Ramp Up Your Fitness to Finish the Year Strong and Healthy

We are entering the last quarter of 2020 so as we wind down the year, it’s a great opportunity to reflect on the last nine months.


It’s a great drill to grab a piece of paper and answer the following questions:

  1. What are the highlights of the last nine months?
  2. What were the struggles of the last nine months?
  3. What do you wish you would have done that you did not? What opportunities did you not act on that you wish you would have?

As you examine your answers above, do you notice any trends? For example, if your highlights are of a certain type, can you include more of the same for the last three months? If there are certain things you wish you would have done, can you add them to your plans for the next few months if possible?

Set Your Intentions

You can either coast through Covid-19 and see where it takes you – you’ll wind up somewhere but it may not be where you want! Or you can create a map of who you want to be, what you want to do and what you want for your life during these tough times.

So be very clear with your goals for all aspects of your life…physically, professionally, learning, travel, relationships…Paint a very vivid picture of what you’d love your next 3 months to look like. Write it down! The brain processes things differently when it’s written down and you read it.

Grab a sheet of paper and create a list of all the goals you would like to achieve for this quarter.  It is your personal wish list or game plan. In terms of health and fitness, which goals, if you achieved them, would help finish this year on a positive note?

Health and Fitness Goals:

Professional Goals:

Learning Goals:

Travel Goals:

Relationship Goals:

Clearly, our goals are going to look very different during a global pandemic, but we can still experience joy, accomplishment, health, happiness and success during these challenging times.

Take Action

Goals without action get you nowhere.

Take your goals and split them into small, easily achievable action steps. No matter how small or insignificant the action step is, if you do it, it will give you the momentum, belief, and self-confidence to achieve the next goal and the next goal and soon you will be there!

Go through your list of goals and circle the top 1-3 goals and start there. You have the power to shape the next three months.

Start today and you can finish 2020 with some highlights that can make the year memorable in a positive way.

Yours in health & fitness,
Sherri McMillan

Note: As an avid Columbian reader, you can redeem a complimentary initial in person or virtual personal training appointment to help get you started. Email us for more details.

We Are Open!

Northwest Personal Training is NOW OPEN! We are SO EXCITED to see you! For Private Training, you’ll have the option to continue doing virtual training, outdoor training or training at the studio. For Group Fitness classes, you will be able to continue doing virtual online classes (live or saved) and we are also going to host some outdoor programming.

We specific safety precautions that we have in place so please watch this video where I explain everything we are doing to keep you safe.

Here is a link to our Reopening Protocol in detail so you can review closely.



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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