Spring Into Shape For Summer – Week Four

bridgebThere is plenty of time to take your fitness to a whole new level by summer. Continue implementing everything you’ve learned over the last 3 weeks and add on today’s tips to be in top shape by summer!

Cardiovascular Conditioning

This week you’ll try interval training.  After you sufficiently warm-up, incorporate a brief 30 second high intensity “push” and then return to your normal intensity. Once you recover (allow yourself at least a few minutes), try this 30 second burst again. Try this 5-10 times during one or two of your cardio workouts this week.

kneedipb1legexercise2bMuscle Conditioning

We’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.

For example, you could build on what we’ve done so far including a set of squats, pushups, v-sits, lunges, rows, planks, step ups, pull ups, ‘Dead Bug’ stabilization, and add in 1 leg squats, shoulder press and bridging.

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

Remember to be mindful during each movement. Start with good posture, consider which muscles you should be working and strive for quality movement and good technique.


bosubackstretchChest stretch ­– Place 2-3 pillows or a small ball on the floor. Lay on your back over the pillows/ball so that the pillows/ball are at about the level of your shoulder blades. Stretch your arms to the side and up over your head.  Relax in each position for at least 30 seconds.


Commit to consuming a variety of colors of vegetables and fruit servings each day this week. Can you try for 8-10 different variations per day. Try organic if at all possible.

Helpful Tip: At the end of each day, make a note in your journal of one thing that happened or you saw that you are grateful for.

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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