Sherri McMillan’s new-you workout: Week three

With fitness, sometimes you have to change your mindset. For example, I tell our clients that the wrong question to ask yourself everyday is “Should I workout today?” The answer to that question is almost always “Yes!” Everyday you should do something active and move your body. So instead, the correct question should be “What exercise am I going to do today?” You should always try to do something.

If you have missed any of the previous weeks of the eight-week “New Year, new you” program, you can access it at www.columbian.com/livewell. Today we will continue to add on to the program we’ve developed so far.

Follow along with week three here, or in the photo gallery of this week’s exercises. For previous weeks see:

Week Two

Week One

Cardiovascular conditioning: Continue with three to five cardio workouts for 20 to 60 minutes this week and include a few interval workouts. That is during a few of your cardio workouts this week, pick up the pace for 30 to 60 seconds and then reduce back to normal. Once you feel good again, pick up the pace again. This is a great way to increase your fitness level and burn more calories.

High Intensity: “Rectangle Drill.” Place four cones in the shape of a rectangle or square with each cone about 20+ feet apart from each other. Start at one corner and sprint to the top of the square. Then shuffle across the top of the square. Then back-shuffle. Then laterally shuffle back to the start. Do this 30-60 seconds one way. Take a break and go the other way.

Flexibility: Perform each of the stretches you’ve learned up to this point after each workout. You can compliment these stretches with others you already do or perhaps, consider taking a Tai Chi, Yoga, Stretch or Pilates class.

Stretch: Inner thigh on the wall. Sit with your back straight up against the wall. Now bring the souls of your feet together and allow your legs to just drop out to the side. Feel the stretch through your groin.

Nutrition: For the next few weeks, be conscious of your portion control. You may be eating right, just too much of a good thing. So cut back a little bit here and there. For example, pour a little bit less cereal. Purchase the smaller bananas. Use a smaller plate. Have a bowl of soup before you have lunch or dinner to fill your stomach. Whatever you consume, try to reduce it by just a bit.

Helpful tip: Set one small goal every day. For example, on Tuesday your goal may be to finish your 30 minute walk. On Wednesday, your goal may be to drink 8 glasses of water. And Thursday, your goal may be to do your muscle-conditioning exercises. The key to long-term success is taking it one day at a time, but every day doing what you need to do to be at your best!

Sherri McMillan, M.Sc. is the author of five books including “Go For Fit – the Winning Way to Fat Loss” and “Fit over Forty” and is the featured presenter in various fitness DVDs. She is the owner of Northwest Personal Training in downtown Vancouver and can be seen running, hiking or cycling with her two children, Brianna and Jackson. She can be reached at www.nwPersonalTraining.com or www.ShapeupwithSherri.com Note: As an avid Columbian reader, you can redeem a two-week pass at her world-class training studio to help get you started. Contact 360.574.7292 for more details.