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Sync Fitness Blog

Is Boot Camp For Me?

How do you know if Boot Camp is for you?  Boot Camp with Sync Fitness is designed to accommodate all fitness levels.  That said, if you’ve never exercised before, you may want to get in a few one-on-one personal training sessions prior to Boot Camp to get a feel of what you’re in for.  We’ve worked with people in Boot Camp who are very new to exercise and found that it can be such a fun rewarding experience.  When you’re new to exercise you can only get better, faster and stronger.  So the progress comes in leaps and bounds (literally!) and it feels amazing.  

Sync Fitness strives to meet the needs of all participants.  So, on any day at Boot Camp you’ll see different people doing similar exercises in different ways, depending on their abilities.  That’s the great part.  If you’re ready to rock – we’ll take you there.  If you need to hold back a little, we’ll give you some modifications to help you out.

If you have any joint injuries, you should inquire with Sync Fitness before signing up for Boot Camp.  For example, if you have a recent knee injury and can’t do any running, squatting or lunging, Boot Camp may not be the best way for you to exercise.  If you’re not sure if you’re injury will limit you in Boot Camp, contact us and we’ll help you figure it out.

Hope to see you all soon at Boot Camp 2009: Spring Edition!

What should I eat before I workout?

I get this question a lot and the answer varies, depending on the person.  First, you should eat something before a workout.  What you eat depends on what you can tolerate.  In college I had a running partner who could eat a 5 course meal and immediately hit the trail for a 5 mile run.  I was COMPLETELY the opposite.  It took me years to tolerate any food in my system before exercise.  As a result I ran MANY miles on a completely empty stomach with no fuel in my body.  No wonder running felt so hard those first few years. 

So…. you need fuel to burn fuel!  If you start off your workout with nothing in your system you will feel like you’re running on empty. You won’t be able to push very hard for very long.  What you choose to fuel with can make you feel great or like you’re going to vomit, so choose wisely.  Here are some tips:

EARLY MORNING WORKOUTS:  If you’re hopping out of bed to workout at the crack of dawn (GOOD FOR YOU!) you need a little something in your stomach.  This will also provide you with enough sugar that you’ll be able to WORK during your workout, rather than think about your gnawing hunger.  When you get out of bed in the morning your body is HUNGRY from not eating for many hours.  You will stimulate your metabolism and burn more calories during your workout if you feed yourself first.  Here are some options depending on how long you have before your workout:

If you have less than 30 minutes to digest: a half of a banana (my personal fave!), a small glass of juice, dry toast.

If you have 30-60 minutes to digest: toast and peanut butter, yogurt, full piece of fruit.

NOTE: You do not want much protein in the hour before a workout.  It is too slow to digest and will likely make you feel like you’re going toss your cookies.  This will definitely interfere with your workout!

LUNCHTIME WORKOUTS:  Make sure to have a mid-morning snack if you’re going to workout at lunch.  If you hit your noon workout with nothing in your system since breakfast 4 or more hours prior, you’re not going to stimulate your metabolism the same way.  You might not even make it to your workout, because lunch will be screaming your name so loud, you’ll decide that’s more important.  Here are some mid-morning snack ideas:

1-2 hours before your workout:  a piece of fruit and 1/4 cup nuts, yogurt, string cheese and a few crackers, a snack bar (no more than 200 calories or so)

AFTER WORK WORKOUT:  Follow the same guidelines as the lunch workout.  Give yourself a snack an hour or two before your workout if it’s been 4 or more hours since you had lunch.  You body will love your workout SO much more! 

AFTER DINNER WORKOUT:  This can be a hard one.  Keep your dinner LIGHT!  If you eat a big dinner at 6, you’re not very likely to get in a workout at 8.  But if you try to wait until after an 8 pm workout to eat dinner, you’re likely going to be too hungry, causing your workout to suffer or not occur.  So try to divide your dinner into two medium snacks.  Have one a couple hours before your workout and the other immediately after the workout while your body is still burning lots of calories.  You don’t want to wait too long and then eat right before bed!  Also, make the post workout meal higher in protein, so you’re not heading to bed with a belly full of carbs. 

If I didn’t hit on your pre-workout food needs here, shoot me an email and we can do some brainstorming!  Happy pre-workout snacking!

February is here…How’s that New Year’s Resolution coming?

So, we’re already a month into 2009.  Can you believe it?!  Now is the time of year I hear people say things like, “I was really good for the first half of January, but I’ve fallen off the workout wagon” or “I really meant to start working out in January, but I lost track of time and haven’t started yet”.  So…

THERE’S NO TIME LIKE THE PRESENT!  Let’s get you started now.  Today.  Shorts and bathing suits are just around the corner.  How many summers have you spent lamenting the fact that you didn’t get your workout on all winter and then you had to join pasty, white Seattlites in shorts that are a little snug and a bathing suit that will only exist under a sundress.  If you start making small changes in exercise and diet now, you’ll be feeling 100% better by summer.  It’s so much better to take small steps over the course of a few months than trying to take a giant, impossible leap over the course of a week or two.  We’ve all tried to workout REALLY hard and eat REALLY well the week before a tropical vacation, right?!  Really – what does a week do for you- not much!  Again, THERE’S NO TIME LIKE THE PRESENT!

I am here to help.  I can’t make Seattle less pasty and white, but I CAN make Seattle a little leaner, a little stronger, a little tighter and more toned.

RESOLUTIONARIES 2009!

The New Year is here and with it comes tons of people swearing that this will be the year they get in better shape.  If you’re among those people making a promise to yourself, you must come check out my new Tues/Thurs evening class – Resolutionaries 2009.  The first class was last night and it was a great success.  Class is set up in a circuit format, where you’re rotating exercises and sweating and laughing and singing between stations.  We’re meeting at the Fitness Lab in Wallingford until February 12 – you HAVE to come join in the fun!

Beware – I’m going to an entire conference on BOOTCAMPS this weekend.  I’m sure to get TONS of super fun/hard/make-ya-wanna-lose-your-lunch ideas!  I can’t wait to share them in class next Tuesday!

Sync Fitness Blog!

Yippee!  I am so excited to have my blog up and running.  Check this blog regularly for info on all sorts of exciting info on exercise, nutrition and leading a healthy (and yes, still fun ) life in Seattle.  If there is a particular topic you’re interested in, let me know.  I’d love some ideas. . . In the meantime, I’m happy to pick my favorite topics!

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