Let me show you the numbers:

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 Spring Rapid Fat Loss Program sold out so fast and a bunch of you sat on the waiting list (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 Thursday, July 7th and end with Final Assessments on Sunday, August 7th.

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

• 8-20 lbs of weight loss
• 2-4 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 at rest
• 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 will depend on your dedication and discipline.

WHAT I EXPECT OF YOU during our 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 6AM
Tuesday/Thursday 6PM
Saturdays at 8AM

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 10th. Final Assessments will take place on Sunday, August 7th.

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 9th, 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 all month. Kathy will give all RFL clients $25 off all massage services for the entire month (up to one massage a week!!) 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, so this is a really great deal. I hope you don’t let it pass you by. If you’re really committed to changing your body before Summer is over, do not hesitate.

I couldn’t be more excited to get you in the best shape of your life for summer. There is nothing better than wearing shorts, tank tops and a bathing suit comfortably. There is nothing more uncomfortable than being on a beach in a bathing suit trying to hide yourself. So really think about where you’d rather be.

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 summer, 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 7th – August 7th)? 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, Tu/Th 6pm, 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 summer, 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 7th – August 7th)? 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, Tu/Th 6pm, 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.

The people I have encountered in these presentations have been great – warm, friendly, gracious. This makes the experience very rewarding. I am grateful to have these opportunities to touch more lives.

I have to tell you something that has happened as a result of these talks. I should probably be embarrassed to share this. But, actually, I’m deeply upset and, honestly, pretty enraged by the whole thing. I have lost a decent amount of sleep over this this week.

You see, one of the companies to whom I presented had their employees evaluate me after my presentation. Totally appropriate. I was actually excited to get the feedback. The first email I got with feedback from an HR woman said I was enthusiastic, passionate, high energy, knowledgeable. I was also told I spoke too fast (I’ve been hearing this since the 7th grade – so nothing surprising, although I need to keep working on it). I was also told I crammed too much info into the talk. Ok, I agree, there is a fine line between giving a ton of value (my goal) and overwhelming people. All in all, I was fine with this feedback.

Then I got a follow up email from the same woman (who was not at my talk, BTW, she was just reviewing the evals.) She said based on evaluations (or maybe just one eval, I was never told) I had a “clear inability to connect with the 40-60 year old audience”. She said she wanted to talk to me on the phone about this. In complete shock and on the verge of tears, I agreed. Over the phone, she told me I should curtail my presentation more to middle age women and promote things like walking and stretching.

Here is what my irrational red head mind basically heard as she was talking to me, “Hey Sara, you know that thing you think you are really good at? The whole working with women between 40-60 and COMPLETELY changing their lives thing? Yeah, well, we think you SUCK at it.”

Ok, so excuse me while I rant.

First off, my talk suggested things along the lines of cleaning the junk food out of your cupboards, drinking more water, getting in more exercise. You know, CRAZY things like that. I recommended that people looking for weight loss exercise 5-6 days a week, starting at 2-3 days a week and building up over the course of a few months. Again, completely crazy, right? Then I talked about high intensity interval training and how it is so much more effective that steady state cardio. You know, a scientifically PROVEN means of effective and efficient fitness and weight loss. I talked about how to do HIIT training if you were a walker vs a runner. I talked about the significance of planning your workouts and meals every week. I know, you can see how this wouldn’t have anything to do with people who are 40-60 years old. . . .

Clearly, I’m feeling super sassy about this. It’s not my fault, it’s the red hair.

I guess I should change my talk to tell people to stretch and walk more. Do you know many people who have improved their fitness from walking and stretching? Do you know people who have lost large amounts of weight, reversed chronic health conditions, dropped multiple clothing sizes, significantly increased their bone density, gone off cholesterol and blood pressure medication, developed enough strength to do push ups on their toes for the first time in their lives, learned to enjoy looking at themselves in the mirror or been able to out perform people half their age in Boot Camp from a walking and stretching program? Hmmmm, funny, me neither.

Interesting that each of the above accomplishments have been reached by multiple of my 40-60 year old clients in the last year. Too bad I’m not better at connecting with those 40-60 year olds.

Can I tell you how many prospective clients I have met with over the years who have come to me in tears saying, “I eat pretty well and I walk regularly, but I can’t lose weight?” Those folks aren’t walking anymore. They are squatting, lunging, doing push ups, doing timed cardio intervals, etc, etc, etc. And many of them are in the best shape of their lives. But I should probably tell them to stick to the basics. You know, walking and stretching.

Now, I’m not about killing people at the gym. More importantly, I’m not about telling people to go out unsupervised and take on a crazy hard exercise program. If you’ve ever met me, you know this about me. Walking can be an appropriate STARTING place for someone who hasn’t exercised in a long time, or ever. It is my number one priority that people engage in safe and appropriate exercise for their current level of fitness. But I’ll be damned if I’m going to promote walking and stretching as the cornerstone of a fitness program. THERE IS NO RESEARCH TO SUPPORT THIS AS SUPERIOR MEANS OF GAINING FITNESS OR LOSING WEIGHT. So it would be irresponsible of me to perpetuate the myth that a few walks a week coupled with some stretching can change someone’s life. I think we’ve been misguided enough when it come to health and fitness.

Given my strong feelings on this issue (and my inability to rest until I prove I’m right… Again, the red hair) I pulled aside two of my Boot Campers, Lisa and Jill, yesterday morning to get their input. Lisa and Jill are both in their 50′s. They are boot camp regulars and have been for some time.

You should see Lisa rock out the push ups on her toes. You should see her beside ladies half her age outworking them. Amazing! She’s worked really hard and it shows. Lisa participated in my first Total Body Transformation Program and in spite of having at least 10 years on the rest of the gang she was in the top 3 of 18 people for overall weight loss AND total inches lost. When I tell Lisa about this silliness over this presentation, she says, “SHOW THEM MY BEFORE AND AFTER PICTURES!!! Tell them I’m 53! I’m an example of Fit Healthy Menopause!”

Then there’s Jill. Wow – Jill is HOT! Jill came to me after struggling with her weight and diet for 3 years. She lost bunches of weight in TBT, dropped multiple dress sizes and now she’s this petite little thing. When Jill first came to me she was scared to jump and overwhelming frustrated with what had happened to her body during menopause. Now I can’t stop her from jumping. In fact, there are weeks Jill comes to EXTRA classes to get her fitness on. So Jill says to me yesterday, “You changed my life when you told me jumping was good for me and it will prevent osteoporosis. Now I’m not scared of breaking bones anymore.”

Where would Lisa and Jill be if I just told them to start a walking program? Thank God I’m better at my job than that.

Ironically, in the middle of all this, another Boot Camp client, Deb (in her 40′s), writes on my Facebook wall, “You told me ‘Become comfortable with being uncomfortable.’ That advice seriously changed me in a significant way. Thank you!!”

Oh, and there’s Sydne, who adds up the weights we use throughout her whole workout and calculates how much weight she moved at the end. One day we totaled over 3500 pounds in 30 minutes. She’s like a little kid as she adds up the numbers and asks me to pile on more weight. She’s UNSTOPPABLE. Sydne is 62 and came to me about a year and a half ago completely deconditioned. Do you think this has changed her life?

The list goes on and on. . . . The point is I have worked with countless folks with stories like these over the last 8 years. I have to say, all of you who listen to me everyday and do what I say, even when you want to flip me off (you know you want to sometimes!!) have changed MY life. So changing YOUR life has been and honor and a privilege.

Now for those of you folks about to start my 4 Week Rapid Fat Loss Program – have no fear. Don’t let all this talk of push ups and jumping scare you. I will take good care of you. I will give you what you need to build fitness in a safe way before you become a bada$$ like all the folks mentioned above. But know that your life is about to change because that is what I do. I make you better. I make you fitter. I help you find your inner athlete regardless of your age, size, abilities. Walking around Greenlake just won’t do that for you. Sorry.

For those folks out there who want someone to set them up on walking or stretching program, I’m sure you can find a trainer to do that for you. But I’m not your lady. I’m in the business of changing lives. And I wouldn’t have it any other way.

Are you ready for my new 4 WEEK RAPID FAT LOSS PROGRAM?!

I know many of you were waiting excitedly for a Spring 6 Week Total Body Transformation program, it has proven to be the most effective and comprehensive weight loss program in Seattle. I was all ready to offer that, but I kept getting these requests:

“Can we have a program for people who have already done TBT?”

“Can we have a program that’s a little shorter?”

“Can we have a program that’s less expensive?”

So I decided to create a program that will give you AMAZING results in less time for less money and cater to both TBT grads and those who have been wanting to do my programs but haven’t been ready to take the leap. This was a tall order.

Thank you for pushing me to be bigger and better than ever! I’ve come up with something AWESOME!

This program will begin with a Kick Off Meeting on Thursday, April 21st and end with Final Assessments on Sunday, May 22nd.

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

• 8-15 lbs of weight loss
• 2-4 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 at rest
• 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 will depend on your dedication and discipline.

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

1. You will commit to exercising 5 days a week. This includes at least 3 semi-private training sessions with Sync Fitness and up to 2 cardio sessions on your own.
NEW: Alternatively you may attend as many as 5 sessions a week with Sync Fitness.

Semi-private sessions with Sync Fitness will take place:
Mondays 6am and 7am
Tuesdays 6pm
Wednesdays 6am
Thursdays 6pm
Fridays 6am and 7am
NEW: Saturdays at 8 am (this session is for Rapid Fat Loss participants ONLY!)

All sessions will take place at The Fitness Lab (3410 Stone Way North, Seattle 98103) in Wallingford.

2. You will commit to eating a healthy and clean diet. (I’ll give you meal plans 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 the week of April 18th. Final Assessments will take place on Sunday, May 22nd.

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 me for semi-private training at least 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

NEW Bonuses for 4 Week RFL participants:

• GROCERY STORE TOUR: 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 all month. Kathy will give all RFL clients $30 off all massage services for the entire month (up to one massage a week!!) With Kathy’s discount you RFL clients can get a 60 minute massage for $45 or a 90 minute massage for $65. VALUE = $120
• PRIZES: Yup, for the first time ever, I’m offering up prizes! 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. You would spend twice as much signing up for 4 weeks of personal training, so this is a really great deal. I hope you don’t let it pass you by. If you’re really committed to changing your body before the summer, do not hesitate.

This program is bound to be just as life changing as my other weight loss programs. I couldn’t be more excited to get you in the best shape of your life for summer. There is nothing better than wearing shorts, tank tops and a bathing suit comfortably. There is nothing more uncomfortable than being on a beach in a bathing suit trying to hide yourself. So really think about where you want to be when June rolls around.

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 summer, simply 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 (April 21st – May 22nd)? 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/Fri 7am, Tu/Th 6pm, 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.

Oh, the best part, I had my boot campers do this workout as part of their workout today. They rocked it, of course.

This year has been successful in ways I could not anticipate last January. It has been the single best year for Sync Fitness for many reasons. I wish I could individually highlight each client I had the pleasure of working with this year. I want each of you to know how much I truly LOVE and APPRECIATE every bit of energy and sweat you share with me. Sync Fitness is nothing without YOU.

Sync Fitness started out as a little personal training business almost 8 years ago. Those of you who come in for one-on-one personal training deserve recognition and major props for training under my watchful eye with nowhere to hide. You can’t hide in the back of the class in a 1:1 session. Thank you for never saying no, for always trusting me and for helping me count when I forget how. 1:1 training is where Sync Fitness began and the relationships I’ve developed over the years with you, my 1:1 friends, mean a lot to me. I feel so blessed to enjoy the time we spend together. I truly love being a part of your life.

Sync Fitness classes have long been a part of the program, but they have evolved to an entirely different level this year. My Boot Camp program has grown so tremendously, I’m adding more classes starting January 3rd. What’s most impressive is that it’s the 6am classes that are busting at the seems. For those of you who get up 3 days a week and drag yourself to the Fitness Lab half awake/half asleep, please know how impressed I am by your discipline and determination. 6am classes are painful – but only for the first few minutes . Additionally, many folks in the Boot Camp program started out with a skeptical eye and a barfy belly, not sure if they could tolerate boot camp workouts. Look how many of you have survived?!?! You have all become stronger and fitter. It’s getting to the point that I wouldn’t want to workout beside some of you, cause you might beat me at my own game. Thank you for pushing yourself and those around you. Boot Camps classes fuel me and my own workouts. Your dripping sweat, spraying spit and crinkled up faces of pain, I mean pleasure, make my day, everyday.

The newest component of Sync Fitness in 2010 was my Total Body Transformation program. As I type this sentence, I can’t help but get a little teary. This program has changed the lives of over 30 individuals this year. It has changed my life as well. Guiding your transformations has been my most proud experience as a personal trainer. It takes huge courage just to sign up for this program. The applications I receive as people explain their struggles with food and weight and self image absolutely tear at my heart strings. Each of you have reminded me exactly why I do what I do. I can’t tell you how much joy I feel for your successes this year. In addition to looking simply fabulous, you are all standing taller, smiling wider and carrying yourselves with more honor and pride. I am humbled by the commitment you made to yourself and to Sync Fitness this year. Thank you for being incredibly brave, embracing this program and showing yourself who’s boss. Know that you inspire me everyday.

Thank you to each one of you for sharing a little bit of yourself with me. It is a privilege and honor to be a part of your life and your health. It is a job I take very seriously. Each of you have made me a better trainer this year. Thank you for making my little baby, Sync Fitness, the Little Engine that Could Not Be Stopped this year.

I’m overwhelmed with gratitude when I sit back and think about everything I could list below, but I think I can narrow it down to 6 things. Here goes:

1. I am thankful for my clients. I almost wrote, “I am thankful for my business.” But, really it’s my clients who make my business amazing. Everyday. I love you guys. It is a pleasure and privilege to work with such fun, dynamic people each day. I am so grateful for the energy and enthusiasm you share with me. I constantly think I have to be the luckiest trainer in the world, because I truly adore my clients. I love being a part of your lives and I love the relationships we share. YOU are the best part of my job, hands down!

2. I am grateful for my mentors. I have had the amazing fortune of finding some unbelievable mentors. These people guide me as I build my business. They make me a better trainer and a better business owner. Because of them my business has evolved tremendously over the years. I am able to offer many services to accommodate a multitude of clients. Many of you don’t know this, but I almost walked away from my business a couple years ago. Yup, little secret. . . . there was a period after the economy crashed when I got pretty freaked out. I thought about walking away from personal training. I thought about becoming a dental hygienist. My mom and husband said they really couldn’t see me as a hygienist. Thank God I listened to them. It was during this time that I found my mentors. They have changed everything about my business.

3. I am thankful to be a free girl. It means everything to me that I live in a country where, as a woman, I can do anything I want. I am not limited by my government or an employer. I can build a business. I can be an athlete. I can be as successful as my husband. I can swear. I can spit. I only have to wear a dress if I want to. It’s really easy to take these things for granted. It’s so important to remind myself that I cannot be me in very many countries. I am very happy and proud to be me.

4. I am thankful for my health and my body. Sure there are things I would like to change, nip here, tuck there. But I am so grateful to be strong and powerful. I love that I can run for two hours without stopping. I love that I can move heavy weights. I love that I can see muscles in my arms and legs and back. So, even though I have body insecurities like anyone else, I’m very grateful for how my body can perform.

5. I am thankful for my family and friends. There’s an awesome quote by Marilyn Monroe, “”I’m selfish, impatient, and a little insecure. I make mistakes, I’m out of control, and at times hard to handle. But if you can’t handle me at my worst, then you sure as hell don’t deserve me at my best.” I am incredibly blessed to have family and friends who stand by me even when I’m very selfish, impatient and immature. It happens more than you think. I blame it on the red hair. I am blessed to have parents and a sister who give me more credit than I deserve. They give me incredible love and support. This makes me work hard each and every day to make them proud.

6. I am thankful for my husband and my dog. At the end of every day I come home to Vince and Dani. Regardless of the day or the circumstances they are happy to hug me and hang with me. My husband believes in me far more than I believe in myself. So I work everyday to be the person he sees in me. Dani believes in me too. But mostly she just hopes that if she pretends to be my best friend she’ll get to go on more runs and eat more treats. These two make me bring me joy everyday. I cannot imagine life without them.

Ok, your turn! What are you thankful for?

In 1998 I began a racing career that completely changed my life and came to define me. It is why I became a personal trainer. I was not athletic AT ALL growing up. So when I began distance running and triathlons (at the insistence of an amazing group of co-workers who became close friends), I found this completely new person inside of me. That new person ran close to 20 half marathons, a full marathon and became a triathlete who regularly placed in her age group.

It was exactly 4 years ago that I went for a 6 mile training run on a very rainy day and sustained an injury that brought my racing career to a screeching halt. It was 2 weeks before the Seattle Half Marathon, a race I’d completed many times before. All my long, grueling training runs were behind me. I was strong and pumped for this race. So I headed out on a 6 mile run in Magnolia. I picked a route that had as many hills as I could find (hills are aplenty in Magnolia!) Because of the relentless rain, there were huge puddles everywhere. Some of the puddles came well past my ankles. Within the first mile I was soaked and my shoes were carrying a ton of extra water. By the end of the run my legs were *completely* trashed from dragging shoes full of water. My hips were achy, but I figured some rest would do the trick.

Rest did nothing for my right hip. I had to drop out of the half marathon. I spent 2 years with doctors, physical therapists, chiropractors and acupuncturists. I had X Rays and MRIs. No one could diagnose my pain. And I could not run. Here and there I would eek out 3 miles, but then I often couldn’t comfortably sit afterward. I carried a donut pillow around for 6 months, trying to cushion my hip every time I sat down. Let me tell you how much it does for one’s credibility as a personal trainer to be sitting on a donut pillow for 6 months.

My identity as an athlete and a trainer was damaged – big time. I couldn’t do many of the things I loved without pain. No running, no biking, no yoga, no lunging. I couldn’t do most of the things I told my clients to do. It killed me. Plus, I was completely freaked out about gaining 50 pounds overnight. If you’re used to high intensity workouts 6 days a week, it is really scary to think what will happen to your body when you just stop that.

I had not been without a fitness goal in years. I was frustrated, depressed and cranky. Additionally, I was completely jealous of my clients who were kicking ass, meeting goal after goal. Don’t get me wrong, I LOVE to see my clients succeed. But it was incredibly hard for me to not push myself the way I push all of you.

My saving grace was discovering boxing. About a year and a half into my injury I found Cappy’s Boxing Gym. After my first class I called my husband from the car, “Oh my God, it was so much fun!!!” It was the first endorphin high I had in a year and a half and I was immediately hooked. Boxing provided as AMAZING workout. I mastered the jump rope and the speedbag (my two nemesis’s intitially.) But I still had no goal. I still missed running. I was still DYING to cross a finish line.

Enter the foam roller. . .

I have long been a fan of the foam roller and myofascial release. Myofascial release is like deep massage work. With a foam roller you can release your fascia and muscles in a way that stretching cannot. Over the past couple years I have been using the foam roller more and more to treat aches and pains – almost like self massage. I started to work on my hips and made a connection between foam rolling and my hip pain. If I really worked out some of the kinks in my bad hip, it seemed to be much less cranky. Over time, I pretty much rid myself of the pain and discomfort I had withstood for the past few years.

Then my good hip started to misbehave. Luckily, I had my foam rolling technique down pat and was able to treat the good hip as well.

About a year ago I began running again, consistently. 6 months ago I began to increase my mileage. This summer I got up to 6 miles without pain. This was a HUGE milestone. But it was HARD. Distance running is physically and mentally challenging. For me the mental challenge always gets me. Without a goal (an upcoming race) I have a very hard time doing much mileage. So I quietly set a goal. Seattle Half Marathon 2010. The same race that I dropped out of 4 years ago.

Two weeks ago I ran the course where my injury occurred. I slaughtered that course. I finished fast, strong and painfree.

I have trained up to 11 miles now. The race is two weeks out and my hips aren’t loving me, but they aren’t hating me either. So, I’m taking really good care of them and training really smart. I’m not pushing too hard and I’m not looking to PR the Seattle course. I’m looking to finish. I’m looking to sweat it out. I’m looking to conquer that damn hill at mile 8. I’m looking to cross a finish line with tears in my eyes and my fists in the air. I’m looking to find my inner athlete again. I’m looking to accomplish a goal. I’m looking to inspire those of you who inspire me everyday.

Can’t wait to let you know how it goes .

Weight Lifting: 357 calories burned

Walking: 226 calories burned

Boot Camp: 476 calories burned

*results based on a 175 pound person

I can tell you right now, that the average Boot Camper will continue to burn another 100-300 calories in the 24-48 hours following Boot Camp. You do not get this kind of afterburn with weight lifting or walking. So, really your choice of exercise is obvious now, right?!

In my most recent newsletter, I told my clients, “Do not be average.” Why? The average person gains 5-8 pounds during the holidays. Is that really what you want for yourself over the next 8 weeks. I mean, as you are right now, you’d probably like to lose 5-8 pounds. Who wouldn’t?? So are you going to be average and add *another* 5-8 pounds to your body this holiday season? Or are you going to be above average and start your New Year’s Resolution right now. If you start now you could LOSE the weight the average person GAINS over the holidays. How’s that for a Happy Holiday gift?!

So, my challenge to you is to come check out Sync Fitness Indoor Boot Camp. One of the only Indoor Boot Camps in Seattle. See if it’s for you. Heck, you can come for free to try it out. So, you have nothing to lose, well, except a few pounds that you’d be happy to say good bye to . . . .

Yes, your Labor Day should have a little labor in it. So here is a fabulous Labor Day workout for you! See if you can beat my time (18:59!) I demo the first few rounds for you in the video above.

1-10-1 Workout:
Jump Squats
Push Ups
Step Ups or Jump Ups (step or jump onto a step that is around 12 inches tall)
Tricep Dips
Sit Ups

First set, perform each exercise one time. Second set, perform each exercise two times. Third set, perform each exercise three times, etc, etc, up to sets of 10. From there work your way down until you are back to sets of 1.

Rest as little as possible between exercises. Time yourself and try to complete workout in under 30 minutes.

This is a workout I’ve used in Boot Camp, but it’s also great for a Home Boot Camp workout on a day you can’t make it to class or as a Travel Workout. It requires very little equipment and little space.

BE SURE TO POST YOUR TIME BELOW!