Top 10 Secret Tips The Pros Use To Get Results When Lacking Time

Fitness Professionals are just as busy as the average American and they struggle to get their workouts in just like everyone. Consider this…you’ve been at the gym all day working and training clients. Often, at the end of your shift, you just want to go home and the last thing you want to do is stay longer at the gym to get your own workout in. So how do Fitness Pros stick with it?

Here’s Some Tips From The Pros:

  1. Make It A Priority
    • Trainers realize that their life is better, they feel great and are more productive when they do exercise. Secondly, they have learned to be efficient and effective in their life to know how to fit workouts in that don’t necessarily require more time. Third, they understand if they can’t be disciplined enough to walk their talk, how are they going to teach and coach others to do it! So NOT working out is NOT an option! And NOT working out, shouldn’t be an option for you either!
  1. Let’s Do It Together
    • If you are friends with a fitness pro, most likely they will talk you into going for a hike, bike ride, run, taking a class or working out together. Fitness Pros combine their workouts with their quality time with loved ones. They recognize they don’t have the time to do both separately but by combining they can do it all!
  2. Go Hard
    • Trainers often replace long duration and easy intensity cardio with short and hard interval training.  You can accomplish the same workload in a shorter period of time so when you don’t have a ton of time, go hard and fast.
  3. Combine Exercises
    • Trainers often combine muscle conditioning movements.  For example, instead of doing one set of squats and then one set of overhead shoulder presses, they will combine the movements and do a squat with an overhead shoulder press at the same time.  Or instead of a separate set of lunges and bicep curls, they will do them at the same time. This an efficient way to train and saves a ton of time!
  4. Keep Moving
    • Trainers oftensequence their exercises to remove any rest periods.  So for example, instead of doing 3 sets of bench press with a minute rest in between, they might do their core training in between their Bench Press sets.  Or they might perform lower body and upper body exercises back to back with no rest in between. Removing the rest periods can save a ton of time!
  5. Cardio/Muscle Blast
    • Trainers often don’t have the time to do separate cardio and muscle workouts so they will often workout in a way that allows them to train both fitness components at the same time. They may intersperse cardio segments in between muscle conditioning exercises or perform circuit workouts with high intensity callisthenic exercises that condition muscles and the cardio system.
  6. Less Reps
    • Instead of doing high-endurance muscle conditioning, which takes longer, trainers often lift heavier and keep repetitions between 8 and 12.
  7. Move Your Body ALL The Time
    • Trainers get a ton of activity all day just because they are moving around so much as they are training clients, even if it’s not their own workout. So try to emulate that in your life…just move more and you won’t have to spend hours and hours in the gym!
  8. Focus!
    • Trainers focus on what they are doing when they are working out to maximize their workouts and results. We can’t tell you how many times we see gym-goers zoning out watching TV or reading a magazine while workout out.  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.
  9. Motivation
    • Trainers fully understand what they need to do to get it done. If they’re just not feeling it, they may rely on their favorite, high-energy pumping music playlist to find their inner motivation. Or they may watch a 2 minute youtube clip highlighting inspirational athletes that will get them going. Or they may call a workout buddy to join them for their workout to assure they get it done.

Trainers realize that instead of exercise taking up too much time, it will actually give you more time, energy and increased productivity. They realize they look better, feel better and live a better life when they workout and take care of themselves so they just do it.

Yours in health & fitness,
Sherri McMillan

Girlfriends Half Pic 2016Join us for the….
Girlfriends Run for a Cure Half & Quarter Marathon October 15th, 2017 in Vancouver, WA.

Recruit your best girlfriends and help raise funds for Breast Cancer Treatment, Research & a Cure!




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Fine Tuning Your Cardio Workouts to Maximize Fat Loss

In order to maximize caloric expenditure, we need to maximize the amount of oxygen we are consuming during cardio workouts. We utilize more oxygen when we involve more muscle mass. So any activities that involve more muscle mass will make your fat loss program a lot more efficient. 

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Mix It Up In The Weight Room

If you have been doing the same program and the same exercises in the weight room, it’s time to change it up. Although there are a lot of different ways to lift weights, the only perfect resistance program is one that changes. A program that we design today, may be perfect today, but in about 4-8 weeks, it will no longer be as effective.This is due to the Overload Principle – a training principle that you must understand in order to experience ongoing results.

When you first begin exercising, the body is exposed to a stimulus that it’s not used to and it will be forced to respond in a positive fashion by getting stronger and fitter. This is called a physical adaptation, which means that your body has structurally, biomechanically, and physiologically improved. But simultaneous with the physical adaptation is the physical plateau that many people experience. In order to experience ongoing results, the body must be stressed or stimulated to a greater degree than what it is used to. We know that the body needs to be challenged in order to progress. This overload principle can be adhered to by changing your program in a variety of different ways.

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Mind Games Get You Through a Workout….

….or race!

Have you ever struggled to get through a workout? We’ve recently had a number of local athletes complete an Ironman Triathlon which consists of a 2.4 mile swim, 112 mile bike and 26.2 mile run. Can you imagine how mentally tough you need to be to get through the training to prepare you to race and complete these types of distances?! Can you imagine swimming and biking for that long and then having to start a marathon in the middle of the day?! It is physically and mentally grueling and Ironman athletes report that they have to play mind games all day to get to the finish line.

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Fat AND Fit

Are you carrying a lot of extra body fat? Although our society as a whole tends to fat-shame, the good news is some evidence suggests that fitness is more important that fatness, as the primary factor in reducing someone’s risk for developing various health problems. The message is this…..

… is very important whether you’re fat or not. In fact, if you are an exerciser who carries a significant amount of body fat, you can still be fitter and healthier than someone who doesn’t exercise at all and may be skinny.

If you’re not working out, you need to start and if you lose weight on the way, which you will if you follow a good workout program, it’ll be a bonus. Read the rest of Fat AND Fit

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How Do You Make Exercise Fun?!

Most people think exercise is a chore and can’t wait until it’s over. Others can’t even find the motivation to get started and wonder how others can find any joy in Running, Bootcamps or Yoga.

The key to sticking to any fitness program is finding an activity that you enjoy enough to do regularly – that means months and years after you originally set your goals, you’re still going at it. 

When deciding whether an activity is the right one for you ask yourself some of the following questions:

  • Do I find the activity pleasurable? Do I like it?  Is it a lot of fun? Does it make me happy?
  • Am I interested in the activity? Is it stimulating?
  • Do I get absorbed in the activity?
  • Do I feel energized during or after the activity? Is it invigorating? Is it refreshing?
  • Does the activity give me a sense of accomplishment? Is it gratifying?

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Focus On Your Staples For The Summer

Most people find themselves very busy in the summer between kids being home from school, vacations, camping, BBQs and get-togethers. This can cause even the most die-hard fitness enthusiasts to get out of their normal, consistent routine causing their fitness to suffer. But if you…..

…..focus on the staple movements, those that give you the biggest bang for your buck, you can get a lot more done in less time.

Movements that are compound, integrated, multi-muscle, and multi-joint such as squats, lunges, pull-ups, push ups etc. will allow you to continue with great progress even when your workout duration or frequency is reduced over the summer. Plus, many of these movements can be done anywhere so no excuses all summer long!

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Racing and Training in the HEAT

We just returned from Pacific Crest event in Sunriver where thousands of athletes were racing Endurance events including the 72.3 BEASTMAN, Olympic and Sprint Triathlons, Marathon, Half Marathon, 25K Trail Run and more in excessive heat with temperatures above 90 degrees! Most got to the finish line so we thought we’d share some tips that helped them endure that may also help you stay on track with your fitness routine during these warm days!

Here’s some tips to assure you continue to race strong during soaring temperatures:

Drink plenty of hydrating fluids before, during, and after exercise

The American College of Sports Medicine encourages exercisers to consume approximately five to 10 ounces of fluid every 15 minutes during workouts (that’s equivalent to about 3-5 big gulps of water). Many athletes carried water with them in a bottle or CamelBak during their races.

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Who Are Your Fitness Peeps?

Sherri_class_ladiesOnce you decide to start a health and fitness program, sure, you can go it alone but many people report that having a group of people to work out with can provide the perfect environment for life transforming results. It’s one of the reasons for the success of the CrossFit program – Cross Fit is all about your workout community, your tribe, your workout support group. They will inspire, challenge and support you whether you are a rookie or a hardcore athlete and here’s why…

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Makeover Challenge

15032044_10153833048361946_606800157028111615_nEvery year, we host a Spring Makeover Challenge for our clients to help them shed that winter layer and get in great shape for summer. Each year, I like to participate in the challenge also; first, to be right there working hard side by side with our clients; and secondly, because I too enjoy a little extra warmth in the winter and like to get rid of it in the spring. So as the challenge comes to a close and we go into maintenance or to the next level, depending on our goals, I’d like to share some of the tips that were very helpful for me this year.

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