Sherri McMillan

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!

Squats

Lunge

Pull Up

MSherri_week1_chinups1_t640-550x825ost people can’t perform a full pull-up without assistance.  Fortunately, most gyms offer a Gravitron or other Assisted Pull-up machines enabling most people to incorporate pull ups into their workout routine because the machines offer assistance. The model at your gym may be either a stand-up or kneel model and it may either be computerized or involve only a weight stack. The instructions on the front of the machine will clearly demonstrate how to complete the set-up process. You will also notice that the pull up exercise allows you to choose between 3-4 different grips – a wide grip, a mid-grip, a narrow grip and a reverse mid-grip. We recommend to our clients that they use all the various grips to challenge their muscles with a slightly different stimulus with each set.  Once you have decided upon the grip, technique is pretty simple.

To perform this exercise at home, you can purchase a chin-up bar at most department stores or fitness equipment retailers for a very low cost (or head to your local park and use the monkey bars).  Since a regular chin-up bar doesn’t offer the assistance most people need, we suggest you either use a small bench or just use your legs to jump up to the bar and then control the release on the way down. If your strength isn’t up to the point of lifting or lowering your body weight at all then you can just keep your feet on the bench/ground and lift and lower as much of your body weight as you can handle.  With time and consistency, you will be able to lift and lower more of your weight soon!

Push Ups

Bridging

Plank

Note: Feel free to start on knees and elbows and as you get stronger, slowly progress to your toes.

Yours in health & fitness,
Sherri McMillan

Join us for the MIDSUMMER TRIATHLON & MULTI-SPORT FESTIVAL July 30th @ Blue Lake

Mid Summer 2016

You’ll find strong competition on this flat and fast course, and a distance for every athlete! The event offers three distances to choose from (Olympic, Sprint and My First Tri) for the sport of Triathlon, Duathlon and AquaBike. The flat and fast course with little to no traffic warm water and a beautiful start/finish venue make the MidSummer event an ideal race to put on your calendar.

smcmillan

Sherri McMillan, holds a Master’s Degree in Exercise Physiology and has been inspiring the world to adopt a fitness lifestyle for over 20 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year – Runner up. As a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including “Go For Fit – the Winning Way to Fat Loss” & “Fit over Forty” and the featured presenter in various fitness DVDs, she is a spokesperson for Nike, Twist Conditioning and PowerBar. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S.A. She is the owner of Northwest Personal Training a training studio in Vancouver, WA and can be found running, biking, or hiking with her daughter Brianna and her son Jackson.

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