Spring Into Shape For Summer – Week Five
Lack of time is the number one reason people report they don’t exercise. Well, have you ever heard the saying “People who can’t find the time to exercise will one day be forced to find the time for illness and disease!” So start today and make the commitment to yourself! You can go online to access the first 4 weeks of the program so it’s not too late to commit to getting in great shape for summer!
Continue with what you’ve learned so far and add on today’s tips:
Cardiovascular Conditioning:
This week either increase the frequency or duration of your cardio training. If you were training 3x/week, increase to 4x/week or if you were training a total of 100 minutes, increase by 10% to 110 minutes.
Muscle Conditioning:
Today, choose five lower body, five upper body and five core exercise from my past columns 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, 1 leg squats, shoulder press and bridging. Today you could add in Plie Squats, External Rotation and Opposite Arm/Leg lifts.
- 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.
Focus on “putting your mind into your muscles” meaning that you really concentrate on where you should be feeling each exercise and really contracting those muscles. In each of the exercises maintain proper posture and keep your abdominals pulled inwards.
Flexibility:
Hip flexor stretch – Position yourself in a lunge position with your front knee positioned over the front ankle and your back knee positioned comfortably on a mat or towel. Straighten your spine so your posture is fully erect. Lightly press the hip forward. Feel the stretch in the front of the thigh/hip.
Nutrition:
This week try to avoid eating 3 hours before bed.
Other Helpful Tips:
Make a fitness wish-list. Write down all the things that you’d like to do this summer that would make it incredibly memorable. Would you like to learn how to paddleboard or rock-climb? Would you like to hike part of the Pacific Crest trail or cycle the Oregon coast? Would you like to complete a 5K, 10K, half-marathon or triathlon? Make your list and then decide one challenge you will commit to achieving this summer. Keep your list somewhere highly visible to remind you of your commitment.
Yours in health & fitness,
Sherri McMillan
Join us for the…..SPRING CLASSIC DUATHLON & HOME DEPOT HALF MARATHON, 10K & 5K
April 22nd Portland, OR
Time to dust off the cob-webs and start the multi-sport racing season with the 34th Annual Spring Classic Duathlon, Half Marathon, 10K & 5K! It’s time to see who stayed in shape all winter! Enough Hibernating! Wake up, Get out & Race at the 34th Annual Spring Classic! Choose the Duathlon or any of the 3 different running distances and let’s Spring into Action!
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.