Spring Into Shape for Summer – Week 11
“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!
Circuit Workout:
This week we are going to experiment with Circuit workouts. Perform 5 minutes of cardio exercise like walking, running, skipping, stepping or cycling. Then complete a lower body, upper body and core exercise. Then do another 5 minutes of cardio and then complete a different lower body, up
per body and core exercise.
As a reminder, here is what we have reviewed so far…Squats, pushups, v-sits, lunges, rows, planks, step ups, pull ups, ‘Dead Bug’ stabilization, 1 leg squats, shoulder press, bridging. Plie Squats, External Rotation, Opposite Arm/Leg lifts, Ball Hamstring Curls, Reverse Fliers, Oblique Crunches, Lateral Side to Side Steps, Tricep pressdowns, Side planks, Balance exercise, 1 Leg Bicep Curl and Tubing Torso Rotation.
Perform about 8-15 reps of each exercise. Go through this circuit workout 5 times with different exercises for a cardio and full body workout.
Do this circuit workout three times this week on alternating days.
Stretch
F
ull Body Stretch – Lie on the floor with your feet up resting against the wall and your hips at the wall. Then let both legs fall to one side into a comfortable position on the floor. Bend your knees if you need to. Place your arms at your side at the level of your shoulders with your palms up and turn your head away from your legs. Hold for 30-60 seconds each side relaxing and breathing deeply.
Nutrition
Set a goal to reduce your intake of sugar, salt and caffeine.
Helpful Strategies
Surround yourself with positive, supportive people! Remember you become who you hang with so interact regularly with people who will inspire, challenge and empower you to reach for your personal best.
Yours in health & fitness,
Sherri McMillan
Note: As an avid Columbian reader, you can redeem a 2 week pass at my world-class training studio to help get you started. Contact 360.574.7292 for more details.
Join us for The 3rd Annual Run to Remember WA! We will honor the brave men and women who have or are currently serving in our Armed Forces and remember those who have given the ultimate sacrifice fighting for our freedom. The Half Marathon, 10K, 5K and Memorial Mile running and walking event will benefit various Military Organizations.
Run to Remember WA – May 29th – Downtown Washougal, WA – just across the river from Portland
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.