Halloween Trick or Treat & Move Your Feet!

halloweenI was shopping at Target this weekend and my son was begging me to buy Halloween candy. One thing I’ve learned over the years, in this case, is that procrastination is the best approach to curbing the temptation to sneak a few pieces, wind up eating all the candy and being forced to re-purchase. Instead purchase your Halloween candy on Halloween day to avoid an excess consumption of calories days and weeks before the actual holiday.  If you do feel the need to get organized and buy your Halloween candy early, put it in the garage on the highest shelf or in the attic that you would need to use a ladder to get at. Or store it at your neighbor’s house. Another idea is to purchase candy that you don’t personally like so you’ll be less likely to eat it!

Holiday weight gain seems to launch during Halloween with Thanksgiving and Christmas following shortly after so I thought I’d share a few other tips to manage Halloween and assure you maintain your fitness routine and healthy physique throughout the entire holiday season. Here’s some tips to stay lean and fit starting with Halloween:

Eat Before You Trick or Treat:

If you have dinner before you head out to trick or treat, you’ll be full and less likely to munch while you go.

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Posted in healthy, holiday, Nutrition by Sherri | No Comments

Tight For Time But Still Want Results?

One thing we’ve heard from many clients is how busy they are.  There just doesn’t seem to be enough time in a day to get everything done!  Fortunately, that’s exactly what we specialize in – helping really busy people commit to their health and fitness so they can look and feel their best.  So here are some quick and easy tips to help maximize your time while maximizing your health and fitness:

Move Your Body:

Focus on increasing your overall activity more throughout the day.  If we all just took the stairs more than the elevator, parked further from our destination and walked to do errands, we wouldn’t have to spend hours in the gym!

Avoid Distractions:

We can’t tell you how many times we see gym-goers zoning out while watching TV or reading a magazine.  If you want to maximize your workouts, put away the books, magazines and distractions while working out so you can focus on what you’re doing and get in and out of the gym more quickly. Read the rest of Tight For Time But Still Want Results?

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Exercise Makes You SMARTER and Improves Your BRAIN HEALTH!

squatbIt’s pretty obvious that exercising regularly will improve your physical health including your cardiovascular health, muscular strength and endurance, body composition, bone density, blood pressure, lipid levels and more. But many don’t realize how much exercise improves your mental well-being and the actual functionality of your brain!

Recent studies have demonstrated that regular exercise may lower the risk of Alzheimers and Dementia and improve your memory and decision making skills.

The theory is that exercise increases general blood flow and may directly benefit brain cells due to this increased flow of oxygen and blood to the brain.  Some literature has suggested that exercise that incorporates a large degree of mental stimulation including dance with choreography and sport with strategy may offer an increase benefit to brain health. Read the rest of Exercise Makes You SMARTER and Improves Your BRAIN HEALTH!

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YES! You Absolutely Need to WARM UP!

We just came off the Olympics in Rio. Think about our 100m athletes. How long do you think they warm-up before a race that lasts only 10 seconds? Can you believe about an hour! Even our marathon athletes will warm-up for 2-3 miles before their race! You would think with 26.2 miles, there would be more than enough time to ease into their race pace but nope, they understand they need to spend a couple miles getting their system prepped to race.

The body does not respond very well going from inactivity to intense activity. The cardio-vascular, respiratory, musculo-skeletal, and neurological and metabolic energy pathways need to be gradually stimulated in order to perform at an optimal level. You need to lubricate your joints, warm your muscles and connective tissue and slowly wake up your breathing and cardio systems. 

Muscles that are warm have a much better ability to extract and utilize oxygen to produce energy.  As muscles warm up, the enzyme activity level is increased.  This means that fats and sugars are broken down more rapidly, and more energy will be produced.  This will of course, enhance your performance.

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Why Training Your Muscles is Absolutely Critical!

As we get older, we tend to lose muscle – approximately 7 pounds of lean tissue per decade with this loss accelerating after the age of 40.

muscle-class-sherriAs a result, our strength and endurance is reduced, our metabolism drops resulting in weight gain, our bone density is lowered, our posture and alignment deteriorates, our balance falters, and we experience an increase in general aches and pains. So it is ABSOLUTELY CRITICAL that we do whatever we can to maintain our muscle tissue by participating in muscle conditioning exercise at least 2 to 3 days per week.

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Posted in Muscle conditioning, Strength by Sherri | No Comments

Get Outdoors & Fall Into Fitness

September and October often tend to be the best months to explore the outdoors here in the Northwest. It tends to not be too hot, or too cold, the rainy season hasn’t set in yet and the colors as the leaves change are absolutely spectacular!

Plus, the fall season often inspires people to ‘turn over a new leaf’ so to speak! Kids are back in school, summer holidays are over and we may be feeling the effect of too many BBQs and are ready to make our health and fitness a priority! Read the rest of Get Outdoors & Fall Into Fitness

Posted in biking, hiking, Outdoor Workouts by Sherri | No Comments

Yoga Modifications

“I really love Yoga but it kills my wrists.  Whenever my instructor brings us into Plank, Downward Dog, Upward Dog or Cobra while everyone else is finding their inner Zen, I am about ready to scream!  What am I doing wrong?”  G.D. Vancouver WA

Surprisingly, you’re not alone!

Yoga, a program that is supposed to be gentler on the body and bring peace, calm and relaxation, for many people does the exact opposite.

Your ability to perform the below exercises without pain and discomfort, depends on a number of factors and with some yoga modifications you could practice yoga discomfort and pain free.

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Summer QuickFix 10 Minute Workouts – Week Seven

This is our last Summer QuickFix 10 minute workout option. But good news – these workouts work in the fall and all year-long too! Whenever you are really busy and can’t get to the gym or just don’t have a ton of time, pull out one of the seven 10 minute workout options and if you work it hard, it can be highly effective!

Week 1 QuickFix Workout
Week 2 QuickFix Workout
Week 3 QuickFix Workout
Week 4 QuickFix Workout
Week 5 QuickFix Workout
Week 6 QuickFix Workout

Complete each of the following 3 exercises for one minute each with a 30 second rest at the end of each of the 3 exercises. Then do it again 2 more times for a total of 10 minutes. Remember to take a few minutes to warm-up and cool-down and feel free to take breaks if you can’t make it one minute without stopping. Never sacrifice quality for quantity! These 10 minute workouts will provide you with a number of full body workouts that can provide fabulous results when done consistently.

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Summer QuickFix 10 Minute Workouts – Week Six

Summer is starting to wind down and kids go back to school this week but it’s still super busy as many of us are shopping for school supplies and clothes, filling out school forms and trying to get in a little more fun before the summer is over!

So I’ll provide you with two more weeks of 10 minute QuickFix workouts that you can do anywhere with no equipment required. You will have 7 different types of 10 minute workouts that you can do whenever you are on a time crunch. Remember that something is always better than nothing and if you work it, 10 minutes can be an amazing workout!

Week 1 QuickFix Workout
Week 2 QuickFix Workout
Week 3 QuickFix Workout
Week 4 QuickFix Workout
Week 5 QuickFix Workout

Complete each of the following 3 exercises for one minute each with a 30 second rest at the end of each of the 3 exercises. Then do it again 2 more times for a total of 10 minutes. Remember to take a few minutes to warm-up and cool-down and feel free to take breaks if you can’t make it one minute without stopping. Never sacrifice quality for quantity!

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Summer QuickFix 10 Minute Workouts – Week Five

There are 1440 minutes in a day so the question is, do you value your health enough to give me just 10 of those minutes?!

Over the last 4 weeks, I’ve provided you four 10 minute QuickFix workouts that you can do anywhere with no equipment required. You are starting to develop a repertoire of 10 minute programs that you alternate between to provide good variety for your body.

Week 1 QuickFix Workout
Week 2 QuickFix Workout
Week 3 QuickFix Workout
Week 4 QuickFix Workout

Complete each of these 3 exercises for one minute each with a 30 second rest at the end of each of the 3 exercises. Then do it again 2 more times for a total of 10 minutes. Remember to take a few minutes to warm-up and cool-down and feel free to take breaks if you can’t make it one minute without stopping. Never sacrifice quality for quantity!

These workouts will provide you with a number of full body workouts that can be extremely effective when done consistently.

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