Spring Makeover
Spring is the season of renewal, and what better way to refresh your body and mind than with a Spring Makeover Challenge? Every April, we launch a six-week challenge to help our clients shed any extra weight they may have gained over the winter and refocus on their health and fitness before summer arrives. This program is designed to build sustainable habits that will leave you feeling stronger, healthier, and more energized.
Throughout the challenge, we track eight key daily habits to ensure well-rounded progress. And don’t worry—perfection is NOT required! The goal is consistency, not perfection.
Spring Makeover Challenge
Spring Makeover – The 8 Daily Habits and Why They Matter:
10,000 Steps or 1 Hour of Walking or Cardio Daily
Staying active throughout the day improves cardiovascular health, burns calories, and enhances mood and energy levels. The good news is that it doesn’t have to be done all at once. You could do 15 minutes of walking four times throughout the day or a 30-minute walk in the morning and 30 30-minute walk in the evening.
30 Minutes of Strength or Stretching
Strength training builds lean muscle, which increases metabolism, while stretching enhances flexibility and reduces injury risk.
5 Servings of Fruits & Vegetables
These provide essential vitamins, minerals, and fiber to support digestion, immunity, and overall well-being.
At Least 75g of Protein Daily
Protein supports muscle repair, satiety, and metabolism, helping you stay full and fueled throughout the day.
Half Your Ideal Body Weight in Ounces of Water
Proper hydration aids digestion, regulates body temperature, and improves skin and joint health.
No Calories 2 Hours Before Bed & 13-Hour Overnight Fast
This strategy supports digestion, promotes fat burning, and encourages better sleep quality.
No Alcohol 5 Days Per Week
Reducing alcohol intake lowers empty calorie consumption, improves sleep, and enhances liver function and hydration levels. For our clients who enjoy treating themselves to a glass of wine or a cocktail, they are not required to completely abstain from alcohol, but instead treat themselves only a couple of days per week.
At Least 7 Hours of Sleep Per Night
Quality sleep is essential for muscle recovery, hormone balance, weight management, and mental clarity.
Consistency Over Perfection
The goal of this challenge is to help you develop sustainable habits that will last well beyond these six weeks. Even if you don’t hit every target every day, small improvements add up. By focusing on movement, nutrition, hydration, and rest, you’ll feel stronger, more energized, and ready for summer.
Free Community Workshop: We are hosting a FREE Workshop on Wednesday, April 9th at 7pm to review these habits and discuss why they are critical to your overall health. Rally your friends and family and do it together! Call to reserve your spot at 360-574-7292 or find more details at
Yours in health & fitness,
Sherri McMillan
23 Different Resolutions Instead of Weight Loss
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.