pittock-mansion_sherri-2017January can be tough for a lot of people. Credit card bills are arriving highlighting the additional holiday spending making everyone feel a little more stressed. But many also are feeling out of shape and ready to tackle their New Year’s Resolutions and get back into good shape. It’s cold, wet and dark and all of this coupled together can lead to feelings of depression.

So what do you do went you want to achieve your New Year’s fitness resolutions, feel better and battle the bulge even though your wallet is skinny?

Let’s put first things first. The problem with stressful and cash starved times like these is that it’s very easy to give up on making time and the budget for fitness. But fitness should be the last area of your life to put on the back burner and trim from the budget as it’s the very thing that is going to give you the energy and stamina to deal with any struggles. If you don’t make time for fitness then plan on being forced to make the time for being sick and tired on top of everything else. Unwanted medical bills, prescription co-pays, and lost income due to illness, stress and injury are very costly alternatives to investing in YOU!

Often times the key to finding the budget for fitness is about perception and priority. For example many people view health club or studio memberships or personal training as too expensive of an option for fitness when in fact buying a latte every day usually costs more than what a gym membership and two personal training sessions per month would cost. Now seriously, which of these two choices is going to get you into rock solid shape in 2017?

So let’s just say that there is absolutely no budget for the gym…but really?! With Planet Fitness at $10/month and LA Fitness at $30/month I don’t think you can use that excuse anymore. Even Boutique style facilities like 3SIX0 Fitness in Salmon Creek are following suit with membership options as low as $39/month.

Or what about Free On-Demand Exercise videos that you can do right from home?

But if you can’t or don’t want to join a gym, let your body be your gym. Did you know that after all of these years of scientific advancement into gym equipment and technology, that many of the most effective fat burning and muscle sculpting exercises for your entire body are ones that only involve your body and use minimal to zero equipment?  Let me show how to get the physique you want on a seriously slim budget.

Walking LungesSquats, Lunges & Step-up….

are the best exercises you can do to tone your hips, buns and thighs and work your entire core at the same time and they don’t require any equipment.  Because these move involve your entire lower body and core and require you to stabilize the motions, they really burn a lot of calories in a short amount of time.



really works your back side. This power packed exercise is great for strengthening your hips and thighs and requires absolutely no equipment.


pushuptoes2Push ups…..

target virtually every muscle in your upper body and core.  This power-packed exercise works your arms, chest, shoulders and abs in one easy to do movement.  You can do them on your knees or toes or use a wall or bench for an incline to make them easier to perform.






Sherri_week1_chinups1_t640Chin Ups……

are a great way to target your back and arms. You can pick up a chip up bar at any sporting retailer or department store or even use the monkey bars at your local park.



squatbFull Body Calorie Blast – Squat + Shoulder Press Combo

If you ever wanted to save time while burning some serious calories and tone your body all in one shot, then this is a great exercise. It tones the entire body while burning body fat!



Remember that walking is one of the best low-impact activities that you can do anywhere, with no equipment, and that costs you nothing. Any age, any body shape, any fitness level, any economic status…it doesn’t matter. We can all walk year-round! Could I challenge you to move your body for 20 minutes every single day for the rest of the year?! Just try it and see what happens and how your body and health changes! #20for365

Yours in health & fitness,
Sherri McMillan


couve-2016Join us for the….
We will make you earn your post-event party by running or walking 3, 7 or 10 miles, but it will be off the charts hosted by Main Event and other downtown Vancouver Pubs & Breweries.

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.

Scroll to top