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!!!!

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.

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!!

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:

Summer: 6 Weeks . . . 15 people . . . 166 pounds lost . . . 122 inches lost . . . AMAZING!

Fall: 6 Weeks . . . 13 people . . . 135 pounds lost . . . 81 inches lost . . . INCREDIBLE!

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 program is for you.

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! Changing your body can 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 journey. 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:
• 10-20 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, M/F at 7am and Tu/Th at 6pm at The Fitness Lab in Wallingford. You choose 3 sessions a week to attend.
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 on Sunday, January 16th. Final Assessments will take place on Saturday, February 26th.

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 with a ton of recipes. Nothing crazy or super restrictive – just good, healthy, clean eating. VALUE = $ 287
• SUPPORT/SURPRISES: This is the best part of the program. I don’t share all of this publicly. But this piece of the weight loss puzzle will be huge in your success – promise! You will have constant 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 this 6 weeks. VALUE = $ 597

Are you ready to sign up yet??

As you can see this program is worth over $1600. But I want to be able to share it with as many people as possible, so I’m offering it as low as I possibly can. The 6 Week Total Body Transformation Program including everything above is two payments of $247. Your first payment will be at the beginning of the program, the second one will be at the halfway point. You would spend twice as much just signing up for 6 weeks of personal training, so this is a really great deal. I hope you don’t let it pass you by. So, if you’re really committed to changing your body before the holidays, register now!

Here is what past participants have to say about their experience upon completing the 6 Week Total Body Transformation:

“This 6 week class has been life changing for me. Like many, I knew many of the principles covered in the class (diet, exercise, what to do, not to do) but Sara put them all together, plus more, in one package and along with her knowledge, enthusiasm and patience, the light bulb finally went off! For the first time in my life, I can honestly say I look forward to working out and really am aware of what I am eating! I have lost 11 pounds and 8 inches and am excited about the way I feel about myself!” Lisa, 52, Manager, Seattle Cancer Care Alliance

“I signed up for TBT to lose weight and improve my overall health and mental well-being. All of these were accomplished!! My weight loss goal was eighteen pounds, and I achieved an 18.8 pound loss. I am more awake and alert during the day and have more energy. On bootcamp days I notice the greatest positive effects.” Kevin, 41, Business Owner

I signed up for TBT because I need a change in my routine. I was eating, ‘kind of healthy’ and I was working out ‘pretty regular’, but not to the extent that I was changing my body. I wanted a change and I needed to be accountable to more than myself to make it happen. I can justify anything so there were always reasons why I didn’t end up working out or why we ate out instead of cooking. I’m competitive by nature so having weekly weigh ins and a manual to write everything I ate down was great for me. A major kudos to the class is that it combines cardio with strength. Plus, I want to look amazeballs at my wedding. I want people whispering to each other while I walk down the aisle about how awesome I look…and at this point I think they will and I have Sync Fitness to thank for it! Lost 9 lbs Lost 8 inches (3 off the middle!) Lost 4% body fat……AND COUNTING! Megan, 29, Wedding Planner

“I signed up for the TBT because I was out of control. I would randomly just eat whatever was around and never really think about its nutritional value. I knew that the summer months would only make this worse if I didn’t get some kind of handle on my eating and exercise habits. For me, this program has made me much more aware of what I am putting into my mouth…and why! I am a new fan of water consumption, even though it has never been my favorite thing. I also discovered many new ways to cut calories but not give up on taste or satisfaction. Plus, thanks to the morning boot camps, my arms and back have never looked this good! I’m moving in the fall months with a new-found motivation to keep up these good habits. Thanks Sara!” Shannon, 40, High School English Teacher

“I have maintained a steady weight and body shape for most of my life, until the last year or so. Between lifestyle/health/medical changes, I was the most “out of shape” that I’ve ever been, at about 15 pounds above my normal weight. The Total Body Transformation program was the perfect opportunity to get my butt in gear . The first thing that caught my attention about the program was Sara’s enthusiasm and commitment to support her trainees. She has a lot of knowledge to share, and does so in an open-minded way. Attending Boot Camp 3 days/week has had the biggest impact on me in so many different ways: my energy level is much higher, my mood has improved, my food choices are smarter… I’ve said to myself at LEAST once a week, “I feel like a million bucks!!” And the technical results back up my mantra – I’ve lost over 10 pounds and 4″ from my waistline! Wendy, 30, Landscape Designer

“I signed up for this program when I found out from my MD that my medical stats (cholesterol, etc) were going up. They were still in the safe range, but they were heading in the wrong direction and that I needed to lose weight in order to get them going in the right direction. . . I lost 10 pounds, something I have been trying to do for many years, and 6 inches overall. My strength and balance have improved as has my self-image. I commute the seven miles home by bicycle several times a week, and now find that I only need to take one break when I go uphill rather than the two I needed in the past. I’m stronger, faster and even with several jobs am less stressed out as a result of the regular exercise and good diet Sara insisted upon. Sara provides the means and motivation to follow it in class and beyond. I look forward to continuing to work with her on my goals and would recommend her to anyone!” Bridget, 41, Curator/Registrar/Educator

“I started Sync Fitness’ Total Body Transformation out of desperation and really didn’t expect much as far as results. Everything else I’d tried over the last several years didn’t work but with my wedding 2 months away I was willing to give it a try. In six weeks I lost 15 pounds and a total of 10 inches. My confidence level has risen and so has my energy level. I look and feel amazing. I’ve learned so much and would never go back to my old eating habits. This program has been life changing for me. I’m now armed with the information to look and feel great for the rest of my life. This program has given me the gift of feeling beautiful on one of the most important days of my life. I’m thrilled with the results!” Christie, 34, Dental Sales

“I had a wonderful experience participating in the TBT program. During the 6 weeks I learned about nutrition, how my body is fueled by calories, how to maximize caloric burn and was physically challenged by Sara’s rigrious (& creative) workouts. Whenever I had a question about meal planning or workouts, Sara was available to guide me. The TBT program not only helped me lose pounds and inches, it also armed me with skills to incorporate healthy fitness and nutrition practices into my post-TBT life.” Erica, 34, Buyer, Nordstrom

Sara’s program worked when nothing else did. I signed up to lose weight and to reduce my cholesterol levels. I was able to lose over 13 pounds in merely 6 weeks without feeling as though I was suffering. Sara created a holistic program that encompassed sound nutrition, accountability, and an excellent training program. What separates Sara and her program from others is her vast knowledge-base and follow-through. She is also flexible in tailoring her program to individual needs. Her lack of rigidity and emphasis on the big picture really helped keep me motivated. I cannot say enough good things about Sara and her program. Barbara, 41, Entrepreneur

Over the last two+ years, I gained 30 lbs for a variety of reasons. I was disliking my body enough and depressed enough that I was regularly overeating to the point of feeling sick most nights. I signed up for Sara’s program after trying several other methods to get my weight problem under control. . . The reason I gave to Sara when I signed up was that I could choose to spend more money at Nordstrom on larger new clothes, or I could spend that money on her program and loose enough weight to wear the beautiful clothes in my closet. I could tell I had made the right investment only 2 weeks into the program. There was a dramatic difference in how my clothing was fitting. By week 4 I was forced to sort out the size 14 pants from my closet because they were just way too baggy. Now I am starting too wear some of my size 10 stuff. I am feeling stronger. My back is not hurting after a long day. I have more energy at work. I look forward to the workouts. I like how I look when I walk past storefronts and can see my reflection. Thank you, Sara!! Jill,55, Real Estate Development Project Manager

I signed up for the TBT program after working out regularly on my own for years without being able to lose the last 10 lbs. after having kids. I thought I knew what to do and what to eat but I wasn’t having success losing weight in my waist and hips. During the program, I found that I could get more from Sara’s 45 minute bootcamps than hours in the gym doing the wrong things. Every workout is different, and goes by so quickly I hardly even realized how hard I was working. Sara gives you nutritional plans that are easy to follow and I never felt hungry or deprived. At the end of 6 weeks, I lost 12 lbs. and 3 inches from my waistline. That was more success in 6 weeks than I had had in years working out on my own! Plus, I feel I have gained the knowledge of what I should put in my body , how much to eat and the confidence that I can do it on my own. I have so much energy, sleep great and am a positive role model for my kids & family now. Best of all, I am really excited to feel this great when I turn 40 in 2 weeks! Thanks Sara! Melissa 40, Teacher, Mom

HOW TO REGISTER:

Because there is already so much interest in this program and I only have limited space to give you 110% of my energy and support, I am asking very serious people to apply for the program. Yes, you must apply. 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.

PLEASE KNOW THAT THIS PROGRAM SOLD OUT WITHIN 8 HOURS OF LAUNCHING IN THE PAST. IF YOU’RE SERIOUS YOU MUST APPLY TODAY!! To apply, email me at sara@syncfitness.com and answer the following questions:
1. What makes you a good candidate for this program at this time (January 16th – February 26th?) 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 three workouts each week at the following times: Mon/Wed/Fri 6am, Mon/Fri 7am or Tu/Th 6pm?
3. Can you eat clean and closely follow my meal plan in spite of upcoming events?
4. Can you cut alcohol out for this 6 weeks or limit yourself to 2 drinks PER WEEK for the duration of the program?
5. Can you handle before and after pictures, measurements, body fat testing and weekly weigh ins?
6. Can you commit to 2 payments of $247? You will be billed once at the beginning of the program and again at the halfway point.

Ok, the choice is yours. By the end of February you could be fitter, happier, healthier and 10-20 pounds lighter. Or you could be just as you are today – frustrated, uncomfortable in your own skin and jealous of your skinny friends. I hope you choose the former and make 2011 YOUR year!

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

Finish Line crossed! YAHOO!

(Hope you could see my finish in that super speedy finish clip!)

Yesterday I got to do what I’ve been waiting to do for four years. I crossed a finish line. It’s been a long time coming and it felt amazing. If you don’t know the back story, read this post from a couple weeks ago.

Cappy’s Boxing Gym, where I’ve spent many hours training in over the last couple years has this great saying, “Training is your trophy.” This is so true. The hard work is all in the training. You put hours of sweat and energy into training for one event that last a fraction of the time of the training. The event itself is exciting and invigorating. The training can be grueling. For me, I train alone, 100% of the time. Every mile I run is by myself. Everytime I push myself it is the voice in my own head that makes me push harder and faster. It can be really draining. To be honest, I’m not that exciting. I get quite bored with myself and my own thoughts. This can make 2 hour runs very l…o…n…g…

So when race day comes along and I get to run with oh, say, 14,000 other people, it is REALLY exciting. That is just how yesterday was. Super exciting! From 6:30 am when I arrived on the course, there was this crazy energy that was completely contagious. You can’t help but get all riled up to hit the start line. I was lucky to be able to start the race with my friend, Chris. This is a very crowded (annoyingly crowded) race. It’s hard to set your pace because for the first 3 miles you’re just jockeying for a good position to set your own pace. Frustrating. The first time I did the Seattle Half Marathon in 1998 it was not like this at all. But 13.1 miles has become a very popular race distance, so this race has become overcrowded. Hey, I can’t complain too much. As a personal trainer, it’s really exciting to see so many people show up to run 13.1 miles at the end of November when chances are, it will be rainy, freezing and quite miserable in Seattle. But, as a runner, it is a challenging way to start a race. Oh yeah, I forgot to mention that Chris and I had to hop a race blockade AFTER the start gun went off in order to get through the mob to the start line. C-r-a-z-y!

So, after a few miles I settled into my pace and felt pretty strong. I was able to stay on top of my nutrition and hydration the entire race. This is KEY! Having eaten breakfast hours before the race, I always have to refuel fairly early in the race. Eating and running is a delicate balance. But I was able to keep it all dialed in yesterday. Additionally, I’ve discovered caffeinated Clif Shot Blocks. One must be very careful with caffeine on the run. I know I can’t tolerate much, but a little makes a big difference for me. This is important to test in training runs, or you will find yourself in the porta-potty line mid race – no fun!!

At about mile 7 one of my clients, Ben, jumped into run with me. This was right before the biggest hill in the race, so I thought he was just going to run the hill with me (as I did with him for his first marathon.) But, what an amazing client and friend, he ran the rest of the race with me! So I had a running buddy for the last 6 miles. It was AWESOME! Not that I was the best company. I was really boring, actually. I was definitely focused and not too chatty. But Ben, having done a couple marathons, totally got that. So he just stayed by my side or within a few steps of me the rest of the way. It was like a little angel there beside me. If I wanted to talk I could talk. If I wanted to be quiet I could be quiet. But I could not stop. I could not slow down. I could not back off. That’s the beauty of having someone you know beside you. Of course, Ben would have piggy backed me to the end if I asked him to. He was there to do whatever I asked of him. But for me, having him there was a reminder to push myself and show off my training. And so I pushed. I did not give up. I picked up my pace on every downhill to make up any time I could.

I typically really struggle from mile 10-12. This is where my head gets the best of me. But I didn’t struggle this time. I think it was having someone right beside me. It didn’t allow me to doubt myself. I just had to charge ahead. Mile 12 was another story. I got really stiff and my legs got soooo tired. I really didn’t think I’d have anything left to rush the finish line. When I watch the video finish above I have to laugh. When I entered Memorial Stadium I pushed my legs with everything I had left in me. I felt myself get faster and I even passed a few people as I approached the line. But when I watch the video I can see that I’m not moving that fast – even though in my head I was flying. Although, that’s really not important.

What is important is that I crossed the line. I finished in exactly the time I predicted. I felt really strong (until that last mile). The sense of accomplishment that comes with all of this is huge. It brings me tremendous peace to prove to myself that I can do this. My legs are stiff and my hips ache a bit. My nerves are shot today. I’m tired but I can’t really sleep. This is all as it should be. When you prepare your body to push, really push, these are the results. I love these results. It means I did something that many people can’t do. Wait, let me rephrase. I did something many people choose not to do. Really, a lot people *can* run 13.1 miles. But most people don’t want to put in the time, the training, the discipline. That is why it means so much to me. It is a badge of honor to train for such an event. Regardless of your finish time. Regardless of the distance. To set a big goal, a goal that may be unattainable, and then chip away week after week, hoping that your training will result in a completed event is something to be proud of. The training truly is the trophy.

My other trophies yesterday included wine, cheese and chocolate chip cookie dough.

So many of you have sent words of encouragement over the last couple weeks. Thank you so much for pushing me, inspiring me and believing in me. I was the most confident I’ve ever been when I hit that start line yesterday. I knew I was going to perform, because all of you had my back. It was the perfect day. I could not have done it without my Sync Fitness family. Thank you my friends!

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!)

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!

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!