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Eagle photos/
Richard Hanners
Clients at the Canyon
Creek Crossfit gym in
John Day use kettlebells
for balance and core
strength training.
By Richard Hanners
Blue Mountain Eagle
F
or people seeking a comprehen-
sive all-around health program,
they might consider cross-training.
Megan Sherman offers such a
program in John Day at her Canyon Creek
CrossTraining gym in the Western
board-and-batten building at 519
W. Main St.
Sherman has worked as
a trainer for 10 years and
has operated gyms at sev-
eral locations across John
Day. She was affiliated with
the CrossFit brand but has
branched out on her own.
“The three main modalities of
cross-training are endurance, strength
and gymnastics,” Sherman said.
Her classes meet five times a week for an hour.
“Each day is different,” Sherman said.
Her clients represent a diverse background
ranging from 17, the minimum age to join, to 77
years old. Sherman said she can find exercises that
accommodate injuries.
“Some of them were sedentary all
their lives,” Sherman said. “Here
they can work together, and the
exercises can be scaled to each
individual.”
Four of her clients have
participated in Spartan races
in Washington and Idaho.
“Cross-training is ben-
eficial for that kind of rac-
ing,” Sherman said.
See ROUTINE, Page C16
A client at the Canyon Creek Crossfit gym in John Day
does overhead squats with barbells for strength training.
Health tips
Canyon Creek CrossTraining own-
er Megan Sherman offered these tips
to stay healthy:
• Join a community of fitness and
health-oriented people. Having a
community to keep you account-
able is an absolute must. It’s easy
to fall off track.
• Find a trainer to help you set
up a program to fit your goals.
This will help eliminate the
guesswork.
• Start slow and track your
progress. Take measurements
and log your workouts. This
will help show you what’s
working and what isn’t.
• Track everything you
eat even if it’s only for
a week. This will help
you see where your real
problems are. Diet and
healthy weight are
linked, obviously, but
fine-tuning the diet
will allow you to get
results faster and feel so much better
overall.
• Run your numbers. Basal meta-
bolic rate, or BMR, is important to
know. If you’re taking in more than
you’re burning, you will gain weight
— more than likely body fat. Know
how much you need each day and
remember: You can’t out-exercise a
bad diet.
• Eat good, clean whole foods.
Avoid anything processed. And re-
member to drink water.
• Get three to five solid workouts
per week. Even when you don’t want
to, do something. You’ll feel better
afterward.
• Set goals that make sense and are
attainable. Go for personal records in
workouts, set a body fat percentage
goal, inches, flexibility, mile times,
etc. There’s more to fitness than just
a number on a scale.
• Don’t forget about mobility.
Working out can be hard on your
body. Don’t forget to give it some
love. Use foam rollers, go to a yoga
class, get a massage and make sure
you keep your soft tissues supple and
ready to use.
• Use common sense. Work out, eat
clean, use your body and good things
will start to happen.
Family Health Guide 2018 // 15