Train to Run APPLETREE – Week 3

We are two weeks in and ready to progress towards the finish line of the APPLETREE Sunset 5K/10K or Half Marathon. Remember, for those new to running, if you need to progress more slowly, that’s okay. You know your body better than anyone so if you need to adjust the programming to fit how your body is feeling, be sure to listen to your body.

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Train to Run APPLETREE: Week 2

Hopefully, you’ve survived week one of the APPLETREE Training program and are now ready to progress. For those new to running, fifteen seconds of running at a time isn’t too bad, but as we increase this week, if you need to back off a bit that’s ok too. You could make the increase for as long as you can and then drop back to 15 seconds of running and 45 seconds of walking for the remainder of the 30 minutes. That’s true for the additional two programs – remember that you all know your body better than anyone so if you need to adjust the programming to fit how your body is feeling, be sure to do that.

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Train to Run APPLETREE

Vancouver is hosting the Inaugural APPLETREE Marathon, Half Marathon and Sunset 5K/10K on Saturday and Sunday September 15th & 16th with a “Run through History” theme and the Columbian newspaper is the Media sponsor for this event. The start/finish line will be on Officer’s Row in front of the historical Grant House and will travel through the Fort, past the Pearson Museum and Airport, past the oldest Apple Tree on the Pacific Coast, along the water front and through downtown past the Columbian newspaper which is one of the oldest locally, family-owned newspapers in the country operating since 1890. Since Kids 17 and under can register for the 5K for FREE and with a distance for everyone in the family, we want to provide training guidelines and a program to make sure everyone is ready for race day!

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Cross-Train Your Way to Your BEST Self

Last weekend I participated in a Paddleboard Triathlon, something I’ve never done before. We started racing on Paddleboards, then transitioned to a bike and finished with a run. It was an incredible full body workout incorporating lower body, upper body, core and balance. It reminded me of how important it is to cross-train.

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Summer Nutrition

Summers can be so busy with vacations, travel, sports’ clinics and camps, camping, and more. This makes it difficult to stick to a healthy eating plan.

Here’s some ideas for summers on the go:

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, blueberries, cherries, plums, peaches and nectarines so you can grab and go. Make it your staple and add to it to get all your macronutrients in. For example, a banana with almond butter, apples and peanut butter, pineapple and cottage cheese…
  • Yogurt with some granola and fruit (dried or fresh)
  • Peanut butter and banana sandwich
  • Fruit/Veggie smoothie
  • Hard-boiled eggs – have them pre-cooked and ready to go
  • Sweet potato and spinach hash – precooked and ready to go
  • Turkey meat and veggies – precooked and ready to go

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Use The Outdoors to Calm Your Mind, Body and Spirit

Feeling stressed out is common to most people. Many of us spend our days running from appointment to appointment, trying to meet deadlines and tackle never-ending to-do lists. We are all craving a sense of calm and peace and more people are starting to practice yoga, tai chai and other forms of meditative exercise to help manage their ever increasing stress level.

Meditation and mindful exercise have been credited with reducing stress and helping to manage anger and depression, improving muscular strength, flexibility, balance and coordination, enhancing cardiovascular health, increasing self-awareness, self-efficacy and personal empowerment, decreasing pain, reducing blood pressure, improving lipid profile, improving bone mineral density, improving pulmonary function and more…” That’s a long list of benefits!

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Fitness Camping

Working out while you’re camping (Fitness Camping) might not be the first thing on your mind when you’re enjoying your campsite but just because you’re camping doesn’t mean your workouts have to take a sabbatical. The good news is you can give your body an amazing workout while camping with no equipment whatsoever. There are literally hundreds of exercises you can do anywhere to challenge all muscles and fitness components. So, as we tell our clients, no excuses! Here are some ideas to help you stay on track: Read the rest of Fitness Camping

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Look Outside For Your Gym

35720456_10156423236973607_7849563336332017664_nWhen the weather is amazing, take advantage of it and get your workout in while enjoying the beauty and fresh air. No Gym = No Problem. The outdoors can be your gym!

Here’s some things to look for when you’re outside that equate to an incredible full body workout. Read the rest of Look Outside For Your Gym

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Stand-Up Paddleboarding

If you are looking for a new summer activity, here are the Top 10 reasons why you should give Stand-up Paddleboarding, otherwise known as SUP, a try.

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Family Fitness All Summer!

Now that kids are out of school and the weather has shifted to warmer, longer days, you’d think you’d have all the time in the world to workout and get in great shape. But summer can often lead many astray with their fitness ambitions.

Sleeping in and technology such as video games, TV and smart phones can turn families into couch potatoes resulting in less physical activity in the summer rather than more. To keep yourself, your kids and your entire family active all summer, you need a game plan!



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