difference to someone’s life. If you can get your prodigy to the point where they’re hooked on exercise for life, they’ll be forever grateful! So, this is a challenge to all of you avid exercisers out there. All I’m asking is for you to be a support system for just one person. Can you imagine if each of us takes on this challenge? Our society will take a large step in the direction of improved health and quality of life. We’ll change the world – one person at a time!

On that note – our Girlfriends Half Marathon is on October 13^th. Encourage a girlfriend to walk or run it with you and help raise money for Breast Cancer research. Early Bird rates until early September.

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.

Don’t forget to sign up to receive my blog posts in your inbox!
Just enter your name and email in the form up here

Posted in adherence by Sherri | No Comments

Aug, 5, 2013

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Managing Summer Nutrition

I recently received the following email.

You would think that summer would be the easiest time to lose body fat, but I always gain weight every summer. How can I overcome all my nutrition vices during the summer months? What am I doing wrong?

Managing summer nutrition is a timely topic considering summer is the season of BBQs, parties, beach get-togethers, camping and vacations. To help ease your guilt the good news is this – a summer out of your normal routine is okay so long as you’re eating well and within a healthy range of caloric intake most of the time. I am definitely a huge supporter of “everything in moderation” and do not believe in depriving our clients from a fun time just because they are following a health and fitness regime. Enjoying summer should be a well-deserved treat.

A successful nutrition plan will focus on what you need to be consuming every day rather than what you should not be eating. So for example, throughout the summer, set a goal of eating 3 fruit and 5 vegetable servings for the day instead of deciding to not eat any ice cream or fried chicken. This way you’ll focus on getting the nutrients that you need and then if you still have room left, you can indulge in a treat. Besides during the summer months, its very easy to increase fruit and vegetable intake because the options are so numerous.

In addition, allow yourself one or two “free” days every week. For example, if you love hamburgers, wine and chocolate, then one day a week allow yourself to indulge in these items. This will eliminate the feeling of being deprived of your favorite foods and you will be less likely to experience the inevitable binge that goes hand-in-hand with total elimination of your favorites. This type of plan is feasible for most people. You are not telling yourself you are never going to drink beer again, but instead, you are just limiting how much. Just make sure you do not start to make deals with yourself regarding your free days. If Saturday is your free day, make sure you stick to Saturday. Avoid indulging on say, Thursday and then promising that on Saturday, you will skip your free day. These types of compromises can lead to more regular slips. What ends up happening is you start justifying more and more free days and before you know it, your entire week has turned into an indulgence!

Establishing strict free days to just one to two days per week is important because of the way our physiology and psychology works. Simple sugars, like those found in chocolate or other treats, cause blood insulin levels to increase. High insulin levels stimulate fat cells to intake more fat and inhibit muscles from using for fat for energy. We also know that eating fat and sugar stimulates our craving for more fat and more sugar. That’s why most people just can’t seem to stop after one cookie. Strict cheat days will help to avoid the innocent “I’ll just have one” which turns into the whole box or bag! Sometimes it is better to just hold off and demonstrate your ability to delay gratification!

I encourage people to ……

follow the 80:20 rule for nutrition, which states that if you are eating well 80 percent of the time, you can allow yourself to indulge the other 20 percent.

Eating well 80 percent of the time will definitely keep you healthy and fit and will be a much more enjoyable process. This type of belief system is long-term focused. It is important that your health, fitness and nutrition plan is one that you can see yourself doing for the rest of your life. The only way to do this is to achieve your goals while still enjoying your life and living it to the fullest!

Yours in health and fitness,

Sherri McMillan

Note: Check out our website where we post upcoming specialty programs and events. We try to introduce our clients to something new every month so we’ve got lots of fun, exciting and new options!

Are you a runner trying to get faster or train for a 1/2 marathon? Join us for our Advanced or 1/2 Marathon 10 Week running club! Whether you are just getting started or an avid runner, you can expect to increase your distance and time because you joined this club! You can expect consistent accountability check-ins, a program to follow and access to your running coach throughout the week! It’s difficult to do the long distances on your own. That’s why this group training program will keep you motivated to ensure you cross the finish line.

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.

Don’t forget to sign up to receive my blog posts in your inbox!
Just enter your name and email in the form up here

Posted in Nutrition by Sherri | No Comments

Jul, 31, 2013

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The Limitations of Yoga

The popularity of Yoga exercise has increased dramatically as many celebrities swear of its effectiveness. But the classical techniques of yoga are not just the latest, trendiest workout; they in fact, date back more than 5,000 years. Yoga, which means “to join or yoke together,” is a system of physical exercise or postures, controlled breathing and meditation, which bring the body and mind together into one harmonious experience. Lately the scientific research on Yoga has been enormous (well over 2000 studies) which explains why it’s been able to stick around and endure the test of time. The lists of benefits seem endless and include…..

…….improved muscular strength, flexibility, balance and coordination. It has also been found to reduce falls in the elderly, improve cardio respiratory fitness, increase bone mineral density, improve sleep patterns, decrease blood pressure, manage stress and depression, and improve self-esteem.

Anyone who does yoga regularly can attest that it’s not an easy workout. Many people sign up for classes thinking that they’re in for an hour of laying back and breathing deeply. While Yoga can be very relaxing, the typical stretching postures work the muscles intensely – you will most likely even break a sweat! The classic yoga poses such as The Plank, The Warrior and The Triangle each require that all of the muscles in the entire body contract in order to support and maintain the pose for many seconds.

When it comes to strengthening and stretching your muscles, yoga has it covered. However, although Yoga does provide some benefit to the health of your heart, it doesn’t appear to be vigorous enough to keep you in your target heart rate zones for the recommended duration of 20-60 minutes. Also because it is such a slow-moving activity it will not increase your ability to move quickly, have a fast reaction time, good agility, power and speed in your movements – all very important skills to maintain as we get older! A program that combines cardio exercise like walking, swimming, cycling, jogging or taking fitness classes with Yoga is the best, most balanced approach. For example, you could power walk or cycle on Tuesdays and Thursdays and then on Monday, Wednesdays and Fridays, take a yoga class. Or if you can only fit in 3 total workouts a week, go for a 30 minute power walk, take Zumba or cycle before each Yoga class.

Note: Check out our website where we post upcoming specialty programs and events. We try to introduce our clients to something new every month so we’ve got lots of fun, exciting and new options!

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.

Don’t forget to sign up to receive my blog posts in your inbox!
Just enter your name and email in the form up here

Posted in yoga by Sherri | No Comments

Jul, 21, 2013

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Stick to Your Workout Routine

Here we are mid-summer and many of you are probably beginning to lose your desire to stick to your workout routine.

Many people wonder what happened to the energy and the zest they had in early spring.

Well, you’re not alone. A lot of people get zealous when the sky is blue, the sun starts shining and the days get longer. But many soon find themselves dragging and finding reasons to skip workouts just a few months later. The key to sticking to any fitness program is finding an activity that you enjoy enough to do regularly – that means months and years after you originally set your goals, you’re still going at it. When deciding whether an activity is the right one for you ask yourself some of the following questions:

Do I find the activity pleasurable? Do I like it? Is it a lot of fun? Does it make me happy?
Am I interested in the activity? Is it stimulating?
Do I get absorbed in the activity?
Do I feel energized during or after the activity? Is it invigorating? Is it refreshing?
Does the activity give me a sense of accomplishment? Is it gratifying?

If you answered yes to all these questions, you’ve made a good choice. If you’ve answered no to these questions and you find the activity unpleasant, boring, frustrating, and you hate every second of it, you should reconsider your choice and search for an activity that will provide you with more enjoyment.

Afterall, the best activity in the world is the activity that you enjoy enough to participate in enough to experience results and get hooked!

A couple notes…if you are really stuck on participating in a particular sport but it doesn’t fit the above criteria, it doesn’t mean you have to throw in the towel on that activity. For example, when someone starts a running program, almost no one loves it right away. In the beginning, running may feel like a chore but eventually, usually after a couple months, it will become much more enjoyable. A lot of runners refer to this phenomenon as “getting into the zone”. Once you get past the beginning stages when all you can do is watch the clock and pray that the workout is almost over, your body will adapt and it will not be a struggle with every stride. So in the beginning, will-power and discipline is definitely involved. Use music to keep it interesting. Encourage a friend to workout with you to make the time pass more quickly and help you with your adherence. Be sure to cross-train so you are not only participating in one activity. And finally, mix up your workouts. Take running for example, one day run long and slow, another day run shorter but harder – try hills, track workouts and intervals to keep your running program interesting. Good luck!

Note: Check out our website where we post upcoming specialty programs and events. We try to introduce our clients to something new every month so we’ve got lots of fun, exciting and new options!

Yours in health and fitness,

Sherri McMillan

PS: Join us for our Biking Adventure on July 27th will be a blast starting and finishing at Edgefield and conquering a 40 mile bike ride to Multnomah Falls passing numerous waterfalls and incredible views of the gorge. We will have a half way stop where if someone wants to turn around at Crown Point Viewpoint and make it a 20 mile route that option will be available.

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.

Don’t forget to sign up to receive my blog posts in your inbox!
Just enter your name and email in the form up here

Posted in adherence by Sherri | No Comments

Jul, 15, 2013

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Starting and Sticking To It!

As a Personal Trainer, I understand that the actual physical fitness program we design for our clients is only a small part of our job. Our most important role is helping our clients actually DO the program.

That is…starting and sticking to it!

Everyone knows they should exercise and take better care of themselves but few do. If you have a desire to initiate a health and fitness program, if you can first focus on changing your mind-set and creating a compelling reason for sticking to the program no matter what other responsibilities surface, you will succeed. So focusing on developing mental fitness is critical. All the information and tips are based on Behavioral Change research – there are certain things people who succeed with their health and fitness program do and I want to share this insight with you in hopes of helping you achieve your goals.

First, I want to spend some time discussing the Time issue;

…..that is, a perceived lack of time is one of the most common excuses for not starting or for quitting an exercise program. But it really does not wash. I’m telling you right now Read the rest of Starting and Sticking To It!

Posted in adherence by Sherri | No Comments

Jul, 8, 2013

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Eating Healthy on Your Summer Schedule

Eating healthy on your summer schedule is doable!

Summer holidays, kid’s clinics and camps, travel plans, camping, and more! We can appreciate that summer life can be so busy that it becomes difficult to stick to a healthy eating plan. Here are some ideas for those of you always on the go:

You have got to eat breakfast no matter how busy you are.

Try these balanced, quick breakfast options:

Fruit, fruit, fruit – that’s the beauty of summer. Everything is in season and it tastes great. As soon as you get home from grocery shopping, cut up watermelon, mango and pineapple so it’s ready to go. Wash your strawberries, cherries, plums, peaches and nectarines so you can grab and go.
Greek yogurt and some mixed raisins, granola and dried fruit
Cereal with fruit
Toast and fruit
Peanut butter and banana sandwich
Bagel with cream cheese and a piece of fruit
Homemade muffin and a banana
Fruit smoothie made from yogurt and fruit

Heading to the beach or sporting clinics?

Here are some easy, lunch ideas to go: Read the rest of Eating Healthy on Your Summer Schedule

Posted in Nutrition by Sherri | No Comments

Jul, 3, 2013

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Exercising while Camping or at the Cottage

It’s typical at this time of year to have to deal with fitting in workouts while at the beach or away on holidays. Most people decide to take a 2 month sabbatical because they can’t seem to find the time to get to a gym but it doesn’t have to be this way. You can give your body an amazing workout with no equipment whatsoever. There are literally hundreds of exercises you can do to target all muscle groups. So, as we tell our clients, no excuses gang!

Here are some ideas to help you stay on track:

Cardiovascular:

If you want to maintain your aerobic fitness and keep on burning calories to prevent weight gain, use the outdoors as your playground. A hike, run, power walk, cycle, or swim can be done pretty much anywhere. Get up early and take the time for yourself before your kids, friends and family start demanding your energies. You’ll feel so much better for it. And remember, it doesn’t have to be an all-out time consuming workout. Ten minutes may be all you need. Every little bit counts and something is better than nothing.

Muscle-conditioning:

The exercise choices are limitless. Lunges, step ups and wall squats are favorite Read the rest of Exercising while Camping or at the Cottage

Posted in Fitness by Sherri | No Comments

Shape Up With Sherri
Weight loss, nutrition, exercise, fitness, health by Sherri Mcmillan

Fall Back Into Fitness, Fall Back Into YOU!

Nutrition:

Sign It – Your Fitness Commitment!

Sign It – Your Fitness Commitment!

An Optimal Health and Fitness Program Includes:

SIGN HERE (Print this out and put it somewhere you will see it everyday!):

Don’t forget! – our Girlfriends Half Marathon is on October 13th. Encourage a girlfriend to walk or run it with you and help raise money for Breast Cancer research. Early Bird rates until early September.

Stress and Lack of Sleep Make You Fat

Most of the stress we all experience is self-imposed because we are trying to achieve something we believe will bring us happiness.

Successful stress management happens first by taking a different perspective on our life and adjusting our attitudes and actions accordingly.

There has been quite a bit of research recently measuring stress hormones and how they affect our fat cells and fat metabolism.

Cortisol has two negative effects in terms of fat loss.

Don’t forget! – our Girlfriends Half Marathon is on October 13th. Encourage a girlfriend to walk or run it with you and help raise money for Breast Cancer research. Early Bird rates until early September.

Be a Fitness Mentor

When did exercise change from a chore to a necessity, to a desire?

On that note – our Girlfriends Half Marathon is on October 13^th. Encourage a girlfriend to walk or run it with you and help raise money for Breast Cancer research. Early Bird rates until early September.

Managing Summer Nutrition

The Limitations of Yoga

…….improved muscular strength, flexibility, balance and coordination. It has also been found to reduce falls in the elderly, improve cardio respiratory fitness, increase bone mineral density, improve sleep patterns, decrease blood pressure, manage stress and depression, and improve self-esteem.

Stick to Your Workout Routine

Many people wonder what happened to the energy and the zest they had in early spring.

Afterall, the best activity in the world is the activity that you enjoy enough to participate in enough to experience results and get hooked!

Starting and Sticking To It!

That is…starting and sticking to it!

First, I want to spend some time discussing the Time issue;

Eating Healthy on Your Summer Schedule

Try these balanced, quick breakfast options:

Here are some easy, lunch ideas to go: Read the rest of Eating Healthy on Your Summer Schedule

Exercising while Camping or at the Cottage

Here are some ideas to help you stay on track:

Cardiovascular:

Muscle-conditioning:

Like our blog? Get updates!

Featured Product

Topics

Most Popular Posts

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Follow Sherri on Twitter

Nutrition:

Sign It – Your Fitness Commitment!

An Optimal Health and Fitness Program Includes:

SIGN HERE (Print this out and put it somewhere you will see it everyday!):

Don’t forget! – our Girlfriends Half Marathon is on October 13th. Encourage a girlfriend to walk or run it with you and help raise money for Breast Cancer research. Early Bird rates until early September.

Most of the stress we all experience is self-imposed because we are trying to achieve something we believe will bring us happiness.

Successful stress management happens first by taking a different perspective on our life and adjusting our attitudes and actions accordingly.

There has been quite a bit of research recently measuring stress hormones and how they affect our fat cells and fat metabolism.

Cortisol has two negative effects in terms of fat loss.

Don’t forget! – our Girlfriends Half Marathon is on October 13th. Encourage a girlfriend to walk or run it with you and help raise money for Breast Cancer research. Early Bird rates until early September.

When did exercise change from a chore to a necessity, to a desire?

On that note – our Girlfriends Half Marathon is on October 13th. Encourage a girlfriend to walk or run it with you and help raise money for Breast Cancer research. Early Bird rates until early September.

…….improved muscular strength, flexibility, balance and coordination. It has also been found to reduce falls in the elderly, improve cardio respiratory fitness, increase bone mineral density, improve sleep patterns, decrease blood pressure, manage stress and depression, and improve self-esteem.

Many people wonder what happened to the energy and the zest they had in early spring.

Afterall, the best activity in the world is the activity that you enjoy enough to participate in enough to experience results and get hooked!

That is…starting and sticking to it!

First, I want to spend some time discussing the Time issue;

Try these balanced, quick breakfast options:

Here are some easy, lunch ideas to go: Read the rest of Eating Healthy on Your Summer Schedule

Here are some ideas to help you stay on track:

Cardiovascular:

Muscle-conditioning:

Like our blog? Get updates!

Featured Product

Topics

Most Popular Posts

Archives

Follow Sherri on Twitter

On that note – our Girlfriends Half Marathon is on October 13^th. Encourage a girlfriend to walk or run it with you and help raise money for Breast Cancer research. Early Bird rates until early September.