We place our own limits on ourselves. When I lived in Vancouver BC, I had the fortunate honor to be Rick Hansen's Trainer - the man who wheeled around the world raising millions of dollars for spinal cord research. He told me once he had to decide to focus on the 1000 things he couldn't do anymore because he didn't have the use of his legs or the 100,000 things he still could do. And he has gone on to live the most incredible life inspiring so many others that you can do anything if you want it bad enough.
He just recently Bungee Jumped in Whistler BC. You've got to watch this clip. It is both hilarious and inspirational showing you that you can do anything when you put your mind to it! It will be a highlight of you day!
If you can't see the clip above, clip on this direct link.
http://www.youtube.com/watch?v=OtAJFIOz8xs&NR=1
Yours in health and fitness,
Sherri McMillan
ps. If you are local, please join me this weekend for our 3 hour Exercise-a-thon to collect food and clothing for a local shelter. Click below for more details. We'd love to see you there.
http://www.nwpersonaltraining.com/subs/events/event_details.php?event_id=72
Showing posts with label motivation. Show all posts
Showing posts with label motivation. Show all posts
Tuesday, November 10, 2009
Monday, November 9, 2009
When was the last time you had Geese chasing you?!
Happy Monday!
I just finished presenting at the fabulous CanFitPro fitness conference in Vancouver BC. I often hear from clients that they have a hard time keeping up with their fitness routine when they travel. I always explain to them that if you want something bad enough, if your health and fitness is really that important to you, then there are NO EXCUSES! That's right - no excuses. It doesn't matter if you're tired, jet-lagged, your hotel doesn't offer a fitness facility, or you can't find a gym in the area - you've got to make it happen.
For example, today it was raining in Vancouver BC so it would have been easy to talk myself out of going for a run. But I went anyways and here's what happened. First, I found a beautiful trail along the river that was a breath of fresh air and once I got outside, the rain didn't bother me at all and it was actually quite incredible. I would have never got to experience this had I not left my hotel. Then I stumbled across the new 2010 Olympic Oval being built and was able to run all around it and check out how awesome it was. That was pretty cool. And then on my way back there was this group of Canadian Geese hanging out by the trail. It felt so nice to connect with nature. And then as I ran by the geese, a few proceeded to chase me and nip at my butt. I think they were mad that I moved to the states! :) So anyways, had I not gone out for my run, I would not have experienced that exciting adventure!
Bottom line, no matter where you are or what you're doing, you need to do something to move your body today. Don't ask yourself "Should I workout today?" That's the wrong question because the answer will always be yes. Instead ask yourself "WHAT should I do to move my body today so that I can look and feel my absolute best!"
Have a fabulous week!
Yours in health and fitness,
Sherri McMillan
ps. If you're starting to look for good stocking stuffers for the holidays, one of my books might inspire one of your loved ones to get off the couch. Click below for more details.
http://www.nwpersonaltraining.com/subs/products/products.php
I just finished presenting at the fabulous CanFitPro fitness conference in Vancouver BC. I often hear from clients that they have a hard time keeping up with their fitness routine when they travel. I always explain to them that if you want something bad enough, if your health and fitness is really that important to you, then there are NO EXCUSES! That's right - no excuses. It doesn't matter if you're tired, jet-lagged, your hotel doesn't offer a fitness facility, or you can't find a gym in the area - you've got to make it happen.
For example, today it was raining in Vancouver BC so it would have been easy to talk myself out of going for a run. But I went anyways and here's what happened. First, I found a beautiful trail along the river that was a breath of fresh air and once I got outside, the rain didn't bother me at all and it was actually quite incredible. I would have never got to experience this had I not left my hotel. Then I stumbled across the new 2010 Olympic Oval being built and was able to run all around it and check out how awesome it was. That was pretty cool. And then on my way back there was this group of Canadian Geese hanging out by the trail. It felt so nice to connect with nature. And then as I ran by the geese, a few proceeded to chase me and nip at my butt. I think they were mad that I moved to the states! :) So anyways, had I not gone out for my run, I would not have experienced that exciting adventure!
Bottom line, no matter where you are or what you're doing, you need to do something to move your body today. Don't ask yourself "Should I workout today?" That's the wrong question because the answer will always be yes. Instead ask yourself "WHAT should I do to move my body today so that I can look and feel my absolute best!"
Have a fabulous week!
Yours in health and fitness,
Sherri McMillan
ps. If you're starting to look for good stocking stuffers for the holidays, one of my books might inspire one of your loved ones to get off the couch. Click below for more details.
http://www.nwpersonaltraining.com/subs/products/products.php
Monday, September 28, 2009
Missing a Workout is so much more than Missing a Workout!
Consider how much discipline it takes to workout three to five days a week. Think about how hard it is to keep stretching beyond our comfort zones and how challenging it is to exercise at high intensities. Consider the self-resolve required to eat healthy foods and drink lots of water every day when temptations surround us everywhere we go. But if you have the courage to respect your body – the temple that houses your mind and spirit – personal mastery will not be far away. It says a lot about who you are as a person when you invest the time to take care of yourself. It says you respect and love yourself enough to do the things necessary for you to be at your personal best. Each time you get into the gym for a workout on a day when you just don’t feel like exercising, you grow a little stronger as a human being. Each time you go for a run or walk on a cold winter’s day when you just feel like staying under the warm, cozy covers, you strengthen your character. When you endure a tough workout, it enables you to persevere through any other challenge in your life. Working on improving your physical conditioning will not only enrich your life and make you a better person, you’ll also become a better parent, a better spouse, a better and more productive worker, and a better friend.
Exercising regularly, eating well and taking the time to relax and nourish your body will make you feel happier. It will provide you with more energy than you have ever known. It will give you greater stamina and mental toughness and make you a clearer, stronger thinker. It will make you more patient and loving. There are 168 hours in a week. Surely each and every one of us, regardless of our hectic schedules, can carve out three to five of them to care for our bodies and work on mastering our physical state.
You must remember that a missed workout is much more than just a missed workout! When you miss a workout, you don’t just stay at the same level you were at – you actually take a few steps back. Every time you miss a workout, you have done something to strengthen the habit of not working out. When you’ve made the promise to yourself to exercise so many times per week and then you break that promise, you start to lose trust in yourself. With each missed workout, you start to lose self-confidence and begin to question whether you can actually stick with it at all. A missed workout fuels self-doubt and makes that negative habit stronger. Miss enough workouts, and eventually that negative habit of not working out will replace the positive habit of exercising that you have worked so hard to cultivate. Every time you fail to do the right thing, you fuel the habit of doing the wrong thing. So the next time you’re trying to justify pressing the snooze button and skipping your workout, or working through lunch instead of taking a walk break or heading right home after work instead of stopping at the gym, just don’t do it. Don’t even think about it. Don’t even allow yourself the opportunity to talk yourself out of doing what you know you need to do to be at your best. Just remember that you’ll feel like a million bucks once you’re done. The real challenge for most people is not the workout itself, but actually overcoming the negative thoughts that try to sabotage very good intentions.
“The greatest irony of our physical life is that when we are young, we are willing to sacrifice every bit of our health for wealth, and when we grow old, we are willing to sacrifice so much of our wealth for just one day of health.” Don’t let this happen to you. The little things in life are actually the big things and the quality of success that you will experience in your life ultimately depends upon the tiny choices you make every minute of every hour of every day. It’s the small daily acts and habits that define how big we end up living.
Looking Good, Feeling Great & Living Life to the Fullest!
Exercising regularly, eating well and taking the time to relax and nourish your body will make you feel happier. It will provide you with more energy than you have ever known. It will give you greater stamina and mental toughness and make you a clearer, stronger thinker. It will make you more patient and loving. There are 168 hours in a week. Surely each and every one of us, regardless of our hectic schedules, can carve out three to five of them to care for our bodies and work on mastering our physical state.
You must remember that a missed workout is much more than just a missed workout! When you miss a workout, you don’t just stay at the same level you were at – you actually take a few steps back. Every time you miss a workout, you have done something to strengthen the habit of not working out. When you’ve made the promise to yourself to exercise so many times per week and then you break that promise, you start to lose trust in yourself. With each missed workout, you start to lose self-confidence and begin to question whether you can actually stick with it at all. A missed workout fuels self-doubt and makes that negative habit stronger. Miss enough workouts, and eventually that negative habit of not working out will replace the positive habit of exercising that you have worked so hard to cultivate. Every time you fail to do the right thing, you fuel the habit of doing the wrong thing. So the next time you’re trying to justify pressing the snooze button and skipping your workout, or working through lunch instead of taking a walk break or heading right home after work instead of stopping at the gym, just don’t do it. Don’t even think about it. Don’t even allow yourself the opportunity to talk yourself out of doing what you know you need to do to be at your best. Just remember that you’ll feel like a million bucks once you’re done. The real challenge for most people is not the workout itself, but actually overcoming the negative thoughts that try to sabotage very good intentions.
“The greatest irony of our physical life is that when we are young, we are willing to sacrifice every bit of our health for wealth, and when we grow old, we are willing to sacrifice so much of our wealth for just one day of health.” Don’t let this happen to you. The little things in life are actually the big things and the quality of success that you will experience in your life ultimately depends upon the tiny choices you make every minute of every hour of every day. It’s the small daily acts and habits that define how big we end up living.
Looking Good, Feeling Great & Living Life to the Fullest!
Monday, August 17, 2009
4 Tips to a Achieving your Dream Life
I just returned from IDEA, a convention in California for Health professionals from all over the world. I attended the keynote with Matt Weinstein, a motivational speaker and author. He said the problem with all the self help books is that they're too hard to remember - the 8 secrets, the 7 Habits etc...So he's come up with the 4 unforgettable keys to a Successful Life. He promises that you will never, ever forget them! I thought I’d share them with all of you in hopes that it will help you live your dream life.
#1 Key to an Incredible Life: ‘ Row, Row, Row your Boat’
This is your boat – your life! And if you want something, you’re going to have to work at it – you’re going to have to row, and row, and row some more. You’re going to have to put some muscle into it. Rowing can be a challenging activity but you can direct which way you want that boat to go! This is your life to create!
#2 Key to an Incredible Life: ‘Gently down the Stream’
Go with the flow. Don’t fight so hard. It's so much easier to row your boat downstream rather than upstream! You’ve got to Focus on your strengths – that will make everything so much easier.
#3 Key to an Incredible Life: Can you already guess it??!! Yep – “Merrily, Merrily, Merrily, Merrily”
Be positive. Be content. Focus on what you have versus what you don’t have. Look for the good in everything. Notice everyday miracles. Incredible opportunities come to those with a joyful spirit. No one wants to be around or offer opportunities to those who are negative! Why? They are just going to complain about it anyways!
#4 Key to an Incredible Life: ‘Life is But a Dream’
Life should be a dream – a pleasant, beautiful, wonderful dream - Not a nightmare. Reality happens first in your mind. Dream big for your life. Make the life that you want so vivid in your mind that it’s easier to make it come to fruition!
That’s it! Four keys that you will probably never, ever forget. Simple but powerful messages! We’ve all heard it before and now all we have to do is live it! I hope it gives you a little boost for your week!
Yours in health and fitness,
Sherri McMillan
#1 Key to an Incredible Life: ‘ Row, Row, Row your Boat’
This is your boat – your life! And if you want something, you’re going to have to work at it – you’re going to have to row, and row, and row some more. You’re going to have to put some muscle into it. Rowing can be a challenging activity but you can direct which way you want that boat to go! This is your life to create!
#2 Key to an Incredible Life: ‘Gently down the Stream’
Go with the flow. Don’t fight so hard. It's so much easier to row your boat downstream rather than upstream! You’ve got to Focus on your strengths – that will make everything so much easier.
#3 Key to an Incredible Life: Can you already guess it??!! Yep – “Merrily, Merrily, Merrily, Merrily”
Be positive. Be content. Focus on what you have versus what you don’t have. Look for the good in everything. Notice everyday miracles. Incredible opportunities come to those with a joyful spirit. No one wants to be around or offer opportunities to those who are negative! Why? They are just going to complain about it anyways!
#4 Key to an Incredible Life: ‘Life is But a Dream’
Life should be a dream – a pleasant, beautiful, wonderful dream - Not a nightmare. Reality happens first in your mind. Dream big for your life. Make the life that you want so vivid in your mind that it’s easier to make it come to fruition!
That’s it! Four keys that you will probably never, ever forget. Simple but powerful messages! We’ve all heard it before and now all we have to do is live it! I hope it gives you a little boost for your week!
Yours in health and fitness,
Sherri McMillan
Monday, August 10, 2009
By challenging yourself, you challenge others!
"Do something everyday that scares or challenges you!" I love this photo of my friend Tamara as she jumps off a 20 ft cliff into Crater Lake. She inspired me to jump shortly after - a big accomplishment since I'm crazy scared of heights. That's how inspiration works. Someone sees someone else do something cool and they think "Hey, maybe I could do that too!" So do something amazing and you'll most likely inspire someone else too!
This thought process reminds me of this poem...
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, “Who am I to be brilliant, gorgeous, talented and fabulous?” Actually, who are you not to be? You are a child of God. Your playing small doesn’t serve the world. There’s nothing enlightened about shrinking so that other people won’t feel insecure around you. We were born to manifest the glory of God….And as we let our own light shine we unconsciously give people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”
Marianne Williamson – Read by Nelson Mandela
So let your life shine brightly and as you do so, it will inspire others to live their best life too!
Yours in health and fitness,
Sherri McMillan
This thought process reminds me of this poem...
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, “Who am I to be brilliant, gorgeous, talented and fabulous?” Actually, who are you not to be? You are a child of God. Your playing small doesn’t serve the world. There’s nothing enlightened about shrinking so that other people won’t feel insecure around you. We were born to manifest the glory of God….And as we let our own light shine we unconsciously give people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”
Marianne Williamson – Read by Nelson Mandela
So let your life shine brightly and as you do so, it will inspire others to live their best life too!
Yours in health and fitness,
Sherri McMillan
Friday, August 7, 2009
I was wrong...
I used to say "Use the Scale and Plan to Fail". I've seen so many people get so discouraged by a scale reading even when they were doing everything right. So I would often tell clients not to get on the scale or to limit it to monthly to avoid any issues. But research now shows that I was actually wrong.
When your goal is fat loss or weight management, weigh-ins offer you an objective, quantitative way for you to monitor your weight loss progress. In fact, people who have succeeded with weight loss often report that they self-monitored themselves using weekly weigh-ins. The most recent research shows greater progress in those who do daily weight monitoring.
Avoiding the scale means weight gain can easily accumulate without you realizing. I've seen so many clients utterly shocked at the number on the scale because they had avoided it for years. Regular monitoring can provide you with the information you need and often the motivation to take action before weight gain gets out of control. This way you’ll know quickly if you’re slipping at all and can take appropriate measures to get back on track.
The only downfall to measuring progress using a scale is that it doesn’t tell you anything about changes in body composition. So for example, if you’re gaining muscle because you’re working out and since muscle is more dense that fat, this change will not be represented on the scale and you may think you’re not doing that well. Also, weight can change significantly and quickly due to factors such as water retention. This can often lead to frustrations and discouragement when in fact, you may have been doing really well.
So my only advice is don’t get obsessed with what the scale reads. Start with only measuring yourself once per week at exactly the same time and focus on the action steps you can take to move the scale numbers in the right direction. Focus on getting your workouts in and eating healthy and the scale will take care of itself. It is also helpful to use a variety of measuring tools such as girth measurements, body fat assessments, Polaroid photo shots and how your clothes are fitting. This will give you a much better view of the whole picture.
Yours in health and fitness,
Sherri McMillan
When your goal is fat loss or weight management, weigh-ins offer you an objective, quantitative way for you to monitor your weight loss progress. In fact, people who have succeeded with weight loss often report that they self-monitored themselves using weekly weigh-ins. The most recent research shows greater progress in those who do daily weight monitoring.
Avoiding the scale means weight gain can easily accumulate without you realizing. I've seen so many clients utterly shocked at the number on the scale because they had avoided it for years. Regular monitoring can provide you with the information you need and often the motivation to take action before weight gain gets out of control. This way you’ll know quickly if you’re slipping at all and can take appropriate measures to get back on track.
The only downfall to measuring progress using a scale is that it doesn’t tell you anything about changes in body composition. So for example, if you’re gaining muscle because you’re working out and since muscle is more dense that fat, this change will not be represented on the scale and you may think you’re not doing that well. Also, weight can change significantly and quickly due to factors such as water retention. This can often lead to frustrations and discouragement when in fact, you may have been doing really well.
So my only advice is don’t get obsessed with what the scale reads. Start with only measuring yourself once per week at exactly the same time and focus on the action steps you can take to move the scale numbers in the right direction. Focus on getting your workouts in and eating healthy and the scale will take care of itself. It is also helpful to use a variety of measuring tools such as girth measurements, body fat assessments, Polaroid photo shots and how your clothes are fitting. This will give you a much better view of the whole picture.
Yours in health and fitness,
Sherri McMillan
Friday, July 3, 2009
Staying consistent during the summer holidays.
Dear Clients & Friends,
I've had so many clients tell me they're having a really hard time with workout consistency now that the kids are home from school and they are out of their routine. I have written some previous posts to give you some ideas on how to make sure you still get your workouts in no matter what.
Today, I wanted to show you a video clip of me going out for a run with the kids. You'll have to excuse my amateur filming skills - it's definitely not Jim Martin MVP Video Production quality. But hey, do you know how hard it is to film when you're running?! Anyways, I hope you don't get dizzy - maybe just listen and not watch. Click on the link above. Listen to some of the things that Brianna says. I'm confident that by involving your kids in your workouts, they'll get something out of it too!
Yours in health and fitness,
Sherri McMillan
ps. Happy Independence Day!
Tuesday, June 23, 2009
Don't set the goal as weight-loss. Try this approach instead!
Many people take this approach – ‘As soon as I get fit and lose weight, then I’ll start doing the things I’ve always wanted to do.” We suggest you take the opposite approach.
Set the goal and in the process of training for the event or activity you’ve always wanted to do, then you will get in great shape! It puts purpose to your workouts. And it’s such a positive, motivating focus.
For example, let’s say you set a goal of finishing a 10km fun run. Setting this kind of goal, because it has a deadline, provides a compelling reason to stick to the program and not miss workouts. In contrast, if the goal is to lose 10 pounds in 2 months, if you get off track, you can negotiate with yourself and say, “Well, I guess I can wait an additional week or two to achieve my goals.” But if you get off track with your training program while preparing for an event, you can’t call the event organizer and ask them to postpone the event because you aren’t going to be ready. Every workout or skipped workout will either positively or negatively affect your performance and your ability to achieve your goal. In addition, once you cross the finish line, that’s something no one can ever take away from you. You will always have your medal, t-shirt, and photos crossing the finish line. Whereas, with weight loss, you could lose the weight and then gain it all back next month and feel like a failure. Plus there is a lot of status associated with conquering a tough challenge or finishing a event, so your self esteem receives a huge boost providing you with the belief that you can achieve the next goal. We have also found when someone succeeds at a goal such as this, they then inherently look towards the next goal – it’s just human nature. So after you finish the 10km, then often you’ll decide to attempt a half marathon, full marathon, a challenging hike, a triathlon, etc. It’s a positive spiral. Whereas, with weight loss, it’s often a negative spiral. You may lose the 10 pounds but may still not be happy. Some people who have the most ‘perfect’ bodies are those that struggle with their body image the most!
For all these reasons, we suggest you keep the focus away from Body Image and instead focus on behaviors, events and actions. The end result is that you actually will start to lose weight, tone up and get in the best shape of your life en route to the finish line!
So grab a piece of paper and write down all the fitness goals you would like to achieve. This is your personal fitness wish list. Write down anything you have ever thought of achieving with regards to your own individual health and fitness. Which goal, if you achieved it, would make this year unbelievable? Have you ever wanted to hike the Grand Canyon, complete a marathon or triathlon, cycle through Italy, learn to Scuba Dive or inline skate or rock-climb, cycle the Oregon coast, or would you just be happy with working out 4x/week consistently? What are you health and fitness wishes? The only rule with this wish list is that none of your goals can be related to your body size, shape or weight. Stay away from listing a goal such as losing 10 pounds or 4 inches off your hips. Let's keep this list positive, action-oriented, and focused away from body image. Then circle one item on this list, that you will focus on completing in the next 3 months. YES YOU CAN!
Yours in health and fitness,
Sherri
ps. On that note, if you’re not doing anything this weekend, join us for our annual 6mile Run/Walk, Live Concert and community fundraiser for the Kearney Breast Center.
http://www.nwpersonaltraining.com/subs/events/event_details.php?event_id=63
pps. Or perhaps you'd like to try our Girlfriends & Dudes Triathlon on July 19th. It's a short distance so you can do it. And if you're not feeling up for the whole thing, inspire a few friends and form a relay team!
http://www.nwpersonaltraining.com/subs/events/event_details.php?event_id=64
Set the goal and in the process of training for the event or activity you’ve always wanted to do, then you will get in great shape! It puts purpose to your workouts. And it’s such a positive, motivating focus.
For example, let’s say you set a goal of finishing a 10km fun run. Setting this kind of goal, because it has a deadline, provides a compelling reason to stick to the program and not miss workouts. In contrast, if the goal is to lose 10 pounds in 2 months, if you get off track, you can negotiate with yourself and say, “Well, I guess I can wait an additional week or two to achieve my goals.” But if you get off track with your training program while preparing for an event, you can’t call the event organizer and ask them to postpone the event because you aren’t going to be ready. Every workout or skipped workout will either positively or negatively affect your performance and your ability to achieve your goal. In addition, once you cross the finish line, that’s something no one can ever take away from you. You will always have your medal, t-shirt, and photos crossing the finish line. Whereas, with weight loss, you could lose the weight and then gain it all back next month and feel like a failure. Plus there is a lot of status associated with conquering a tough challenge or finishing a event, so your self esteem receives a huge boost providing you with the belief that you can achieve the next goal. We have also found when someone succeeds at a goal such as this, they then inherently look towards the next goal – it’s just human nature. So after you finish the 10km, then often you’ll decide to attempt a half marathon, full marathon, a challenging hike, a triathlon, etc. It’s a positive spiral. Whereas, with weight loss, it’s often a negative spiral. You may lose the 10 pounds but may still not be happy. Some people who have the most ‘perfect’ bodies are those that struggle with their body image the most!
For all these reasons, we suggest you keep the focus away from Body Image and instead focus on behaviors, events and actions. The end result is that you actually will start to lose weight, tone up and get in the best shape of your life en route to the finish line!
So grab a piece of paper and write down all the fitness goals you would like to achieve. This is your personal fitness wish list. Write down anything you have ever thought of achieving with regards to your own individual health and fitness. Which goal, if you achieved it, would make this year unbelievable? Have you ever wanted to hike the Grand Canyon, complete a marathon or triathlon, cycle through Italy, learn to Scuba Dive or inline skate or rock-climb, cycle the Oregon coast, or would you just be happy with working out 4x/week consistently? What are you health and fitness wishes? The only rule with this wish list is that none of your goals can be related to your body size, shape or weight. Stay away from listing a goal such as losing 10 pounds or 4 inches off your hips. Let's keep this list positive, action-oriented, and focused away from body image. Then circle one item on this list, that you will focus on completing in the next 3 months. YES YOU CAN!
Yours in health and fitness,
Sherri
ps. On that note, if you’re not doing anything this weekend, join us for our annual 6mile Run/Walk, Live Concert and community fundraiser for the Kearney Breast Center.
http://www.nwpersonaltraining.com/subs/events/event_details.php?event_id=63
pps. Or perhaps you'd like to try our Girlfriends & Dudes Triathlon on July 19th. It's a short distance so you can do it. And if you're not feeling up for the whole thing, inspire a few friends and form a relay team!
http://www.nwpersonaltraining.com/subs/events/event_details.php?event_id=64
Sunday, June 14, 2009
You've got to watch this video - it may be life changing...
Father's Day is one week from today. Before you decide what to do for that special guy - dad, hubby, brother, son - watch this inspirational video first. It is one of the most incredible stories of all times! It's 6 minutes long but trust me, absolutely, totally worth it. I've watched it at least 20 times and I am still in awe! I have competed in triathlons with this father-son team and it is one of the most humbling and inspiring experiences ever! So click on the link, sit back, relax and be inspired...
Your dad will probably never remember the tie you bought him. Your husband will probably never recall the backyard BBQ kit you got for him. Your brother will probably never remember the gift-card.
But they will forever remember the hike you took them on, the bike ride with a lunch stop, the golf game, or perhaps an event you enrolled each other in. The best gifts are those that involve time being spent together doing something you both love and/or doing something that offers a sense of accomplishment and fulfillment.
So you've got one week to plan an active, fun day with that special guy in your life. Create a memory that will last a lifetime!
Yours in health and fitness,
Sherri
ps. On Saturday June 20th, we are offering a Dad's Bootcamp at both our Vancouver and Portland studios from 8:00-10:00am. That could be the start of a very special weekend. Call 360.574.7292 or 503.287.0655 to register.
Your dad will probably never remember the tie you bought him. Your husband will probably never recall the backyard BBQ kit you got for him. Your brother will probably never remember the gift-card.
But they will forever remember the hike you took them on, the bike ride with a lunch stop, the golf game, or perhaps an event you enrolled each other in. The best gifts are those that involve time being spent together doing something you both love and/or doing something that offers a sense of accomplishment and fulfillment.
So you've got one week to plan an active, fun day with that special guy in your life. Create a memory that will last a lifetime!
Yours in health and fitness,
Sherri
ps. On Saturday June 20th, we are offering a Dad's Bootcamp at both our Vancouver and Portland studios from 8:00-10:00am. That could be the start of a very special weekend. Call 360.574.7292 or 503.287.0655 to register.
Friday, June 12, 2009
No Excuse for Excuses...
If you're a consistent exerciser and never struggle with sticking to it, you can skip today's blog. But if you're like most people, and let work, the kids and other responsibilities get in the way, read for some tips on how to overcome these obstacles so you have the energy for work, kids and other responsibilities...
Not enough time: If you have trouble finding time to exercise, you’re not alone. A perceived lack of time is one of the most common excuses for not starting or for quitting an exercise program. But it really doesn’t wash. We have clients who manage large businesses, clients with 6-8 children and clients who seem to do it all. How do they do it? They make health and fitness a priority in their life. When life gets rough, exercise is usually the first thing to go when, in fact, it should be the last. Exercise is the glue to mental sanity when life becomes chaotic. Somehow, when others need you, your needs tend to end up on the back burner. Someone at work asks you to complete a project, your spouse needs your attention, the kids need some quality time, your friends are asking you why you haven’t called, and you’ve got a to-do list that extends well into the next 6 months. You can see how easy it is to convince yourself that the morning workout can wait until lunch and then until after dinner. Or maybe tomorrow and finally, “I’ll get back on track next month!” Commitments, responsibilities, and the demands of work, family and social life are always going to be there. When you allow yourself to put your own needs second to everything and everyone else, you’ll end up the loser. Research, in fact, shows that exercisers are more productive at whatever they’re doing. Translation: You’ll be able to do more when you’re in good shape. As for believing exercise is a huge time commitment, even 10-30 minutes a day, if done consistently, can result in health benefits. Here’s some tips to help you fit exercise in your day:
• Make an appointment with yourself, just as you would for your doctor or dentist or a meeting with your boss. That way, when someone asks if you can meet at 5, you can honestly say, “Sorry, I’ve got an appointment. How about at 4:00?”
• Stop putting it off! “I’ll start exercising right after New Year’s…in the spring…right after I’m finished with this huge project…once the kids get older…once the kids leave home…after I’ve retired…” Stop making excuses. Now’s the time to start because there will always be things competing for your time. You can choose to make exercise a priority in your life now or wait until you’re forced to make it a priority. We take our health for granted until we get sick. People who swear they don’t have a minute to exercise, then find themselves hospitalized for bypass surgery and out of commission for weeks, soon recognize that the extra time taken to exercise would haven been well worth it! The message is clear. Unless you take care of yourself now, one day you may find yourself unable to take care of your business, family or any of your other interests.
No energy: Those who exercise regularly know from experience that exercise actually leaves you with more energy!
Too old too exercise: No, you’re too old NOT to exercise! Every decade a 30 year old sedentary individual will suffer from a 10 percent decrease in muscle mass and aerobic capacity and a reduction in flexibility. Bone density deteriorates starting at age 35. By the time you’re 68, you’ll have experienced an 80 percent decrease in strength. By age 80, an individual will have lost half of their muscle mass. The good news is that if you exercise, these stats will improve dramatically. Even people as old as 90 have experienced the positive benefits of exercise, so it’s never too late to get started.
Hate exercise: In the beginning, exercise may feel like a chore but eventually it’ll become a need for both physical and mental health. It’s important to find activities you enjoy doing so that you’ll participate regularly, see the results and get hooked. Use music, try hiking or walking and add variety to your program to make it more fun. Exercise with friends. Studies show you tend to achieve better results that way because it’ll become more difficult to skip workouts plus you won’t get lonely during your workouts. There’s also no evidence to suggest that exercise needs to be painful. If it hurts that much, you may be doing too much, too soon.
Too out of shape to exercise: One survey found the top reason why people choose not to join a gym is because they want to get into better shape or lose weight first. This backwards approach may never get you to your goals. Find a gym that’s not intimidating and where members seem comfortable going at their own pace and wearing whatever they want.
Gym scene isn’t your thing: Sorry this won’t wash. There are literally hundreds of things you can do at home to get in shape. Your local book store will have books on designing your own program. Rent a fitness video. Hire a personal trainer to come to your house and design a program for you.
Health Woes: The health benefits of exercise always outweigh the risks. Certain conditions may make exercise more difficult but you can work around most problems. Consult with a professional who can design a program that addresses your specific concerns.
No or slow results: One of the biggest hurdles new exercisers face is that the effort often doesn’t match the result. They’ve been exercising religiously for five weeks and jump up on the scale. Ugh, no change! They feel the program must not be working and give up. Unrealistic expectations can be a real downer. Instead of measuring your success by the scale, measure it by your energy levels. Monitor how many more repetitions you can do of a particular exercise. Keep track of how many more minutes you can do of a given activity. You may be making more progress than you think.
Yours in health and fitness,
Sherri
Not enough time: If you have trouble finding time to exercise, you’re not alone. A perceived lack of time is one of the most common excuses for not starting or for quitting an exercise program. But it really doesn’t wash. We have clients who manage large businesses, clients with 6-8 children and clients who seem to do it all. How do they do it? They make health and fitness a priority in their life. When life gets rough, exercise is usually the first thing to go when, in fact, it should be the last. Exercise is the glue to mental sanity when life becomes chaotic. Somehow, when others need you, your needs tend to end up on the back burner. Someone at work asks you to complete a project, your spouse needs your attention, the kids need some quality time, your friends are asking you why you haven’t called, and you’ve got a to-do list that extends well into the next 6 months. You can see how easy it is to convince yourself that the morning workout can wait until lunch and then until after dinner. Or maybe tomorrow and finally, “I’ll get back on track next month!” Commitments, responsibilities, and the demands of work, family and social life are always going to be there. When you allow yourself to put your own needs second to everything and everyone else, you’ll end up the loser. Research, in fact, shows that exercisers are more productive at whatever they’re doing. Translation: You’ll be able to do more when you’re in good shape. As for believing exercise is a huge time commitment, even 10-30 minutes a day, if done consistently, can result in health benefits. Here’s some tips to help you fit exercise in your day:
• Make an appointment with yourself, just as you would for your doctor or dentist or a meeting with your boss. That way, when someone asks if you can meet at 5, you can honestly say, “Sorry, I’ve got an appointment. How about at 4:00?”
• Stop putting it off! “I’ll start exercising right after New Year’s…in the spring…right after I’m finished with this huge project…once the kids get older…once the kids leave home…after I’ve retired…” Stop making excuses. Now’s the time to start because there will always be things competing for your time. You can choose to make exercise a priority in your life now or wait until you’re forced to make it a priority. We take our health for granted until we get sick. People who swear they don’t have a minute to exercise, then find themselves hospitalized for bypass surgery and out of commission for weeks, soon recognize that the extra time taken to exercise would haven been well worth it! The message is clear. Unless you take care of yourself now, one day you may find yourself unable to take care of your business, family or any of your other interests.
No energy: Those who exercise regularly know from experience that exercise actually leaves you with more energy!
Too old too exercise: No, you’re too old NOT to exercise! Every decade a 30 year old sedentary individual will suffer from a 10 percent decrease in muscle mass and aerobic capacity and a reduction in flexibility. Bone density deteriorates starting at age 35. By the time you’re 68, you’ll have experienced an 80 percent decrease in strength. By age 80, an individual will have lost half of their muscle mass. The good news is that if you exercise, these stats will improve dramatically. Even people as old as 90 have experienced the positive benefits of exercise, so it’s never too late to get started.
Hate exercise: In the beginning, exercise may feel like a chore but eventually it’ll become a need for both physical and mental health. It’s important to find activities you enjoy doing so that you’ll participate regularly, see the results and get hooked. Use music, try hiking or walking and add variety to your program to make it more fun. Exercise with friends. Studies show you tend to achieve better results that way because it’ll become more difficult to skip workouts plus you won’t get lonely during your workouts. There’s also no evidence to suggest that exercise needs to be painful. If it hurts that much, you may be doing too much, too soon.
Too out of shape to exercise: One survey found the top reason why people choose not to join a gym is because they want to get into better shape or lose weight first. This backwards approach may never get you to your goals. Find a gym that’s not intimidating and where members seem comfortable going at their own pace and wearing whatever they want.
Gym scene isn’t your thing: Sorry this won’t wash. There are literally hundreds of things you can do at home to get in shape. Your local book store will have books on designing your own program. Rent a fitness video. Hire a personal trainer to come to your house and design a program for you.
Health Woes: The health benefits of exercise always outweigh the risks. Certain conditions may make exercise more difficult but you can work around most problems. Consult with a professional who can design a program that addresses your specific concerns.
No or slow results: One of the biggest hurdles new exercisers face is that the effort often doesn’t match the result. They’ve been exercising religiously for five weeks and jump up on the scale. Ugh, no change! They feel the program must not be working and give up. Unrealistic expectations can be a real downer. Instead of measuring your success by the scale, measure it by your energy levels. Monitor how many more repetitions you can do of a particular exercise. Keep track of how many more minutes you can do of a given activity. You may be making more progress than you think.
Yours in health and fitness,
Sherri
Monday, June 8, 2009
Learn how to stay motivated from someone who exercises everyday and has been consistent for over 30 years!
Happy Monday.
I wanted to wait and send this out a little later in the afternoon so you could assess whether you've started the week off on the right foot or not. By now, you should have a plan for the week - Which workouts will you do when? Leaving it up to how you're feeling on any given day doesn't tend to work very well and can easily lead to an inconsistent effort.
Instead of me preaching my message, I thought I'd introduce you to one of our members who has been a consistent, everyday exerciser for 30 years. She has obviously figured out what she needs to do to stick to her workout program. She's got some great tips that I believe will help you if you have a hard time keeping the commitment to yourself. Click on the link and enjoy.
I wanted to wait and send this out a little later in the afternoon so you could assess whether you've started the week off on the right foot or not. By now, you should have a plan for the week - Which workouts will you do when? Leaving it up to how you're feeling on any given day doesn't tend to work very well and can easily lead to an inconsistent effort.
Instead of me preaching my message, I thought I'd introduce you to one of our members who has been a consistent, everyday exerciser for 30 years. She has obviously figured out what she needs to do to stick to her workout program. She's got some great tips that I believe will help you if you have a hard time keeping the commitment to yourself. Click on the link and enjoy.
Thursday, May 28, 2009
What to do when you conflict?
Yesterday on my morning run, I saw the oddest thing. This man was riding his bike while smoking a cigarette. My first thought was "What an interesting combination!" It made me think that many of us may have conflicting behaviors that don't align with our ultimate vision for our lives.
For example, maybe you exercise regularly but your eating habits are horrible. Or maybe you eat well, but never workout. Perhaps, you're really successful in your career but are really overweight and out-of-shape. Maybe you're in great shape but you've got huge amounts of debt. Maybe you're filthy rich but have been married and divorced five times and can't seem to maintain a solid relationship.
It seems that happiness, what we all ultimately strive for, can only be attained when we have a balance in all realms of our life - physical, work, mental/emotional, relationships/social etc. When we are struggling in one area it seems to inhibit our abilities to be at our best and live our dream life.
No one is perfect but it does help to recognize which areas of your life are not lining up with what you want your life to be. Recognition and awareness allows for positive actions in the right direction.
Also, keep in mind that making positive action steps in one area can lead to positive actions in other areas. So don't beat yourself up if you're not where you want to be yet. Take it one step at a time. For example, my cycling smoker may learn to love biking so much that one day he decides to stop smoking because it inhibits his ability to progress and continue a more fuller enjoyment of cycling. It has been shown that smokers that take up exercise are more likely to quit smoking so cycling smoker is on the right track!
Are there any parts of your life that need to be put on the right track to your Personal Best? I've got a few redirections myself...
Yours in health and fitness,
Sherri
For example, maybe you exercise regularly but your eating habits are horrible. Or maybe you eat well, but never workout. Perhaps, you're really successful in your career but are really overweight and out-of-shape. Maybe you're in great shape but you've got huge amounts of debt. Maybe you're filthy rich but have been married and divorced five times and can't seem to maintain a solid relationship.
It seems that happiness, what we all ultimately strive for, can only be attained when we have a balance in all realms of our life - physical, work, mental/emotional, relationships/social etc. When we are struggling in one area it seems to inhibit our abilities to be at our best and live our dream life.
No one is perfect but it does help to recognize which areas of your life are not lining up with what you want your life to be. Recognition and awareness allows for positive actions in the right direction.
Also, keep in mind that making positive action steps in one area can lead to positive actions in other areas. So don't beat yourself up if you're not where you want to be yet. Take it one step at a time. For example, my cycling smoker may learn to love biking so much that one day he decides to stop smoking because it inhibits his ability to progress and continue a more fuller enjoyment of cycling. It has been shown that smokers that take up exercise are more likely to quit smoking so cycling smoker is on the right track!
Are there any parts of your life that need to be put on the right track to your Personal Best? I've got a few redirections myself...
Yours in health and fitness,
Sherri
Monday, May 25, 2009
What will you do?
"A healthy body is a guest-chamber for the soul; a sick body is a prison.." F.B.
If your body truly hosts your soul, what will you do this week so it functions at it's best?
If your body truly hosts your soul, what will you do this week so it functions at it's best?
Friday, May 22, 2009
How to stick with your fitness plan no matter what...
"Thomas Edison was asked why he kept going when he failed at creating the lightbulb 2000 times. Edison replied that he did not fail but learned that making the lightbulb was a 2000 step process."
If you haven't quite found your fitness rhythm, never give up. Sometimes you got to start and stop a number of times before it sticks forever!
Over the years, I have noticed a number of characteristics separate those who succeed with fitness and those who do not. Those who succeed buy into the "Four Laws of Success". You've got to get your head around these thought processes.
First Law – The law of possession. You need to understand that if you are going to achieve results, it is going to be up to you. The phrases "If it is going to be, it is up to me" or "If I think I can or think I can't, I'm right," ring very true. You have to take ultimate responsibility for success or failure. You must be willing to make and stick to the changes. You can not completely rely on someone else like a personal trainer or workout partner to make it happen for you and likewise, you can not blame the kids or your partner for any failures.
Second Law – The law of effort. Anything worth achieving is worth working for. Exercise and healthy eating takes discipline, will power, character, persistency and a commitment to delayed gratification.
Third Law – The law of consistency. A month-long effort is not going to get you where you want. In order to achieve any goal, you must stick to your game plan on an ongoing, long-term, consistent basis. Getting off track for a week is no big deal if you are consistent in your efforts. But if you are regularly tempted away from your program, you will not succeed. Consistency and persistency are the keys to manifesting any goals. Remember that if you want to be 10 pounds thinner 10 years from now, it is not what you do over the next eight weeks that matters, it is what you do over the next 10 years. Fitness is a life-long thing! There are no short-term, quick-fix solutions. Safe and permanent fat loss often takes years – not weeks or months!! Researchers have found only one characteristic common to those who succeed with exercise. All such people move towards their goal one step at a time. They are committed to constant, never-ending improvement. In practical terms, it means that regardless of anything else – busy work schedules, lack of energy, lack of time, feeling old, feeling lazy, hating exercise – they made no excuses! They kept exercising, taking their long-term goals and splitting them up into smaller goals. They took it one day at a time.
Fourth Law – The law of self-efficacy. If you are already questioning whether or not you can actually make the required changes, you are going to have a difficult time with your program. You must believe you can do it! Think of self-esteem as a bank. Each time you keep a promise to yourself, the store of self-esteem gets bigger, making it easier to keep the next promise to yourself. Each time a promise is broken, however, your self-esteem goes down, making it easier to break the next promise. Reinforce this belief in yourself by surrounding yourself with others who are doing or have accomplished what you're attempting. After all, if they can do it, so can you!
Yours in health and fitness,
Sherri McMillan
If you haven't quite found your fitness rhythm, never give up. Sometimes you got to start and stop a number of times before it sticks forever!
Over the years, I have noticed a number of characteristics separate those who succeed with fitness and those who do not. Those who succeed buy into the "Four Laws of Success". You've got to get your head around these thought processes.
First Law – The law of possession. You need to understand that if you are going to achieve results, it is going to be up to you. The phrases "If it is going to be, it is up to me" or "If I think I can or think I can't, I'm right," ring very true. You have to take ultimate responsibility for success or failure. You must be willing to make and stick to the changes. You can not completely rely on someone else like a personal trainer or workout partner to make it happen for you and likewise, you can not blame the kids or your partner for any failures.
Second Law – The law of effort. Anything worth achieving is worth working for. Exercise and healthy eating takes discipline, will power, character, persistency and a commitment to delayed gratification.
Third Law – The law of consistency. A month-long effort is not going to get you where you want. In order to achieve any goal, you must stick to your game plan on an ongoing, long-term, consistent basis. Getting off track for a week is no big deal if you are consistent in your efforts. But if you are regularly tempted away from your program, you will not succeed. Consistency and persistency are the keys to manifesting any goals. Remember that if you want to be 10 pounds thinner 10 years from now, it is not what you do over the next eight weeks that matters, it is what you do over the next 10 years. Fitness is a life-long thing! There are no short-term, quick-fix solutions. Safe and permanent fat loss often takes years – not weeks or months!! Researchers have found only one characteristic common to those who succeed with exercise. All such people move towards their goal one step at a time. They are committed to constant, never-ending improvement. In practical terms, it means that regardless of anything else – busy work schedules, lack of energy, lack of time, feeling old, feeling lazy, hating exercise – they made no excuses! They kept exercising, taking their long-term goals and splitting them up into smaller goals. They took it one day at a time.
Fourth Law – The law of self-efficacy. If you are already questioning whether or not you can actually make the required changes, you are going to have a difficult time with your program. You must believe you can do it! Think of self-esteem as a bank. Each time you keep a promise to yourself, the store of self-esteem gets bigger, making it easier to keep the next promise to yourself. Each time a promise is broken, however, your self-esteem goes down, making it easier to break the next promise. Reinforce this belief in yourself by surrounding yourself with others who are doing or have accomplished what you're attempting. After all, if they can do it, so can you!
Yours in health and fitness,
Sherri McMillan
Monday, May 18, 2009
Failing to Plan is Planning to Fail!
Have you heard that saying before?
Well there's a lot of truth in it. It's Monday and I strongly suggest you set your plan and intention for the week. You can do this for all areas of your life - work, fitness, family...
Write it out - the brain processes things better when you can read it and not just think it.
So in terms of fitness, what will you do every day. Provide as much detail as possible. So instead of saying, I will workout four times this week. Instead, write, I will take Sherri's Monday noon Outdoor Bootcamp class, then I'll go for an hour walk on Tuesday and do 10 minutes of core work afterwards. On Wed I'll take my favorite Yoga class with Ted. Friday I'll do my personal training session with Kristin.
Do the same for nutrition, work, family time etc. It's nice to know that you're in the driver seat to create the life you want to live!
You get the idea. Set the plan and then work the plan!
Well there's a lot of truth in it. It's Monday and I strongly suggest you set your plan and intention for the week. You can do this for all areas of your life - work, fitness, family...
Write it out - the brain processes things better when you can read it and not just think it.
So in terms of fitness, what will you do every day. Provide as much detail as possible. So instead of saying, I will workout four times this week. Instead, write, I will take Sherri's Monday noon Outdoor Bootcamp class, then I'll go for an hour walk on Tuesday and do 10 minutes of core work afterwards. On Wed I'll take my favorite Yoga class with Ted. Friday I'll do my personal training session with Kristin.
Do the same for nutrition, work, family time etc. It's nice to know that you're in the driver seat to create the life you want to live!
You get the idea. Set the plan and then work the plan!
Wednesday, May 13, 2009
Should you sleep in or are you being lazy?
Your alarm goes off so you can get up for your morning workout. But you're tired so you press the snooze button and decide to sleep in. Are you being lazy or doing the right thing? Here's a few guidelines to help you decide.
- Energy creates energy. If you're tired instead of saying "I'm too tired to exercise!" instead say "I'm so tired today, I really NEED to exercise!" Even a quick, easy workout will wake you up, get the endorphins flowing and make you feel great about yourself. You just have to change your mind-set.
- Watch the clock. Research shows we need 7 plus hours to achieve optimal health and maximize fat loss. So if you're well below 7 hours, it may be better for you to get a bit more shut-eye and workout later in the day.
- Let your body decide. One of our friends uses this guideline to help her. When the alarm goes off, if she falls immediately back to sleep, it tells her her body really needs a little more time to repair and recover. But if she just lays there awake pondering whether she should get up, then she knows she's just being lazy and she should get up and workout.
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