Try A Tri – Swim, Bike, Run Your Way To The Triathlon Finish Line

Sherri Bike1 Try A Tri – Swim, Bike, Run Your Way To The Triathlon Finish LineThe sport of Triathlon is on the rise with three times as many races popping up across the country. The greatest increases in participation are seen in the 30+ age group as this demographic is looking for a personal challenge and a way to stay in great shape. The swim, bike, run event is cross-training at its best and offers a healthy, active and fun culture and community.

But when someone decides to complete a triathlon, they are often overwhelmed with where to start and how to balance three separate events. This series will provide you with everything you need to know to get to the finish line of a Triathlon and get in great shape through the process.

Let’s start with analyzing the different Triathlon distances. In a typical triathlon, the first event is a swim, then you bike and then you finish with a run. Many think of the Ironman when they think of Triathlon but this just happens to be one of the various types of Triathlons and definitely not one you really want to start with.

Sprint or Short-Distance Triathlon:

The approximate distances are 750-800m Swim (1/2 mile swim) / 20km Bike (12.5 mile bike) / 5km Run (3.1 mile run).  This triathlon distance is experiencing the greatest growth most likely because it’s a manageable distance for the general population and will keep you in great shape without consuming your entire life. I prefer the title “Short-Distance Triathlon” since this event is so popular amongst recreational triathletes and the general population and as one of our clients said so perfectly “I don’t know why they call it a Sprint Triathlon because there will be no sprinting going on in my race!”

Olympic Triathlon:

1500m Swim (1 mile swim) / 40km Bike (25 mile bike) / 10km Run (6.2 mile run). This triathlon distance is the one you will see at the summer Olympics. This is a good challenge after you’ve mastered the Sprint Triathlon and will require a higher commitment to your training.

Half Ironman:

2km Swim (1.2 mile swim) / 90km Bike (56 mile bike) / 21km Run (13.1 mile run – Half Marathon). This distance is an incredible challenge but often more manageable than the full Ironman Distance and a good stepping stone distance to the ultimate challenge.

Ironman:

3.8km Swim (2.4 mile swim) / 180km Bike (112 mile bike) / 42km Run (26.2 mile run – Marathon) The ultimate test of your fitness and often on the bucket list of many triathletes. Training for this distance is often a year-long process and will consume many hours of your life so commitment and support from your friends and family is key.

Kids Triathlon:

Most Triathlons also offer a Kids Distance so make it a family affair and introduce your kids to this awesome sport and an active lifestyle.

When designing a program for a Triathlete wanna-be, we often will start with solo events like local fun runs or bike rides. Then you can start combining activities and registering for local duathlons that combine biking and running.  Another great way to get into the spirit of Triathlon initially without having to tackle the whole thing yourself is to sign up as a relay team with a few friends, family members or co-workers.  Each of you can take one of the legs (swim, bike or run) and think of it as great active and fun quality time. Often that will inspire someone to try the whole thing the following year.

We are hosting the Girlfriends & Dudes Triathlon, Duathlon and Kids Triathlon on Sunday July 20th as a fundraiser for the Children’s Center.  This event is perfect for new Triathletes because the ½ mile swim is in a calm section of the Columbia river at Frenchmans Bar so you get to swim with the current. Many of those fearful of the water love that if they just floated in the water, they’d get to the finish line in about 30 minutes and at any point, they can wade to the shore and touch down if they need a break.  The bike is a 12.5 mile flat ride and the 3.1 is on a flat, paved trail.  You can also donate an additional $25 to Children’s Center and get Charity VIP waive which means you get the best transition spot and get to start before everyone else. We also offer a Relay option, a Duathlon division and a Kids Race plus there will be a live band making it a really fun party!

Register HERE!

You can find other Triathlon distances by visiting either of the following websites.

Stay tuned next week as we review equipment needs and training for each of the 3 legs.

Yours in Health & Fitness,

Sherri McMillan

facebook like buton1 Try A Tri – Swim, Bike, Run Your Way To The Triathlon 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.

TD HanddrawnArrows41 300x285 Try A Tri – Swim, Bike, Run Your Way To The Triathlon Finish Line

 

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 triathlon by Sherri | No Comments

Spring Makeover Challenge – Week 6

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.

Although the principles to fat loss and healthy living are pretty simple, each trainer has a different approach to encourage his or her team to adhere to the program and win.  This year, I am sharing each team’s approach so that you can follow along from home.  Feel free to adhere to just one trainers’ program or mix it up and try each approach and see which one works Lacy Spring Makeover Challenge   Week 6best for you. So far in this series, I’ve shared with you 5 different approaches to maximizing weight loss. You can review past articles HERE.

Today, I am sharing with you Lacy Aregger’s approach to fast and effective fat loss. Lacy holds an Associates in Applied Science for Fitness Training with Honors and is a NSCA Certified Personal Trainer and a Power House!

Rules for Successful Weight Loss:

Spring Makeover Challenge – Week 5

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.

So far in this series, I’ve shared with you 4 different approaches to maximizing weight loss. You can review past articles HERE and decide to either adopt one specific approach or try different plans and experiment to see which approach works best for you.Cindy Spring Makeover Challenge – Week 5

Today, I am sharing with you Cindy Shrum’s approach to fat loss.  Cindy is a NCSF Nationally Certified Personal Trainer and a USAT Level 1 Triathlon Coach. She has competed in various Triathlons including the Canadian Ironman and definitely understands the importance of proper training and nutrition to enhance performance, energy and results.

Exercise – Calories Out

Spring Makeover Challenge – Week 4

Our annual 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 because it’s colder, darker and days are shorter. Each of our trainers have teams 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.

Although the principles to fat loss and healthy living are pretty simple, each trainer has a different approach to encouraging his or her team to adhere to the program and win. This year, I thought I would share each team’s approach so that you could follow along from home. Feel free to adhere to just one trainers’ program or mix it up and try each approach and see which one works best for you. So far in this series, I’ve shared with you 3 different approaches to maximizing weight loss. You can review past articles HERE.

Kristin Spring Makeover Challenge – Week 4Today, I am sharing with you Kristin Healey’s fast and effective fat loss approach. Kristin is our NWPT Fitness & Training Director, holds a B.S. in Exercise & Movement Science, has won Personal Trainer of the year multiple times and her teams are always highly successful during this Makeover challenge so she knows what she’s talking about!

Step 1: Find Your Mantra

Attitude is everything! Find your Mantra for the next 6 weeks and post it everywhere you think you will need it. On the refrigerator, in your car, at your desk, on your TV… all of those places where some of your bad habits peak their ugly little heads when you are feeling tired, stressed and weak. Here are some examples. Read the rest of Spring Makeover Challenge – Week 4

Spring Makeover Challenge – Week 3

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.

So far in this series, I’ve shared with you 2 different approaches to maximizing weight loss. You can review week 1 HERE and week 2 HERE…..and decide to either adopt one specific approach or try different plans and experiment to see which approach works best for you.

trevor Spring Makeover Challenge   Week 3Today, I am sharing with you Trevor Thomas’s approach to fast and effective fat loss. Trevor has been awarded NWPT Personal Trainer of the year, is our Assistant Fitness & Training Director, has an Associates Degree and is a National Strength and Conditioning Association Certified Personal Trainer. He is also the Director of our Corporate Wellness Program so he is very experienced at helping really busy people fit workouts and healthy eating into their crazy lives.

Trevor’s 5 Rules for Successful Fat Loss:

  1. Whole Foods
  2. Water, water, and more water
  3. Exercise
  4. Sleep
  5. Live and Learn

Whole Foods: 

  • Nothing processed or pre-prepared
  • Eat produce, lean proteins, beans, grains, legumes and nuts.
  • Do not limit yourself on fruits and vegetables, but ensure veggies out-number fruits.
  • Eat every 3hrs to keep your metabolism revving.
  • Carbs around breakfast and post exercise and lean and green all other times.

Water: 

  • Half of your body weight in ounces every day. For each hour of exercise, consume an additional 20 ounces.
  • 8-12oz when you wake up, 8-12oz before each meal

Exercise: 

  • Minimum 150 min cardio per week, 2 days intense
  • 2 strength days per week.
  • Find a weekly structure you can manage!
MON TUES WED THURS FRI SAT SUN
Full Body Strength+ 30 min Steady Cardio 45 min Cardio Push Active Rest and Food Prep 45 min Cardio Push Full Body Strength+ 30 min Steady Cardio 45 min steady cardio Active Rest and Food Prep

Sleep: 

  • 8hr is crucial!  Cortisol, the hormone released during stress that is detrimental to metabolism, is controlled and reduced during sleep.  Leptin, responsible for suppressing hunger, and Grehlin which stimulates appetite, are adversely affected during lack of sleep.
  • Sleep is when we recover, grow stronger, and recharge.

Live and Learn!

  • My challenge to you is to never do this challenge again!
  • Nutrition Tracking –The more you know, the more we can change!
    • If you would like to track your nutrition:Create an account HERE

Yours in Health & Fitness,

Sherri McMillan

facebook like buton1 Spring Makeover Challenge   Week 3

 

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.

TD HanddrawnArrows41 300x285 Spring Makeover Challenge   Week 3

 

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, health, Motivation, weight loss by Sherri | No Comments

Spring Makeover Challenge – Week 2

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 JillS Spring Makeover Challenge   Week 2Monday 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.

Body Overhaul’s Healthy Habits Success Guidelines:

  • Eat breakfast. It will kick start your metabolism for the day and prevent you from overeating later. You haven’t eaten for several hours (possibly 10-12 hours) and your body needs fuel to operate!
  •  Log your food and stick within your caloric limit. You may use apps such as “Lose It” or “My Fitness Pal”, or simply fill out a food log with pencil and paper. Using an app is preferred as it calculates calories consumed, goal caloric intake, and even takes into consideration how much exercise you have done.
  • Drink half of your body weight in ounces, in water, daily. Drink more if you exercisedHydrate well after workouts. An idea is to weigh yourself before and after your workout. Drink the difference in water.  For example, if you weighed 150 pounds before you went for a run and you weighed 149.5 when you got back from your run, be sure to drink 8 oz of water to make up for that sweat loss.
  •  Include nutrient dense fruits, vegetables, whole grains, nuts and seeds. Be careful with the caloric intake of nuts. While they may be healthy, they can be high in calories! Some of my favorite seeds I like to incorporate in my favorite breakfast of warm quinoa are ground flaxseed and chia seeds! Great examples of fruits are berries, peaches, green apples, grapefruit, plums, cherries, bananas, avocados, etc. Veggies include peppers, cucumbers, spinach, dark leafy green lettuce, kale, carrots, potatoes, tomatoes, etc. 5 veggies and 3 fruits per day into your eating plan would be fantastic!
  • Avoid sugars, alcohol, sport/soft drinks, juices, saturated fats, and processed foods, such as those that are sold as “food” and come in a box!  Usually processed foods are just a bunch of chemicals sold as “food”, otherwise known as “faux food” (i.e., fake food).  Additionally, avoid the fast food drive through. Just say NO. Replace white flours with whole wheat/grain choices.
  • Get your sleep. Sleep a minimum of 8 hours per night. Your body recovers, builds muscle, and repairs itself during this crucial time. Plus, it’s less time you have to eat. icon smile Spring Makeover Challenge   Week 2
  •  Incorporate cardiovascular exercise 4-5 days/week for 30-60 min/day with two days working at a higher intensity, the other two to three days at a moderate intensity. Your minimum goal should be 150 minutes/week of cardiovascular exercise. Add several bursts of speed to your walk or run to blast calories and fat! Ideally, your higher intensity days will be the 30-40 min workout!  Each ideal cardiovascular session will burn 350-500 calories minimum and help you reach your goal. Aim for this calorie burn Cardiovascular exercise ideas:  walking, running, a combination of a walk/run, elliptical, cycling,  swimming,  dancing,  Zumba,  aerobic exercise, stair stepper, etc.
  • Strength training a minimum of 2 times per weekpreferably 3 times per week, working all major muscle groups! Be sure to include a recovery day in between those strength sessions. The ideal session will last approximately 45 min. The more muscle mass you have the higher your resting metabolism, meaning you are burning more calories and fat at rest! Your bones also get stronger. More muscle also means your muscles get more chiseled, too. As you lose weight, it is entirely possible to lose some of your lean muscle mass. Preserve it by strength training!
  • Adopt a mantra or two that you can use when you feel like you are failing or feeling discouraged.
    • Examples: 
      • “I am stronger than I think I am.”  
      • “I will succeed.”
      • “What would I do if I knew I could not fail?” 
      • “I will not let myself or my team down.” 
      • “I can do anything for 6 weeks.”
      • “No regrets.”  
      • “I believe in myself.”
      • “I am not afraid to demand great things of myself.”

Helpful Tips

  • Plan ahead – Write your menus and shopping list out for the week.
  • Cut/Prepare/Bag things ahead of time. (Important!!) Examples: On Sunday, boil a dozen eggs for the week, peel them, then bag them up 2 per ziplock (or small container); portion out your carrots, celery, etc. into ziplocks so you can “Grab and Go” for the week; pre-make your salads for the week, getting all of the work out of the way before your work week begins; make a batch of quinoa to have for the week; blend some filtered water and raw spinach leaves in a blender then freeze in ice cube trays for quick prep spinach smoothies
  • Always have back-up snacks with you such as almonds, a very small baggie of raisins/peanuts, an apple, orange, healthy energy bars, etc. if the urge for sweets or snacks hit you!
  • Let’s say it’s 8pm and you are feeling “hungry”. Don’t eat! Your body may think it’s hungry…but in reality it is more than likely ready for you to go to sleep. It’s craving energy, and we often eat instead of going to sleep! So let’s give our body energy in the form of sleep instead of feeding it food that is going to sit in our gut all night long.
  • If you “need” sweets, blend some frozen fruit together in a blender w/ some water for a sorbet – but fruit and water only!
  • Try not to go more than 3 hours without food. Keep your body fueled and your metabolism roaring! It’s like fueling a fire to keep it burning. This may mean splitting up your calories into mini meals throughout the day, such as 5 small meals and snacks instead of 2-3 big meals. Examples of “mini meals” are: Celery/apple w/ 2 TBSP peanut butter; half whole wheat turkey sandwich & serving of veggies; Half whole wheat tuna & pickle sandwich w/ cucumber; Veggies and hummus; 2 hard boiled eggs w/ an apple and broccoli, Broccoli w/ Cottage Cheese as a “dip” + a carrots or another fruit, etc. Incorporate lots of fruits and veggies, daily.
  • Do not eat within 2 hours of going to bed. If you feel hungry, have some water and go to bed. J Avoid the temptation to have that late night bowl of cereal.
  • Be serious. Invest in yourself. The more serious you are, the better your results. You are worth it.
  • Throw it out! If there are foods in your pantry/refrigerator that you cannot resist, get rid of them! Don’t buy it thinking you’ll resist it. It might be for your kids but it will end up in your mouth.

 

Yours in Health & Fitness,

Sherri McMillan

facebook like buton1 Spring Makeover Challenge   Week 2

 

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.

TD HanddrawnArrows41 300x285 Spring Makeover Challenge   Week 2

 

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.

Spring Makeover Challenge – Week 1

In the colder climates, it is common over the winter months to gain a little weight. 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.  It’s one of the reasons that every spring we launch our annual Spring Makeover Challenge to help our clients shed that extra winter layer.  Each of our trainers have teams 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 friendly competition and peer pressure to get you to do what you need to do to reach your goals.

Although the principles to fat loss and healthy living are pretty simple, each trainer has a different approach to encouraging his or her team to adhere to the program and win. This year, I thought I would share each team’s approach so that you could follow along from home.  Feel free to adhere to just one trainers’ program or mix it up and try each approach and see which one works best for you.

Derrick Spring Makeover Challenge   Week 1Today, we start with Derrick DeLay. He has been a trainer with us at NWPT for 10 years, been awarded Personal Trainer of the year multiple times, is a fitness presenter and author of “Go Beyond Good: The Trail to a Lifetime of Health and Vitality”.  We call him our “CEO – Chief Education Officer” because he is brilliant, a walking encyclopedia and has an incredible capacity to inspire and inform others.

Derrick DeLay’s Guidelines:

  1. High Intensity Interval Diet Program
    • Monday through Friday follow a low-calorie, nutrient-dense 3 meals per day diet
    • Monday through Friday no alcohol
    • Monday through Friday drink 80-100 ounces of water per day
    • Saturday and Sunday do whatever you want!
  1. Cardiovascular Exercise
    • Accumulate 150 minutes a week
    • For best results do cardio 7 days a week
    • Do whatever you like the best – Walk, Run, Ride, Swim, Hike
  1. Strength Training
    • Two 15-30 minute full-body strength workouts per week

The Method Behind the Madness:

Derrick’s approach is based on the fact that most diets fail because people can’t stay on the diet for the long-term so as soon as they go off the diet, they gain the weight back. Statistics show that most people can stick to a diet for about a week before they fail.  The Interval Diet accounts for this and allows for 2 ‘Free or Cheat Days” each week.  So you follow an extreme, low-calorie 5 day diet and then go back to eating the way you did before the diet.  The cheat days are built into the program so you don’t have to feel guilty about it.

The Program:

Even though you won’t be getting all the calories you need on this diet (Remember, eating fewer calories than you need is how you lose weight.) you will be getting plenty of nutrients. Your body has plenty of stored calories (fat) for you to burn in order to make up the deficit you create by not eating enough. This high-nutrient diet will provide you enough vitamins and minerals to improve your health as you lose weight.

This eating plan is designed to achieve maximum fat loss results in the shortest time possible.  Do you want fantastic results?  Great!  Follow this plan exactly as it is.  The Interval Diet is an extreme diet and you wouldn’t or couldn’t stick to it long-term, but you can do it for 5 days.  As you follow this plan exactly, the best way to make sure you are eating the correct amount of calories throughout the day is to measure your food. If you aren’t measuring your food, you are guessing! Guessing doesn’t produce the results you want.

You will notice there are no snacks on this program.  That is by design.  Instead of food, you will be snacking on stored body fat between meals.  Ideally you will feel hungry between meals. That feeling means fat is burning.

Meal 1: Choose 1 Option

*Take a picture of your food before you eat.*

Option 1 Fresh Fruit Eat 300 calories of fruit. (2 small apples=100 calories, 1 medium banana=100 calories, 1 cup of grapes=100 calories, 1 large orange=90 Calories, 2 cups of strawberries=100 calories, 1 cup of mango, 1 heaping cup of blueberries=100 calories)
Option 2 Fruit Smoothie Blend 300 calories of fruit with 1 quart of water.  Our favorite options are: Banana, Mango, Strawberry, Pineapple, Blueberries.Recommended-Add 1-3 cups (or handfuls) of fresh spinach (or other mild tasting leafy green vegetable) to your smoothies. Adding greens supercharges your smoothies by adding fiber, important vitamins, minerals and other phytonutrients.
Option 3 Oatmeal & Fresh Berries 1/2 cup dry rolled oats1 cup of your favorite berriesCook the oats in 2-3 cups of water over medium heat until tender.  Add berries and enjoy!
Option 4 Scrambled Tofu 3/4 cup of tofu2 Tbsp water1-2 Tbsp soy sauce or wheat-free tamari1 clove of garlic, minced1/2 tsp cumin1/4 tsp turmeric2 Roma tomatoes, diced1 red or green bell pepper, dicedHeat the water in a skillet, add the garlic, tomatoes, and bell pepper.  Sauté for 3-5 minutes.  Add the turmeric, cumin, and sauté for a couple minutes. Next add the tofu, stir, and simmer for 5-7 minutes. Remove from heat and enjoy!

 

Meal 2: Choose 1 Option

*Take a picture of your food before you eat.*

Option 1 Fruit Smoothie Blend 300 calories  worth of fruit with 1 quart of water.  Our favorites options are: Banana, Mango, Strawberry, Pineapple, Blueberries.   Recommended-Add 1-3 cups (or handfuls) of fresh spinach (or other mild tasting leafy green vegetable) to your smoothies. Adding greens supercharges your smoothies by adding fiber, important vitamins, minerals and other phytonutrients.
Option 2 Brown Rice and Broccoli 1 cup of cooked brown rice3 cups of cooked broccoli (or Cauliflower, Cabbage, etc.)Calorie free seasonings like salt & pepper or fresh or dried herbsCombine all and season to taste.
Option 3 Sweet Potatoes & Beans 1 cup sweet potatoes or yams (steamed)1 cup of cooked pinto beansSalsa and calorie free seasonings like salt & pepper.Combine and enjoy!
Option 4 Beans&Greens 1 cup of cooked beans (Black, Pinto, Kidney or Black-eyed Peas are all good options).5 cups of chopped leafy greens  (Kale, Bok Choy, Mustard Greens, or Chard are all great options).1-4 cloves of garlic, finely chopped1.5 cups of veggie broth or water
Option 5 SuperSalad 4 cups romaine lettuce, shredded2 cups spinach, chopped½ cup cabbage, shredded1 medium carrot, shredded1 stalk of celery, chopped½ cup bell Pepper, diced½ cup tomato, chopped½ cup avocado3 tbsp balsamic VinegarSmash the avocado and balsamic vinegar together.  Pour over the rest of the ingredients in your favorite large bowl. Add some salt, pepper and your favorite herbs and spices to taste. Enjoy your huge salad!

 

Meal 3: Choose 1 Option

*Take a picture of your food before you eat.*

Option 1 Hearty Black Bean  Soup 1 cup cooked black beans½ can tomato paste2 cups veggie stock1 small onion, diced1-2 cloves of garlic, minced1 tsp of cuminCilantro to tasteHot sauce to tastePlace all of the ingredients in a large pot and cook on medium heat for approximately 10 minutes (the onions should be tender).  Enjoy!
Option 2 Veggie & Brown Rice(or Quinoa)Stir Fry 1 cup cooked brown rice OR quinoa2 cups broccoli florets2 cups cauliflower florets2 cups snow peas2 Tbsp of soy sauce or wheat free tamari1 tsp of fresh ginger or ½ tsp of dried ginger powder1-3 cloves of garlic, mincedWater sauté broccoli, cauliflower, snow peas, ginger, and garlic over medium heat until veggies are tender and water is gone.  Add the rice OR quinoa and soy sauce and cook for 3-5 minutes more.  Enjoy!
Option 3 Baked Potato, Broccoli, and Spinach Salad 1 large baked potato1 cup of steamed Broccoli (or cauliflower)Spinach Salad:3 cups Spinach chopped½ cup Cabbage shredded1 medium Carrot shredded½ cup Tomato chopped1 tbsp Balsamic VinegarAdd some salt, pepper and your favorite herbs and spices to taste and enjoy.
Option 4 Garbanzo& Quinoa Tabbouleh 1 cup garbanzo beans1/2 cup quinoa1 large cucumber1 cup chopped tomato2 Tbsp balsamic vinegar, salt & pepper to taste.Combine all ingredients and enjoy!
Option 5 PowerSalad 1 cup of your choice of beans4 cups romaine lettuce, shredded2 cups spinach, chopped½ cup cabbage, shredded1 medium carrot, shredded1 stalk of celery, chopped½ cup bell Pepper, diced½ cup tomato, chopped½ cup avocado3 tbsp balsamic VinegarSmash the avocado and balsamic vinegar together.  Pour over the rest of the ingredients in your favorite large bowl. Add some salt, pepper and your favorite herbs and spices to taste. Enjoy your huge salad!

 

Yours in Health & Fitness,

Sherri McMillan

facebook like buton1 Spring Makeover Challenge   Week 1

 

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.

TD HanddrawnArrows41 300x285 Spring Makeover Challenge   Week 1

 

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, health, losing weight by Sherri | No Comments

Latest & Greatest Fitness Tips Hot Off the Press – Second of 2 Part Series

Last week I provided you with some of the latest & greatest fitness tips from the fitness industry’s top experts. Here are just a couple more and I hope you will take away at least one piece of information that you can use in your everyday quest for optimal health and fitness!

MICHOLDALCOURT 199x300 Latest & Greatest Fitness Tips Hot Off the Press   Second of 2 Part SeriesMichol Dalcourt on the Anatomy of the Foot and Ankle:

  • ¼ of the bones in the body are in the foot and ankle! There are 33 joints in each ankle/food! It is one of the most important, complex yet poorly understood joint/body structure in the body.
  • If the ankle or foot are not functioning correctly, you most likely will experience dysfunction and/or pain up the body chain – knee, hip, back etc.
  • The foot /ankle is such a beautifully designed structure.  It is stable when it needs to be and mobile when that is required. Beautiful for Read the rest of Latest & Greatest Fitness Tips Hot Off the Press – Second of 2 Part Series
Posted in Conditioning, exercise, Strength by Sherri | No Comments

Latest & Greatest Fitness Tips Hot Off the Press – First of 2 Part Series

I just attended the International Personal Training Summit in Seattle and wanted to share with you some of the highlights from the event.  I hope that at least one tip will resonate with you and inspire you to reach for your Personal Best.

Kravitz2 161x300 Latest & Greatest Fitness Tips Hot Off the Press   First of 2 Part SeriesDr. Len Kravitz on Exercise Conditioning:

  • The biggest difference been sedentary couch potatoes who were lean or those obese was not diet or sleeping habits but actually their NEAT, or non exercise activity thermogenesis. Obese sedentary people sit 2.5 hours more per day than those who are lean and don’t exercise. So if I can’t get you to go to the gym, for god’s sake just get up off your butt more Read the rest of Latest & Greatest Fitness Tips Hot Off the Press – First of 2 Part Series

Moms, Be Careful What You Say Around Your Daughters!

Moms, Be careful what you say around your daughters!

I heard a conversation at a pool that went something like this. A young girl asked her mother why she wasn’t swimming. The mother responded that she was too fat and needed to lose a lot of weight before she could even consider wearing a bathing suit. Wow! What kind of a message do you think that mother was sending to her daughter? The daughter could easily interpret that response to mean that a woman must be skinny in order to do the things she wants to do. She must be thin in order to be beautiful enough to be seen in public. She must be lean in order to be loved.

Do you realize that girls as young as 5 years are dieting?

Sherri Brianna 225x300 Moms, Be Careful What You Say Around Your Daughters!Where do you think they are getting the idea for the need to diet and lose weight? Sure media plays a big role but it’s a lot closer to home than that! A young girl’s mother is her most important role model. Values, principles and beliefs are instilled at such a young age and last a lifetime. If a young girl believes you have to be skin and bones to be attractive, she will struggle with her weight and body image for the rest of her life. Moms, think before you speak. If you comment on your thighs and your cellulite perhaps your daughter will start examining her own thighs more closely and determine she’s not too happy with hers either! If you compare yourself to other women or models in a magazine, your daughter will start comparing as well. If you are always on some type of diet and then go on an all-out junk binge, your daughter will adopt the same practices. Moms – you can’t think only about yourself anymore. Mimicking is how most young children learn and develop. You have the power to help your daughters develop into strong, confident, beautiful human beings – on the inside and out or to become insecure, unhealthy, and negative.

Here’s some tips to consider: Read the rest of Moms, Be Careful What You Say Around Your Daughters!

Posted in daughter by Sherri | No Comments