The spring season offers a perfect opportunity to hit the reset button and embrace a fresh mindset towards our health and well-being. 

Spring signifies renewal. It’s a time to shake off the cobwebs of inactivity and reinvigorate ourselves with newfound energy and purpose. Spring beckons us outdoors with its longer days and warmer temperatures. Whether you’re looking to shed that extra winter layer, improve your overall fitness, or simply adopt healthier habits, now is the time to start!

We offer a friendly competition every year to help our clients focus on their health and fitness for 6 weeks and get in awesome shape for summer. Most of us indulge a little more and move a little less during the winter season so it’s fun to use a team challenge to provide accountability and ramp up our commitment to our health and fitness.

Here are the 8 habits we are asking clients to adhere to over 6 weeks. Feel free to follow along on your own.

  1. Water intake – Half your ideal body weight in ounces of water per day
  2. Veggies/Fruit – 5 servings per day
  3. Adhere to a 13 hour fast each night – So if your last meal/drink is at 7pm, you won’t eat or drink again until 8am.
  4. 10,000 steps per day or 1 hour of cardio
  5. Strength training – average of 20 minutes per day
  6. Stretch/Yoga/Meditation/Breathing – 10 minutes per day
  7. Sleep – Be in bed 7+ hours per night
  8. No alcohol

Clients get 1 point for adherence to each habit each day for a maximum of 336 habits (8 points x 42 days = 336 points). We aren’t suggesting or expecting perfection. In fact, our team of fitness professionals completed a 2-week staff challenge and none of us did the challenge perfectly over the 2-week period, so we don’t expect you to adhere to all the habits every day! You can focus on some or all the habits depending on your goals and what’s most important to you. The winning team will be awarded based on the greatest adherence to these habits amongst their team.

By adhering to these 8 healthy habits for 6 weeks, you can expect to experience the following benefits.

  • Improved muscle strength and endurance
  • Weight loss
  • Improved tone and body composition
  • Decreased blood pressure and cholesterol levels
  • Reduced stress 
  • Better sleep
  • Increased energy
  • and more!

Above all, remember that progress is a journey, not a destination. Be patient with yourself and celebrate every small victory along the way. Whether it’s drinking an extra glass of water, choosing a salad over fries, or completing a challenging workout, each step you take brings you closer to your goals.

As you welcome the arrival of spring, seize the opportunity to embrace a fresh start for your health and fitness. Let this season be a catalyst for positive change, igniting your passion for self-improvement and inspiring you to blossom into the best version of yourself.

If you’d like more information about completing a 6-week Makeover Challenge complete this form.

Yours in health & fitness,
Sherri McMillan

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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