Spring Into Shape For Summer – Week Six
We’ve been getting some nice signs that summer is on the way! It’s a good time to reassess your goals, monitor your progress and determine if you’re on track. If you are, great job. If not, don’t stress about it – just recommit today.
Cardiovascular Conditioning
This week we incorporate cross-training into your workout. If you’ve been walking to get fit, this week we’d like you to see if you can also include another form of cardio training such as cycling or swimming or fitness classes. Make sure your weekly cardio training includes 2-3 different types of exercise instead on only one form.
Muscle Conditioning
oday, choose six lower body, six upper body and six core exercise from my past columns and complete 8-15 reps of each exercise two to three times this week on alternating days.
For example, you could build on what we’ve done so far including a set of squats, push ups, v-sits, lunges, rows, planks, step ups, pull ups, ‘Dead Bug’ stabilization, 1 leg squats, shoulder press, bridging. Plie Squats, External Rotation and Opposite Arm/Leg lifts. Today you could add in Stability Ball Hamstring Curls, Reverse Fliers and Oblique Crunches.
Focus on ensuring your technique is slow and controlled. Try to make sure each rep takes about 5 seconds to perform. In each of the exercises maintain proper posture and keep your abdominals contracted to help brace your spine.
Flexibility
Back extension– Prop yourself onto your elbows. Focus on stretching the ribs away from your hips. Hold for 15 seconds x 4.
Nutrition
If your goal is to reduce your body fat, work on reducing your portion sizes. Try to grab for 2/3 of what you would normally eat. This small adjustment will provide big benefits.
Other Helpful Tips
This week, enroll in a program you’ve never tried before…Indoor Cycling, Latin or Ballroom dancing, Yoga, Pilates, Indoor Rock-climbing, meditation…If you want to change your body, you’ve got to change your program!
Yours in health & fitness,
Sherri McMillan
Join us for the…..SPRING CLASSIC DUATHLON & HOME DEPOT HALF MARATHON, 10K & 5K
April 22nd Portland, OR
Time to dust off the cob-webs and start the multi-sport racing season with the 34th Annual Spring Classic Duathlon, Half Marathon, 10K & 5K! It’s time to see who stayed in shape all winter! Enough Hibernating! Wake up, Get out & Race at the 34th Annual Spring Classic! Choose the Duathlon or any of the 3 different running distances and let’s Spring into Action!
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Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 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. She is 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" and "Fit over Forty" and the featured presenter in various fitness DVDs. 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. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.