Sync Fitness

General Fitness, Nutrition, Sync Fitness Current Events

Seattle’s 6 Week Total Body Transformation

Here it is folks – what you have all been asking for . . . I told you a few weeks ago that I’m working on a new project. Today I get to (finally!) unveil it to you. This summer, for the first time ever, Sync Fitness will be launching a 6 Week Total Body Transformation Program in Seattle. The 6 Week TBT will run from Saturday July 10th – Saturday, August 21st. I have spent a lot of time designing this program for people who are REALLY serious about REAL results. If you are serious about losing weight, fat and inches this summer, this program is for you. The best part is that, because this is the first run of my 6 Week Total Body Transformation in Seattle, I’m offering it for dirt cheap. So, no excuses, sign up today to change your life and your quality of life forever. Read the rest of this entry…

My Favorite Quinoa Recipe!

I eat quinoa almost everyday. I mean, why wouldn’t I?? This “supergrain” is among the healthiest of all grains and among the easiest to make. Quinoa is LOADED with protein (10 grams in a 1/2 cup) and fiber (6 grams in a 1/2 cup), making is very filling. I learned about quinoa about a year ago when I went to my amazing nutritionist, Mary Purdy of Nourishing Balance, after learning I needed to eliminate dairy, eggs, say and gluten from my diet. This is the quinoa recipe Mary gave me at our first appointment and I’m still eating this pretty much every day for lunch! Read the rest of this entry…

Trader Joe’s Treasures


Come into my kitchen to see what I stock up on when I hit up Trader Joe’s.  This is the best place in town to get affordable organic foods.  It is so important to eat organic as much as you can.  Eating high quality food is an invaluable part of your health.  But eating organic can be really expensive, depending on where you live and where you shop.  We are lucky to have multiple Trader Joe’s locations in Seattle.  As a personal trainer in Seattle, I always start my weekly shopping at TJ’s, knowing that’s where I’ll get the best deals on organic foods.  That said, there are some items I can’t get at TJ’s, so from there I make lists of the other stores I need to hit.  Yes, grocery shopping is a multi-store event in our house, as I’m cheap and I’m picky!  So you can find me in four different stores to complete one week’s worth of shopping.  Check out this video to see where my shopping begins…

Lentil Sweet Potato Soup

I have another favorite Sync Fitness recipe for you!  My fave Seattle nutritionist, Mary Purdy of Nourishing Balance, gave me this recipe and it is excellent.  This is the perfect hearty winter meal, especially for vegetarians.  Lentils are high in protein and fiber, making them perfect for filling your belly on a cold day.

Preparation time: 25 minutes preparation. Cook time: 50 minutes cooking time (majority of cooking time requires minimal monitoring).

Serves four as a main dish.

Ingredients:

  • 2 tablespoons olive oil
  • 1 tablespoon sesame oil
  • 2 large red onions, diced
  • 4 garlic cloves, minced (to save time, you can use minced garlic in a jar)
  • 1½ teaspoons dried thyme
  • 10 cups vegetable stock (to save time, use vegetarian bouillon cubes to make vegetable stock; omit salt if you use bouillon)
  • 1¼ cups green, brown, or red lentils
  • 2 stalks of celery, sliced
  • ½ cup minced fresh parsley, divided
  • 2 medium sweet potatoes (1 pound), peeled and diced
  • ½ teaspoon salt (omit salt if you use bouillon instead of fresh vegetable stock)
  • Freshly ground pepper to taste

Instructions:

  • In a large pot, warm the olive and sesame oils over medium-high heat. Add onion. Sauté while stirring lightly until onions are soft (5-7 minutes).
  • Add garlic and thyme. Cook for an additional 2-3 minutes. Do not overcook garlic. If garlic starts to brown, turn down the heat.
  • Raise the heat to high. Stir in stock, lentils, celery, and ¼ cup of the parsley.
  • Bring mixture to a boil, then reduce the heat to a simmer.
  • Cook, uncovered, for 30 minutes.
  • Add the sweet potatoes and cook 20 more minutes, or until the sweet potatoes are tender. (I found that I had to bring the broth back to a boil and then simmer for 20-30 minutes.)
  • Remove 2 cups of the soup and place in a blender. Carefully blend until thick and smooth. CAUTION: Be very careful when blending, letting steam and heat escape every few seconds by lifting blender lid slowly throughout blending. If steam and heat build up, the lid can blow off the blender (skip the blender step if thinner soup is desired).
  • Return the blended soup to the pot with the remaining ¼ cup parsley. Stir and cook 1 more minute to blend.
  • Add fresh ground pepper to taste.
  • Serve and enjoy!

**I also stirred in some spinach (more vitamins!) and sprinkled some crumbled goat cheese on top of each serving.  DELISH!**

Per serving: 380 calories; 45 grams of carbohydrates; 18.5 grams of protein; 14 grams of fat; 15 grams of fiber

Sync Recipe: Fastest Chicken Stir Fry

This recipe comes from my September 15, 2009 newsletter. It’s a healthy, fast stir fry made so simple. This is perfect for a rainy Seattle night. Enjoy!

Yield: 6 servings

Here’s what you need…

* 1 teaspoon olive oil
* 1 teaspoon chopped garlic
* 1 cup asparagus, cut into 2 inch segments
* 1 (16 oz) package pre-chopped stir fry vegetables
* 1 (10 oz) package shredded cabbage
* 1 cup chopped pineapple
* 1 cup chopped cooked chicken breast
* 3/4 cup teriyaki sauce

1. Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir fry for 5 minutes or until the asparagus turns bright green.
2. Add the chopped stir fry vegetables, cabbage, and pineapple. Stir fry for 5 minutes or until the vegetables are tender.
3. Add the cooked chicken pieces and mix in the teriyaki sauce. Stir fry for another minute, until the sauce is evenly distributed.

Nutritional Analysis: One serving equals: 117 calories, 1.8g fat, 15.8g carbohydrate, 4g fiber, and 10.7g protein.

Sync Recipe: Fresh Veggie Tacos

This recipe comes from my September 1, 2009 newsletter.

There is no question that these veggie stuffed tacos are both healthy and delicious. Fresh asparagus, sweet peppers, corn, onion, pinto beans and cilantro create a tasty blend of flavors. To increase your protein intake feel free to throw in strips of lean chicken breast. Serve with sliced avocado and a side of salsa. Servings: 6

Here’s what you need…

  • 1 teaspoon olive oil
  • 2 cloves garlic, minced
  • 1 medium onion, chopped
  • 2 cups asparagus, cut into 1 inch pieces
  • 1 cup sweet peppers, chopped (red, yellow, orange or all three!)
  • 3 ears of corn, kernels shaved off
  • 1 (15 oz) can pinto beans, drained and rinsed
  • 1/4 chopped cilantro
  • 6 whole wheat tortillas
  • 1 avocado, sliced
  • Salsa
  1. Place the olive oil and garlic in a large non-stick frying pan over medium heat. Add the onions and sauté for about three minutes or until the onions begin to soften.
  2. Add the asparagus and continue to sauté , stirring occasionally for 5 minutes.
  3. Add the peppers and continue to sauté , stirring occasionally for 5 minutes.
  4. Add the corn, beans and cilantro and sauté for 5 more minutes, or until the vegetables are tender. *Note: Make sure you don’t overcook the vegetables. You want them to be tender but not too soft.*
  5. Remove from heat. Place a scoop of the veggie mixture in each tortilla and top with sliced avocado. Serve with your favorite salsa.

Nutritional Analysis: One serving equals: 308 calories, 8g fat, 46g carbohydrate, 13g fiber, and 12g protein.

New Classes: Indoor Boot Camp Meets Circuit Training!

Hello Sync Friends!

Sync Fitness Outdoor Boot Camp is all wrapped up. We had a ton of fun getting stronger and faster and more fit this summer. Starting September 15 Sync Fitness classes will move back indoors to Seattle’s best training studio, The Fitness Lab. I am so excited to announce my new class schedule! With the new and improved Fitness Lab location in Fremont/Wallingford I will be able to offer more classes to more people. I am thrilled to be able to reach more of you! Please read through the info below to see if my new classes fit your fitness needs.

CLASS DESCRIPTION:
Sync Fitness’s new classes will be a combination of Indoor Boot Camp and Circuit Classes many of you have taken before. Because we will have much more space than we’ve had in the past, we will be movin’ and shakin’ and sweatin’ quite a bit. As always, I will be able to modify class activities to accommodate many fitness levels. If you’re just getting back into exercise I will be able to help you find the best ways to break a sweat without breaking a leg. If you’ve been training with me all summer and you’re ready to step it up a notch, I’m ready to bring it on!

DAYS/TIMES:
Tuesdays and Thursdays starting September 15th
6:00 – 6:50 AM
6:00 – 6:50 PM

There is no end date for classes. I will offer these classes on an ongoing basis from here on out – yippee!

LOCATION:
The Fitness Lab
3410 Stone Way North
Seattle, WA 98103

Our new location is 6 blocks south of the old location. We share The Kite Shop/Subway Sandwich parking lot. There are 4 marked parking spots in front of the studio. In addition, there is street parking and a pay lot, as a last resort.

PAYMENT:
$165 per month ($160 per month if you register by September 8)
$20 set up fee (waived if you register by September 8)

Because classes are now being offered on an ongoing basis, this is a monthly fee rather than an upfront payment for an 8 week series, as in the past. This means less money up front. When you register for class you will be billed monthly, via electronic payments. You can pay by credit or debit card, as many of you have been requesting for some time – woo hoo! Your registration is ongoing until you decide to cancel it. You are not obligated to any length of time.

**Your monthly payment allows you to attend any or all Sync Fitness classes each week. Feel free to attend all 4 every week!**

REGISTRATION: Contact me at Sara@SyncFitness.com or 206.354.7480 to register. Remember, if you register by September 8, your monthly cost will be $160 AND your set up fee will be waived. That’s a potential savings of $80!

Sync Fitness Recipe: Summer Time Gazpacho

This recipe comes from the August 15, 2009 Sync Fitness Newsletter.

Gazpacho is a tomato based, raw vegetable soup that is served cold. This recipe makes a light and refreshing summer meal, and is quick and easy to make. Feel free to simply chop the ingredients for a thicker soup if you’d rather not use a blender.
Yield: 4 servings

Here’s what you need…

  • 1 pound ripe tomatoes
  • 1 1/2 cups cucumber chunks, peeled and seeded
  • 1/2 cup chopped red bell pepper
  • 1 clove garlic
  • 1/4 teaspoon cumin
  • 1/2 teaspoon salt
  • 1 teaspoon red wine vinegar
  • 1 teaspoon light honey
  • 2 teaspoons fresh lemon juice
  • 1 Tablespoon olive oil
  • * Optional * Cayenne pepper to taste
  1. Core the tomatoes, and cut into large chunks.
  2. Place all ingredients, except cayenne, into a blender. Puree until smooth.
  3. Transfer to a container, add cayenne. Cover and chill.
  4. Serve cold.

Nutritional Analysis: One serving equals: 71 calories, 4g fat, 9g carbohydrate, 2g fiber, and 4g protein.

Sync NewsFlash: When To Buy Organic

If you’re like me and you try to buy organic produce in Seattle, you may feel a little frustrated by the extra cost involved in making such an effort to be a healthier, more conscientious consumer.  Hello, should one really have to work overtime to afford good produce?  So here’s the nitty gritty on organic produce:  some of it is WELL worth the extra cost.  BUT, some produce carries such a low pesticide risk it is really not necessary to buy organic (although PCC and Whole Paycheck, I mean, Whole Foods, may try to convince you otherwise with their beautiful produce displays.)  Also, remember, especially at this time of year – it’s always better to BUY LOCAL!  In Seattle, we are super lucky to have so many local farmer’s markets to choose from.  Take full advantage of them!  Here’s your guide to the Dirty Dozen and the Clean 15.  PS – you can download this list as an iPhone app at: http://www.foodnews.org/.)

*************************************************************************************************************

DIRTY DOZEN (in order of highest pesticide levels):

1.  Peaches

2.  Apples

3.  Bell Peppers (a nurse practitioner friend told me pesticide levels are so high on peppers that if you can’t get them organic, you shouldn’t buy them at all!)

4.  Celery

5.  Nectarine

6.  Strawberries

7.  Cherries

8.  Kale

9.  Lettuce

10.  Grapes (Imported)

11.  Carrots

12.  Pears

************************************************************************************************************

CLEAN 15 (these are so low in pesticide levels, you can save your money for cute shoes instead):

1.  Onions

2.  Avocado

3.  Sweet Corn

4.  Pineapple

5.  Mango

6.  Asparagus

7.  Sweet Peas

8.  Kiwi

9.  Cabbage

10.  Eggplant

11.  Papaya

12.  Watermelon

13.  Broccoli

14.  Tomato

15.  Sweet Potato

Client Question: What foods will make me lose weight?

I get this question a lot as a personal trainer…  How awesome would it be if I could tell you there were special foods with this amazing power?  In a sense there are.  But most of us eat so much other junk that we don’t have room for the really good foods.  So, to clarify, there are no magic foods that will make you lose weight.  BUT, if you eat WAY MORE of the good foods (in reasonable portions) and WAY LESS of the bad foods, you’ll lose weight.  There are so many foods that fall into the “good foods” category.  The trick is being on top of your game so you don’t grab the “bad foods” in a moment of weakness or ravenous hunger.

In the interest of keeping this post concise (and not lecturing everyone on the downfalls of the American diet), I’d like to provide a list of foods that we all can and should eat frequently.  I operate with the belief that if you put more good foods in your body there won’t be room left for the bad ones.  So it’s not a matter of deprivation.  If you eat the good stuff 80%-90% of the time, it’s okay to treat yourself here and there.  Also, there are some really amazing healthy treats (dark chocolate anyone?!)

EAT MORE OF THESE:

Veggies: all kinds, colors, shapes and sizes.  Don’t give me any lip about “I don’t eat carrots or corn because they’re high in sugar.”  If you’re worried about the sugar in vegetables, you’re likely eating a lot more sugar somewhere else in your diet.  Try to add new veggies to your diet every week.  Take 10 minutes to find a new veggie recipe online each week.  Dip raw veggies in hummus instead of ranch.  Cucumbers + hummus = BLISS!

Lean Protein: fish, turkey, chicken.  How you prep your protein makes all the difference.  Throw out the butter and creamy sauces.  Use your grill, use a little olive oil/sea salt/cayenne/lemon or simply bake your meats naked, dice them and toss them into your food dishes.

Beans: black, pinto, kidney, garbanzo, lentils, white, navy, lima. Add them to salads, grains like rice and quinoa.

Protein Shakes: whey protein, hemp protein, brown rice protein.  Protein shakes are not just for body builders.  They will not make you bulk up.  They will, however, fill you up and keep you satisfied for hours.  Plus, you can make them with all sorts of other good stuff: milk, fruits, veggies, nut butters (use sparingly.)  DO NOT add ice cream or fruit juice to your protein shake unless you’re looking for extra calories, fat and sugar.

Nuts: Almonds, walnuts, peanuts, cashews, pecans, soy nuts, pepitas (my favorite!) are all great sources of protein and great snacks. That doesn’t mean you should eat them by the handful, but one handful (about a quarter cup) mid-day with a piece of fruit is a perfect snack!

Fruits: Challenge yourself to eat new and different fruits. If you eat the same two or three all the time, mix it up a little. Notice what is fresh and in season. Berries are especially great as they contain so many antioxidants. Add berries to cereal, protein shakes, yogurt. In the winter when berries are out of season you can get them in the freezer section of the grocery store. This is perfect for protein shakes.

Grains: rice (try Trader Joe’s Brown Rice Medley!), quinoa (tons of protein and fiber!), kasha, millet, whole grain breads and pastas. AVOID THE WHITE GRAINS! Notice the fiber content in your grains. Grab the high fiber options. High fiber = fuller, longer!

STOP THIS NOW:

Mindless eating: Notice when you eat and why you eat. I’m horrible with food prep. I like to snack the entire time I’m making a meal. So baby carrots and snap peas must be within arms reach at all times. Otherwise, my mouth fills with chips and crackers without me even knowing it. Notice other times you might mindlessly snack – in front of the computer, in front of the TV, while talking on the phone. If you’re a mindless snacker keep “safe” snacking foods on hand. This is essential!

Drinking your calories: See my blog post on Starbucks drinks! It is EASY to drink an extra 1,000 calories a day in pop and coffee drinks. These certainly don’t make you feel full. Many of them stimulate hunger, so they are DANGEROUS. If you are trying to cut calories, this is one of the first and most important places to start.

Going more than 4 hours without food: Snacking is not a bad thing. Eating three meals a day, 6 hours apart is actually too long to go without stimulating your metabolism. You’ve heard it a million times: eat smaller, more frequent meals. Beware, this does not mean eat more meals without downsizing your main meals.

100% carbohydrate snacks: if your snack is all carbs it will not keep you full. Add protein to EVERY meal and snack! It doesn’t have to be the whole snack, just a portion. If you pair carbs and protein you’ll stay fuller longer, as protein takes longer to digest.  Snack suggestions: apple and 1 Tablespoon nut butter, dried apricots and 1/4 cup almond, pear and string cheese, yogurt and berries, cottage cheese and fruit(or my fave = cottage cheese and peas.  I know, it’s not for everyone!), veggies and hummus, snack bars (Zing bars, Larabars, Clif Builder Bars).

Google recipes to find creative ways to prepare healthy foods.  It really does NOT have to be bland and boring.  There are TONS of recipes online.  If you want a nutritionist support, I highly recommend Mary Purdy of Nourishing Balance (www.nourishingbalance.com).  She is my nutritionist and she is amazing.  She helps me eat creatively with my loooong list of food sensitivities.  Every time I leave her office I am so excited to try a handful of easy, healthy new foods.

 

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