The Eagle/Richard Hanners Clients at the Canyon Creek Crossfit gym in John Day do pull-ups on rings for strength training. ROUTINE Continued from Page C15 Working with a trainer in a group ses- sion motivates people to exercise harder, she said. “It’s a lifestyle — the gym becomes the epicenter for life habits,” Sherman said. Exercises can include pull-ups, hang- ing abdominal work, leg raises, knee to elbows, toe to bars, a blended workout format, bench pressing, dead lifts, squats, the snatch and the clean and press. They also include running, jump-roping and box jumps. “It’s worthwhile to learn balance and coordination along with lift strengthen- ing,” Sherman said. 16 // Family Health Guide 2018 She also offers tips based on her diet philosophy. “I recommend a diet that fits into a person’s lifestyle — not fad diets,” Sher- man said. “That will help ensure that they stick to it.” She uses an app on her phone that utilizes height, weight, gender, age and other factors to determine a person’s basal metabolic rate — how many calories they burn in a day. The high-intensity exercises in cross-training require immediate en- ergy, so her clients need some carbo- hydrates, she said. “I recommend you eat whole foods and less amounts,” she said. “And use common sense.” For more information about Can- yon Creek CrossTraining, call Megan Sherman at 541-792-0166.