Spring Into Shape For Summer – Week Four

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There is plenty of time to take your fitness to a whole new level by summer. Continue implementing everything you’ve learned over the last 3 weeks and add on today’s tips to be in top shape by summer!





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Cardiovascular Conditioning

This week you’ll try interval training.  After you sufficiently warm-up, incorporate a brief 30 second high intensity “push” and then return to your normal intensity. Once you recover (allow yourself at least a few minutes), try this 30 second burst again. Try this 5-10 times during one or two of your cardio workouts this week.

kneedipb1legexercise2bMuscle Conditioning

We’ve reviewed a variety of muscle conditioning exercises in this column over the years. Today, choose three lower body, three upper body and three core exercise and complete 8-15 reps of each exercise two to three times this week on alternating days.

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, and add in 1 leg squats, shoulder press and bridging.

  • Beginner:  Perform 1 set of each exercise.
  • Intermediate:  Perform 2 sets of each exercise
  • Advanced:  Perform 3 sets of each exercise

Remember to be mindful during each movement. Start with good posture, consider which muscles you should be working and strive for quality movement and good technique.


bosubackstretchChest stretch ­– Place 2-3 pillows or a small ball on the floor. Lay on your back over the pillows/ball so that the pillows/ball are at about the level of your shoulder blades. Stretch your arms to the side and up over your head.  Relax in each position for at least 30 seconds.


Commit to consuming a variety of colors of vegetables and fruit servings each day this week. Can you try for 8-10 different variations per day. Try organic if at all possible.

Helpful Tip: At the end of each day, make a note in your journal of one thing that happened or you saw that you are grateful for.

Yours in health & fitness,
Sherri McMillan

April 22nd Portland, OR

Time to dust off the cob-webs and start the multi-sport racing season with the 34th Annual Spring Classic Duathlon, Half Marathon, 10K & 5K! It’s time to see who stayed in shape all winter! Enough Hibernating! Wake up, Get out & Race at the 34th Annual Spring Classic! Choose the Duathlon or any of the 3 different running distances and let’s Spring into Action!



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