Spring Into Shape For Summer – Week Eight

 “Personal success is never static.  It usually comes in small steps leading to other small steps that lead to broader achievement”  W. Roberts

Past blogs in this series

Cardiovascular Conditioning

This week incorporate a cardio-split workout once or twice.  This means that you workout twice in one day.  So you could, say, get up and go for a power-walk and then later in the evening, go for a bike ride or take a fitness class. This will rev your metabolism and really stimulate great results.

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Muscle Conditioning

This week, choose eight lower body, eight upper body and eight core exercise from this series and complete 8-15 reps of each exercise two to three times this week on alternating days. (Beg:  1 set,  Inter:  2 sets,  Adv:  3 sets).  Move quickly from exercise to exercise.

 

 

 

For example, you could build on what we’ve done so far including a set of squats, pushups, v-sits, lunges, rows, planks, step ups, pull ups, ‘Dead Bug’ stabilization, 1 leg squats, shoulder press, bridging. Plie Squats, External Rotation, Opposite Arm/Leg lifts, Ball Hamstring Curls, Reverse Fliers, Oblique Crunches, Lateral Side to Side Steps, Tricep pressdowns and side planks. Today you can add a balance exercise, 1 Leg Bicep Curl

 

 

 

Flexibility

Calves – Face a wall with one leg positioned closer to the wall and the other positioned further away from the wall.  The back leg should be straight and the heel should be in contact with the floor.  You should feel the stretch in your calf.

Nutrition

Commit to a “Free” or “Treat” day once or twice this week when you allow yourself to indulge in a food that is higher in fat or calories.  Don’t make it a complete binge day – just one treat only 1-2x this week.

Other Helpful Tips

Find a number of inspiring, meaningful quotes.  Post them in key spots at your home or office to help inspire and remind you to stay on track.

Yours in health & fitness,
Sherri McMillan

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Join us for The 3rd Annual Run to Remember WA! We will honor the brave men and women who have or are currently serving in our Armed Forces and remember those who have given the ultimate sacrifice fighting for our freedom. The Half Marathon, 10K, 5K and Memorial Mile running and walking event will benefit various Military Organizations.

Run to Remember WA –  May 29th – Downtown Washougal, WA – just across the river from Portland Oregon!

 

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