Nutrition Principle #4 to Losing Weight and Looking & Feeling your Best

Nutrition Habit #4: Stop Eating Three Hours before Bedtime

If you have planned your meals correctly throughout the day, you shouldn’t need to eat anything right before bed. Often the calories that are consumed after dinner are those that are eaten not because you are hungry and need the energy but because of habitual patterns or boredom. Think of it this way – you are just going to sleep. How much energy do you really need? If you find yourself needing to eat late at night, choose something that is low in calories just to get you by until morning.

So many men and women, myself included, experience incredible results when they implement this action step. Try it and see what happens.

Yours in health and fitness,

Sherri McMillan

Nutrition Principle #3 to Losing Weight and Looking & Feeling your Best

Nutrition Habit #3: Plan your meals so that you consume 5 small meals and snacks throughout the day

See if you recognize yourself in any of the following. You skip breakfast, guzzle coffee all morning and then, practicing great self-control, you eat a tiny lunch. By mid-afternoon, you are starving and so you grab a quick pick-me-up chocolate bar or muffin. By the time you get home, you are hungry, irritable, tired and ready for dinner. You stuff yourself at the dinner table and then snack all evening. You go to bed on a full stomach, and tomorrow the cycle begins all over again.

In today’s busy environment, this type of eating pattern is common and has your body working against you rather than for you. Many people who do not eat breakfast and consume only a very light lunch are tricked into believing that they are reducing their caloric intake when, in fact, they are actually setting themselves up for a snacking binge in the late afternoon, followed by an overload at dinner and into the evening. The result is just the opposite of what you intend: Total calories consumed during the day will end up being higher rather than lower! And the scale gives you the bad news that you are gaining weight.

The theory is this: Our bodies are not very good at burning calories from a big meal, especially in the evening when all our systems tend to slow down. Many of our evening calories, then, are more likely to be stored as fat.

Your metabolism, the rate at which you burn calories for internal functions, is like an engine – the more often you give it fuel, the better it works. When you deprive your body of food, even for short periods of time, your metabolism automatically slows down in order to preserve energy. And a slowed metabolism makes it much more difficult to lose weight and much easier to gain weight. The type of diet that is not consistent in caloric and nutrient intake will also lead to a more rapid loss in muscle tissue – we want to avoid this at all costs. The good news is you can get your body to work for you instead of against you. The rule should be that you do not go any more than three to four hours without eating something.

Think of starting your day by revving your internal engine. This means regardless of whether you are a breakfast person or not, you must develop the habit of having something to eat in the morning. Your momma was right – breakfast is the most important meal of the day but it does not need to be a 5-course meal. A piece of fruit with yogurt, or half a bagel with peanut butter or light cream cheese, or cereal and milk or eggs, toast and juice will do the trick. Then a few hours later, try a small snack like a piece of fruit and a cup of yogurt. By lunchtime, you are not going to have a problem making a healthy, low-fat, low-calorie choice. A half-sandwich and salad or bowl of chili or vegetable soup might be an appropriate lunch. A few hours later, in the afternoon, eat another light snack like a handful of walnuts, and some celery and carrot sticks or crackers and cheese. By the time dinner comes around, you will not be ravenous and you will be less likely to indulge and consume too many calories. This type of eating pattern keeps your metabolism revved all day, keeps your blood sugar at a healthy level, will keep your energy levels up and will help avoid the tendency to over-eat at any meal. You’ll be a lot more enjoyable to be around also.

Most of us have been conditioned to believe that dinner should be the largest meal of the day, so changing your eating patterns is not going to be easy. It will not happen overnight. You will probably have to change other old habits too. If, for example, you snack in the evening while watching TV, you might need to go for a walk in the evening instead. If you find yourself bored in the evening and eating because there is nothing else to do, think about enrolling in an evening course or start reading a good book. Breaking habits is very difficult in the beginning but eventually it will become second nature.

Yours in health and fitness,

Sherri McMillan

Nutrition Principle #2 to Losing Weight and Looking & Feeling your Best

Nutrition Habit #2: Drink More Water

Did you know that 50-70% of our total body weight is water? The brain is composed of 70 percent water, lungs are nearly 90 percent water and our blood is about 83 percent water, which helps digest our food, transport and eliminate waste and toxins, mobilize fat, and control body temperature. Think of it this way, every tissue cell, organ and system is comprised of water and functions optimally only in the presence of adequate water levels. So even fat loss will not occur at an optimal rate if you are in a dehydrated state. Plus water helps to suppress our appetite.

Water is our life force, in fact, we could only go a few days without water before our body would start to deteriorate and die. According to the American Dietetic Association’s Complete Food and Nutrition Guide, the average adult loses about two and a half quarts or about 10 cups of water daily through urine and sweat. Just cover your entire arm with a plastic bag and within a few minutes you’ll get a very visual display of how much water we lose in a day. Think of the good old-fashioned sweat suits designed to make you sweat and lose weight. Yeah, you lost weight but it wasn’t fat weight, it was very valuable water weight!

To maintain your body’s fluid balance, you need to replace at least the 10 cups of water (80 ounces) everyday. This amount needs to be increased in hot weather conditions or for those who exercise who may lose up to a liter per hour during a workout. Plus, as we age, there is a general loss of water in all tissues – it’s like the plum to prune effect! Wouldn’t you prefer to be a healthy, hydrated plum rather than a dried up, old prune?!

But, unfortunately most people exist on a daily basis in a dehydrated state. In fact common complaints like headaches, lack of energy, feeling tired and lethargic, being prone to sickness and injury, kidney stones, constipation and achy joints and muscles have been associated with dehydration. If most people would commit to drinking 10 glasses of pure water every day they would notice a great improvement in their overall health, body composition and energy levels.

Keep in mind though, we obtain water in our diets from drinks, either plain water or as part of other beverages and from solid foods, especially fruits and vegetables. So we encourage clients to get at least 80 ounces (10-8 ounce or 5-16 ounce glasses) of pure water and see how their body responds. Any other additional fluids you consume in the form of juice, milk, or herbal teas will be a bonus.

In the beginning, your body and its tissues are not used to this higher level of fluid and so they will initially just flush it out. And yes, you will be spending a great deal of time in the restroom but it won’t last long. Eventually, your need to run to the washroom all day should decrease. Your body will soon adapt to your hydrated state. You thirst mechanism will also become more efficient and you’ll find that the more you drink, the more thirsty you become. That’s a great sign!

Most people know they should be drinking more water but they don’t. We’ve found it’s not in the knowing, it’s in the doing! You’ll have to take some action steps to help you adhere to this goal. For example, purchase a water cooler for home and work so you always have cold, refreshing water available. Be sure to drink some water every time you pass the cooler. You can also purchase an 80 ounce water bottle from many grocery and department stores so you can fill up your bottle in the morning and make it a goal to finish the whole thing before you go to bed. This works great for a lot of people. Have your bottle with you wherever you go. If you don’t like the big water jug idea, drink a 16 ounce glass of water first thing in the morning and then 20 minutes before each meal and snack. You’ll easily hit 80 ounces. Many athletes use what’s called a ‘Camel-Back’, a water sac that hooks on like a back pack with a water-hose that allows you to drink easily and continuously throughout workouts. This is a great way to replenish all those extra fluids during tough workouts. During workouts, you should strive to drink 8 ounces of water every 15 minutes. Note: During long bouts of intense exercise (2 hours or more), you can drink TOO much water! It’s best to use a sports drink instead of just plain water, as this will help replace sodium and electrolytes lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening!

Take my word for it – water is important to your overall health. I hope this clarifies and provides better insight to the importance of water in your diet and weight loss.

Yours in health and fitness,

Sherri McMillan

Nutrition Principle #1 to Losing Weight and Looking & Feeling your Best

Nutrition Habit #1: Consume a balanced diet that is rich in Fiber

Carbohydrates (CHO):
are fruits, vegetables and whole grain breads, pastas and rice. Carbohydrates in your diet will be sent to your liver and either burned for energy or stored as fat (70% conversion ratio). Did you know the only energy your brain can use is carbohydrates? That’s why low-carb diets never work for the long-term. You wind up being tired, irritable and have a hard time focusing.

You will want to ensure your diet is 50-60% carbohydrate content – approximately 50% of your total calories should be in the form of fruits and vegetables and complex carbohydrates which are your whole grain products and no more than 10% from simple carbohydrates (cakes, cookies, ice cream etc.) Be sure to avoid white (enriched, refined, bleached) breads, pastas and rice. Avoid foods where sugars like High Fructose Corn Syrup are listed as one of the first few ingredients.

And you’re also going to want to limit your intake of no-fat or low-fat products. You are probably thinking “What? Limit no-fat foods? But aren’t they the answer to all my fat-loss prayers?” It is interesting to note that since the explosion of no-fat products onto the market, our population continues to get fatter and fatter! You would think we would start to get skinnier as we consumed more of these no-fat products! But what do you think makes those no-fat products taste so good? Sugar –and lots of it! And what do you think sugar is made of? A lot of calories! Excess calories, whether they come from no-fat cookies or full-fat cookies, are still going to show up on our hips and thighs and abs.

Protein: Protein gets broken down into small amino acids which go to the liver to be used for growth, repair, and maintenance of muscles and tissues. If not used, it will be converted to glucose and then fat (70% conversion ratio)

Balance your diet with 15-20% protein. You can go to our website at to determine your individual protein needs. Click on Client Zone. Then click on Cool Tools.

Good Sources of Protein:
*Salmon, along with most other fishes and sea foods.
*Poultry (w/out skin and white meat is leaner)
*Beef (Lean cuts)
*Pork (white cuts)
*Soy Products
*Egg Whites
*Whey Products

Fat: Fats get broken down into smaller fatty acids and are used for cell functioning, insulation (protection and warmth) and energy. If not used, it becomes an amazing source of stored energy
The average person carrying 30 pounds of body-fat is carrying 105,000 calories of stored energy – that’s enough energy to complete 40 marathons back to back!

Your diet should be 20-30% fat content. Note: A no-fat diet is unrealistic and unhealthy.

Reducing Fat: While reading labels, look at the order of ingredients. If fat is listed as one of the first, second or third ingredients, the product is likely to be high in fat and is best to be limited or avoided. Items like lard, animal shortening, oils, butterfat, whole milk solids, shortening, and margarine are all fats.

Some obvious foods that you are going to want to avoid are as follows:
*Fried foods – fried foods are saturated in fat and oil and calories!
*Creams – very high in fat content
*Processed foods – like cakes and cookies, etc.

While a reduction in fat is usually a good thing for most people, there is a point of diminishing returns and health risks. Just so you know, fat is the best fuel ever designed! We can make fat out of almost anything we eat and use it for energy. Can you imagine if your car could do that? Put in potatoes and the engine miraculously converts them into gas. In goes apples and instantly we get gasoline. Fat is an amazing fuel that provides us with a limitless amount of energy. Instead of hating fat and blaming it for all our problems, we should be astounded and respect it for its outstanding capabilities. Certain fatty acids are also necessary for good health, and “fat soluble” vitamins require fat for absorption into the system.

It is true that most people do not have to worry about getting too little fat in their diet, but there is another reason to be less obsessed about reducing fat to super-low levels; fat contributes to feelings of satiety (fullness) and helps reduce food cravings. Many people who cut a lot of fat out of their diets, often eat far too much of other ”non-fat” foods that are high in calories. So the key is to just make sure that your total fat intake is within the accepted guidelines of 20-30% of total daily calories. No more than 10 percent of this should come from saturated fats. The average fat content of most diets is greater than 43 percent – this of course, is one of the reasons our society is getting fatter! When deciding to reduce your fat intake, remember that there are fats in your diet that are obvious – these are the ones you can see – foods such as butter, margarine, cooking oils, spreads, and fat on meat. And there are also fats that are hidden in processed foods such as cakes, cookies, ice cream and potato chips. It will be important to limit your intake from both these fat sources.

Unsaturated fats, especially the monounsaturated ones, are considered healthier and are found in nuts, seeds, olives, and vegetable oils. However, we’ve discovered many people consuming very high amounts of nuts because they’ve heard or read nuts are healthy. A healthy amount of nuts is a HANDFUL. More than this and you are consuming a huge amount of calories. They call it “Trail-Mix” for a reason! You should be on a HIKING TRAIL expending a huge amount of calories to need the energy from the trail-mix. It’s not called “Office-Desk Mix” or “Sitting watching football Mix”!

Increasing your Omega 3 & 6 Fats found in fish, walnuts, olives, avocados, flaxseed is also a healthy habit. You can obtain healthy levels by eating a 4 ounce serving of fish three times per week or 2-gram fish oil every day or an ounce of walnuts a day.

Saturated fats are found in animal products such as beef, butter, dairy products and lard. You have probably also heard of trans fatty acids. These are the end products of a process called hydrogenation, in which vegetable oils are hardened. You should avoid consumption of this type of fat. Butter is a saturated fat and margarine contains trans fatty acids, both of which can increase the risk for heart disease.

As you begin to reduce the amount of fat and increase the amount of fruits, vegetables and whole grain products in your diet, your fiber intake will automatically increase. Fiber is so important in our diets because it keeps us full longer therefore, helping to suppress our appetites. But as you initially start to adopt many of these healthy habits, you may notice that you start to experience a lot more intestinal gas. To reduce the initial negative effects of a high fiber diet, change your diet gradually, and soon your body will adapt to your new, healthier diet. You may also want to consider taking a product that will help you manage these side-effects such as Beano. You’ll get the recommended 20-35 grams of fiber each day by consuming a minimum of 2 servings of fruit, 3 servings of vegetables and 4 servings of whole grains.

Sample Meals when you’re Busy:

You’ve got to get the kids ready for school…laundry started….dishwasher emptied. You’ve got emails to answer…Appointments and meetings to make…Projects to complete…Your daughter needs to be dropped off at soccer practice; your son at basketball. Many people report that life is so busy that it’s difficult to stick to a healthy eating plan and instead, they find themselves resorting to fast-food way too often. But eating well is what’s going to provide you the energy and the mental stamina to perform at your best. Here are some quick solutions to eating healthy:

Try these balanced, quick breakfast options: You have got to eat breakfast no matter how busy you are. Think of it as filling up on an empty tank. Imagine how much better your engine will rev when it’s got what it needs.

*low fat yogurt and some mixed raisins, granola and dried fruit
*cold or hot cereal with milk and fruit
*toast and fruit
*peanut butter and banana sandwich
*bagel with cream cheese and a piece of fruit
*homemade muffin and a banana
*fruit smoothie made from milk, yogurt and fruit

Here are some easy, lunch ideas to go:

*raw veggies with a container of plain yogurt for dipping
*sandwiches (tuna in pita bread or thick whole wheat bread, vegetables & cheese on a bagel, turkey & vegetables in pita bread, ricotta cheese & jam on your favorite bread, hummus & tomato on a baguette, cottage cheese & pineapple on a kaiser bun)
*pita pizzas with vegetables and tomato sauce
*low fat crackers and cheese
*left-overs from dinner
*soup or chili made on the weekend
*baked potato
*pasta salad made on the weekend

Here are some healthy mid-morning and a mid-afternoon, low-fat, high-energy snack ideas.

*low-fat yogurt and fruit
*raw vegetables and yogurt dip
*fruit and yogurt dip
*Powerbar or Harvest crunch bar
*Rice Cakes
*glass of juice or milk
*hard boiled egg
*low-fat crackers and cheese
*a couple fig bars

Wind down in the evening with one of these dinner options:

*Whole grain Pasta with Marinara Sauce
*Salmon, Tuna or other fish option with vegetables and brown rice
*Vegetable stir fry with chicken, beef or fish
*Homemade Pizza
*Hearty salad with chicken, nuts and crunched tortilla chips

It’s difficult to achieve great things and be great, when you don’t feel great. So make the commitment to paying better attention to your nutrition, and enjoy the positive consequences to all areas of your life.

Free Days:

And when we say balanced – we really means balanced. A balanced diet will help you maintain a healthy body composition and weight and provide you with the nutrients for optimal health and functioning. All foods can be eaten in a healthy diet – you just need to have some boundaries and parameters. A successful nutrition plan will focus on what you need to be consuming every day rather than what you should not be eating. For example, set a goal of eating 3 fruits for the day instead of deciding to not eat any chocolate. In addition, allow yourself one or two “free” days every week. For example, if you love pizza, and chocolate, then one day a week allow yourself to indulge in these items. This will eliminate the feeling of being deprived of your favorite foods and you will be less likely to experience the inevitable binge that goes hand-in-hand with total elimination of your favorites. This type of plan is feasible for most people. You are not telling yourself you are never going to eat chocolate again, but instead, just limiting how much and when you will indulge. Just make sure you don’t go crazy on your free days. It’s not a free ticket to gorge! And try to avoid making deals with yourself regarding your free days. If Saturday is your free day, make sure you stick to Saturday. For example, avoid indulging on Thursday because there’s an office party and then promising that on Saturday, you will skip your free day. Often you end up of taking more free days than you agreed to and all of a sudden every day turns into a ‘free’ day.

I suggest (and follow) the 80:20 rule for nutrition, which states that if you are eating well 80 percent of the time, you can allow yourself to indulge the other 20 percent. Eating well 80 percent of the time will definitely keep you healthy and will be a much more enjoyable process. This type of belief system is long-term focused. It is important that you decide to only do things that you can see yourself doing for the rest of your life. The only way to do this is to achieve your goals while upsetting your life as little as possible. Look at it this way – even our Northwest Personal Training Personal Trainers indulge so don’t try to be ‘perfect’. That will just set you up for disappointment!

Yours in health and fitness,

Sherri McMillan

Understand these simple nutrition principles to help achieve and maintain your ideal weight.

Most people approach nutrition and dieting with unbelievable will power and determination. But unfortunately, will power will only last so long then biology and physiology takes over. Here’s an analogy – Try holding your breath under water for as long as you can. No matter how much you want to stay underwater, eventually biology kicks in and you have to come up for air. The same holds true with dieting. If you’re eating in a manner that stimulates your appetite, eventually, you are going to give in to the cravings regardless of how bad you don’t want to. So by understanding and adhering to the following nutrition tips you will approach nutrition and fat loss in a more educated fashion. You are going to outsmart your system!

Do you remember this physics principle? Energy cannot be created nor destroyed; only transformed from one form to another. So energy coming into our bodies through food or drink must be transformed into another form of energy – either the energy to produce movement or stored energy (body fat) for later use.

Consider the following Weight Loss/Gain/Maintenance Equation:

Weight Lost: Calories In < Calories Out
Weight Gained: Calories In > Calories Out
Weight Maintained: Calories In = Calories Out

You can’t change this equation. But it’s important to understand all the variables that control each part of the equation.

What Controls Calories In?
Eating and Drinking provides you with calories in. You’ve probably heard that a calorie is a calorie. And although this is true, some calories that you consume can actually stimulate your appetite causing you to eat more. Or some foods are so dense in calories but provide such little volume that when you eat them, even though you’ve consumed a great deal of calories, you’re still hungry. And some food make you tired and less likely to want to move your body and less able to perform at your best. If your goal is fat loss or weight management, the best foods to eat are nutrient-rich foods that are lower in calories, fill you up and suppress your appetite. If your goal is to improve your energy levels and perform at your best, the best foods to eat are also nutrient-rich foods.

What Controls Calories Out?
You either expend calories by using them, storing them for later use or excreting them as waste

We use calories through:
*BMR: Basal Resting Metabolism – the amount of calories we expend at rest just to exist as human beings. BMR can be raised (This is what we want): eating, exercise, muscle mass (1lb of muscle expends 40 calories/day. BMR can also be lowered (This is what we don’t want): skipping meals, starving, resting
*NEAT – Non-exercise activity thermogenesis – Spontaneous Activity
*Excess post-oxygen consumption (EPOC) – The extra energy we burn after a workout is done
*Food Thermogenesis – The energy expended to digest food; the cost of digesting foods differ

The bad news is that it’s a lot easier to put the calories in than it is to take the calories out. Think of it this way. How long does it take to burn 1000 calories? About 90 minutes of exercise or 10 miles of running! How long does it take to consume 1000 calories? In about 5-10 minutes! So nutrition is at least half the battle in terms of losing body fat or maintaining your ideal physique.

There is no trick to eating well. It is the stuff we have all heard before. Drink lots of water. Consume your required intake of fruits, vegetables and whole grain products. Minimize fat, alcohol and sugar intake. But there seems to be a gap between knowing what to do and actually adhering to these simple guidelines. There is no special grapefruit, cabbage, Low-protein or High-protein diet or pill that will get you the results you want quickly. And knowledge alone is not power! We all know what we have to do! It is finding the motivation and inspiration to make and adhere to very small changes in our nutrition plan that will facilitate success. Finding the motivation to stick to a healthy nutrition plan day-in-day-out is all it takes. Here’s the good news – you don’t have to starve yourself and you don’t have to limit your diet to carrots and broccoli.

With nutrition, the very small changes to your eating habits will often bring about big differences. The new habits just need to be consistent on a long-term basis. Perhaps start with one area at a time. Once you have that habit mastered, tackle the next nutrition goal. One step at a time and soon your diet will provide you with all the nutrients necessary to achieve optimum health.

Over my next series of blogs, I’m going to provide you with some easy nutrition tips and guide you through designing your own nutrition program. It is necessary for you to design a program that you realistically believe that you could follow for a life-time. Remember, I do not believe in any quick fixes. We’re talking about a life-long effort.

Yours in health and fitness,

Sherri McMillan

Missing a Workout is so much more than Missing a Workout!

Consider how much discipline it takes to workout three to five days a week. Think about how hard it is to keep stretching beyond our comfort zones and how challenging it is to exercise at high intensities. Consider the self-resolve required to eat healthy foods and drink lots of water every day when temptations surround us everywhere we go. But if you have the courage to respect your body – the temple that houses your mind and spirit – personal mastery will not be far away. It says a lot about who you are as a person when you invest the time to take care of yourself. It says you respect and love yourself enough to do the things necessary for you to be at your personal best. Each time you get into the gym for a workout on a day when you just don’t feel like exercising, you grow a little stronger as a human being. Each time you go for a run or walk on a cold winter’s day when you just feel like staying under the warm, cozy covers, you strengthen your character. When you endure a tough workout, it enables you to persevere through any other challenge in your life. Working on improving your physical conditioning will not only enrich your life and make you a better person, you’ll also become a better parent, a better spouse, a better and more productive worker, and a better friend.

Exercising regularly, eating well and taking the time to relax and nourish your body will make you feel happier. It will provide you with more energy than you have ever known. It will give you greater stamina and mental toughness and make you a clearer, stronger thinker. It will make you more patient and loving. There are 168 hours in a week. Surely each and every one of us, regardless of our hectic schedules, can carve out three to five of them to care for our bodies and work on mastering our physical state.

You must remember that a missed workout is much more than just a missed workout! When you miss a workout, you don’t just stay at the same level you were at – you actually take a few steps back. Every time you miss a workout, you have done something to strengthen the habit of not working out. When you’ve made the promise to yourself to exercise so many times per week and then you break that promise, you start to lose trust in yourself. With each missed workout, you start to lose self-confidence and begin to question whether you can actually stick with it at all. A missed workout fuels self-doubt and makes that negative habit stronger. Miss enough workouts, and eventually that negative habit of not working out will replace the positive habit of exercising that you have worked so hard to cultivate. Every time you fail to do the right thing, you fuel the habit of doing the wrong thing. So the next time you’re trying to justify pressing the snooze button and skipping your workout, or working through lunch instead of taking a walk break or heading right home after work instead of stopping at the gym, just don’t do it. Don’t even think about it. Don’t even allow yourself the opportunity to talk yourself out of doing what you know you need to do to be at your best. Just remember that you’ll feel like a million bucks once you’re done. The real challenge for most people is not the workout itself, but actually overcoming the negative thoughts that try to sabotage very good intentions.

“The greatest irony of our physical life is that when we are young, we are willing to sacrifice every bit of our health for wealth, and when we grow old, we are willing to sacrifice so much of our wealth for just one day of health.” Don’t let this happen to you. The little things in life are actually the big things and the quality of success that you will experience in your life ultimately depends upon the tiny choices you make every minute of every hour of every day. It’s the small daily acts and habits that define how big we end up living.

Looking Good, Feeling Great & Living Life to the Fullest!

Last 3 Exercises for your Pumping Nothing Workout

Today is Day 7 – the last day – of your Pumping Nothing workout. You now have 21 different exercises you can do absolutely anywhere with no equipment whatsoever. So the next time you can’t get to the gym, are on holidays or on a business trip…NO EXCUSES!

Here are your last three exercises to complete your Pumping Nothing Muscle-conditioning workout.

Try about 60-90 seconds for each exercise for a 4.5 minute mini-circuit. You might be motivated to just follow along with this clip and get a few minutes of movement. Or you might combine all clips for a 40 minute blast.

If you can’t view this clip, here is the direct link to YouTube:

Today’s exercises are:

Hamstring Curl
*Stay strong in your core
*Resist on the way in and on the way out
*Do for about 60-90 seconds total each side

Plank, Cobra & Downward Dog
*Keep your core strong throughout the entire set
*Continue for 60-90 seconds total

*Keep you abdominals contracted throughout the entire set
*Contract your glute muscles on the way up and on the way down
*Try for 60-90 seconds total each side

Yours in health and fitness,

Sherri McMillan

3 more Muscle Toning Exercises you do with no equipment

Today is Day 6 of your Pumping Nothing workout – 18 different exercises you can do when you can’t get to the gym, are on holidays or on a business trip. I took my nephew, niece and sis through this workout when I was hanging out at their place in Canada and it kicked their butt. So whether you’re just getting started or you’re hardcore, there’s something for you!

Here are the next three exercises to add to your Pumping Nothing Muscle-conditioning workout.

Try about 60-90 seconds for each exercise for a 4.5 minute mini-circuit. You might be motivated to just follow along with this clip and get a few minutes of movement. Or you might combine all clips so far for a 30 minute blast.

If you can’t view this clip, here is the direct link to YouTube:

Today’s exercises are:

Standing Side Leg Lift:
*Try not to lean while you lift your leg to the side
*Do for about 60-90 seconds total each side

Tricep Pressups
*Keep your core strong
*Continue for 60-90 seconds total

Opposite Arm and Leg Extension with Rotation
*Keep you abdominals contracted throughout the entire set
*Focus on reaching and lengthening versus lifting upwards
*Try for 45-90 seconds total each side

Yours in health and fitness,

Sherri McMillan

Day 5 of your Pumping Nothing workout brings you 3 more exercises you can do anywhere!

Today is Day 5 of your Pumping Nothing workout. You now have 15 different exercises that you can do absolutely anywhere using no equipment whatsoever. Keep these emails on file for the next time you can’t get to the gym, are on holidays or on a business trip.

Here are the next three exercises to add to your Pumping Nothing Muscle-conditioning workout.

Try about 60-90 seconds for each exercise for a 4.5 minute mini-circuit. You might be motivated to just follow along with this clip and get a few minutes of movement. Or you might combine all clips so far for a 25 minute blast.

If you can’t view the clip above, click below for the direct YouTube link:

Today’s exercises are:

Airplane/Knee Lift/Walking Lunge & Touch Down
*Try a mini-lunge, intermediate or deep depending on how strong your knees are
*Keep your core strong into airplane and as your reach towards the ground
*Do for about 60-90 seconds total

Side Pushups
*Continue for 45 seconds each side

Full Sit-ups + V-sit Rotations
*Keep you abdominals contracted throughout the entire set
*Focus on a long spine during the rotations
*Try not to use any momentum or strain during the full sit-ups
*Feel free to adjust your range of motion during the full sit-ups
*Try for 60-90 seconds total

Yours in Health and Fitness,

Sherri McMillan

3 more Muscle Toning exercises you can do anywhere!

Today is Day 4 of your Pumping Nothing workout. Keep these emails on file for the next time you can’t get to the gym, are on holidays or on a business trip. There are never any excuses for why you can’t get your workout in because everything you will ever need, you will always have with you!

Here are the next three exercises to add to your Pumping Nothing Muscle-conditioning workout.

Try about 60-90 seconds for each exercise for a 4.5 minute mini-circuit. You might be motivated to just follow along with this clip and get a few minutes of movement. Or you might combine the last few clips for a 20 minute blast.

If you can’t view this video clip, click on the following direct YouTube link:

Today’s exercises are:

Lunge & Kick
*Try a mini-lunge, intermediate or deep depending on how strong your knees are
*Keep your core strong as you kick
*Do about 45 seconds each leg

Supine Arm Presses
*Continue for 60-90 seconds total using various angles

Prone Back Extensions – Upper/Lower/SkyDive
*Keep you abdominals contracted throughout the entire set
*Focus on reaching and lengthening versus lifting upwards
*Try for 60-90 seconds total