Spring Makeover Challenge – Week 5

When it comes to your health and fitness goals, there are a lot of different ways to achieve the same results.  At Northwest Personal Training, we host an annual Spring Makeover Challenge when our clients and trainers compete against each other using different approaches to maximize fat loss in a 6 week period.

So far in this series, I’ve shared with you 4 different approaches to maximizing weight loss. You can review past articles HERE and decide to either adopt one specific approach or try different plans and experiment to see which approach works best for you.Cindy

Today, I am sharing with you Cindy Shrum’s approach to fat loss.  Cindy is a NCSF Nationally Certified Personal Trainer and a USAT Level 1 Triathlon Coach. She has competed in various Triathlons including the Canadian Ironman and definitely understands the importance of proper training and nutrition to enhance performance, energy and results.

Exercise – Calories Out

  • Schedule your time for exercise and stick to it! Make it as important as any other appointment.
  • Cardio, 5-6 days a week. 30-60 minutes. Start where you are and increase the amount of time and/or the intensity. Think intervals!  An example:  If you are walking, don’t mosey! Walk at a moderate pace, intentional and focused for 3 minutes and then walk fast for 1 minute.
  • Strength Training, 2-3 times a week!
  • Add in more over-all activity. This is different from the exercises you will be doing. Take the stairs, park your car farther away from the store, play at the park, etc. Be creative! Challenge yourself to find new ways to be active.
  • Rest! At least once a week. Let your body have time to recover. Take a day off from exercise. This doesn’t mean sitting on the couch all day. You can be active but these days should not elevate your heart rate and should be activities with little to no impact.
  • Every workout should begin with a minimum 5 minute warm-up. Utilize any dynamic stretch that replicates the movements you will be performing such as a slow walk or jog, easy lunges, knee hugs, straight leg walk (toy soldiers), side knee lift…
  • Every workout should end with a minimum 5 minute cool down. Continue to move through a range of motion as your heart rate comes down. After your heart rate has started to return to normal conclude your workout with several static stretches. Get into a stretch with only mild discomfort, but no pain and hold the position for a minimum of 10-15 seconds.

Nutrition – Calories In

  • Drink when you first wake up: One 8 oz. glass of hot water with juice from ½ lemon and an optional dash of cayenne pepper.
  • Be sure to drink eight to ten, 8 oz glasses of water EVERY DAY!!! (64-80 oz or half your body weight)
  • Eat 3 meals with 2 or 3 snacks.
  • Take a high quality multi-vitamin and fish oil.
  • Plan – Prepare – Pack!  It’s not a diet, it’s a plan.
  • No alcohol (if necessary, no more than the equivalent of two glasses of wine a week.)
  • Feel empowered by making conscience decisions about what and when you eat. Be the Master of Food, not the Slave to Food.
  • No “Food” rewards. The reward is in a healthier and happier you! However, it’s good to have rewards but make them something other than food.
  • Food Journals = Write it down, write it down, write it down! Track and record all your calories.
  • Weigh and/or measure all your foods.  Know your portions.
  • Think “Real” Food = Keep your food as close to its original state as possible. Consume more whole foods, and make the highest percentage of your diet plant-based.
  • Read the labels! Know what it is going to cost you in calories. Is it equitable for the serving size?Is nutritionally beneficial?
  • Will it satisfy and keep you feeling full?
  • Is there a better choice?
  • Limit processed foods, artificial sweeteners, preservatives, artificial colors, and sodium.
  • Think whole grain, high fiber, nutritionally dense

Some of Cindy’s group is also following a modified version of the 17 day Diet.  Here is a summary of that approach:

“The 17 Day Diet is about cutting out sugar, sticking to low – glycemic fruits and vegetables and eating lean proteins. Drinking plenty of water and keeping yourself physically active are also very important aspects of the 17 Day Diet. Probably the most “controversial” part of the 17 Day Diet is its Cycle 1 where all sugar and carbs (with the exception of some fruits and veggies) are banned in order for rapid weight loss to occur. During this cycle, toxins are released from the body and hopefully cravings for the “bad stuff” cease. During Cycle 2 and 3 of the 17 Day Diet, more complex carbs are introduced such as grains and starchy vegetables such as potatoes. Cycle 4 is about living your life and eating in moderation. Creating a healthy lifestyle and sticking to it is the theme of this “diet”. Is the 17 Day Diet a healthy diet?  The 17 Day Diet appears to be well -balanced, realistic in its approach and the foundation of a long-lasting manageable lifestyle that promotes nutrition, physical activity and enjoying life to the fullest.”    
~ From 17DDBlog.com ~

Sherri McMillan, M.Sc. has been inspiring the world to adopt a fitness lifestyle for over 25 years and has received numerous industry awards including International Personal Trainer and Fitness Presenter of the Year. She is the author of five books including “Go For Fit – the Winning Way to Fat Loss” and “Fit over Forty” and is the featured presenter in various fitness DVDs.  She is the owner of Northwest Personal Training in downtown Vancouver and can be seen running, hiking or cycling with her two children, Brianna and Jackson.  She can be reached at www.nwPersonalTraining.com or www.ShapeupwithSherri.com

Note:  As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started.  Contact 360.574.7292 for more details. 


Sherri McMillan

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.

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