Spring Into Shape for Summer – Week Three

Continue implementing everything you’ve learned over the last 2 weeks and add on today’s tips.  Beach season is on the way – let’s commit to getting in great shape in time for summer! Looking good and feeling great!

Cardiovascular Conditioning

Stay with your same frequency of cardio training as last week but this week, try to vary your pace.  For example, one day walk for 20 minutes at a fast pace, then on another day, walk for 30-40 minutes at a moderate pace and then finally, walk for 60 minutes at an easier pace. This will train all your energy systems and get you into overall fabulous conditioning.

Muscle Conditioning

StepupbWe’ve reviewed a variety of muscle conditioning exercises in this column over the years. Today, choose three lower body, three upper body and three core exercise and complete 8-15 reps of each exercise two to three times this week on alternating days.

Chin ups 2(1)armandlegextensionsbFor example, you could choose a set of squats, pushups, v-sits, lunges, rows, and planks, step ups, pull ups and ‘Dead Bug’ stabilization work.

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

Remember to breathe comfortably throughout each exercise – exhaling as you exert and inhaling as you recover. In each of the exercises maintain proper posture and keep your abdominals contracted and strong.


stretch inner thigh on wallInner thigh on the wall – Sit with your back straight up against the wall.  Now bring the souls of your feet together and allow your legs to just drop out to the side. Feel the stretch through your groin .


Eat 5 small meals and snacks everyday instead of 2-3 big ones.  Have a nutritious breakfast, a mid-morning snack like an apple and walnuts, a healthy lunch like a soup and salad, a mid-afternoon snack like a cup of cottage cheese and veggies, and a nutritious dinner like a vegetable, bean and rice stir-fry.

Helpful Tip

Set one small goal every day.  For example, on Tuesday your goal may be to finish your 30 minute walk.  On Wednesday, your goal may be to drink 8 glasses of water. And Thursday, your goal may be to do your muscle-conditioning exercises.

Take it one day at a time!

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. 


JCover Clover Run 2016oin 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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