Spring Into Shape For Summer – Week Eight

 “Personal success is never static.  It usually comes in small steps leading to other small steps that lead to broader achievement”  W. Roberts

Past blogs in this series

Cardiovascular Conditioning

This week incorporate a cardio-split workout once or twice.  This means that you workout twice in one day.  So you could, say, get up and go for a power-walk and then later in the evening, go for a bike ride or take a fitness class. This will rev your metabolism and really stimulate great results.

1legexercisebTorso rotationsMuscle Conditioning

This week, choose eight lower body, eight upper body and eight core exercise from this series and complete 8-15 reps of each exercise two to three times this week on alternating days. (Beg:  1 set,  Inter:  2 sets,  Adv:  3 sets).  Move quickly from exercise to exercise.

balanceFor 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, bridging. Plie Squats, External Rotation, Opposite Arm/Leg lifts, Ball Hamstring Curls, Reverse Fliers, Oblique Crunches, Lateral Side to Side Steps, Tricep pressdowns and side planks. Today you can add a balance exercise, 1 Leg Bicep Curl


stretch calvesCalves – Face a wall with one leg positioned closer to the wall and the other positioned further away from the wall.  The back leg should be straight and the heel should be in contact with the floor.  You should feel the stretch in your calf.


Commit to a “Free” or “Treat” day once or twice this week when you allow yourself to indulge in a food that is higher in fat or calories.  Don’t make it a complete binge day – just one treat only 1-2x this week.

Other Helpful Tips

Find a number of inspiring, meaningful quotes.  Post them in key spots at your home or office to help inspire and remind you to stay on track.

Yours in health & fitness,
Sherri McMillan


Spring Classic3Join 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

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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