Tag Archive

Christmas Thanks

Published on December 25, 2017 By Sherri

MERRY CHRISTMAS! 

During the Christmas season of giving, it’s nice to sit back and contemplate what we are grateful for. It’s a positive action to make a list of the people we love and appreciate and the things we couldn’t imagine living without. So in this spirit, here is a list of things you can be thankful for, from a fitness perspective. Read more on Christmas Thanks…

10 Mindful Tips to Dramatically Improve Your Holidays

Published on December 18, 2017 By Sherri

Most of us look forward to the holiday season and yet, many people also report higher levels of stress throughout the festivities…the endless responsibilities from getting your cards out, decorating the house inside and out, finding the perfect gifts for your loved ones and attending every social party and get-together can add a lot of pressure to someone’s life! Whether or not you buy into the holiday season, we all probably experience some level of stress at this time of year.

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12 Days of FITNESS

Published on December 4, 2017 By Sherri

Workouts tend to take a back seat during the holidays. Last week, I provided you a 31 day challenge to help keep you on track during this busy season. Today, I want to provide you a simple, at-home workout using nothing but your bodyweight that you can do anywhere, anytime. It will help keep your fitness in check, the typical holiday weight gain at bay and your spirits high during a typically stressful time of year.

You can do this workout in a variety of different ways:

  1. Do each exercise listed below for 1 minute for a 12 minute workout. Do this 2-3x/week
  2. Do each exercise listed below for 1 minute whenever you can giving yourself a number of 1 minute, mini, energy boosts throughout the day. It may take you all day to get your 12 minute workout in, but you’ll feel great knowing you got it done. Sometimes during the holidays, a minute is all you can spare!
  3. Or if you’re feeling super energetic, perform this workout just like the 12 Days of Christmas. The first time around, you do a 30 second plank. The 2nd time around, you do 2 Burpees and a 30 second plank. The 3rd time around, you do 3 Forward Hops, 2 Burpees and a 30 second plank. Continue until you’ve completed all 12 days of Fitness!

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Maintain Your Health This Holiday Season

Published on November 27, 2017 By Sherri

We are now deep into the holiday season and most of you are going to struggle to try and fit in your workouts on top of all the parties and shopping and other commitments. Most gyms become ghost towns in December as people fall off the wagon fully intending to get back on track for New Years Resolutions. But there’s no reason you have to allow the holidays to alter your commitment to your health and fitness. Every December we host a challenge for our clients that keeps them on track. In fact, December can be our busiest month at the studio.

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Working Out When There is Fire All Around

Published on September 11, 2017 By Sherri

With the recent fires in the Gorge and throughout the Northwest, it feels like we are surrounded by smoke and fires. Many have questioned whether it’s still okay to exercise outdoors with smoke in the air.

The Environmental Proection Agency (EPA) has created the Air Quality Index (AQI) to answer that question. This index can tell us how clean or polluted our air is, and what associated health effects might be a concern. It measures particles in the air, carbon monoxide, sulfur dioxide, nitrogen dioxide and ground level ozone.

AQI is measured from 0 to 500, with the higher the AQI number, the greater the level of air pollution and greater health concerns. Read more on Working Out When There is Fire All Around…

Bike To Get Fit

Published on April 3, 2017 By Sherri

Sherri Bike1Cycling is a low-impact activity that works your heart and lungs, strengthens your lower body and burns some calories. Plus it gets you outside which is good for your body, mind and spirit!

Most of us have rode and owned a bike at some point in our life so there’s some muscle memory there and should be easy to get started.

Already Have a Bike?

Great, but if you haven’t rode it for a while, it would be wise to go get it tuned up. Head to http://www.vancouvercyclery.com/ or http://www.camasbikes.com/ locally or https://www.westernbikeworks.com/ in Portland.

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10 Minute Holiday Workout – Week 4

Published on December 26, 2016 By Sherri

img_0558So far, we’ve covered a Bedroom, Kitchen and Living Room workout. Today, we’ll add a Dining Room workout to your repertoire that will counteract all the calories you’ll be consuming in that very room!

Anyone can commit to 10 minutes! And these short burst of movements will make you feel better, reduce your stress, increase your energy and assure you get a jump start on those New Year’s Resolutions!

And 10 minutes done right can be a fabulous mini workout and can definitely challenge your body!

10 Minute Holiday DINING ROOM WORKOUT:

This one you can do while you’re setting the table or during clean up!

Warm up first.

Perform each of the following 5 exercises for one minute and repeat 2 sets for a total of 10 minutes. Feel free to take breaks within each one minute set and you can also take a break in between the 2 sets if needed.

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Favorite At Home Exercises

Published on December 1, 2015 By Sherri

The holidays are upon us making it more difficult to get to the gym. The good news is you don’t need a gym to stay in shape over the holidays! Here’s my list of the most effective at home exercises!

Lunges:

lungebStand in a staggered stance with one leg positioned in front of the other leg.  Keep the front knee over top of the ankle or foot.  Keep the back knee underneath or slightly behind your hips.  Slowly lower the back knee towards the ground keeping the front knee over top the ankle/foot  the entire time. Only go as low as you feel comfortable.  Keep your body weight positioned over the front leg – this is your working leg.  Maintain proper posture and keep your abdominals contracted.  Complete 8-15 reps each leg.  Intermediate:  Same as above but lunge lower.  Advanced – Perform the same exercise as above but start to add resistance by holding weights. Read more on Favorite At Home Exercises…

Indoor Cardio Workouts

Published on February 24, 2014 By Sherri

The weather has been nasty lately leading most of us to retreat into the warmth and comfort of a fitness facility to condition our bodies. But many people waste a lot of time and energy training improperly on indoor cardio machines.  Here’s a few tips to reduce the boredom and monotony of your indoor cardio workouts and assure your technique is top notch.

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Best Exercises For Toned Abs!

Published on April 2, 2013 By Sherri

What are the Best Exercises for a toned abs/abdominal region?

legextensionb1Spring has arrived and that means summer is just around the corner.  I’m sure that makes many of you just as happy as me!  It’s also motivation for many of us to shed some of those winter layers and get into beach-body shape.  Desiring a toned, fit physique is normal and for many, the stomach region is a major problem area.  Abdominal crunches have become the gold standard of ab exercises, but they may not be doing as much as we think to give us the toned mid-section and strong torso we need to play sports, walk, lift or perform other daily activities.

Read more on Best Exercises For Toned Abs!…