Sync Fitness

Sync Fitness Current Events, video

Pull Up Fun!

My client Mike recently challenged me to a pull up competition. If you know me very well, you know I’m a bit competitive. Interestingly, Mike thought maybe I would let him win. Ummmm, not a chance.

Before you press play, I should give you some background. Mike is in his 60′s, but played high school and college football. this has kept him exceptionally young at heart, I believe. On more than one occassion he has brought in Sports Illustrated articles about the recent NFL workouts and wanted me to model his workouts after theirs. Additionally, we regularly argue about how much weight he is allowed to bench press (after he looks at what the most up & coming NFL drafts are pressing and then sets the same goal for himself.)

Mike’s current sweaty passion is climbing mountains – big ones, like Mt. Rainier and Mt. Adams and hopefully Mt. Kilimanjaro next year. So we do a lot of lower body conditioning, core conditioning and cardio conditioning. When Mike completes all those tasks, I reward him with Bench Press and Pull Ups.

Mike is a force to be reckoned with. He is still as tough as his 19 year old football persona of a few years past and actually weighs the same… he recently came in to report, “I’m back down to my college playing weight.” Raise your hand if you weigh the same as your most athletic, young adult self??? Yup, I’m pretty sure I don’t see many hands out there….

When Mike mentioned a pull up competition a few weeks ago, I was ready!!! I love to have something to work toward. So last week when Mike’s daughter, Alessandra, came to town (so they could climb Mt. Adams a few days after our big pull up contest), we had our game day. Thank you for taping Ale!!

I definitely had an advantage here, as Mike went first both rounds, so I knew the number I had to beat. Mike has already called for a re-match. SURE THING!!!!

Summer 2011 4 Week Rapid Fat Loss Program

This Spring I decided to offer a 4 Week Rapid Fat Loss Program to rival my 6 Week Total Body Transformation Program. My goal: deliver the same results (losses of 8-20 pounds and 2-4 inches of belly fat) in 4 week instead of 6. AND, low & behold, the deed was done. Sure, I developed a great program. But, the true credit goes to the participants who listened to every word I had to say and followed my advice to a T. THEY ROCKED IT! Check out this video and then scroll down to see their before and after pics. AMAZING work by these folks! It was an honor to be part of such a powerful program.

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?!

Read the rest of this entry…

Yes, you can get cardio AND strength training into a 30 minute workout!

My clients always ask me what I do for my own workouts. I’m totally honest when presented with this question. I do as much as I can as fast as I can and I get on with my day. I’m currently running 3 businesses. My workout time is limited, just like yours, I presume. Many days I workout twice, but each workout is about 20 minutes. Someday I cram it all into one 30-60 minute session. It really depends on my current goals.

When I’m training for a half marathon, I have to find time to get in those longer runs. So once a week I’m getting in a 60+ minute workout. Other than that I keep it short and sweet. When I break it up into two workouts in one day, it’s typically one HIIT (High Intensity Interval Training) session and one weight session. If you’re working hard you can accomplish a lot in a very short time. The metabolic effect of these types of workouts is really great.

So go ahead and check out the workout in the video above. This is from last week when I only had 30 minutes to work out and I wanted to get in cardio and upper body strength training. Not easy to do in 30 minutes, but you can tell I definitely got the job done here.

So the next time you think 30 minutes isn’t worth trying to get in a good workout, think again and go kick your own butt!!

Sync Fitness 6 Week Total Body Transformation

ARE YOU READY TO KICK OFF 2011 WITH 10-20 POUNDS OF FAT LOSS?!

Here it is folks – what you have all been asking for . . . the 2011 launch of my 6 Week Total Body Transformation! The Winter program will run January 16th – February 26th. Today I get to officially open up this program to a handful of applicants. Over the summer and fall Sync Fitness ran this program with HUGE success. Let me show you some numbers: Read the rest of this entry…

Hello Finish Line!

Finish Line crossed! YAHOO! Read the rest of this entry…

I’m such a sucker…


Read the rest of this entry…

Sync Fitness “Bean Fries”


If you love salty snacks like I do, check out my alternative to french fries. These are the healthiest fries you’ll find and they have the perfect bit of crunch to them. A little like a fry, a little like a chip, a little like perfection!

Gasworks Boot Camp in Full Swing!

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!)

Travel Snacks: Sync Fitness Travel Mix


Let’s be honest, traveling is the perfect, easiest way to talk yourself out of healthy eating. Airport food is not the greatest and when we’re heading out of town for business or pleasure, it’s easy to just throw in the towel, promising, “I’ll just start fresh with healthy eating when I get home.” TRAVEL DOES NOT HAVE TO DERAIL YOUR DIET! The few pounds you gain over a few days of travel can take weeks to take back off. If you travel frequently these pounds REALLY ADD UP!! So here are some suggestions on what to take with you to the airport. Yes, all these items are legal to take through security!

Additionally, I’ve had a few of my 6 Week Total Body Transformation participants ask me for help with their commuting diet. People who are on the road for work, driving between appointments all day, really struggle to make healthy food choices. So, use the suggestions below to pack a little cooler or soft sided cooler bag in the morning.

Check out the video above to see how I make my “Travel Mix”. This stuff has lasted me through trips to Asia, South America, the Caribbean and all over the US. I make a big bag and munch on it my entire trip. This way I never have to resort to french fries. Let me tell you, EVERYWHERE I have traveled internationally has french fries as one of their staples. I think other countries think Americans live on them. It’s a little disheartening.

SNACKS THAT WILL LAST YOUR ENTIRE TRIP:
Sync Travel Mix
Snack Bars (Zing Bars, LaraBars, Pure Organic Bars)
Nuts (almonds, peanuts, cashews, walnuts, pecans, pistachios, pepitas)
Dries Fruits (apricots, prunes, dates, cranberries, raisins, cherries)
Protein Powder (Especially ones you can mix with water. Pack a shaker cup too!)

SNACKS FOR FIRST DAY OF TRAVEL:
Sandwiches (place a leaf of lettuce between soggy materials and bread)
String Cheese
Yogurt
Hard Boiled Eggs
Veggies (carrots, celery, cherry tomatoes, snap peas)
Fruits (apples, oranges, cherries, grapes)

Do you have favorite travel snacks?? Leave your comments below!

Please don’t laugh at me!


So, a few weeks ago I started waking up with a achy back and right hip. Check out this video to see what was likely the cause of my pain. BUT, please don’t laugh. I have the biggest feet of any female I know – my running shoes are a size 11. So, I can barely fit them in the camera lens. Ok, my secret is out.

You’ll see in the video how my shoes have completely broken down based on my stride. Your shoes may wear quite differently. So look closely at the bottom of your shoes for sign of wear. Inspect both shoes closely, as one shoe may wear a lot more than the other (as in my case).

If you are in Seattle and find you’re in need of new shoes, let me recommend Super JocknJill by Greenlake. They are really helpful in determining what shoe is best for you. Not all running shoes are good for every foot. PLEASE get the ones that are best for you. Any good running shoe store will watch you walk/run in shoes and be able to tell you the most appropriate shoe for you. Don’t buy shoes from a place that cannot do this! With as many steps as you take on your average run, your shoes are an essential investment. They can make or break you, literally. Happy running friends!

 

7 Steps to Skinny Jeans

In 29 Days or Less...

Download the FREE e-book!

 

We'd Love to Hear From You

Jump, run, take the first step and set up your complimentary consultation today:

Subscribe to RSS Feed
 

Categories


Tag Cloud

Recent Posts:

Say Hello:

  • Take the first step and set
  • up your complimentary
  • consultation today:

Fitness Services:

© 2012 SyncFitness, Inc. All Rights Reserved | Web Site Design by Pixelube