Get Results – Shock Your System

Try something new - get resultsIf you want to see results you have to change what you are doing right now.

“If you always do what you’ve always done, you’ll always get what you’ve always got!”

Change is critical if you want to stimulate your body to produce amazing results.

If you want to change something, you’ve got to change something. Makes sense, right? If you’ve been doing the same running route for the last 5 years or the same classes every week, your body has probably adapted to your workout program. It’s time to mix things up and do something different.

You can start by making simple adjustment to your program like adding a new exercise or mixing up the intensity and/or duration of your workouts. You can also try a completely new type of activity that your body is not accustomed to.

Here’s some ideas that may help shock your body into great transformations:

Turn Over a New Leaf

Do you find yourself always working out at a gym? Once a week, go outside for a power walk, run, hike, or cycle – climb a set of stairs outside instead of the machine-version. If you’re always outside, go indoors for one workout a week. Start lifting weights or take a workout class. The change of scenery may be something your body needs and how you will see results.

Surprise Your Body

Change the order of your exercises. Implement a new movement. Add a little more resistance. Increase your reps. Adjust your rest periods. There are so many variables to manipulate that will provide a new stimulus to the body and cause some great results.

Try a New Program

If you attend the same type of class, mix it up! If you regularly do Barre, next class try boxing, indoor cycling, rowing, Bootcamp, Cross-Fit, Tai Chi, Pilates, Zumba or a hip hop class. Every gym will offer a variety of classes and there are numerous local boutique group fitness studios that you can try out and see what you connect with best.

Tackle Your Bucket List

We’ve had clients train for fun runs, triathlons, half marathons, marathons, extreme hiking adventures, snowboarding or skiing, and cycling treks. These types of goals have really helped inspire our clients to stick to their fitness program. Every few months we encourage our clients to set a new, challenging goal – something that excites you. Try new activities like hiking, indoor rock-climbing, scuba-diving, snowboarding/skiing, skate-skiing, stand up paddle-boarding, snowshoeing, whitewater rafting, sea kayaking, or a running clinic.

Knowledge is Power

The more you understand about your body and nutrition, the better you can easily progress and modify your program to assure great progress. Attend lectures, purchase exercise, nutrition or motivational books or consult with a personal trainer.  The more you know, the easier it is to implement changes.

We see so many people following the same program for years wondering why they are no longer experiencing any significant fitness gains.

In order for your body to experience results, it needs to be challenged slightly more than it’s used to.

If not, your body will plateau and will no longer continue to progress. This means changing your program every 4-8 weeks! That’s the whole benefit of cross-training – not to mention that all the new activities help to minimize boredom, enhance motivation and increase exercise adherence. Practicing a few of the tips above will definitely add some flavor to your exercise program.

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.

Interested in learning more about creating change? Try these past blog posts:

Join us for the 2nd annual

PEACEHEALTH APPLETREE Boston-Qualifying Marathon, Half Marathon & Sunset 5K.

September 14th, 2019

This “Run Through History” will take you on a flat, fast and scenic course through Fort Vancouver, Officer’s Row, the Army Barracks, Pearson Airport – the oldest operating airport in the USA, the Historical Old Apple Tree, along the majestic Columbia River and many other historical vantage points. There’s so much to see that the miles will fly by!


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

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