I wanted to share this with you…

Dear clients, friends and family,

I wanted to share with you some more great information.  I mentioned last week that we have all been using


for logging our food and activity levels during our Spring Makeover challenge.  It really is a fabulous site.  Logging your food is super easy because it has a data-base of probably thousands of food items making caloric intake calculations really easy.

It will also easily calculate how many calories you expend during exercise each day.

And last based on your weight loss goal, it will calculate how many calories you need to consume each day to reach your goal taking into account your exercise and lifestyle.

You should definitely try it out.  Logging is one of the simplest ways to ensure you reach your goals!

Ted Schatz, my team leader, also posted a list of good foods to always have around for optimal fitness, weight loss and health.  I wanted to share that list with you: Read the rest of I wanted to share this with you…

Losing winter body fat…

Dear clients, friends and family,

I love this time of year. We are starting to see more sun, days are longer and everyone seems to have a renewed sense of energy. It’s one of the reasons we launch our Annual Spring Makeover challenge at this time of year. Plus people are ready to shed the pounds that many accumulate over the winter.

And I’m not immune to this phenomenon. I work out year round but definitely have a ‘winter weight’ and a ‘summer weight’ and they tend to be about 5 pounds different. So I always join in on our Weight Loss challenge to help motivate me to ramp things up a bit and get ready for the beach and all the fun summer activities.

This year, I joined Ted Schatz’s team – personal trainer extraordinaire. I thought I’d share with you his instructions to all of us. Hopefully, you will be able to pull out a few tips and follow along with the program with us. Here’s Ted’s tips for losing body fat safely, quickly and permanently:

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Lose weight while on holidays!

Dear clients, friends & family,

I just returned from Spring Break in the Dominican Republic with my kids. We had such a blast! We stayed at the Dreams Resort and were so impressed with the customer service, entertainment and activities and friendliness of the staff.

Most people when they go away on holidays gain a few pounds because they get out of their routine and are drinking and eating more than usual. Well, one of these days, I would love for you to vacation with me because guess what…I always lose weight when I go away on holidays. And the best part is I still indulge while I’m there. Keep reading to find out how…

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I fell off the plan yesterday but so what…

“Personal success is never static.  It usually comes in small steps leading to other small steps that lead to broader achievement”  W. Roberts

I love this quote above because it’s so true.  Sometimes people get caught up in the fact that their goal is so big and zealous that it seems impossible so sometimes they get ‘paralysis by analysis’ and do nothing. But if they just did something, no matter how small or insignificant, that points them in the direction of their goal they would soon be achieving amazing results.  You just have to take it one day at a time, one little small success at a time. So the message this week is “Do Something!” 

Cardiovascular conditioning: With the longer days, this week I am suggesting you incorporate a cardio-split workout as often as you can.  This means that you workout or are active twice in one day.  So you could, for example, get up in the morning and head to the gym for an indoor cycling class and then later in the evening, go for a walk, bike ride or take a yoga class.  Try to take advantage of the burst of energy many people experience in the spring!

Muscle Conditioning:

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Love Yourself Fitness & Training program – Week 6

“Do not be afraid to demand great things of yourself.  Powers which you never dreamed you possessed will leap to your assistance…” O. Marden

Cardiovascular conditioning:   This week make a commitment to be more active in your life.  The International Journal of Obesity released a stat that estimates we expend approximately 800 calories less per day than we did a few decades ago based on our sedentary lifestyles.  So commit to taking the stairs, walking or cycling to do errands or parking a few blocks from your destination. Take advantage of the lighter evenings and head out for a bike ride or walk after dinner.  Just move your body more throughout the day and you won’t have to spend hours at the gym!

Muscle Conditioning – I wanted to give you a quick full body Kettlebell workout set that you can do when you are running short on time.  It will take only 5 minutes and will work your entire body.  Remember, if you don’t have a Kettlebell you can pick one up at a Sporting Good Store and Target stocks them too.  It’s nice to have a number of different muscle conditioning tools.  Feel free to take lots of breaks if you are new to Kettlebell Training and listen to your body and modify any moves that you are not comfortable with. This is a more advanced training approach so if you are new to exercise, you might want to choose one of our previous training options instead.


If you cannot view the video clip above, cut and paste the following link into your browser. http://www.youtube.com/watch?v=ylWhQSmAU1w

You now have 6 different muscle conditioning videoclips. If you ready to advance your program, maybe chose two to three different videoclips and complete them back to back for a more challenging workout. Or mix up your workouts throughout the week so you challenge your body in a variety of different ways.

Nutrition – If you drink alcohol, eliminate or reduce your intake to only 1-2x this week.

Other Helpful tips: You’ve done a full six weeks of training and it’s time to reward yourself.  Go out and treat yourself to a massage, a shopping spree or a weekend get-away.

Yours in health and fitness,

Sherri McMillan


Love Youself Fitness & Training Program – Week 5

Dear Clients, Friends & Family,

Yesterday I was at the “Get Motivated” workshop all day in Portland, Oregon.  Speakers included such greatness as Rudy Giuliani, Laura Bush, Bill Cosby, General Colin Powell, Terry Bradshaw and more.

I believe motivation has to be a daily occurrence – just like brushing your teeth. You can’t wake up one morning and say “I’m good to go, I brushed my teeth yesterday.”  It doesn’t matter.  You’ve got to brush your teeth everyday no matter what.  It’s the same with motivation. You can attend a workshop or read a book and be motivated. But it doesn’t always last.  It’s important to regularly surround yourself with people who inspire and challenge you, books that teach and energize you and workshops that light the fire deep in your belly.  That’s what keeps you moving forward and enjoying your best life ever!

A couple highlights that I wrote down from the workshops yesterday:

1.   Bill Cosby says…Don’t limit yourself. Face your fears. Live your life courageously!

2.  Rudy Giuliani says 1. Always be reading two books, one for fun and another to challenge you, 2nd, Listen to people you admire 3rd, Set goals and make notes 4th, Relax and think.

3.  I liked this rhyme.  ‘Mirror Mirror on the wall, Tell me what’s my call?!’ Ask yourself – What’s your call? What’s your passion? Where are your skill-sets best suited?

Today, into Week 5 of the Love Yourself Fitness & Training program, I wanted to introduce you to Kettlebell Training.  It’s so important to add variety to your program in order to keep stimulating your system so I want to give you a repertoire of different workouts that you can do anywhere utilizing various tools.

Cardio – Complete 3-5 cardio sessions this week between 20-60 minutes long.

Muscle Conditioning – Complete the Kettlebell videoclip below three times this week on alternating days. If you don’t have a Kettlebell, you can pick one up at a Sporting Good Store and Target stocks them too.  I would suggest a weight of 8-15 pounds depending on how much strength training you do. I chose a videoclip from a Kettlebell class that I was teaching.  Feel free to take lots of breaks if you are new to Kettlebell Training and listen to your body and modify any moves that you are not comfortable with.


If you cannot view the video clip above, cut and paste the following link into your browser. http://www.youtube.com/watch?v=NDiD1KQ9EFU

Now that you have a few different muscle conditioning videoclips, if you ready to advance your program, maybe chose two to three different videoclips and complete them back to back for a more challenging workout.

Nutrition – If your goal is to reduce your body fat, work on reducing your portion sizes.  For example, instead of a full sandwich at lunch, try eating half a sandwich.  Try grabbing 2/3 of the pasta you would normally eat.

Yours in health and fitness,

Sherri McMillan




Love Yourself Fitness & Training Program – Week 4

Dear clients, family and friends,

In today’s post we focus on a workout that you can do when you don’t have a ton of time.  Which if you are anything like me, that is often!  But just remember this – a lack of time is NEVER an excuse.  You just gotta prioritize your time and get it done!

ps.  Please excuse the amateur video clip.  Brianna is filming, Jackson is in the background playing with his toys and Oso is barking.  Just another day in the McMillan household! LOL!  But you will get the idea!

Cardiovascular conditioning: Today’s cardio workout is fabulous when you’re on a time crunch.  Do a 20 minute cardio workout – walking, jogging, cycling, swimming, hiking etc.  Do 1 minute easy and 1 minute hard and do that for 20 minutes for an awesome cardio effort.

Beginner: 3x/week; Intermediate: 4x/week; Advanced: 5x/week

Muscle Conditioning: Today’s muscle conditioning workout again is great when you’re tight for time.

  • Chin-ups – I picked up the chin-up bar at Targets a few years ago for my daughter and they are so effective for a great upper body workout – for you and the kids!  You will get back, arms and core.  Do a set of chin-ups (or jumping chin-ups).  Try for 8-20 reps.
  • Walking Lunges – Do a set of 20 each leg or 40 total
  • Push-ups.  Try for 8-20 reps on your knees or toes
  • Plank – Hold for 1 minute, even if you have to take breaks to get there.

That’s it for a full body muscle conditioning workout! Beginners complete one set, intermediate complete two sets and advanced complete three sets.

If you cannot view the video clip above, cut and paste the following link into your browser.  http://www.youtube.com/watch?v=QbsFIbQSHx8

Nutrition – This week try to avoid eating 3 hours before bed. When I want to shed fat fast, this is the one tip that I adhere to and notice that it brings forth the quickest results. Usually late night eating is calories that are not needed and will often result in fat storage so avoid this and watch the fat melt away.

Other Helpful tips: Make a fitness wish-list.  Write down all the things that you’d like to do this summer that would make it incredibly memorable.  Would you like to learn how to kayak, row or rock-climb?  Would you like to hike the Grand Canyon or West Coast trail or cycle the Oregon coast?  Would you like to complete a half-marathon or triathlon?  Maybe you’d like to cycle through Tuscany Italy with us!  Make your list and then decide on the three things you will commit to achieving this summer.  Keep your list somewhere highly visible to remind you of your commitment. Click on the following link to see which awesome events we are hosting.  Maybe you can join me! I would love to help you cross some of those adventures off your bucket list.   http://www.nwpersonaltraining.com/subs/events/events.php?event_type=upcoming

Have a wonderful week!

Yours in health and fitness,

Sherri McMillan

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Love Yourself Fitness & Training Program – Week 3

Dear clients, family and friends,

Two important messages in today’s blog.

1. Change your mind-set. I hear people often say “I’m so tired today, I don’t have the energy to workout!” Instead you should say the exact opposite. “I’m so tired and have no energy so I NEED to workout!” Energy creates energy. Almost 100% of the time, you are going to feel so amazing when you are done!

2. Ask the right question! People will often consider “Should I workout today?” That is the wrong question because the answer to that question should always be yes! You should always try to move your body every single day – unless of course under unusual circumstances like if you’re really sick. It doesn’t mean you have to have a hard workout everyday but you should do something active everyday. Instead of asking yourself whether you should workout, instead ask “What type of workout should I do today?” because you will do something!

Cardiovascular conditioning: Focus on consistency this week. Get at least 3 cardio workouts in of various lengths and intensities.

Beginner: 3x/week

Intermediate: 4x/week

Advanced: 5x/week

Muscle Conditioning: Follow along with today’s routine. Today you will need an exercise tube with handles – you can purchase at Target, a sporting good store or online at www.twistconditioning.com  We also use a staircase today but if you don’t have one in your house, you can still follow the program without.  Beginners complete one set, intermediate complete two sets and advanced complete three sets.

If you cannot view the video clip above, cut and paste the following link into your browser. http://www.youtube.com/watch?v=ckGyXVUP644

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‘Love Yourself’ Fitness & Training program – Week 2

Dear clients, family and friends,

After week one, you should be developing some good healthy habits.  Continue doing everything you learned last week and add on today’s tips. Remember that Knowledge + Action = Results. This program will provide you the tools and the resources you need to make sure you’re doing this the right way and my goal is also to inspire you to take action.  By consistently taking the right kinds of action steps, you will achieve incredible results and get into amazing shape!

Cardiovascular conditioning: During your shorter, high intensity cardio day, try brief 30 second intervals.  So go hard for 30 seconds and then back off for 30-60 seconds and then repeat. Do this for 20 minutes. Remember to mix up your duration and intensity of your cardio workouts during the week. Sometimes go long and easy and other times go hard and short. We want to train all levels of your energy systems.

Beginner:  3x/week

Intermediate:  4x/week

Advanced:  5x/week

Muscle Conditioning: Follow along with today’s routine.  You will need a set of light and heavy handweights and a bench or step.  Beginners complete one set, intermediate complete two sets and advanced complete three sets.

If you cannot view the video clip above, cut and paste the following link into your browser. http://www.youtube.com/watch?v=_zq1BwPvyd4

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Love Yourself Fitness and Training program – Week 1

Happy Valentine’s Day!

Today we launch the “Love Yourself” Fitness and Training program and what better day to start taking better care of yourself than on Valentine’s Day!  You are the only person you are going to be with every day and every moment of your entire life and your health is your most important asset! If you take the time out of your busy schedule to do what you need to do to be at your best then that will positively impact every part of your life – physically, mentally, emotionally and spiritually! And then you’ll be better able to take care of all those you love!  Remember what they say on an airline flight…put your oxygen mask on first before you help the person beside you!

Now remember it’s not enough to just think about taking your health and fitness to a new level.  It does you no good to just talk about it.  You actually have to DO something.  So today I propose you give yourself the best Valentine’s Day gift ever and launch this program and get in the best shape of your life!

Each week I will provide you with easy tips that you can implement right away so that week by week you are getting closer to your Personal Best!  If you make the commitment and follow along with this program, you can expect to improve your aerobic fitness, muscle tone and flexibility, increase your energy levels and reduce your body fat.

Week 1: Focus on this week’s tips.  By the end of the week, you will have started to develop a fitness habit in these areas and you’ll be ready for week 2.

Cardiovascular Conditioning: Find an aerobic activity like walking, jogging, cycling, hiking, fitness classes, dance or swimming that you know you can stick to a minimum of 3x/week.  Don’t choose jogging if you hate to jog.  You’ll never stick to it long enough to get any results.  One workout go shorter and harder, another more moderate intensity and duration and another workout long and easy.

Beginner:  Perform your activity 3x this week.

Intermediate:  Perform your activity 4x this week.

Advanced:  Perform your activity 5x this week.

Muscle Conditioning: Complete the YouTube Muscle conditioning segment below.  Go for 3x this week on alternate days. Today’s program doesn’t require any additional equipment.  I wanted to show you that you can give yourself an amazing workout anywhere with no equipment whatsoever.  You’ll see I’m right in the privacy of my living room and I’m just using body weight.  You’ll have to excuse the low production quality. It’s just me and my girlfriend and a flip camera.  But heck, what do you expect?!  It’s free!  And sometimes, the best things in life don’t cost a thing!  Have fun!

If you can’t view the clip above, cut and paste the next link into your browser.   http://www.youtube.com/watch?v=pZjhyrZbC6A

Beginner:  Perform 1 set

Intermediate:  Perform 2 sets

Advanced:  Perform 3 sets

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