Fun Tips, Nutrition, Recipes, video

How To Do Breakfast, Better!



Today we’re going to talk about… how to do breakfast better. A lot of people skimp on breakfast because they’re either not hungry in the morning, or they’re just trying to get out the door – breakfast falls through the cracks. What happens when you don’t start your day with protein – and more specifically 20 grams of protein – is that your blood sugar levels and metabolism never really regulate, causing your body to not burn calories the way it should.
By having 20 grams of protein first thing in the morning, you’re setting the stage for having your blood sugar regulated throughout the day. If your blood sugar starts out well regulated throughout the early part of your day, it’s going to impact the food choices you make throughout the day, all day long. So I can’t over emphasize how important it is to have 20 grams of protein first thing in the morning. I know that Mocha and scone are screaming your name—but don’t do it!

Here’s how you can get 20 grams of protein in the morning per serving.

  • 1. Steel cut oats with a half scoop of vanilla protein powder. (I’ve tried it with chocolate, and it’s not my fave.) Stir the powder into your oats. I add a little plain coconut or almond milk too.


  • 2. Plain Greek Yogurt. Add a little bit of honey and/or fruit for sweetener and some nuts (which is bonus protein protein). Choose a low fat or full fat yogurt. My 2% has 22 grams of protein per cup!


  • 3. Eggs! Super easy. You can do hard-boiled eggs, scrambled eggs. I like to do scrambled with black beans (which is more protein) and veggies. 3 eggs are 18 grams of protein.


  • 4. Breakfast meats. I love the Applegate brand. Add to your scramble or just gobble them down on their own.


  • 5. Who’s to say you can’t have steak or chicken! Have dinner leftovers for breakfast.


So there you have it! Some of the best ways to get your day started with 20 grams of protein. What are you eating in the morning to kick start your day?

5 Things Sync Bootcampers Do Differently



I have been to gyms all over the country, and do you want to know one of the things I’ve noticed?

No one seems to be having as much fun as we do at Sync Fitness. Now, you can call me a *little* biased, but our Sync Bootcampers are a kick-ass bunch. And, I think it’s because we do things a little differently than the “typical” workout facility. Here’s why:

1. We don’t see exercise as punishment
Been there, done that. Haven’t you? Exercise is a great way to feel good about yourself. Why turn it into something you dread everyday? Here’s an example: You eat pizza at night and then think, “I have to go to bootcamp tomorrow and burn it all off.” At Sync, our classes are not punishments! Our members come to class to have fun, workout, get stronger, and most importantly to be a badass. It’s never about punishment. It’s actually about the privilege that you have to make your day really amazing with your workout. Bootcamp is fun like that.

2. We focus on getting strong
I see this all the time: walk into a fitness facility and all you see are “motivational” pictures of skinny people with “inspirational” quotes all over the walls. Well that’s great and all, but that’s not what the normal person really looks like. So, what happens when you change your mindset from focusing on “getting skinny” to focusing on “getting strong,” is that there’s a paradigm shift. You build a little muscle, and you get leaner and fitter, and more toned – all the things that women are generally looking for when they’re trying to lose weight. And, what I mean by focusing on “getting strong” is that you build lean muscle mass. You won’t get creepy bulky. Building that lean muscle mass is what causes your body to burn fat, and look tight and toned. By focusing on getting strong (in ways that are fun and not ways that are scary, I promise), you’re able to accomplish more of your fitness goals than ever.

3. We practice using food as fuel
How many of you can say that you have used food as a hobby? Or as a form of entertainment? It can be really fun sometimes to sit down with a big bowl of ice cream and maybe a cupcake, but then have you noticed that when you’re finished eating, you don’t feel so great and then you don’t want to workout anymore? Totally common. What our Sync Bootcampers do is try to use food as FUEL. Which means we try to eat things that are going to feed our day and our workouts. And then we have a little indulgence from time to time as well. Maybe you have that glass of wine or that piece of chocolate, or maybe you have that chocolate chip cookie. It’s okay to have those indulgences, but we primarily want to be using food as fuel and not as something a mindless hobby.

4. We laugh a lot
Another thing I’ve noticed when traveling around the country going into big gyms is that no one is laughing. It seems like such a somber and sometime scary place to be! And that always shocks me because when people come into Sync Fitness – I’m telling you right now – there’s laughter, and chatter, and people are communicating with one another – engaging in our community. It’s super fun that way. If you can’t laugh a little during your workout, then you’re not enjoying your workout as much as you should be. Come to any class, and you’ll see for yourself!

5. We check our egos at the door!
This one is important. When people come into our facility they’re trying new things, they’re challenging themselves, they’re trying to be a badass. That takes courage! And you know what? If they fail. . . it’s not a big deal – because *trying* means you can’t possibly fail because you’re learning something new. Sync Bootcampers have a really good time. We make sure that while we’re having a good time we’re supporting each other, making new friends and being active in the Sync community. That’s what sets us apart. Once you leave the ego at the door, an entirely new world of opportunities opens up for you.

So if you’re looking for 5 ways to enjoy your workout experience even more, please come join us!


3 Tips to Practice Radical Self Love

I want to talk to you about radical self-love. A lot of people don’t practice this very well, and I think it’s actually one of the most important things you can do for yourself. Just as crucial to your health as food and water. To help you show yourself some love, here are three of my favorite tips on how you can love yourself a little bit more.

  1. Practice Radical Self Love Everyday

When I talk to people about self-care, and taking care of themselves they’re like, “Oh I get a massage once a month.” I always say, “That’s awesome that you get a massage once a month! BUT… you should be doing something every. single. day. Not every 30 days!” I know that so many of you are very busy professionals and/or very busy moms. It’s really easy to let yourself just slide off the radar when it comes to doing special things for yourself. But set a goal to gift yourself 5 minutes a day, to start. This might mean hiding in the bathroom and playing a game on your phone for 5 minutes. Totally cool. That can be your gateway to taking care of YOU.

Practicing radical self-love can be something that’s super simple or small – like 5 minutes in the bathroom alone. Or it might be a scheduled event: getting a mani/pedi, grabbing coffee and a walk with a friend. Just little things that you can do so that you know you are doing something that you are enjoying that’s just for you, and not anyone else in your life. And yes, that something might even be a workout!


  1. Be Aware of Who You Surround Yourself With

Practicing radical self-love also includes being conscious of our environment. Really be aware of who your influences are and the people you surround yourself with. Of course that’s going to be the physical people around you – at work, at home, and the people you see throughout your day. But it’s also going to be who you surround yourself with online? How do you feel after spending time on social media? How does it influence your internal dialogue? Are you seeing things on social media that put down women, or “fitspiration” that makes you feel more uncomfortable in your own skin? It’s really important to notice what you do and the types of things you surround yourself with. Are they things that lift you up and fuel you and light a fire in you? Or are these things tearing you down and making you feel bad? Or even worse, are they causing you to compare yourself to someone else in a negative way? Noticing these influences, and being aware of who you surround yourself with is a HUGE part of practicing and mastering radical self-love.


  1. Do Things That Make You Feel Good!

You might not be surprised to hear me say that exercise will make you feel good. Yes, I’m telling you to exercise to feel good, rather than just to lose weight. You know that when you get in your workout, you’re going to feel amazing all day long. So by exercising, that’s another part of radical self-care. Same thing with choosing foods that fuel you, if you choose foods that give you energy, and have protein & fat that will sustain you, you’ll actually be more productive and creative member of society all day long. Excellent, right? So, start thinking about things that you can do throughout the day to improve your energy and mood. Maybe that means you take a break from work and step away from your computer during lunchtime, and sit and think about your food instead of your email.

There are all sorts of things you can do to take good care of yourself, and practice radical self-love, in tiny little bits throughout the day, so at the end of the day you’ve had a really fulfilling day. What are some of the ways you practice radical self love?

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


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…

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!