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!
Monday, April 14, 2014
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.
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