12 Days of FITMAS
It can be so challenging to keep your health and fitness a priority during the holidays. So to help keep you on track, I’m going to ask for you just 12 minutes per day over the 12 days prior to Christmas (The 12 Days of Fitmas!). Here is a simple, at-home workout that you can do anywhere, anytime and all it requires is 12 minutes. We can all commit to 12 minutes to keep our fitness in check, the typical holiday weight gain at bay and your spirits high during a typically stressful time of year.
- For cardio, you can choose walking, running, hiking, swimming, dance, biking and any type of activity that will get your heart pumping and your blood flowing.
- For Lower body exercises, you can choose squats, lunges or step ups.
- For Upper body exercises, you can choose push-ups, dips and/or use hand-weights (cans) and perform overhead presses and curls.
- For Core exercises, you can choose planks, v-sits, crunches, rotations and bridging.
- Remember to warm-up and cool down
- Feel free to modify as needed
|
MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
Saturday |
SUNDAY |
|---|---|---|---|---|---|---|
| Day One Dec 12 12 min of cardio (walk/run bike/swim) |
Day Two Dec 13 12 min of strength (1 min of a lower body/upper body/core x 4) |
Day Three Dec 14 12 min of yoga, Stretching, Meditating |
Day Four Dec 15 1 min each of cardio, lower body, upper body & core x 3 for 12 min workout |
Day Five |
||
|
Day Six |
Day Seven Dec 18 12 slow deep breaths multiple times per day |
Day Eight Dec 19 Choose 12 exercises Do each 40 sec H 20 sec Break for 12 min workout |
Day Nine Dec 20 12 min of yoga, stretching, meditation |
Day Ten Dec 21 Choose 12 exercises Do each for 1 min with no breaks in between |
Day Eleven Dec 22 12 min brisk walk outdoors |
Day Twelve Dec 23 Climb some stairs for 12 minutes (take breaks as needed to spread out throughout the day) |
|
Bonus |
Bonus Dec 25 Do something active and fun with your family |
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.
Yours in health & fitness,
Sherri McMillan
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Join us for the COUVE CLOVER RUN – 3, 7 & 10 MILES on March 24th, 2019 in downtown Vancouver, WA.
Celebrate St. Patrick’s day with us at the 5th Annual Couve Clover Run. Wear your festive green while running or walking 3, 7 or 10 miles along an extremely fast and scenic course to support local charities! We will make you earn your post-event party, but it will be off the charts hosted by Main Event and other downtown Vancouver Pubs & Breweries.
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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.