Sync Fitness Blog

2012 Summer 4 Week Rapid Fat Loss Program

My 4 Week Rapid Fat Loss Program has become the creme dela creme weight loss program in Seattle. Not only is it the most comprehensive weight loss program in Seattle – providing exercise, nutrition and emotional & educational support – it brings my clients the results they are looking for in a very short amount of time. There is no other weight loss program like this in Seattle.

Let me show you some numbers:

4  weeks . . . . 30 people . . . . 210 pounds GONE . . . . 74 inches of belly fat GONE. . . . INCREDIBLE!

That’s an average of 8 pounds and 2.75 inches of belly fat per person. Awesome, huh?!







Impressive bunch, huh?!?!

Because the last few Rapid Fat Loss Programs sold out quickly and a bunch of you have been sitting on the waiting list fr a couple months (thank you for your patience!!), I wanted to get this Summer program up and running asap. So here ya go . . . . Details for my Summer 4 Week Rapid Fat Loss Program:


This program will begin with a Kick Off Meeting on Wednesday, July 18th at 7:30pm. We will have Initial Assessments Sunday, July 22nd. You will officially begin the program Monday, July 23rd. We will end with Final Assessments on Sunday, August 19th and our Awards Ceremony Monday, August 20th.

WHAT TO EXPECT during your 4 Week Rapid Fat Loss Program:

• 6-22 lbs of weight loss
• 2-5 inches off your waist
• Firmer arms, legs and buns
• Flatter belly / Less bloat / Smaller waist
• A metabolic boost that causes you to burn more calories while resting and sleeping
• Energy through the roof
• Improved mood, sleep, sex drive

As always, I have some expectations of you if you commit to this program. Your success very much depends on your dedication and discipline.

WHAT I EXPECT OF YOU during your 4 Week Rapid Fat Loss Program:

1. You will commit to exercising 5 days a week. This includes 3 group training sessions (as seen in above video) with Sync Fitness and 2 cardio sessions on your own. Alternatively, you may attend as many as 5 sessions a week with Sync Fitness.

Group Training Sessions with Sync Fitness will take place:
Monday/Wednesday/Friday 6-6:45AM
Monday/Wednesday 6:50-7:30AM
Tuesday/Thursday 5:45-6:30PM
Saturdays at 8-8:45AM

All sessions will take place at Gasworks Park (2101 North Northlake Way, Seattle 98103) in Wallingford.

2. You will commit to eating a healthy and clean diet. (I’ll give you a full nutrition plan and recipes.)

3. You will allow me to take and use your before/after data and photos to brag about you and motivate others. Initial Assessments will take place on Sunday, July 22nd . Final Assessments will take place on Sunday, August 19th.

WHAT YOU’LL GET during our 4 Week Rapid Fat Loss Program:

ASSESSMENTS: This is the fun stuff. I will take and compile your before and after data and photos. I will measure and track your weight, and waist circumference measurements. I know, this doesn’t sound fun. But, trust me, when you compare them end numbers to the beginning numbers, you’ll think it’s the best game ever! VALUE = $187
STRENGTH TRAINING and HIIT SESSIONS: I will give you an exercise program that maximizes your workout time to make you a lean, mean calorie burning machine. You’ll meet with us for awesome group workouts 3 days a week. No more guessing what exercises to do! I will also make sure that you’re performing exercises in a safe way to minimize the risk of injury and blast calories like never before. VALUE = $247
CARDIO WORKOUTS: I will show you ways to make cardio fly by and burn more calories that you ever thought possible. I’ll even teach you some special tricks to burn more calories in your sleep! VALUE = $127
NUTRITION:You know what you should eat, but you just haven’t taken the time and effort to clean up your diet, right? I’ll give you a specific meal plan to follow with a ton of recipes. Nothing crazy or super restrictive – just good, healthy, clean eating. VALUE = $287
SUPPORT: This is the best part of the program. This piece of the weight loss puzzle will be huge in your success – promise! You will have unlimited access to me in person and via phone and email. Additionally, there will be surprises/education/support that will ensure that you will have amazing results over these 4 weeks. VALUE = $397

BONUSES for 4 Week RFL participants:

  • GROCERY STORE TOUR:On Saturday, July 21st, I will take you roaming through the store to point out the good, the bad and the ugly while grocery shopping. In addition to being super fun, this will be very eye opening.  VALUE = $97
  • MASSAGE:I’m partnering with Kathy J Rose of Shift Massage to offer you discounted massage for the duration of the RFP program. Kathy is offering $25 off all massage services for the entire month (up to one massage a week!) She is also extending her discount to offer $10 to all services for anyone in your family during this time.  VALUE = $100
  • PRIZES:Yup, for those of you who are a little competitive! Here’s what you’ll be sweating for:

$200 to Nordstrom for new skinny jeans (cause you’re gonna need them!)
$100 to Lululemon for some hot new workout gear
$50 to Lucy for some new play/sweat clothes
VALUE = the glory of fame and hot new clothes = PRICELESS!

Are you ready to sign up yet?!?!

As you can see this program is worth over $1400. But I want to be keep the costs as low as possible for each one of you, just as you requested. The 4 Week Rapid Fat Loss Program including everything above is just $347. If you are a current Boot Camper (on the 3 day a week plan), your cost is $147. You would spend twice as much signing up for 4 weeks of personal training with me, so this is an exceptional deal.  If you are really committed to changing your body this Summer, do not hesitate.

This Summer you can get lighter and leaner or stay just as you are now – which would you prefer?

APPLICATION/REGISTRATION:

Because all my weight loss programs sell out, I have an application process to make sure I’m only selecting people who are really ready to commit to this life changing process. If this is not the right time for you, no worries, I will offer other programs down the road. However, if you believe this is your time to take the bull by the horns and get fit and fabulous, simply click here to email me at sara@syncfitness.com with answers to the following questions:

1. What makes you a good candidate for this program at this time (July 23rd – Aug 19th)? NOTE: I take this question very seriously. Please give it some thought. I need to know you’re ready to commit.
2. Can you attend at least three workouts each week at the following times: Mon/Wed/Fri 6am, Mon/Wed 6:50am, Tu/Th 5:45pm, Sat 8am?
3. Can you eat clean and closely follow my meal plan in spite of upcoming events?
4. Can you cut alcohol out completely for the first two weeks of the program and limit yourself to 2 drinks a week for the last 2 weeks of the program?
5. Can you handle before and after pictures, measurements, and weekly weigh ins?

NOTE: To be considered for this program you must submit a COMPLETE application answering all 5 of the questions above. I cannot accept emails that simply request “sign me up” as applications.

WHAT PAST PARTICIPANTS HAVE TO SAY ABOUT THE 4 WEEK RAPID FAT LOSS PROGRAM:

“Sara’s programs have taught me more and empowered me more to take care of myself than months or years of participating in other diet programs (and I have tried them all). The program provides moral support, helpful suggestions, a supportive community and a boot camp class that flies by, is fun and shows results in 2 weeks! Although I still need to work on continuing the progress I’ve made now that the program is over, I do feel that I now have habits that are permanent and will enable me to be successful in this lifelong journey. I highly recommend RFL or TFL and her boot camp classes – it can and will change your life. In 4 weeks I lost 11 pounds and 3.7 inches!” Lisa J, 40, Accountant

“I signed up for Sara’s spring 2011 rapid fat loss program and really had no idea what to expect. I knew I was completely terrified, but that was about it. And then the slow weight loss at first was a little disconcerting. However, the end result of losing over 11 lbs and 4 inches off my belly was unbelievable! You know how you go through something and you don’t really notice – a lot like those few years after the baby comes and your ass just grows and grows and all of a sudden you catch a glimpse of it in a window at the mall and think WOW! – well that’s kind of the feeling I had when I got on the scale on our last day of the program. At the beginning Sara does what you will think is cruel and unusual punishment by putting you on the scale, measuring your belly and, gasp!, taking pictures of you from the front and side, but then you see it at the end and your hard work shows! Even the people that didn’t a whole lot commented on how their clothes fit better from the boot camp classes. And for me, it was the boot camp classes that were key (I’m a convert and will be continuing the classes) – yes, the nutrition guidance; grocery store tour; weekly check-ins; assessment booklet; secret Facebook page; and constant water reminders were all great, but the boot camp classes are a full body workout, fun and I ended up really enjoying the camaraderie with the other people in the program. Do it!” Shannon M, 42, Sales Rep

“With RFL I feel like I have finally found the tools I need to get healthy and STAY healthy! I learned how to eat right, and it’s not even that hard. I discovered that I can do a 6 a.m. workout and love it! Most importantly I learned that today is the day to start being healthy. Not tomorrow, not next week. TODAY!” Virginia D, 38, Preschool Teacher

“I’m 56, overweight and wanted to change, but felt I’d tried everything when I read about the Rapid Fat Loss boot camp starting at Sync Fitness. Since I’ve never done a boot camp and it was only 4 weeks long, I decided to give it a try. Sara was very organized and enthusiastic. She laid out how we were supposed to plan and shop for the next four weeks and launched us with clear instructions and easy rules to follow and best of all, PRIZES. Sara is a great cheer leader which helped me, for the first time start to believe that perhaps I could do this. I had no idea that deep inside I had a competitive nature but each week I saw progress which motivated me to push harder. At the end of 4 weeks I’d lost 16.5 pounds and 6.5 inches off my waist. I couldn’t believe it! Thank you Sara.” J.M., 56

“In the four weeks of the program I lost 7 pounds and 2 inches off my stomach! My blood work is just back from my recent physical and my cholesterol is at an all time low! I originally signed up for this program to refocus my weight loss efforts and to be accountable. I achieved that and more! Great nutritional information, motivation and lots of creative workouts. I would recommend this program to anyone!” Lisa H, 53, Health Educator

“I signed up for the 4 week program to start a lifestyle change. I have been maintaining the same weight for 3 years and had a very stubborn metabolism. This program was exactly what I needed. Sara is extremely motivating and genuinely cares about you and your health. I have never met a more supportive trainer. I lost 9 lbs in 4 weeks and 3 inches off my belly. I am so happy with my results and excited to see how else I can transform my body, that I now go exclusively to the Fitness Lab 3 times a week for the Bootcamp. The classes are really fun and always different, so your body is always challenged. I was a person who always hated going to the gym. I now look forward to my workouts.” Vaneeta P, 27, Microsoft Project Manager

“I signed up as I am a bridesmaid this summer and wanted to look good in my dress. Starting at 140lbs, I didn’t lose a ridiculous amount of weight in the 4 weeks (just 4lbs), but I did lose 2.5 inches from my belly and several inches from my hips, arms and thighs. I was very pleased with the results and have gone down a dress size plus received many compliments. I actually had to return my bridesmaid dress for a smaller size! For the first time in my life I am able to run for 30 minutes without stopping. I was also interviewing for a super awesome job during the course of the 4 weeks and the day after final weigh in I received a job offer! I, at least partially, credit this success to boot camp as I was sleeping much better and able to concentrate through the 5-6 hour interview process (super long!) The best thing about it is I think I will be able to carry on the program by myself – now that I know what I need to do to achieve results. I really think the RFLP has set me up for future success in managing my diet, exercise and overall lifestyle. Thanks Sara!” Louise R, 31, HR Business Partner

“The Sync Fitness Rapid Fat Loss program was tremendous. Sara walked up through each step of the process. She was always very encouraging and inspirational. I signed up because my fitness and weight had been falling slowly over the past several years. From the first several meetings to the grocery store tour. Sara patiently explained about clean eating and determining our base caloric intake amounts. I had a great time, not only did I lose 18 lbs in 4 weeks, but my fitness was significantly improved. Thanks Sara!” Patrick E, 39, Programmer

“I signed up for the RFL program because my weight-loss had plateaued and I needed to shake things up a bit. And, wow, did this ever shake things up! In four weeks, I lost more than 6 pounds and 2.5 inches off of my waist. I was THRILLED with the results! Every aspect of the program worked for me and fit into my lifestyle; the program is challenging but realistic. The key to the program’s success is Sara. She is exceptionally knowledgeable, generous, talented, and motivating, and her energy and enthusiasm are infectious. There’s no way you can’t be psyched about getting healthy when Sara’s involved! Highly recommended.” Deb H, 44, Editor

“Nothing ever worked for me to get on top of my weight loss as well as Sara’s program, and I’ve tried everything. The program works for athletes and beginners alike. Her approach is comprehensive, and made simple at the same time. You have no choice but to lose weight, and your body loves the challenge. Feel like being proud of yourself every day for a month and at the end of the month seeing 10+ pounds gone? Sign up.” E.M., 41, Database Designer

“I lost nearly 9lbs and 5% of my body weight in Sync Fitness’ Four Week Rapid Fat Loss program. This was the perfect boost I needed to get my pre wedding results I was striving for. I had a ton of success in the six week program in the fall, I kept the weight off by continuing to be one of Sara’s bootcamper and the 2nd program really helped me get toned! Now I’m ready to walk down the aisle feeling confident that I look amazing!” Megan C, 29, Wedding Planner

“The rapid fat loss program shifted my views on eating, exercise and hydration. It was an amazing experience and I highly recommend it to anyone looking to shake up their routine. I lost 7 lbs and feel so much more balanced and strong after having completed the program!” Emma, 26, childcare professional

APPLICATION/REGISTRATION:

Because all my weight loss programs sell out quickly, I have an application process to make sure I’m only selecting people who are really ready to commit to this life changing process. If this is not the right time for you, no worries, I will offer other programs down the road. However, if you believe this is your time to take the bull by the horns and get fit and fabulous for Fall, simply click here to email me at sara@syncfitness.com with answers to the following questions:

1. What makes you a good candidate for this program at this time (July 23rd – Aug 19th)? NOTE: I take this question very seriously. Please give it some thought. I need to know you’re ready to commit.
2. Can you attend at least three workouts each week at the following times: Mon/Wed/Fri 6am, Mon/Wed 6:50am, Tu/Th 5:45pm, Sat 8am?
3. Can you eat clean and closely follow my meal plan in spite of upcoming events?
4. Can you cut alcohol out completely for the first two weeks of the program and limit yourself to 2 drinks a week for the last 2 weeks of the program?
5. Can you handle before and after pictures, measurements, and weekly weigh ins?

NOTE: To be considered for this program you must submit a COMPLETE application answering all 5 of the questions above. I cannot accept emails that simply request “sign me up” as applications.

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