Core Strength

Strengthening your core is critical for optimal health.

If your core is strong (core strength), that strength radiates out to your extremities and you will be better able to stabilize and align your body, absorb and brace for any impact and move your body more efficiently and with better mechanics. It’s important to mention that your core is not only your abs – but also includes your back and hips so to strengthen your core effectively you need to work the front, back and sides!

Try to perform the following exercises 2-3 days per week.

Tubing Trunk Rotation

Torso rotations2Anchor an exercise tube around a pole at about mid-body height.  Stand sideways to the pole holding the tube in both hands standing far enough so there is tension on the tube. Keep your abdominals contracted, maintain good posture and slowly pull the tube across your body. Perform 8-20 reps each side

Read the rest of Core Strength

Posted in Core Conditioning, Fitness by Sherri | No Comments

Strengthen Your Hips to Save Your Knees

If your hips aren’t stable and effectively able to stabilize your pelvis while walking, running or playing sports, your knees will suffer.

Strong Hips = Strong Knees.  Weak Hips = Weak Knees

Here’s some tips to conditioning your hips in a variety of ways. Perform these exercises 2-3 days per week on alternating days.

Leg Step Up

Holding a set of hand weights, position yourself in front of a bench with one foot on the bench. The bench should be at a height that puts your knee at a 90 degree angle. Keep your kneecap facing forward and your weight distributed on all four corners of your foot. Now slowly step up extending the supporting knee into a fully upright, balanced position. Now slowly lower yourself down to the starting position.  Perform 1-2 sets of 8-12 reps to fatigue for each leg. Keep the height shorter if this bothers your knees at all. Read the rest of Strengthen Your Hips to Save Your Knees

Posted in Fitness, Muscle conditioning by Sherri | No Comments

Do You Need a Rest Day?

Sherri _LarchRecently, I was lying in bed and it was raining outside. I was scheduled for a workout but I was having a hard time leaving my warm bed to head outside into the cold, wet day. As I lay there having a difficult time finding the motivation, I was asking myself if I was being lazy or if maybe, my body needed a day off. I like to start my day by revving my metabolism but I’m just like everyone else and some days I just don’t feel like it. I thought I’d share the tips I use to determine whether I’m being lazy or I need a day off.

  • If I’m tempted to press the snooze button and I fall right back asleep, that’s a sign my body needs some extra rest. If I just lay there wide awake, I’m probably just being lazy so I get up.
  • When I first wake up, I will check my emails and/or Facebook and the light from my cell usually wakes me up and then I’m ready to go. If that doesn’t work, I may need some more rest.
  • If I’m really tired, I will force myself to get up and open the blinds, grab some water and walk around. Usually by moving around, I start to wake up and feel better. If I’m still feeling exhausted, the rest is probably more important.

I’ve had days where both my kids were sick and my body felt like it was fighting something so I decided to take a rest day and reserve the energy for my immune system to give it a good fighting chance. A workout will stimulate your immune system but if it’s already being challenged, it can suppress it and take it over the edge.

Should you take a weekly rest day?  Read the rest of Do You Need a Rest Day?

Posted in adherence, recovery, sick by Sherri | No Comments

Survivors Surviving Breast Cancer

471451 Girlfriends runKomen Race for the Cure is this month, Girlfriends Run for a Cure is next month on October 11th and with Breast Cancer Awareness month in October, it puts this disease at the forefront of everyone’s mind. We all know someone who has been impacted by Breast Cancer and anyone who has ever been diagnosed with Breast Cancer realizes that the cancer experience does not end the day that treatment ends. Survivors want to get back to normal life as quickly as possible and put cancer behind you but at that same time, you’re dealing with all kinds of post-Cancer Treatment effects that impact you physically, emotionally and spiritually.

Goals of a Post-Breast Cancer Rehab Program: 

When starting an exercise program after Breast Cancer surgery and treatment, your goals will be to reverse the negative affects of killing cancer…which can cause other secondary issues.  These goals include:

Read the rest of Survivors Surviving Breast Cancer

Posted in breast cancer, Cardio, Strength by Sherri | No Comments

Back to School, Back to YOU!

HAPPY LABOR DAY!!!!

hikingNow that kids are back in school, it’s a great opportunity to focus on you and your health and fitness.  At Northwest Personal Training, we know that….

……committing to a health and fitness program is as much mental as it is physical.

Setting up your lifestyle to promote success is key. Figuring out which activity you like best and how/when you will fit it in are important steps to a long term commitment. One step we have each client complete is signing off on a Fitness & Training Makeover Commitment. Here is what it looks like. Feel free to use it as is or edit it as needed to make the commitment you are ready and willing to make. Then post it somewhere so you can regularly refer to and to help keep you motivated. Read the rest of Back to School, Back to YOU!

Posted in adherence, adventures, healthy by Sherri | No Comments

Get Fit To Get It Up

erectile-dysfunction-300x199Yep that’s right….we are going to talk about Erectile Dysfunction today. It may seem a little strange, but this is a serious issue I have been wanting to write about for awhile now! So, learn why you need to get fit to get it up!

In the fitness industry, we often refer to “E.D.” aka Erectile Dysfunction as Early Death aka “E.D”.

Although there are many causes for Erectile Dysfunction, it definitely indicates something is wrong and in many situations, can be a symptom of some other very serious health issues.

If all the equipment is working correctly, when a guy gets turned on, his brain will send a message through the nervous system down the spinal cord to his penis. This message will result in a dilation of his blood vessels allowing blood to flow freely into the penis causing the penis to become hard and ready for sexual intercourse.

Read the rest of Get Fit To Get It Up

Posted in men's health by Sherri | No Comments

Know Better So You Can Be Better!

Sherri Bike_3It’s hard to do better if you don’t know better! So part of the…..

…..process of achieving any goal is to learn as much as you can about the process.

In terms of becoming as healthy as you can, start to become a student of nutrition, fitness, exercise, your body…The beauty of learning is it can happen in a variety of different ways through books, articles, DVDs, workshops, webinars, or mentors. If you want to improve your nutrition, start reading nutrition based articles, purchasing books on the topic, taking a healthy cooking workshop or hiring a nutrition consultant or registered dietitian to help guide you through the process. If you want to start exercising, read about proper conditioning and programming, purchase a DVD, take a practical clinic, or hire a personal coach or trainer who can hold you accountable and teach you safe and effective techniques. Read the rest of Know Better So You Can Be Better!

Posted in adherence, Fitness by Sherri | No Comments

Weekly Workout Routine

Pacific Crest_prepLast week we talked about the importance of moving your body and how to make that commitment.  Once you figure out the WHY, the WHAT is the easy part. So today, here are some specifics to make sure you include in your weekly workout routine.

Cardiovascular Exercise

Will improve your heart, lungs, circulatory system, muscles, bones – ok, let’s just say, it will improve your total body’s physiology. Ideally, you need to perform sustained cardio for a minimum of 20 minutes using aerobic activities like walking, running, biking, swimming, dancing or hiking to improve your endurance. Read the rest of Weekly Workout Routine

Move That Body

Sherri Mount Hood 2015It’s hard to be great if you don’t feel great.

It’s hard to live your best life and achieve all your dreams if you’re not at your physical best. 

Unfortunately, more than half of our population is overweight or obese and out of shape. The International Obesity released a report that says we expend about 500-800 calories less per day than we did a few decades ago. All the labor saving devises like remote controls, escalators, elevators, moving walkways and the internet that are supposed to be making our lives easier are in fact making us sick and slowly killing us. If you think about it, that’s equivalent to a 5-8 mile run!  That’s how much less we move our bodies today! Daily movement is absolutely critical to counteract our sedentary society. Read the rest of Move That Body

Posted in inspiration, Motivation by Sherri | No Comments

Watch Your Words Around Girls (and Boys!)

Sherri_BriannaIt is the season of swim suits and minimal clothing which can often lead people to be more conscious of their bodies and can result in depression and/or negative body image. 

Do you regularly comment about your body in a negative light? Do you constantly compare yourself to other’s bodies? Have you been verbal about not wearing a bathing suit because you feel too fat?

Remember that…..

….whatever say about your body sends a message to your daughters.

Young girls can easily interpret what you say to mean that a woman must be skinny in order to do the things she wants to do. She might begin to think that she must be thin in order to be beautiful enough to be seen in public. She might decide that she has to be lean in order to be loved and be thought of as beautiful. Read the rest of Watch Your Words Around Girls (and Boys!)

Posted in daughter, Nutrition by Sherri | No Comments