Spring Into Shape for Summer!

Tsquatbhe smell of spring is in the air and many of us are now realizing summer is on its way. Long days, outings to the beach, tank tops and sundresses, swim wear, cycling, camping, walks by the water, parties by the pool….Can’t you wait!?

We’ve got about 3 months to get you in tip-top shape so you enjoy the best summer of your life. Each week we will be provide you with easy tips that you can implement right away so that week by week you are getting closer to your Personal Best!

If you make the commitment and follow along for the next 3 months, you can expect to improve your aerobic fitness, muscle tone and flexibility, increase your energy levels and reduce your body fat.

The program is progressive so that each week we build on what you’ve learned the week previous so cut out each week’s section so you’ve got the entire program in front of you and it’s easy to follow.

Week 1:

Focus on this week’s tips. By the end of the week, you will have started to develop a fitness habit in these areas and you’ll be ready for week 2.

Cardiovascular Conditioning

Find an aerobic activity like walking, jogging, cycling or swimming that you know you can stick to a minimum of 3x/week.  Don’t choose jogging if you hate to jog. You’ll never stick to it long enough to get any results.

  • Beginner: Perform your activity 3x this week for 20 minutes each session
  • Intermediate: Perform your activity 4x this week for 20-30 minutes each session
  • Advanced: Perform your activity 5x this week for 20-60 minutes each session

pushuptoes2Muscle Conditioning

We’ve reviewed a variety of muscle conditioning exercises in this column over the years. Choose one lower body, one upper body and one core exercise and complete 8-15 reps of each exercise two to three times this week on alternating days. Read my previous columns HERE.

vsitFor example this week, you could do a set(s) of squats, push-ups and v-sits.

  • Beginner: Perform 1 set of each exercise.
  • Intermediate: Perform 2 sets of each exercise
  • Advanced: Perform 3 sets of each exercise

stretch wall hamstringsFlexibility

Hamstring on the wall – Lay on your back with your hips close to the wall and your legs positioned straight up against the wall. To make the stretch less intense, move your hips a few inches away from the wall.  To make the stretch more intense, keep your hips positioned right up against the wall and wrap a towel around your feet and lightly pull your legs a few inches away from the wall.


Drink 10- 8 glasses of water each day.  Purchase a Hydro-flask or Yeti water bottle and have it with you every where you go.  You may find yourself running to the washroom more but this sensation with subside in a few weeks.

Other Helpful Strategies

Use an APP to start tracking your activity and nutrition. Try MyFitnessPal, My Diet Coach, Lose it or any other number of APPs available to help you focus on your health and fitness goals. Record daily how much you exercise and what and how much you eat.  Many studies have shown just the act of recording this information instantly results in better habits and is a great way to guarantee results!

Yours in health & fitness,
Sherri McMillan

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.

Cover Clover Run 2016Join us for the…..COUVE CLOVER RUN – 3, 7 & 10 MILES – March 25th, 2018
Celebrate in your festive green while running or walking 3, 7 or 10 miles along an extremely fast and scenic course to support local charities! We will make you earn your post-event party but it will be off the charts hosted by Main Event and other downtown Vancouver Pubs & Breweries.




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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