So today I want to brag about Erika. Head over to Fit Healthy Moms to read her story. I am so proud of her. I hope she inspires you to step out of your comfort zone. I know she did me.

Click here to read Erika’s story.

I have been studying a lot of my colleagues in the fitness industry over the past few weeks. We’re all big nerds and in our free time we like to make predictions on the “next big thing” or the “next big flop”. I wanted to share some of our predictions with you. I hope you’ll read carefully and decide what your best means of fitness will be this year.

1. Boot Camps:
Boot Camps and intense group training have been growing in popularity over the past few years. But they are really well established now as an amazing way to get in the best shape of your life. If you live in Seattle, you can’t drive past a park at 6am without seeing at least one Boot Camp running. Sync Fitness offers one of the few INDOOR Boot Camps in Seattle. Thank God I don’t have to train in the rain all year long. You’ve heard me say it before, but Boot Camps give you amazing bang for your buck. For that reason I really think they are around to stay. Here’s a post I did awhile back about the advantages of Boot Camp over many other workouts.

2. Personal Training:
Personal Training used to be seen as a luxury item. I’m not gonna lie – it still is in many ways. It is so unfortunate that this has to be an out-of-pocket expense. I hope to see the day that insurance companies reimburse for this service. The reason I think it needs to be covered by medical plans is that most people don’t know how to exercise. It sounds silly, but it’s true. Many people do themselves a great deal of harm at the gym. Then a ton more people go to the gym and don’t get any results. People truly need the expertise of fitness professionals to help them lose weight and become more healthy. I’m not just talking vanity 6 pack abs here, I’m talking lose weight to prevent cancer, diabetes, heart disease. These things are a matter of life or death. If it’s a matter of life or death, it’s really not a luxury item…

My 1:1 training schedule is pretty much full at this time. But if you are looking for a personal trainer let me know and I can match you up with one of my awesome colleagues. Alternatively, I can put you on a waiting list to see me.

3. HIIT Training:
Long gone are the days of slow and steady cardio. If you are still killing yourself on the elliptical 60 minutes per session, please contact me. You do not need to suffer through mindless, boring, dreadful cardio. HIIT (High Intensity Interval Training) is the newest wave of cardio and it is a million times more fun than slow, steady cardio and it actually gets you better results. I use HIIT workouts all the time in Boot Camp. My Boot Campers love me for it (as they fling sweat and spit all over the room!) I also do HIIT workouts on my own regularly. Here is a treadmill session I did posted earlier this year. This post also gives you more info on why HIIT kicks serious butt!

4. Detoxing:
There are a million ways to detox and some of them are off-the-wall crazy. That said, there is such a big movement to rid ourselves of toxins. Between the scary non-food in our food and the looming environmental toxins in the air we breathe each day, detoxing can be a really good thing. But, please never do this alone. There is a lot of Hollywood hype about detoxing. There are some *crazy* detoxing methods out there that can actually do more harm than good. I work closely with an amazing nutritionist, Mary Purdy, who offer seasonal detoxes. Mary does a fabulous job of guiding your through a safe, gentle and very effective detox. Contact her if you are interested in this awesome and cleansing experience.

5. Transformation Programs:
These little programs, like my 6 Week Total Body Transformation, are taking off all over the country. Never before have nutrition/exercise/support groups collided like this. This is the most powerful way to lose weight and make lifestyle changes. Until now all these components have been separate. So people would join the gym OR join Weight Watchers OR join a support group to lose weight. But now you can get all these services together as a package for a set period of time (4-12 weeks, depending on the program.) This is huge. These comprehensive programs are giving people amazing results and changing the way we see diet and exercise. It’s all about lifestyle and finally there a package that helps you establish a new and better lifestyle. I think these programs will be explosive in the coming years.

6. Home Workout Programs:
Home DVD programs have made a big impression in the marketplace over the last year or two. I think they are going to continue to be a staple in the fitness industry. There has been a lot of growth in this field since the days of Jane Fonda (who is making a huge comeback with my friends, the Tone It Up girls, BTW). Along these lines are programs like P90X and Insanity. I did both of these programs in 2010 and I have to say, these are not your mom’s 1986 workouts. No leg warmers here. These are hard core, gut wrenching, buckets-o-sweat producing workouts. They ROCK! I have a couple of friends who are Beachbody coaches (Beachbody is the company who produces P90X, Insanity and a bunch of other workout DVD series.) They can hook you up with these programs if you’re interested in checking them out.

7. Lifting Heavy:
Ok, this one may scare some of you. But FINALLY there’s bunches of research coming out showing what we’ve suspected for some time now. Women can and should lift HEAVY! Be gone 5 pound dumbbells!!! Let me clarify. If you’re a beginner, there’s nothing wrong with starting with light weights while you learn moves, develop neurological pathways and build strength. But after a couple months, it’s okay to push the weight. Challenge yourself! YOU WILL NOT BULK UP (unless you’re eating a ton and dosing with testosterone!) My fittest clients (non-bulky females with awesome definition) routinely use 20, 25, even 30 pound dumbbells in their personal training sessions. If you really want to become a lean, mean calorie burning machine, add muscle mass. You will get smaller, see more definition and pump up your metabolism. Do not limit yourself to those little 5 and 10 pound dumbbells. Of course, ask for assistance and supervision when working with heavy weight and do NOT use heavy weights unsupervised unless you really know what you’re doing. Do not set yourself up for injury!

Ok, game on, what’s your 2011 plan???

This year has been successful in ways I could not anticipate last January. It has been the single best year for Sync Fitness for many reasons. I wish I could individually highlight each client I had the pleasure of working with this year. I want each of you to know how much I truly LOVE and APPRECIATE every bit of energy and sweat you share with me. Sync Fitness is nothing without YOU.

Sync Fitness started out as a little personal training business almost 8 years ago. Those of you who come in for one-on-one personal training deserve recognition and major props for training under my watchful eye with nowhere to hide. You can’t hide in the back of the class in a 1:1 session. Thank you for never saying no, for always trusting me and for helping me count when I forget how. 1:1 training is where Sync Fitness began and the relationships I’ve developed over the years with you, my 1:1 friends, mean a lot to me. I feel so blessed to enjoy the time we spend together. I truly love being a part of your life.

Sync Fitness classes have long been a part of the program, but they have evolved to an entirely different level this year. My Boot Camp program has grown so tremendously, I’m adding more classes starting January 3rd. What’s most impressive is that it’s the 6am classes that are busting at the seems. For those of you who get up 3 days a week and drag yourself to the Fitness Lab half awake/half asleep, please know how impressed I am by your discipline and determination. 6am classes are painful – but only for the first few minutes . Additionally, many folks in the Boot Camp program started out with a skeptical eye and a barfy belly, not sure if they could tolerate boot camp workouts. Look how many of you have survived?!?! You have all become stronger and fitter. It’s getting to the point that I wouldn’t want to workout beside some of you, cause you might beat me at my own game. Thank you for pushing yourself and those around you. Boot Camps classes fuel me and my own workouts. Your dripping sweat, spraying spit and crinkled up faces of pain, I mean pleasure, make my day, everyday.

The newest component of Sync Fitness in 2010 was my Total Body Transformation program. As I type this sentence, I can’t help but get a little teary. This program has changed the lives of over 30 individuals this year. It has changed my life as well. Guiding your transformations has been my most proud experience as a personal trainer. It takes huge courage just to sign up for this program. The applications I receive as people explain their struggles with food and weight and self image absolutely tear at my heart strings. Each of you have reminded me exactly why I do what I do. I can’t tell you how much joy I feel for your successes this year. In addition to looking simply fabulous, you are all standing taller, smiling wider and carrying yourselves with more honor and pride. I am humbled by the commitment you made to yourself and to Sync Fitness this year. Thank you for being incredibly brave, embracing this program and showing yourself who’s boss. Know that you inspire me everyday.

Thank you to each one of you for sharing a little bit of yourself with me. It is a privilege and honor to be a part of your life and your health. It is a job I take very seriously. Each of you have made me a better trainer this year. Thank you for making my little baby, Sync Fitness, the Little Engine that Could Not Be Stopped this year.

Are you ready to get lean and mean in 2010?? If you’re wondering what Indoor Boot Camp is all about check out the video above. This is footage from our Thanksgiving Fundraiser. Talk about a great workout!

Classes vary in format from day to day, but you can count on burning a ton of calories (400-600 calories per session, depending on how hard you push) and building some lovely lean muscles from getting hardcore cardio and strength of steel resistance training in every class.

DAYS/TIMES:
Tuesdays and Thursdays
6:00 – 6:50 AM
OR
6:00 – 6:50 PM

LOCATION:
The Fitness Lab
3410 Stone Way North
Seattle, WA 98103

We share The Kite Shop/Subway Sandwich parking lot in Wallingford / Fremont. There are marked parking spots in front of the studio. In addition, there is street parking and a pay lot, as a last resort.

PAYMENT:
$165 per month (about $20 per class)
$20 set up fee

Your registration is ongoing until you decide to cancel it. You may cancel at any time.

REGISTRATION:
Contact me at Sara@SyncFitness.com or 206.354.7480 to register.

DAYS/TIMES:
Tuesdays and Thursdays
6:00 – 6:50 AM
OR
6:00 – 6:50 PM

LOCATION:
The Fitness Lab
3410 Stone Way North
Seattle, WA 98103

We share The Kite Shop/Subway Sandwich parking lot. There are marked parking spots in front of the studio. In addition, there is street parking and a pay lot, as a last resort.

PAYMENT:
$165 per month (this is about $20 per class if you attend 2 classes a week)
$20 set up fee

Your registration is ongoing until you decide to cancel it. You may cancel at any time.

**Your registration allows you to attend any or all Sync Fitness classes each week. Feel free to attend all 4 every week!**

REGISTRATION: Contact me at Sara@SyncFitness.com or 206.354.7480 to register.

Sync Fitness Outdoor Boot Camp is all wrapped up. We had a ton of fun getting stronger and faster and more fit this summer. Starting September 15 Sync Fitness classes will move back indoors to Seattle’s best training studio, The Fitness Lab. I am so excited to announce my new class schedule! With the new and improved Fitness Lab location in Fremont/Wallingford I will be able to offer more classes to more people. I am thrilled to be able to reach more of you! Please read through the info below to see if my new classes fit your fitness needs.

CLASS DESCRIPTION:
Sync Fitness’s new classes will be a combination of Indoor Boot Camp and Circuit Classes many of you have taken before. Because we will have much more space than we’ve had in the past, we will be movin’ and shakin’ and sweatin’ quite a bit. As always, I will be able to modify class activities to accommodate many fitness levels. If you’re just getting back into exercise I will be able to help you find the best ways to break a sweat without breaking a leg. If you’ve been training with me all summer and you’re ready to step it up a notch, I’m ready to bring it on!

DAYS/TIMES:
Tuesdays and Thursdays starting September 15th
6:00 – 6:50 AM
6:00 – 6:50 PM

There is no end date for classes. I will offer these classes on an ongoing basis from here on out – yippee!

LOCATION:
The Fitness Lab
3410 Stone Way North
Seattle, WA 98103

Our new location is 6 blocks south of the old location. We share The Kite Shop/Subway Sandwich parking lot. There are 4 marked parking spots in front of the studio. In addition, there is street parking and a pay lot, as a last resort.

PAYMENT:
$165 per month ($160 per month if you register by September 8)
$20 set up fee (waived if you register by September 8)

Because classes are now being offered on an ongoing basis, this is a monthly fee rather than an upfront payment for an 8 week series, as in the past. This means less money up front. When you register for class you will be billed monthly, via electronic payments. You can pay by credit or debit card, as many of you have been requesting for some time – woo hoo! Your registration is ongoing until you decide to cancel it. You are not obligated to any length of time.

**Your monthly payment allows you to attend any or all Sync Fitness classes each week. Feel free to attend all 4 every week!**

REGISTRATION: Contact me at Sara@SyncFitness.com or 206.354.7480 to register. Remember, if you register by September 8, your monthly cost will be $160 AND your set up fee will be waived. That’s a potential savings of $80!