Get Lean For Summer

We are one month away from the start of summer so you’ve got 4 weeks to ramp it up and get lean for summer. Here’s 7 Quick-Fix Hacks for really toning up right in time for the beach.


Purchase a 32 ounce hydro-flask and try to drink 3-4 of them per day filled with water. If you really want to lean up, get strict with your water intake.

Lean happens in the kitchen.

Try the following. Consume 500 calories for breakfast, a 150 calorie snack, 500 calories for lunch, a 150 calorie snack and 500 calories for breakfast to account for a 1800 daily caloric intake. Adjust up or down based on your daily caloric expenditure and your goals. Measure and track your food consumption to make sure you aren’t slipping in excessive calories without even realizing. Distribute those calories throughout the day making sure you are consuming all macro-nutrients including lean protein (20-30 grams per meal), quality carbs like fruits, veggies, oatmeal, brown rice, quinoa, sweet potatoes and healthy fats (20-30% of your daily caloric intake). Get strict and disciplined with your nutrition and you’ll lean up quickly.

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Get Active Downtown

Have you been to Downtown Vancouver recently? With the new waterfront development, cool shops and restaurants and incredible murals, art and ambiance, it’s the place to be.

Here’s a few ways to enjoy Downtown while being active:

Walk & Explore

The Downtown Vancouver Business Association pulled together this walking map to show you all the great places to visit and tour while burning some calories and getting your heart pumping You can extend your walking distance and caloric expenditure by including Officer’s Row, the Fort, the Columbia River waterfront and the new waterfront development including the award-winning Grant Street pier. Along the new waterfront development, there are also great features including a climbing web for kids to get their workout on.

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Bike & Tour

You can park along the new waterfront area and bike along trails all the way to Wintler park and back for a scenic ride along the Columbia river safe from vehicles. Then lock up your bikes, tour around downtown, eat, shop and enjoy the Farmers Market on Saturdays and Sundays

First Fridays

On the first Friday of every month, art galleries highlight their beautiful art and downtown shops and restaurants offer specials and invite the community to come and see how cool downtown is! Northwest Personal Training offers a FREE Zumba and Yoga class for the community every First Friday so you can get your sweat on, shower and then walk around and enjoy all the downtown sights. Call 360.574.7292 to reserve a spot. Bring your friends and make it an entire evening of fitness and fun!

Downtown Murals

Did you know that Downtown Vancouver is home to over 25 beautiful and amazing murals. You could get a great workout walking or running to visit them all. Each has an incredible story to enjoy!  Go here for a map find all of the murals.

FREE Sunday Bootcamps:

If you’re looking for something a little more vigorous, we offer a FREE Community Bootcamp class every Sunday at 9am starting June 9th -August 25th. This workout will take place outdoors utilizing many of the local parks in downtown Vancouver including the Columbia River waterfront, Fort Vancouver and more!

Yours in health & fitness,
Sherri McMillan


Join us for the 38th Annual PDX Triathlon Festival at Blue Lake park and kick off the summer racing season. It is a scenic, flat and fast course with Super Sprint/My 1st Tri, Sprint & Olympic Distances & a FREE KIDS Tri too!

June 1st & 2nd – Portland, OR


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Get Active & Remember

Memorial Day is a time that we remember those we have lost in the line of service. Since soldiers are generally regarded as our strongest, fittest and most brave, many have launched initiatives that require some strength and fitness to honor and remember those who have given the ultimate sacrifice. Here’s some ideas that you could try with your friends and family around the Memorial Day holiday.

Murph Workout:

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  • This workout, often tackled around Memorial Day, is named for Lt. Michael P. Murphy, a Navy SEAL killed in action in 2005.
  • The workout includes starting with a 1-mile run, followed by 100 pullups, 200 pushups, and 300 unweighted squats, followed by another 1-mile run. An advanced option includes wearing a 20 pound vest.
  • You can tackle the strength moves in sets. For example, 10 pullups, 20 pushups, 30 squats x 10 sets.
  • You can modify the movements as needed. For example, if you aren’t able to do standard pullups, you can do assisted pullups or rows. You can do pushups on your knees or toes or even on an incline or against a wall if needed.
  • Your 1 mile runs could be run/walks or walks.
  • You can make the workout whatever you need based on your current fitness level. Most local Cross-Fit gyms will be offering Murph workouts at their locations during Memorial Day weekend. NW Personal Training is offering a free modified Murph workout for the community. Call 360.574.7292 for details.

Hero Workouts:

The Murph is probably the most popular Hero workout but there are hundreds of others that are a tribute to a fallen first responder or member of the military who has died in the line of duty. Find some of those workouts.

Self-Guided 5K Walk/Run Around Officers Row, Fort Vancouver And The Waterfront:

  • Park along Officers Row in front of the Eatery at the Grant House.

  • Head West along Officers Row and turn Left (south) at Fort Vancouver Way. About ¼ mile down the way, you’ll see the Clark County Veterans War Memorial dedicated to those who died in defense of our country. Take some time here to remember and honor. Feel free to explore the old Army Barracks.
  • Now continue South along Fort Vancouver Way to the bottom of the hill and turn Left at 5th street. About ¼ mile along 5th, you’ll see Fort Vancouver. Take some time to explore the property and better yet, pay a small fee of $10 and enter the historical fort and be taken back decades in time.
  • Once you’re done exploring, access the Confluence Land bridge Trail that will take you over the highway, past the Old Apple Tree and towards Columbia River. There will be plenty of areas to explore and read about.
  • Once onto the Columbia River waterfront, head right (west) past Who Song and Larrys. Head to Columbia and Philip Arnold Way where you’ll run into the “Remembrance Wall” which was painted in 2005 to honor military veterans from World War II to Vietnam. Take some time exploring the entire mural.
  • Now continue heading north along Columbia, turn right (East) onto Evergreen and back to your car along Officers Row. Treat yourself to a wonderful meal at the historical Grant House.

Run To Remember Half Marathon/10K/5K/Memorial Way On Sunday May 19th In Washougal:

Bring your friends and family to participate in this community event that raises funds for NW Battle Buddies, a local non-profit who provide service dogs for free to veterans who are suffering from PTSD. The route is lined with posters of local fallen heroes reminding us “Home of the FREE because of the BRAVE”.  Kids under 17 and veterans race for free. Register Today!

If any of these workouts are tough, just remember the struggle and sacrifice our heroes have endured and that may help you get through it.

Yours in health & fitness,
Sherri McMillan

Join us for the RUN TO REMEMBER WASHINGTON! Sunday May 19th in Downtown Washougal, WA (just across the river from Portland Oregon)

The 4th Annual Run to Remember WA will honor the brave men and women who have or are currently serving in our Armed Forces and remember those who have given the ultimate sacrifice fighting for our freedom. The Half Marathon, 10K, 5K and Memorial Mile running and walking event will benefit various Military Organizations.

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Daily Doubles To Shred For Summer!

The sun is shining and we’re all starting to get excited for summer! With that comes the realization that we don’t have a ton of time to lean down before we are all sporting bathing suits and minimal clothing.

If you’re looking for a way to ramp up your exercise program to shed some winter weight, try Daily Doubles. Just like it sounds, Daily Doubles involve working out twice in one 24-hour period which is one way to take your fitness to a whole new level and get in great shape right in time for summer.

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Intermittent Fasting

For many decades the common prescription to weight loss was to eat smaller meals more frequently throughout the day. It was suggested to not go more than 3-4 hours before you eat something. The idea was to avoid getting to the point where you were so hungry that you wouldn’t be able to control your food choices and/or portion sizes. This traditional approach has worked for thousands of our clients and science has proven it to be effective so it can still be considered an effective approach to weight loss.

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Shake It Up

“If you want something you’ve never had, then you’ve got to do something you’ve never done!

If you want to change something, you’ve got to change something. Makes sense, doesn’t it? If you’ve been doing the same 4 fitness classes or the same running route for the last 10 years, your body has probably adapted to your workout program. It’s time to mix things up. Do something different!



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Spring Break Is Over So It’s Time For SWEAT Break!

Spring is in the air and summer is just around the corner. Everyone naturally gets the bug to do some spring cleaning…clean the carpets, dust the blinds, purge, scrub the grill, get the yard cleaned up…Think of your body in the same way!

Here’s a list of 10 healthy actions to take to clean up your body and get yourself in great shape for summer.


1. See Your Docs

Spring is a great time to schedule an appointment for your annual physical, mammogram, get your teeth cleaned, check your eyes and hearing and have a skin check. Schedule all your appointments and get them all done in one swift Spring tune-up initiative.

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Play Tennis To Get Fit

Newly renovated Vancouver Tennis Center (VTC) is an affordable and accessible way to play tennis!

Playing tennis is a fabulous way to get fit for so many reasons.


  • Whether you are a competitive or recreational tennis player, chasing balls on the court will boost your cardiovascular fitness.



  • A full match of tennis can burn a ton of calories making weight loss a lot easier.



  • Tennis conditions your entire body including your lower body, upper body and core.



  • Tennis will improve your hand-eye coordination.



  • Running all over the court will improve your secondary fitness components including agility, speed, and ability to accelerate and decelerate.



  • Tennis is such a fun activity to do with your friends and family making it a great, active way to spend quality time with those you love.



  • You can play tennis at any age and ability. Whether you’re picking up a racquet for the first time or an avid player, you can find so much benefit and joy in the sport.


Although tennis is such a fun activity it can also be a strenuous sport with a lot of impact and force placed on your connective tissue so it’s a good idea to warm-up before a match and to condition yourself to be prepared for the demands of the sport.

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Spring Tune-Up

It is common to gain a little weight during the winter. The days are shorter, it’s cold outside and we just don’t get as much activity and access to local healthy fruits and vegetables is limited. Come spring, many people get motivated to shed the winter layer and lean up for summer.

Although the principles to fat loss and healthy living are pretty simple, there can be many different approaches that can produce great results. Will you go Keto, Vegan, Gluten-free, low-carb, low-fat, high-fat or something different? We all have different bodies and will respond to different approaches so often you have to experiment with which approach provides the best results while still allowing you to feel great. The good news is that there are typically a few key principles that would be consistent with any type of program and if you focused on these, you would experience some pretty fantastic results.

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Spring Training – Strengthening Your Knees

Spring is here and many people are increasing their outdoor activities, running and sports. Spring and summer season soccer, lacrosse, track, and various other sports have begun. All athletes – young and old – are susceptible to suffering knee pain and/or a debilitating injury. Here’s some exercises you can do to strengthen the muscles around the knee and minimize your risk for injury.

Single Leg Balance

kneedipbStand on one leg with your knee slightly bent and attempt to maintain your balance for 15 to 30 seconds. Keep your hip, knee, and foot aligned with hip over knee over foot. Do 1-3 sets. As this task becomes easy, make it more challenging by increasing the time you stand on your foot and by standing on a soft surface, such as a pillow or foam pad.


Heel Touches

Stand on one foot on a solid and sturdy box or a step with the other foot off the edge. With your hands on your hips, bend your stance leg and lower your body down until your opposite heel, on the hanging leg, touches the ground and then push back up. Keep your hips level and your hip, knee and foot aligned while you execute this exercise. Do 2-3 sets of 8-15 repetitions on each foot. If you feel pain in the front of your knee, select a lower step height or discontinue this exercise.

SideStepaResisted Side Steps

Wrap an exercise tube around your ankles. Step side to side keeping resistance on the exercise tube. Continue for 15-20 repetitions each side

Lunge Step

lungedStand with your feet together and step forward with one leg, bending your knee to 90 degrees after your foot hits the ground. Make sure the front knee remains over the ankle/foot and does not go past your front foot. Continue moving your body forward by bringing your back (stationary) leg forward, then together with your step leg. Alternate legs with each step. Do 2-3 sets of 10-15 repetitions each leg.

Broad Jump

Stand with your feet shoulder width apart and jump forward, landing on both feet. Focus on taking small, controlled jumps and landing with equal weight distribution on each leg. Concentrate on soft, quiet landings and maintaining your lower extremities in good alignment, with your hips over your knees, and knees over your feet. Make sure your knees do not come together when you land from this jump. Do 5-15 reps. Over time, this exercise can be progressed by increasing the length of the jump.

Single Leg Bridge

bridgedLay on your back with one knee bent slightly and one leg straight. Using the bent leg as your support leg, elevate your trunk and hips, bringing your shoulders, hips and leg in a straight line. Hold this position for 10-30 seconds. Do 1-3 sets of 10-12 repetitions.



Yours in health & fitness,
Sherri McMillan


Join us for the Spring Classic Duathlon & Home Depot Half Marathon, 10K & 5K

The Spring Classic Duathlon is a great opportunity for triathletes to shake off the winter-season rust and for the duathletes to get in an early season race. This long-running event is contested almost entirely on Marine Dr, which is closed to vehicle traffic – a rarity in the sport.  You will ride and run right along the mighty Columbia River with beautiful views to make the time fly!




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