As everyone knows I am a huge fan of social media. There is no better way to engage with others who have similar interests, ask questions or find information. Heck I even used online dating when I let Lauren!
One very cool social media thing I have been part of in the last few weeks was created by 360fit trainer Ben Costigan. It's called #SharedFit.
Sharedfit is something Ben came up with when he was brainstorming something to do to engage with clients and people online.
Each Wednesday at 8:00 pm AST Ben goes on Twitter and Facebook and asks four different fitness related questions with the hashtag #SharedFit. The amazing thing about it how interesting the conversation is and where that conversation flows.
The answers are always interesting, and even as a trainer, it makes makes me think about fitness in a different way because people have different ideas and thoughts when it comes to fitness.
Check out #SharedFit on any Wednesday night at 8:00 pm AST. Its defiantly an interesting hour.
Click here for a FREE personal training session at 360fit!
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax
award winner, and owner the award winning fitness studio 360fit
in Dartmouth, Nova Scotia. He lives in Fletcher's Lake with his
girlfriend Lauren and children Reign and Journey.
Wednesday, June 18, 2014
Thursday, May 29, 2014
360fit Blog Your New Addiction: Sugar
Almost everything in the store has sugar in in now. Check out the ingredient list on anything. Sugar is there and it's usually fairly high. And there is a good reason for that.
Have you ever had a plate of cookies on the counter? You eat one and the next time you're in the kitchen you have another one. Then you think, boy I could go for one more... or maybe two. The next thing you know you have eaten a bunch of cookies, you feel sick but you still want to eat more!
The reason isn't because you're a weak person, or you lack will power. People who are fit aren't better people than you are. They don't have amazing will power.
The reason I know this is because I'm the same as you are. As soon as I have that first cookie I want more of them!
You see our bodies want the sugar in the cookie. Sugar is addictive, and highly so. It draws you back in again and again. You can't fight it because on a chemical level when you get processed sugar your body wants more and its almost impossible to fight it.
This is why most of that grocery store is full of sugar filled foods. Food companies know if they give you a food with sugar in it you will eat more than you want to. You won't be able to help yourself.
This means more sales for them and they are in the business of making money. Its exactly the same as cigarettes. The more addictive chemicals that are put in them the more you want to smoke, which makes you a heavier user, and a better customer.
So what to do? It's not fun but you need to detox from refined sugar. Cut it out and don't eat it!
I'm not saying this will be fun. It won't be. You will hate it. You may get headaches, feel sick or feel sluggish. Those are all side effects of withdrawal! And you will be going through it!
But have faith; once you get through the first few days you will feel so much better it will be worth it! So drop that refined sugar today! Your body wants you to do it!
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletcher's Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal session or FREE week at 360fit!
Have you ever had a plate of cookies on the counter? You eat one and the next time you're in the kitchen you have another one. Then you think, boy I could go for one more... or maybe two. The next thing you know you have eaten a bunch of cookies, you feel sick but you still want to eat more!
The reason isn't because you're a weak person, or you lack will power. People who are fit aren't better people than you are. They don't have amazing will power.
The reason I know this is because I'm the same as you are. As soon as I have that first cookie I want more of them!
You see our bodies want the sugar in the cookie. Sugar is addictive, and highly so. It draws you back in again and again. You can't fight it because on a chemical level when you get processed sugar your body wants more and its almost impossible to fight it.
This is why most of that grocery store is full of sugar filled foods. Food companies know if they give you a food with sugar in it you will eat more than you want to. You won't be able to help yourself.
This means more sales for them and they are in the business of making money. Its exactly the same as cigarettes. The more addictive chemicals that are put in them the more you want to smoke, which makes you a heavier user, and a better customer.
So what to do? It's not fun but you need to detox from refined sugar. Cut it out and don't eat it!
I'm not saying this will be fun. It won't be. You will hate it. You may get headaches, feel sick or feel sluggish. Those are all side effects of withdrawal! And you will be going through it!
But have faith; once you get through the first few days you will feel so much better it will be worth it! So drop that refined sugar today! Your body wants you to do it!
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletcher's Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal session or FREE week at 360fit!
Tuesday, May 20, 2014
360fit Blog 20 Min Workout Part 5
This a a great little workout I've done a bunch of times. Its great to make you feel a big pump and when you are short on time. It's called the Devin Sherrington100 Rep Workout.
Everything is 100 reps before you move on to the next exercise. If you can't keep going stop for a moment then keep going. The idea is to get through as fast as possible.
Squats
Pushups
DB rows
Situps
Jump Squats
Crunches
DB curls
Lying leg raises
DB kick backs
On some of these you will be able to blast right through the whole set. Others you will need to break them up into different sets. Make sure you use a weight that is light because, trust me on this one, you will want that when you get to 100 reps.
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletcher's Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal trainingh session at 360fit!
Everything is 100 reps before you move on to the next exercise. If you can't keep going stop for a moment then keep going. The idea is to get through as fast as possible.
Squats
Pushups
DB rows
Situps
Jump Squats
Crunches
DB curls
Lying leg raises
DB kick backs
On some of these you will be able to blast right through the whole set. Others you will need to break them up into different sets. Make sure you use a weight that is light because, trust me on this one, you will want that when you get to 100 reps.
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletcher's Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal trainingh session at 360fit!
Wednesday, May 7, 2014
360fit Blog Go Slow to Get There Fast
It seems these days people are in a huge rush. Everyone wants instant gratification, the quick fix to everything. From relationships to their body people want things to be easy and quick. The problem is with fitness, nothing is fast.
I feel the Biggest Loser TV show causes some of this issue for people. They see someone losing huge amounts of weight every week. In an hour someone loses 5-10 lbs and the show makes them look like a star. So people at home think not only is it doable, but it's healthy and easy.
The fact is weight loss and fitness does not happen over night or even over one month. You can't get fit and have a six pack next month, regardless of what infomercials or TV shows might tell you. The process takes time.
The best way to look at it is this; you didn't get out of shape over night. It took time for you to get to where you are. It will take time the other way. You need to grit your teeth a little bit and keep going if you want to reach a goal.
The old saying that nothing worth having comes easy, is the truth when it comes to fitness. If you aren't willing to dig down and work hard over time you can't get there. My mother used to call that stick-to-it-ness.
But the positive is that as long as you stick to it, you will get in shape and you will be amazed with how far you can go! Just trust the process and don't let little hills and valleys effect your long term plans. You will be happy you stuck to it in the end!
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletcher's Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal training sessions at 360fit!
I feel the Biggest Loser TV show causes some of this issue for people. They see someone losing huge amounts of weight every week. In an hour someone loses 5-10 lbs and the show makes them look like a star. So people at home think not only is it doable, but it's healthy and easy.
The fact is weight loss and fitness does not happen over night or even over one month. You can't get fit and have a six pack next month, regardless of what infomercials or TV shows might tell you. The process takes time.
The best way to look at it is this; you didn't get out of shape over night. It took time for you to get to where you are. It will take time the other way. You need to grit your teeth a little bit and keep going if you want to reach a goal.
The old saying that nothing worth having comes easy, is the truth when it comes to fitness. If you aren't willing to dig down and work hard over time you can't get there. My mother used to call that stick-to-it-ness.
But the positive is that as long as you stick to it, you will get in shape and you will be amazed with how far you can go! Just trust the process and don't let little hills and valleys effect your long term plans. You will be happy you stuck to it in the end!
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletcher's Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal training sessions at 360fit!
Monday, May 5, 2014
360fit Blog Abs and Clean Eating Rules
Everyone wants that lean stomach. Abs are the first thing people are always looking for when they come to see me. They are completely ready to do millions of crunches, leg raises and situps. In fact they are willing to do anything as long as it doesn't mean they have to change their food.
There's an old saying that abs are made in the kitchen, and its partly right. You can't get lean and you can't get abs if you don't clean, just like you can't get lean if you don't workout.
The two go hand in hand. If you want a lean body you need to workout, and you also need to cut out all the crap food you are eating.
It really isn't rocket science when it comes to food. Follow these three rules;
1. Don't eat things that are processed.
2. Don't eat processed sugar.
3. Don't eat carbs at night.
If you follow those three rules you will see a difference in your body for sure!
Now couple that with some workouts that are based around resistance exercises, with short breaks between the exercises and you will get lean and get those abs you want.
So make a few small changes in you food and you will get that body you want!
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletcher's Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal training session at 360fit!
There's an old saying that abs are made in the kitchen, and its partly right. You can't get lean and you can't get abs if you don't clean, just like you can't get lean if you don't workout.
The two go hand in hand. If you want a lean body you need to workout, and you also need to cut out all the crap food you are eating.
It really isn't rocket science when it comes to food. Follow these three rules;
1. Don't eat things that are processed.
2. Don't eat processed sugar.
3. Don't eat carbs at night.
If you follow those three rules you will see a difference in your body for sure!
Now couple that with some workouts that are based around resistance exercises, with short breaks between the exercises and you will get lean and get those abs you want.
So make a few small changes in you food and you will get that body you want!
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletcher's Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal training session at 360fit!
Friday, May 2, 2014
360fit blog Clydesdale Running for the Blue Nose
I'm a Clydesdale... at least in the running community. It's not such a bad thing to be.When it comes to runners a Clydesdale is a runner who is over 200 lbs.
Numerous races have added weight categories to their different groups which are usually broken down to male, female and in age categories. The reason is pretty simple and makes a lot of sense; people who are heavier have a much harder time running fast than people who are lighter.
Not all races offer different weight classes for runners, and the ones which do offer it only if the runner wants to put their weight in. It's really done so runners can compare themselves to people who are the same sex, age category, and also weight. It's not mandatory for people to put in their weight. Totally up to to the runner.
While I get ready for the Blue Nose Marathon 10K race I would love to have a Clydesdale category. I'm not the fastest runner on the face of the Earth for sure. My goal is to run a sub 44 minute 10K which hopefully will get me in the top 20 for men between 40-49. I'd be completely happy with that.
I would love to see how I stack up against other runners who are the same weight as I am. I don't think it's much of a challenge for men my age who are 30-60 lbs lighter than I am to beat me in that race. They will destroy me and that's totally OK with me. I just want to compete against myself.
But somewhere in the back of my mind I really want to know how I stack up against someone my size too. Might just be that I'm hyper competitive, but I always love a challenge and I don't think there are too many people who don't want to know how they did overall in a run.
So if you're a runner my age and weight drop me a line and let's see how we do against each other in the Blue Nose. :)
- See more at: http://www.360online.ca/360fit-blog-train-injury-devin-sherrington/#sthash.8HbYwNRh.dpuf
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax
award winner, and owner the award winning fitness studio 360fit
in Dartmouth, Nova Scotia. He lives in Fletcher's Lake with his
girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal training session at 360fit!
Numerous races have added weight categories to their different groups which are usually broken down to male, female and in age categories. The reason is pretty simple and makes a lot of sense; people who are heavier have a much harder time running fast than people who are lighter.
Not all races offer different weight classes for runners, and the ones which do offer it only if the runner wants to put their weight in. It's really done so runners can compare themselves to people who are the same sex, age category, and also weight. It's not mandatory for people to put in their weight. Totally up to to the runner.
While I get ready for the Blue Nose Marathon 10K race I would love to have a Clydesdale category. I'm not the fastest runner on the face of the Earth for sure. My goal is to run a sub 44 minute 10K which hopefully will get me in the top 20 for men between 40-49. I'd be completely happy with that.
I would love to see how I stack up against other runners who are the same weight as I am. I don't think it's much of a challenge for men my age who are 30-60 lbs lighter than I am to beat me in that race. They will destroy me and that's totally OK with me. I just want to compete against myself.
But somewhere in the back of my mind I really want to know how I stack up against someone my size too. Might just be that I'm hyper competitive, but I always love a challenge and I don't think there are too many people who don't want to know how they did overall in a run.
So if you're a runner my age and weight drop me a line and let's see how we do against each other in the Blue Nose. :)
Click here for a FREE personal training session at 360fit!
- See more at: http://www.360online.ca/360fit-blog-train-injury-devin-sherrington/#sthash.8HbYwNRh.dpuf
- See more at: http://www.360online.ca/360fit-blog-train-injury-devin-sherrington/#sthash.8HbYwNRh.dpuf
Tuesday, April 29, 2014
360fit Blog Why to Train Through Injury
Two week ago I had surgery week in my family. My mother and ex wife both had hysterectomies and my brother had had stomach surgery. It was a crazy few days.
But the thing I noticed is how quickly hospitals and doctors want people back moving again. Gone are the days of lying in your bed doing nothing so you can recover.
My mother was up the next day walking the halls under doctor orders. She went some three days later. My brother was up and around in three days and home in four.
The reason for this is simple; you heal better when you move.
This is because you have better blood flow. The more blood flow the faster the rate of healing and the more quickly you will be back to your regular self.
The same thing applies with injuries from sports or working out. The rule should always be train around the injury. If you have a bad knee then squats aren't the best idea. However working other parts of your body and range of motion exercise (without weight) will help a great deal.
As long as you are smart you can work around almost every injury. Even a shoulder or back injury, which are part of most upper body exercises can be worked around.
When injured, use exercises that keep the injured muscle out of the movement, or keep it stable in the exercise. For example with a shoulder injury do pushups from your knees rather than toes to take pressure off the shoulder but making it move. Another option would be to move your elbows in or out during the pushup to take the shoulder out of the movement more.
So next time you are injured don't take the time off and do nothing. Keep moving. You will be happy you did.
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletcher's Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal training session at 360fit!
But the thing I noticed is how quickly hospitals and doctors want people back moving again. Gone are the days of lying in your bed doing nothing so you can recover.
My mother was up the next day walking the halls under doctor orders. She went some three days later. My brother was up and around in three days and home in four.
The reason for this is simple; you heal better when you move.
This is because you have better blood flow. The more blood flow the faster the rate of healing and the more quickly you will be back to your regular self.
The same thing applies with injuries from sports or working out. The rule should always be train around the injury. If you have a bad knee then squats aren't the best idea. However working other parts of your body and range of motion exercise (without weight) will help a great deal.
As long as you are smart you can work around almost every injury. Even a shoulder or back injury, which are part of most upper body exercises can be worked around.
When injured, use exercises that keep the injured muscle out of the movement, or keep it stable in the exercise. For example with a shoulder injury do pushups from your knees rather than toes to take pressure off the shoulder but making it move. Another option would be to move your elbows in or out during the pushup to take the shoulder out of the movement more.
So next time you are injured don't take the time off and do nothing. Keep moving. You will be happy you did.
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletcher's Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal training session at 360fit!
Monday, April 28, 2014
360fit 20 Min Workout Part 4 by Devin Sherrington
There is no better way to really push your limits than hitting your legs hard! In fact that's usually the reason many people don't like to work legs as its hard.
But when it comes to fat burning, and bang for your buck, nothing get that heart racing more than legs.
Here's part four in my 20 Min workout series, leg blast day.
Get warm before starting this, a short jog etc, just to make sure you are good and warmed up before you get rolling.
Squats 30 reps
Lying Hips Raises (on you back knees at 90 degrees, lift your butt up as high as you can) 30 reps
Standing Calf Raises 30 reps
Jump squats 10 reps
30sec break
Do as many rounds as you can get done in 20 Min. It's tough but its a great way to work hard in a short time.
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletcher's Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal training session at 360fit!
But when it comes to fat burning, and bang for your buck, nothing get that heart racing more than legs.
Here's part four in my 20 Min workout series, leg blast day.
Get warm before starting this, a short jog etc, just to make sure you are good and warmed up before you get rolling.
Squats 30 reps
Lying Hips Raises (on you back knees at 90 degrees, lift your butt up as high as you can) 30 reps
Standing Calf Raises 30 reps
Jump squats 10 reps
30sec break
Do as many rounds as you can get done in 20 Min. It's tough but its a great way to work hard in a short time.
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletcher's Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal training session at 360fit!
Tuesday, April 22, 2014
360fit Not A TV Trainer by Devin Sherrington
I'm not a TV trainer. On TV trainers yell and scream at their clients. They reduce them to tears, call them names, tell them they are fat. TV trainers are nasty, rotten and aggressive.
It drives me crazy when I see what The Biggest Loser has done with Jillian Michaels. She clearly is an excellent trainer and gets results. But the crazy side she shows on TV does a disservice to trainers everywhere. There is no way in hell her clients would like her as much as they do when the show is over if she was actually like she plays on camera.
The problem is this TV trainer is completely opposite of that a trainer should be.
I've been a trainer for twenty years and I've seen lots of different types of trainers. Some are more business like than others. Some are into themselves. Some are more like a drill sergeant while others are super nice.
But the best trainers are the ones that coach their clients past their limits, help them overcome obstacles, and encourage them to change and live better lives. I spend a lot of time with clients listening to their life stories, their work life, and their kids stories. We have a lot of laughs and they get a great workout.
In the end that is what it all comes down to; Any moron can give you a hard workout and make you sore. Any rookie trainer can help you with a plan and you likely will get in better shape than you are now.
But if you are going to spend money and time, please go to a trainer that cares about your goals, and your life. Find one that wants the best for you, and won't just do things you like. Someone who will encourage you past your limits and make you enjoy seeing them.
That is what a real trainer is. Trust me, when you meet one you will know the trainers you see on TV are not only fake, but silly as well.
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletcher's Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal training session at 360fit!
It drives me crazy when I see what The Biggest Loser has done with Jillian Michaels. She clearly is an excellent trainer and gets results. But the crazy side she shows on TV does a disservice to trainers everywhere. There is no way in hell her clients would like her as much as they do when the show is over if she was actually like she plays on camera.
The problem is this TV trainer is completely opposite of that a trainer should be.
I've been a trainer for twenty years and I've seen lots of different types of trainers. Some are more business like than others. Some are into themselves. Some are more like a drill sergeant while others are super nice.
But the best trainers are the ones that coach their clients past their limits, help them overcome obstacles, and encourage them to change and live better lives. I spend a lot of time with clients listening to their life stories, their work life, and their kids stories. We have a lot of laughs and they get a great workout.
In the end that is what it all comes down to; Any moron can give you a hard workout and make you sore. Any rookie trainer can help you with a plan and you likely will get in better shape than you are now.
But if you are going to spend money and time, please go to a trainer that cares about your goals, and your life. Find one that wants the best for you, and won't just do things you like. Someone who will encourage you past your limits and make you enjoy seeing them.
That is what a real trainer is. Trust me, when you meet one you will know the trainers you see on TV are not only fake, but silly as well.
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletcher's Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal training session at 360fit!
Monday, April 14, 2014
360fit Blog 20 min Workout Part 3 by Devin Sherrington
I've gotten a lot of feedback on these 20 min workout series. People seem to love that you don't need much equipment to do them. The nice thing about exercise is that you can do a huge amount with no equipment at all!
So here is my 20 min workout part 3:
Pushups 10-20 reps
Squats 20-40 reps
Plank 20 sec
Jump squat 10 reps
Sit up 15 reps
Run through this 5 times with as few breaks as possible. The idea is that you are moving from one exercise to the next with little to no breaks, keeping your heart rate up.
It will feel a little like you are doing cardio with resistance exercises, and that is the point. With this workout you will kill two birds with one stone!
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletcher's Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal training session at 360fit!
So here is my 20 min workout part 3:
Pushups 10-20 reps
Squats 20-40 reps
Plank 20 sec
Jump squat 10 reps
Sit up 15 reps
Run through this 5 times with as few breaks as possible. The idea is that you are moving from one exercise to the next with little to no breaks, keeping your heart rate up.
It will feel a little like you are doing cardio with resistance exercises, and that is the point. With this workout you will kill two birds with one stone!
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletcher's Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal training session at 360fit!
Thursday, April 10, 2014
360fit Blog 20 Min Workout Part 2
Since I had so much positive feed back from my first blog on short workouts I thought why not make it into a series?
Here is the 20 min workout part 2; it's called the Broad Jump Run Workout. You need no equipment. Just go outside and find a space where you have around 40 or so yards of open space.
Workout goes like this:
10 broad jumps (jump as far as you can, landing with your knees bent in a squat each time)
Run 20 yards as fast as you can.
That's one rep. Repeat this between 10-15 reps.
If you have bad knees and can't jump you can do it as a squat walk. For that do one squat, take a step forward and repeat. Then do your run as normal.
This a great short leg workout. It's not easy but it's over fast and packs a big bang for you time!
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletchers Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal training session at 360fit!
Here is the 20 min workout part 2; it's called the Broad Jump Run Workout. You need no equipment. Just go outside and find a space where you have around 40 or so yards of open space.
Workout goes like this:
10 broad jumps (jump as far as you can, landing with your knees bent in a squat each time)
Run 20 yards as fast as you can.
That's one rep. Repeat this between 10-15 reps.
If you have bad knees and can't jump you can do it as a squat walk. For that do one squat, take a step forward and repeat. Then do your run as normal.
This a great short leg workout. It's not easy but it's over fast and packs a big bang for you time!
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletchers Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal training session at 360fit!
Wednesday, April 9, 2014
360fit Blog Favorite Breakfast by Devin Sherrington
I am asked all the time what I eat, and the meal I am asked about the most is breakfast.
People have a terrible time eating breakfast. I used to wonder about why people skipped it so much. When I get up I'm hungry and there's no way I'm skipping it!
Then a client explained it perfectly. She said she skipped it because it took too long and she didn't want to get up five minutes earlier to make it. Makes sense I guess.
I have a way to have fast breakfast that tastes good and is good for you too. It goes like this.
1. Make oatmeal. Not sugar filled oatmeal, real oatmeal.
2. Add extra water to make it a little soupy after it is cooked. (This is important and if you skip this step you will not be happy with the end result.)
3. Add protein power.
4. Add frozen fruit. I like blueberries and apples but it's up to you.
5. Eat.
This is a simple and very quick breakfast. It has healthy carbs, protein, and will keep you feeling full for a while.
I've eaten almost every morning for about 15 years and I look forward to it every day! If you want some changes use different fruit of a different kind of protein powder. That way you get a whole different meal, though to be honest it could be the same every day for me.
Give this a try. You will be impressed with the result!
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletchers Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal training session at 360fit!
People have a terrible time eating breakfast. I used to wonder about why people skipped it so much. When I get up I'm hungry and there's no way I'm skipping it!
Then a client explained it perfectly. She said she skipped it because it took too long and she didn't want to get up five minutes earlier to make it. Makes sense I guess.
I have a way to have fast breakfast that tastes good and is good for you too. It goes like this.
1. Make oatmeal. Not sugar filled oatmeal, real oatmeal.
2. Add extra water to make it a little soupy after it is cooked. (This is important and if you skip this step you will not be happy with the end result.)
3. Add protein power.
4. Add frozen fruit. I like blueberries and apples but it's up to you.
5. Eat.
This is a simple and very quick breakfast. It has healthy carbs, protein, and will keep you feeling full for a while.
I've eaten almost every morning for about 15 years and I look forward to it every day! If you want some changes use different fruit of a different kind of protein powder. That way you get a whole different meal, though to be honest it could be the same every day for me.
Give this a try. You will be impressed with the result!
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletchers Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal training session at 360fit!
Tuesday, April 8, 2014
360fit Blog The 20 Min Workout by Devin Sherrington
With yesterday being the first nice day of 2014 I was dying to go outside and workout. It's been a long winter and I wanted to be in the sun, exercising.
The problem is I only had about 30 minutes as I had a client coming and I needed to jam a shower in that 30 min as well. Now I know trainers who would say I didn't have enough time to get a good workout in. I disagree.
I flipped a 180 lbs tractor tire for 15 min went inside, had a shower and went on with my day.
I'm not saying you need to be out flipping tractor tires in you spare time. But I do feel you can work really hard for 15-20 min and get a workout in when you are short on time.
Try this workout next time you are short on time.
Pushups 10 reps
Squats 20 reps
Crunches 20 reps
High knee run in place 30sec
1 min break
Do that as many times as you can in 15-20 min. It doesn't look like it would be tough but it will leave you sweaty and give you a great workout in a short time!
Bottom line here is that doing something is always better than doing nothing! So go do a short workout. You will be happy you did it.
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletchers Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal training session at 360fit!
The problem is I only had about 30 minutes as I had a client coming and I needed to jam a shower in that 30 min as well. Now I know trainers who would say I didn't have enough time to get a good workout in. I disagree.
I flipped a 180 lbs tractor tire for 15 min went inside, had a shower and went on with my day.
I'm not saying you need to be out flipping tractor tires in you spare time. But I do feel you can work really hard for 15-20 min and get a workout in when you are short on time.
Try this workout next time you are short on time.
Pushups 10 reps
Squats 20 reps
Crunches 20 reps
High knee run in place 30sec
1 min break
Do that as many times as you can in 15-20 min. It doesn't look like it would be tough but it will leave you sweaty and give you a great workout in a short time!
Bottom line here is that doing something is always better than doing nothing! So go do a short workout. You will be happy you did it.
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletchers Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal training session at 360fit!
Monday, April 7, 2014
360fit Blog Long Isn't Better by Devin Sherrington
People often think if they want to be fit they need to spend hours a day in the gym. I am asked all the time how much do you workout, and you must workout for hours a day!
The truth is all my workouts are less than an hour and many are under 45 minutes. So how can I workout less and be fit? The answer is really simple.
More doesn't mean better.
When you workout you want to stress your body and force it to adapt top the stress you put on it through exercise. When your body heals from the stress of the workout, it is in better shape so it handle the stress from that workout, which is how you get more fit.
But your body is an amazing machine. It also is gauging all the time how it will stay alive. When you stress it too much, with hours of exercise a day, it reacts by keeping fat on you.
Why?
Because fat has more calories than muscle. So if your body is over stressed it will hold on to fat to help keep you alive. This doesn't just work with exercise related stress. Any high stress on your body will produce the same result.
Now with exercise you want to add stress to your body, and the best way to do that is to work hard for a short time frame. Short burst workouts that stress you for 45 min or so will allow you to stress your body and then let it recover. And it will get more lean because of that.
So next time you think you need to be in the gym two hours a day give your head a shake! You can get way more fit and healthy with less time.
Click here for a FREE personal training session!
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletchers Lake with his girlfriend Lauren and children Reign and Journey.
The truth is all my workouts are less than an hour and many are under 45 minutes. So how can I workout less and be fit? The answer is really simple.
More doesn't mean better.
When you workout you want to stress your body and force it to adapt top the stress you put on it through exercise. When your body heals from the stress of the workout, it is in better shape so it handle the stress from that workout, which is how you get more fit.
But your body is an amazing machine. It also is gauging all the time how it will stay alive. When you stress it too much, with hours of exercise a day, it reacts by keeping fat on you.
Why?
Because fat has more calories than muscle. So if your body is over stressed it will hold on to fat to help keep you alive. This doesn't just work with exercise related stress. Any high stress on your body will produce the same result.
Now with exercise you want to add stress to your body, and the best way to do that is to work hard for a short time frame. Short burst workouts that stress you for 45 min or so will allow you to stress your body and then let it recover. And it will get more lean because of that.
So next time you think you need to be in the gym two hours a day give your head a shake! You can get way more fit and healthy with less time.
Click here for a FREE personal training session!
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletchers Lake with his girlfriend Lauren and children Reign and Journey.
Thursday, April 3, 2014
360fit Blog No Easy Button
Everyone wants and easy button... The quick fix to fitness. Look great with little work and no dieting.
The fitness industry is full of these quick fixes.Everything from drinking shakes all day, to eating one meal a day, to "flexible dieting" to weight loss tea. I've seen them all.
The problem is they are mostly all snake oil. They don't work.
What I can honestly tell you is there is no short cut to exercise and eating healthy foods. If is sounds too good to be true then it likely is.
The good news is that as long as you put in time and energy you will get rewards. You don't have to be working out 2 hours a day (that actually is bad for you) and you don't have to live on salad.
These simple two rules will help you get fit and healthy fast!
1. Exercise to a pint where you heart rate is up and you are sweating at heavily and sweating, you aren't really working.
2. Cut out as much refined sugar in your diet as possible (there is no good sugar unless it's natural sugar in fruit) and making sure you eat five small meals a day will change you body and how you feel dramatically.
Don't overeat ie. until you feel stuffed. When you feel satisfied, stop eating. And skip dessert. You don't need it and your waist line doesn't want it.
Follow those two rules and you will be much more fit and healthy!
Click here for a FREE personal training session at 360fit!
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletchers Lake with his girlfriend Lauren and children Reign and Journey.
The fitness industry is full of these quick fixes.Everything from drinking shakes all day, to eating one meal a day, to "flexible dieting" to weight loss tea. I've seen them all.
The problem is they are mostly all snake oil. They don't work.
What I can honestly tell you is there is no short cut to exercise and eating healthy foods. If is sounds too good to be true then it likely is.
The good news is that as long as you put in time and energy you will get rewards. You don't have to be working out 2 hours a day (that actually is bad for you) and you don't have to live on salad.
These simple two rules will help you get fit and healthy fast!
1. Exercise to a pint where you heart rate is up and you are sweating at heavily and sweating, you aren't really working.
2. Cut out as much refined sugar in your diet as possible (there is no good sugar unless it's natural sugar in fruit) and making sure you eat five small meals a day will change you body and how you feel dramatically.
Don't overeat ie. until you feel stuffed. When you feel satisfied, stop eating. And skip dessert. You don't need it and your waist line doesn't want it.
Follow those two rules and you will be much more fit and healthy!
Click here for a FREE personal training session at 360fit!
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletchers Lake with his girlfriend Lauren and children Reign and Journey.
Devin
Sherrington is seven time Best Personal Fitness Trainer Halifax award
winner, and owner the award winning fitness studio 360fit in Dartmouth,
Nova Scotia. He lives in Fletchers Lake with his girlfriend Lauren and
children Reign and Journey. - See more at:
http://www.360online.ca/360fit-sleep-get-fit-devin-sherrington/#sthash.Cp3WKB4w.dpuf
Devin
Sherrington is seven time Best Personal Fitness Trainer Halifax award
winner, and owner the award winning fitness studio 360fit in Dartmouth,
Nova Scotia. He lives in Fletchers Lake with his girlfriend Lauren and
children Reign and Journey. - See more at:
http://www.360online.ca/360fit-sleep-get-fit-devin-sherrington/#sthash.Cp3WKB4w.dpuf
Devin
Sherrington is seven time Best Personal Fitness Trainer Halifax award
winner, and owner the award winning fitness studio 360fit in Dartmouth,
Nova Scotia. He lives in Fletchers Lake with his girlfriend Lauren and
children Reign and Journey. - See more at:
http://www.360online.ca/360fit-sleep-get-fit-devin-sherrington/#sthash.Cp3WKB4w.dpuf
Devin
Sherrington is seven time Best Personal Fitness Trainer Halifax award
winner, and owner the award winning fitness studio 360fit in Dartmouth,
Nova Scotia. He lives in Fletchers Lake with his girlfriend Lauren and
children Reign and Journey. - See more at:
http://www.360online.ca/360fit-sleep-get-fit-devin-sherrington/#sthash.Cp3WKB4w.dpuf
Devin
Sherrington is seven time Best Personal Fitness Trainer Halifax award
winner, and owner the award winning fitness studio 360fit in Dartmouth,
Nova Scotia. He lives in Fletchers Lake with his girlfriend Lauren and
children Reign and Journey. - See more at:
http://www.360online.ca/360fit-sleep-get-fit-devin-sherrington/#sthash.Cp3WKB4w.dpuf
Tuesday, March 25, 2014
360fit Sleep to Get Fit by Devin Sherrington
How much do you sleep? That a question I never used to ask clients. I just assumed they slept.
A Few years ago I had a client who could not seem to lose weight. She was eat clean, exercising hard, and nothing was moving. I began to wonder if there was something wrong with her. Did she have a health issue we didn't know about?
Then she sent me an email one morning. And when I mean morning I mean at 2:30 am. When I got up and checked my email I saw the time she sent the email I couldn't believe it. What the heck was she doing out of bed at 2:30 am?
I posed the question to her the next time I saw her and the answer amazed me. She regularly didn't get more than four hours of sleep in a night.
Right then and there I knew what the issue was with her not losing weight. I told her she had to get at least seven hours of sleep per night, not in bed seven hours but sleeping seven hours. She started to sleep more and the weight fell off her!
You see we are a terribly sleep deprived country. We just don't sleep enough. We all know it's important but we don't get enough. The side effect of sleeping so little isn't just being tired, its stress on your body.
Your body needs sleep to recharge. If you don't get it it becomes more and more stressed. You might think you can handle it, but you can't escape biology. Your body will be stressed. And a stressed body doesn't lose weight, it holds onto it.
This is because your body knows how stressed it is. It wants to stay alive and with all the stress it knows it needs the extra calories fat has to have energy and keep going. So it will hold fat. You can be like my client and eat really well and exercise but it won't fix the problem. The stress will be there and you won't lose weight.
So do yourself and your body a favor. Get some sleep! You will be healthier and more fit because you did.
Click here for a FREE personal training session!
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletchers Lake with his girlfriend Lauren and children Reign and Journey.
Wednesday, February 12, 2014
360fit H.I.I.T Workouts by Devin Sherrington
High intensity interval training (HIIT) is the new buzz word in fitness. But what is HIIT training all about and does it really work?
The whole idea of HIIT training is to work at a super high intensity for a short burst, have a recovery time and then burst again. Many people use it for running where you sprint for a short distance, walk for the same distance and repeat.
The same idea can be used for weight training. Moving between one to three exercises and doing one set of each as quickly as possible, becomes the sprint. Then taking a short break and going again. Much of Crossfit training is based around this.
I am a huge fan of functional HIIT training. My training philosophy is to use as many muscles as possible in each exercise. I feel the more muscles you can use in an exercise the better use of your time the workout is.
Think of it this way... If you are doing a chest press on machine you are sitting down so you are using your chest, some shoulders and a little triceps. Now when you do a pushup you use all those muscles plus you use your entire core along with you legs because you have to support yourself while you do the movement. In that way you get much more work during the same time spent working.
Try exercises like thrusters, pushups, chin-ups, squats and lunges. They give you more bang for your time spent working out, which means you get more fit in less time. Not a bad deal at all!
Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletchers Lake with his girlfriend Lauren and children Reign and Journey.
Click here for a FREE personal training session.
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