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Sync NewsFlash: When To Buy Organic

If you’re like me and you try to buy organic produce in Seattle, you may feel a little frustrated by the extra cost involved in making such an effort to be a healthier, more conscientious consumer.  Hello, should one really have to work overtime to afford good produce?  So here’s the nitty gritty on organic produce:  some of it is WELL worth the extra cost.  BUT, some produce carries such a low pesticide risk it is really not necessary to buy organic (although PCC and Whole Paycheck, I mean, Whole Foods, may try to convince you otherwise with their beautiful produce displays.)  Also, remember, especially at this time of year – it’s always better to BUY LOCAL!  In Seattle, we are super lucky to have so many local farmer’s markets to choose from.  Take full advantage of them!  Here’s your guide to the Dirty Dozen and the Clean 15.  PS – you can download this list as an iPhone app at: http://www.foodnews.org/.)

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DIRTY DOZEN (in order of highest pesticide levels):

1.  Peaches

2.  Apples

3.  Bell Peppers (a nurse practitioner friend told me pesticide levels are so high on peppers that if you can’t get them organic, you shouldn’t buy them at all!)

4.  Celery

5.  Nectarine

6.  Strawberries

7.  Cherries

8.  Kale

9.  Lettuce

10.  Grapes (Imported)

11.  Carrots

12.  Pears

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CLEAN 15 (these are so low in pesticide levels, you can save your money for cute shoes instead):

1.  Onions

2.  Avocado

3.  Sweet Corn

4.  Pineapple

5.  Mango

6.  Asparagus

7.  Sweet Peas

8.  Kiwi

9.  Cabbage

10.  Eggplant

11.  Papaya

12.  Watermelon

13.  Broccoli

14.  Tomato

15.  Sweet Potato

Sync Fitness 30/80 Workout

What does a Seattle personal trainer do for a workout first thing Monday morning??

I had a huge dilemma this morning. I wanted to run outside, as it is a beautiful, sunny day in Seattle. But I also wanted to go to boxing class, where I always get such an awesome arm workout. So I made a compromise: a 30/80 workout. You’re dying of curiosity aren’t you?? It’s such a simple workout and simple is necessary on a Monday morning. Here it is:

30 minutes of running
80 push ups (ON YOUR TOES!)

Sounds like fun, right?! (hee hee). But really it was great. You have to give it try. You can break it up any way you want to. I chose to do 4 sets of 20 push ups. 4 times during my run I dropped down for 20 push ups and then popped right back up into my run. It really did feel good. If 20 consecutive push ups make you want to hurl, break it down. You could do 8 sets of 10. Time it to your music, so you do a set at the end of every song or every other song. Or drop into push ups ever 5 minutes. The possibilities are endless.

Also, if you’re a knee push upper – start every set on your toes and get as many as you can, then drop to your knees. Don’t be afraid of those toes!

Have fun – your arms and legs will LOVE you!

SARA’S SPRING CLASS – REGISTRATION OPEN!
Sara’s March into Spring Circuit Class!
 
With two AWESOME winter classes behind us, I’m ready to bust into Spring!  Did you know that daylight savings is a month away?  Seriously!  That means more sun, more shorts and more tanktops.  How do those arms and legs look?  Do you need me??  Come join us in the Wallingford neighborhood in Seattle.  Check out the info below:
 
What: 
This class will be set up in a circuit format, similar to my past circuit classes, with an emphasis on muscular strength and endurance.  I will also emphasize high calorie burning exercises.  So, come prepared to SWEAT!

When:

Tuesdays/Thursdays

March 10 – April 16

7:00 – 8:00 pm

Where:

The Fitness Lab
4031 Stone Way North

Cost: 

$240 for 12 class series
Contact Sara at: sara@syncfitness.com or 206.354.7480 to register!
 
Fine Print: Due to studio space, class size is limited.  Spots are reserved on a first come, first served basis.  You are not registered until your payment has been received. 

Who wants to be a TRIATHLETE?

Wouldn’t you love to add triathlete to the end of your name?  It looks good – check it out: Sara Dean, Triathlete.  Pretty, huh?!

If you’ve never done a triathlon and think you maybe, kinda, sorta, might want to try one, we MUST talk!  I won’t try to talk you into anything you don’t want to do, promise!  I would love to sit down and talk to you about options, though. There are some GREAT triathlons right here in the Seattle area.  I’ve done most of them and I know something about all of them.  I love to sit down with first timers to pick out which race might be best for you. 

Then there’s the training…  If you’ve never done a tri (that’s what you get to call them after you’ve done one, fun, right?!) now is the time to get started with the training.  That doesn’t mean training has to be crazy intense just yet, but you want to start getting swimming, biking and running into your weekly workout schedule.  I can help you put together a triathlon training program that will detail all your workouts between now and race day. 

Ready to go TRIATHLETE-TO-BE ?!

Seattle Rock ‘n Roll Marathon 2009!

This year is the first annual Seattle Rock ‘n Roll Marathon and Half Marathon.  The big day is June 27, 2009.  This will become the new Seafair Marathon.  Rock ‘n Roll Marathons are all over the country.  They are known for being high energy, fun and GREAT for first timers.  So if you’ve been thinking about running a marathon in Seattle – this might be the one for you.  If you’re not up for 26.2 miles, cut it in half and do the half marathon, a mere 13.1 miles.  If you’ve never done either distance, this is a great opportunity to take the bull my the horns.  With band performances every mile, the miles are bound to whiz by and you’ll be crossing that finish line before you know it.  Check out the website for more info:  http://www.rnrseattle.com/.

If you’re looking for some guidance, give me a shout!  I LOVE helping people prepare for marathons and half marathons.  I have helped runners prepare for events all over Seattle by creating running programs specific to their current fitness goals.  Having a personal trainer guide you on this journey takes out SO much of the guess work.  With this event 6 months away, you have enough time to take on either race distance.  Let’s get your program started today!

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