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.

Here is some footage of last week’s classes. We are having a blast at Gasworks. By having a blast, I mean people are sweating like crazy and working their fannies off, literally! It’s been really inspiring to see all these folks working so hard. They are seeing the results of their hard work pay off, too. I’m getting all sorts of reports of people tightening up their belts and feeling like their clothes are too big. On top of that people are setting new physical records every week. One woman emailed me to report she did 52 push ups on her toes in one class. A few months ago, she was still hammering them out on her knees. Awesome progress. If you check out the video above you’ll even see someone pumping out some one-armed push ups! GOOD TIMES! I hope this video gets you FIRED UP and you decide you must come get in on the fun yourself!

Click here for full class details.

To all my Boot Campers: Leave a comment below telling me your favorite Boot Camp exercise (or least favorite, so I can be sure to include it more often!)

Changing your body is an overwhelming project. I have gone through this myself in a few different ways. I grew up overweight. I did Weight Watchers for the first time, and not the last, in the 5th grade, no joke! But, changing your body can also be the most empowering experience of your life. Years ago, when I became a self trained runner, I got myself through my first half marathon crying the entire last three miles because I was so proud of reaching a goal I NEVER dreamed possible. BTW, don’t be a self trained runner. I knew nothing about running when I did this and I made it a million times harder and more painful than necessary! So, please know that I am coming from a place of experience and transformation. I have set up a program in which I can hold your hand the entire time. That said, this will be hard work and I do expect you to rise to the occasion.

WHAT TO EXPECT during 6 Week Total Body Transformation:
• 10-30 lbs of weight loss
• 2-6 % decrease in body fat
• 2-6 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

You should know that 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 6 Week Total Body Transformation:
1. You will commit to exercising 5 days a week (3 semi-private training sessions with Sync Fitness and 2 cardio sessions on your own.) Semi-private sessions with Sync Fitness will take place M/W/F at 6am and Tu/Th at 6pm. You choose 3 sessions a week to attend.
2. You will commit to eating a healthy and clean diet (I’ll give you the meal plans.)
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 Saturday, July 10th. Final Assessments will take place on Saturday, August 21st.

WHAT YOU’LL GET during 6 Week Total Body Transformation:
• 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, body fat, and body 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 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 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 = $367
• 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 = $197
• 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. Nothing crazy or super restrictive – just good, healthy, clean eating. VALUE = $ 287
• SUPER SECRET SURPRISE: This is the best part of the program. I’m not sharing this part publicly. I don’t want my competitors to know how I make my magic mark on weight loss. But this piece of the weight loss puzzle will be huge in your success – promise! VALUE = $ 597

Are you ready to sign up yet??

As you can see this program is worth over $1600. But, like I said, I’m offering it dirt cheap this first time around. The 6 Week Total Body Transformation Program including everything above is only $297. I plan to charge twice as much for this program down the road. So, if you’re really committed to changing your body this summer, register now!

Because there is already so much interest in this program and I only have limited space to give you 110% of my energy and effort, I am asking interested parties to apply for the program. Don’t be scared. I just need a tool to determine who is most appropriate at this time for this round of my 6 Week Total Body Transformation. If you think you’re up to the challenge, please send me an email telling me what makes you a good candidate for this program this summer.

If you got all the way to the bottom of this post and you’re still reading, you’re probably seriously considering this opportunity. For being serious and thorough, I am offering a $100 discount to the first 5 accepted applicants who enter “SERIOUS APPLICANT” in the subject line of their application. Yup, that means if you’re accepted, you’re in the program for $197.

Game on ladies and gentlemen – LET’S DO THIS!!!

ARE YOU READY TO GET SWEATY?

Join Sync Fitness Boot Camp at Gasworks Park to BLAST FAT, BURN CALORIES, and BUILD LEAN MUSCLE. This is Seattle’s BEST Boot Camp. Serving Seattle since 2003, Sync Fitness has learned what people love and what people hate (and what they love to hate!) We are here to help you make the most of your workouts and push you harder than you can push yourself. You’ll be pleasantly surprised by how much you enjoy the experience.

LOCATION:

Gasworks Park

2101 North Northlake Way

DAYS/TIMES:

Classes start July 5th

Monday/Wednesday/Friday 6AM

Tuesday/Thursday 6PM

Classes are 45 minutes in length

COST:

2-3 days a week = $179 monthly

4-5 days a week = $249 monthly

WHAT TO EXPECT:

With the beautiful Seattle/Lake Union backdrop from sunny Gasworks Park, you’ll be working with people of all fitness levels.  We will be running, jumping, squatting and lunging.  In between all that, we’ll throw in some push ups (we know at least 12 different kinds!), planks, rowing and serious core work.  Be prepared for sweaty fun!

WHAT CURRENT CAMPERS ARE SAYING:

“I am having so much fun in Boot Camp. I never thought I could workout (hard!) at 6:00 in the morning, but with an awesome workout to look forward to, getting out of bed on Boot Camp days is a pleasure. The creative sessions and keen encouragement make all the difference. I have an injury that she’s really careful about helping me work through, and I’m feeling tougher and stronger than I ever did cranking out the same old moves all the time at the gym!” Loryn K.

“I’m down 8 lbs, and I feel like have gained a ton of muscle. I was able to donate some of some pants/jeans to Goodwill that were getting too big.”  Susan R.

“Sync Fitness Boot Camp helped me lose 10 lbs and 3 inches off my waist.  Now I can do 100 pushups on my toes!”  Ben W.

“I dropped about three pant sizes, I feel more confident with less stomach jiggle and I can run twice around Greenlake!”  Sarah H.

“I joined Sync Fitness after an ACL reconstruction and the blessings of my Surgeon. Sara programmed not only strength conditioning, but her approach and her use of plyometrics resulted in a weight drop of 14 pounds and very noticeable change in my ability to jump into all the sports I had missed for way too long. A great experience.” Armando Z.

“Sara is a workout Goddess. I love her classes. Her workouts are never boring but are seamless moving from one exercise to the next keeping you challenged but having fun all the same. Thanks to Sara, I am now able to do real push ups on my toes despite an old broken elbow. On top of that my lower back pain has completely disappeared. I always look forward to my next class!” Lara S.

“I’m stronger (up to 25 full push ups!), and it has given me confidence in all aspects of my life.”  Treena C.

“Since I started working out with Sync Fitness I have more energy, am stronger and actually look forward to working out at 6am! I am amazed at the progress I have made in a few months of Boot Camp. I have lost weight, increased my endurance and was able to decrease my cholesterol medication!” Lisa H.

“My butt looks better in jeans!”  Nicole A.

“Sara helped me to achieve a goal I’d never thought I’d be able to. With Sara’s support and training schedule I was able to complete my first half marathon!” Heather H.

“Sara is not one of those scary trainers who you dread working out with. She makes working out fun and learning new techniques easy.” Sarah W.

“I have been training with Sync Fitness since March of 2009. Starting out with one strength training class a week, Sara’s encouragement helped me gain confidence in my athletic ability to step it up to her twice weekly Boot Camp in September of 2009. After I started the twice weekly Boot Camp I have noticed a significant change in my body, my clothes fit better, my energy level has improved by leaps and bounds and my sense of well being has increased tremendously. Probably most significant would be the positive comments others have made about my overall appearance and attitude! Thank you!” Erika P.

EARLY BIRD SPECIAL:
If you register for Gasworks Boot Camp before June 17th, you will receive $50 off your first month. So – don’t hold out, REGISTER TODAY to save big and change your life, your body and your confidence this summer!

WHAT:  Women’s Strength Training Class
Get your rear in gear – SUMMER IS JUST AROUND THE CORNER!  This is your last chance to LOSE FAT and BUILD LEAN MUSCLE MASS as Seattle heads into shorts and tank top weather!  This class is a strength training class set up in a circuit format.  Each class is designed to use all muscles from your triceps to your buns to your back to your core.  Participants work at their own pace and own strength level at each station.  All levels of fitness are welcome.

WHERE:  Fitness By Design
3139 West Government Way
Seattle, WA  98199

WHEN:  Wednesdays 6:30-7:30pm

June 2nd – July 28th (NO CLASS JUNE 30th)

COST:  $160 for 8 week series

WHAT CURRENT PARTICIPANTS ARE SAYING ABOUT THIS CLASS:

“I have noticed a significant change in my body, my clothes fit better, my energy level has improved by leaps and bounds and my sense of well being has increased tremendously.  Probably most significant would be the positive comments others have made about my overall appearance and attitude!”  Erika

“My goal was to try to get back some semblance of life before kids….I wanted something routine that I could commit to for exercise as a small step in the right direction and my class with Sara was the perfect fit.  She motivated me to add in more regular exercise, she challenges me to push harder, to sweat more and to go harder.  I am back to being able to do regular push-ups on my toes which I could not do 5 months ago.  Now I can do 10 in a row and I can run 4 miles!   The best result though is that I am feeling more energized and more balanced as far as life than I have in a long time. “  Carrie

“I’ve worked out with Sara for 6 years now and have seen tremendous growth in my stamina and endurance in cardio exercise.  Being in good shape thanks to Sara’s guidance also helped me bounce back after giving birth to my daughter!”  Erin

“Working out with Sara and seeing the results has motivated me to make positive changes in my diet and other daily habits.  I appreciate Sara’s overall approach to fitness and emphasis on mind/body health.  These are changes I can live with because I know they make me a stronger and healthier person.”  Carol

“Before my first class with Sync Fitness, I was scared to even start. I was weak and lethargic. Through Sara’s friendly and enthusiastic encouragement, I have so much more confidence both in and out of the gym. I’m stronger (up to 25 full push ups!), and it has given me confidence in all aspects of my life.”  Treena

“I have lots more energy and a positive outlook. I feel stronger and more fit.  My butt looks better in jeans!”  Nicole

PLEASE CONTACT ME TO REGISTER.  CLASS SIZE IS LIMITED TO THE FIRST 10 RESPONDENTS!

Sync Fitness has worked with a few Seattle sports teams now and it is always a pleasure to be in that environment. There’s nothing like the love of your team to make you grunt, groan and give 110% to your workouts. Let us know if you know a team that needs some conditioning – we’re happy to bring on the pain, I mean, fun!

My Women’s Strength Training Class is starting back up on Wednesday, April 7th in Magnolia. I have room for a few more women. Please join us for a circuit training class where you will get stronger and more fit, burning bunches of calories and having some fun along the way. This class will have you squatting and lunging into your shorts this Spring! Here are the details:

WHEN:
Wednesdays, April 7 – May 26th
6:30 – 7:30 pm

WHERE:
Fitness By Design
3139 West Government Way
Seattle, WA 98199

COST:
$160 for 8 week series

Register today before class is full!

Are you ready to get lean and mean in 2010?? If you’re wondering what Indoor Boot Camp is all about check out the video above. This is footage from our Thanksgiving Fundraiser. Talk about a great workout!

Classes vary in format from day to day, but you can count on burning a ton of calories (400-600 calories per session, depending on how hard you push) and building some lovely lean muscles from getting hardcore cardio and strength of steel resistance training in every class.

DAYS/TIMES:
Tuesdays and Thursdays
6:00 – 6:50 AM
OR
6:00 – 6:50 PM

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

We share The Kite Shop/Subway Sandwich parking lot in Wallingford / Fremont. There are 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 (about $20 per class)
$20 set up fee

Your registration is ongoing until you decide to cancel it. You may cancel at any time.

REGISTRATION:
Contact me at Sara@SyncFitness.com or 206.354.7480 to register.

I recently announced that I will be holding a fundraiser workout on Thanksgiving morning.  I am super excited about this event and all the support I already have.  I wanted to get all the details out to you so you can PLAN ON ATTENDING!!  Here you go:

WHAT:  THANKSGIVING FUNDRAISER WORKOUT

Join Sync Fitness for a hardcore workout (Boot Camp style) first thing Thanksgiving morning.  Truly EARN your dinner!  In addition to earning your dinner, you will be helping to provide dinner to others.  All proceeds from this class will go to Northwest Harvest.  This year, more than ever, we need to help out our neighbors who have fallen on hard times.  There are so many innocent victims in this economy – countless families who cannot have a Thanksgiving Dinner without our help.  I am proud to donate all profits from this class so that more people can enjoy this day of family, friends and warm food.

WHEN:  November 26, 2009 (Thanksgiving Day!)

7:30-8:30 AM

WHERE: The Fitness Lab

3410 Stone Way North

Seattle, WA  98103

COST:  $25

(If you are already participating in my Indoor Boot Camp class, there is no charge for this class.  I will donate $20 to NW Harvest for each of my Boot Campers who attend this class.)

REGISTER:  Email me at Sara@SyncFitness.com to reserve your spot.  There has already been significant interest in this class.  I will have to limit participation to the first 20 people who sign up.  When you email me, let me know how many people you would like to register.  I would love for you to bring friends and/or family to share the sweat!

NOTE:  If you cannot attend, but would like to make a donation, please let me know.  I’m happy to take all donations and add them to whatever money comes in from class.

OK, WHO’S IN?!?!

DAYS/TIMES:
Tuesdays and Thursdays
6:00 – 6:50 AM
OR
6:00 – 6:50 PM

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

We share The Kite Shop/Subway Sandwich parking lot. There are 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 (this is about $20 per class if you attend 2 classes a week)
$20 set up fee

Your registration is ongoing until you decide to cancel it. You may cancel at any time.

**Your registration 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.