Tag Archive

Sleep More To Lose Weight!

Published on November 26, 2018 By Sherri

Sleep more and lose weight – now that seems like a program that a lot of people can commit to! Although it may seem like it’s too good to be true, there’s a lot of truth to the fact that a lack of sleep has been associated with weight gain. Recent literature is touting the importance of sleep in terms of optimal health and fat loss. It is now clear that when the body doesn’t get the 7-8 hours of sleep every night that it needs to rejuvenate, repair and heal, it finds ways to compensate for the lower levels of serotonin and dopamine caused by lack of sleep. The body reacts by increasing appetite and craving foods with sugar and fats that instantly give you the immediate release of serotonin and dopamine.  It also causes you to store more fat as a defense mechanism to provide you the energy to help manage the longer days. So get to bed early and allow your body to function as it’s designed it! As an added benefit, if you’re in bed at a decent hour, you’ll be less likely to be munching of high calorie, late-night snacks.

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Spring Into Shape For Summer – Week Eleven

Published on May 14, 2018 By Sherri

People often become what they believe themselves to be. If I believe I cannot do something, it makes me incapable of doing it. But when I believe I can, then I acquire the ability to do it even if I didn’t have it in the beginning.”  Mohandas Gandhi

We have two weeks left to our Spring Into Shape For Summer Program. But there is NO finish line with fitness so this is just a beginning to your Best Life!

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4 Most Important Tips to Winning at Fitness

Published on January 1, 2018 By Sherri

HAPPY NEW YEAR!!!

It is January 1st and human nature has many of us resolving to make some major changes in our lives. Maybe we’ll decide to start an exercise program, start eating better, quit smoking or lose a substantial amount of weight. Regardless of the goal, have you ever wondered why most people set the same New Year’s Resolutions year after year?  That’s because by March 1st, 80% of people have thrown in the towel on their original ambitions. With that kind of failure rate, I’m convinced that it’s not a problem with the person but rather the process. Most people set themselves up for failure before the clock even strikes midnight because they attempt to do too much too quickly. They don’t do any planning and they have no idea how to monitor their progress. When it comes to health and fitness, your chances for success will improve dramatically if you approach things differently. Read more on 4 Most Important Tips to Winning at Fitness…

Fat AND Fit

Published on July 31, 2017 By Sherri

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…..

…..fitness 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 more on Fat AND Fit…

Spring Time Tune-Up

Published on February 20, 2017 By Sherri

15873399_1383106268387591_1782205216556697909_nSpring is just around the corner and as the days get longer and the weather gets nicer, it inspires many to ramp things up and do a little health and fitness makeover or Spring Cleaning for your body so to speak.

Here’s a few easy tips that you can slowly adopt over the next month so you start to look and feel your best for spring and summer. Read more on Spring Time Tune-Up…

Spring Into Summer Fitness!

Published on May 2, 2016 By Sherri

Sherri Mount Hood 2015Spring is here and summer is just around the corner. This time of year always seems to motivate people to start taking better care of their health. We start to experience some good weather and people head outdoors in swarms walking, hiking, cycling or just playing with their kids at the park.

But not only do people start becoming a lot more active, many also start to become really conscious of the extra layers of fat they’ve been storing throughout the winter months. There seems to be a common interest in shedding some of this extra body fat in order to look our best once we begin donning our summer attire.Unfortunately, a crash diet is not only unhealthy but it actually won’t provide you with the long-term results most desire.

Small changes to your lifestyle and a consistent effort will get you where you want to be come the warmer months.

Realistically with 2 months until summer, if you do this the right away, you can expect to be 15 pounds lighter, lean and fit!

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Lean in 2016

Published on December 23, 2015 By Sherri

The holidays are busy and when you’re busy, getting to the gym and staying lean can be a losing battle! Well, here is a winning full body workout that you can complete 2-3x this week on alternating days. It is quick, challenging and will make it very possible to get an amazing workout in your own neighborhood and home! No equipment is needed to complete this routine. It is best to start this routine with the Cardio portion and then go indoors for the Exercise portion.

Cardio

Hill repeats are challenging and will burn a ton of calories very quickly. Take a moment to scope out your neighborhood and find a steep hill. Start with a warm-up with some straight leg kicks, side shuffles and butt kickers. When you feel like your heart rate is up, you can start your first climb. Go slowly for the first round to ease into the hills. Then either walk or jog back to the bottom of the hill. For each consecutive hill, the goal is to feel breathless by the time you reach the top. You can walk, jog or sprint. The number of repeats will depend on how long and steep your hill is but do them for 20 minutes.

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Drink a Gallon of Water?

Published on February 23, 2015 By Sherri

Ever wondered why you are always told to drink lots of fluids? Here is a question I received asking if we should really drink a gallon of water per day!

water“I just read that we should drink a gallon of water per day to maximize fat loss.  Was this a misprint? I picture myself on the restroom all day from drinking all that water. Please clarify. Thank you for your great articles!”  M.H.

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 hydrationSo even fat loss will not occur at an optimal rate if you are in a dehydrated state. Plus water helps to Read more on Drink a Gallon of Water?…

Struggling to Lose Weight and Keep It Off?

Published on February 9, 2015 By Sherri

WEIGHT-LOSS-PROGRAMWe always have clients that come to us and say that they have been struggling to lose weight and keep it off for a long long time. It doesn’t have to be that way! Here is what I suggest and it really does work!

A common client question: I want to lose 20 pounds but have not been able to lose more than 8 pounds and am struggling because the weight is starting to creep back on! I exercise 6 days per week walking on the treadmill. I was advised to walk at a lower intensity for a longer time – is that good for weight loss? I try and life some weights one to two times a week for 20 minutes. I try to eat approximately 1200 calories but often sugar is my downfall. Any suggestions on what I can do lose the 20 pounds and keep it off?  Please help!  N.D.

As a Personal Trainer, the number one request I get from clients is to help them lose fat. It’s interesting to note that the general public is more health-conscious and the availability of healthy products has increased dramatically and yet, our population continues to get fatter. So why do we continue to gain weight?  Read more on Struggling to Lose Weight and Keep It Off?…

The January Fitness Rush

Published on January 30, 2015 By Sherri

Here are some typical questions that a lot of people have during the January Fitness Rush:

1888584_10151868006186946_936215147_nMy husband and I started a workout program and he is losing so much more fat than I am. We seem to be doing the same amount of exercise and both eating well, but the fat is just falling off him.  What am I doing wrong?  J.C, Vancouver, WA

You’re not doing anything wrong. Men just have it a little easier than women. For one reason, men have a lot more muscle mass than women. Since fat is burned inside of muscle tissue, once they start exercising they become a better fat burning machine.  Secondly, men store the majority of their fat in their abdominal region which has the capacity to turn over and be burned more easily. Women store more fat in their hips and thighs which is more resistant to change.  Keep plugging away and try not to compare yourself to your husband’s results. You’re doing a great thing for yourself and your relationship.

I’ve lost 20 pounds but I’m having such a hard time losing the last 10 pounds. What can I do to get over this plateau?  J.C., Vancouver, WA

You’ll want to do whatever you can to increase your metabolism so that you burn more calories at rest and during exercise. One way to accomplish this is to develop more muscle. Muscle is where fat is burned so the more muscle you have on your body, the easier it is to lose weight.  Be sure to participate in resistance training two to three days per week.  Another way to rev your metabolism is to eat more. Read more on The January Fitness Rush…