Sync Fitness Blog

Finding and Fighting the Roadblocks to Your Success

For almost all of us, we fight various battles on varying levels with pursuing a healthy lifestyle of good weight management and choices that promote long term health.  Weight management seems to be one of the top struggles for many.

Sometimes the old lies and tapes in our heads can be the biggest roadblocks and identifying them is 90% of the battle.  Know your enemy! Here are just a few of those roadblocks and ideas to tear them down.


Keep a food diary to identify your patterns of not only what you eat during the day, but the times of day you’re your resistance is at its lowest.

Going it on your own is a sure way to keep yourself back.  Find a walking/workout partner and share your goals and struggles so that you keep each other encouraged, accountable and on track.

Learn to have healthy snack options on hand such as nuts, boiled eggs, string cheese, KIND Bars and other sources of protein and complex carbs to battle the less healthy choices you historically fall back on.

Portion control can allow you some of the more tasty options so you are not in total deprivation mode (which can lead to binges), yet keep things manageable and in perspective.

Drinking a tall glass of water does wonders to not only battle an immediate craving, but is so critical in metabolism boosting.


  • Nutritional/body function roadblocks: 

Poor digestion which deprives your cells of getting the right nutrients needed to metabolize and release fat for better assimilation of your food.  Take a digestive enzyme and/or probiotics (with your doc’s permission) with your food to help improve breakdown and nutrient absorption, helping your cells to feel full and reduce the cravings so you get to those goals faster

Imbalanced hormones cause your body to hold onto more fat and retain fluid. This floods your fat cells with the wrong message. Chronic stress depletes the body of needed ingredients to make and maintain cortisol which is the body’s stress hormone.  Progesterone is a key hormone in weight loss as well .  Get to your doctor for a hormone check and consider options to get back in balance.

A liver detox helps to decrease toxins and allow improved nutrient absorptions. Dietary changes can eliminate most of the toxic foods as well cleanse your liver.


  • Mental roadblocks can really be debilitating in weight loss.

Learn to identify where you make disparaging remarks about yourself and your body.  Are you on the negative track? Ask those closest to you help you point out where they hear that in your life.  Set some new tapes to replay and get on a better track.

I recently saw a man in the store who was almost morbidly obese and wearing a t shirt that said “Here’s Blubber”.

Focusing too much on numbers on the scale.  Ignore that scale and focus instead on how your body feels, how your clothes fit.  As you get into better conditioning and build muscle/lose fat, you will likely notice a more significant change in your size and how your clothes fit than a change on the scale. Remind yourself that getting stronger by building lean muscle is one of the best ways to lose fat.

Stress in your life drags your spirit down and decreases motivation.  Identify the stressors and put a plan in place to battle it.  Leave work at a more reasonable hour, get an exercise partner, take up an activity that leave you feeling lighter, stress free.


So, remember, identifying the roadblocks to your success is 90% of the battle. Learn yours and you are well on your way to victory over your roadblocks.





The Best Ingredients for a Rockin’ Boot camp

At Sync Fitness, we know that when you arrive you’re ready to get down and sweaty, and work your booty to see results and challenge yourself without having to impress anyone. Your Sync Fitness trainers know that all of us are in different places on our fitness journey. Regardless of where your fitness stands today, we will give you the challenging workouts you need for the best caloric burn, helping you to build lean muscle mass and stimulate your metabolism for 24-48 hours after every class. Our boot camp is just the ticket for you to work with Seattle’s best trainers, with some rockin’ music to keep you energized and moving, and the encouragement needed to get you to the finish line with your fitness goals.

Screen Shot 2014-03-24 at 5.19.17 PMHere are the top ingredients included in our fabulous boot camps:

  • Knowledgeable trainers to help with your form and efficient movements to build a strong and safe core.
  • Intervals and full body movements mixed to boost your metabolism for optimum fat loss and building lean muscle (HIIT workouts).
  • Strength building with weights and other tools/toys as well as the coaching to use them efficiently and safely for optimum muscle building.
  • Stretches and core work to keep your muscles loose and injury free.
  • A great group atmosphere of encouragement and team spirit to keep you going and even make some new friends.
  • Time-efficient workouts that not only are more interesting than endless hours of steady state cardio, but yield real results in shorter time than hours on machines could ever do.
  • A metabolic boost that carries you through your day and through the night, while you’re sleeping.
  • Reduced belly fat in just a few short weeks, as well as leaner, meaner muscles you never knew you had!
  • Creative workout sessions that change up to keep your muscle groups challenged so you don’t plateau, and interesting exercises to help you get the results you are working for.
  • Fun workouts that not only fire you up during them, but keep you feeling strong, challenged, and energized throughout your day…and coming back for MORE!

So c’mon and join us at Sync Fitness boot camps and get your booty in shape for the life you deserve. Warning: you may get in the best shape of your life.

The Beauty of Bootcamp: 3 Reasons Why You Should Sign Up

Bootcamps were trending as the most popular fitness groups a couple of years ago. While they’re not quite as buzzed-about as they were when they first began gaining momentum, they have stuck as an effective, fun way to get fit.

Why is that, and why should you sign up for a boot camp near you? There are several benefits to the energetic group fitness classes, and I’d like to outline a few of those:

They are fun: Sure, the ‘boot camp’ name was inspired by those insane training camps for military personnel, but fitness bootcamps are not placed to get a screaming session from your trainer. It’s a lot of hard work, but you’re doing it with other people who have similar goals, as well as being friendly and encouraging. Our trainers really care about your fitness and want to help you achieve your aspirations – whether that is a smaller waistline or a faster mile time.

They’re far from lonely: When you’re trapped on a treadmill with the headphones in, you’re not going to push yourself as hard and – let’s face it – you’re lonely. When you work out in a group, you will challenge yourself against the other boot campers, and you’ll naturally want to do better. The interaction in the bootcamp classes helps bring a level of connection to other human beings that you isolate yourself from all day long at work. We make jokes and encourage each other to meet our individual and group goals.

They work: In a matter of just four weeks or so, bootcampers drop significant percentages of body fat, lose 10 pounds or more, and noticeably increase their endurance. You will challenge all areas of your body for a stronger, healthier you. With muscle growth, cardiovascular strengthening, and improved energy, your bootcamp training will make a noticeable difference in your physical and mental wellbeing.


Bootcamps are a beautiful thing for men and women of all shapes, sizes, fitness, and skill levels. If these reasons have given you that extra kick to get healthy or get into shape with a bootcamp, we hope you’ll give Sync Fitness a try! Click here to contact me for more information!

Client Appreciation Dinner

Last Thursday, we had our first Client Appreciation Dinner. After 9.5 years of training, it was about 9 years overdue. . . . It was a great night of salads, food, wine, prizes and awesome company at the Wallingford Tutta Bella. About 30 Sync Fitters were in attendance. Some of them have been working with me since I first started training in Seattle 8.5 years ago. Others are new to Sync Fitness, just starting their journey of growth and transformation. What a fun bunch! Here are some pics

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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?!

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Greenlake Moms Feature

Sync Fitness Boot Camp is being featured on the Greenlake Moms blog today! WooHoo – one month of Boot Camp for $49. That’s 75% off. This deal is for new clients who want to try out class this summer at Gasworks Park. Our summer sweat sessions are the BEST! I cannot wait to get out in the sun.

Grab this deal while you can. It will run until Thursday, June 16th at midnight. See ya at Gasworks!

Get Deal HERE!

PS: Feel free to share this deal with your friends (read: post all over Facebook :) !)

Kid Friendly Breakie

I just posted a list of healthy kid breakfast ideas I came up for my recent appearance at Lawton Elementary Family Fitness Fun Night. You can find it on my main blog here:

Fit Healthy Moms (Healthy Breakfasts for Kids)


Red Head Rant

Many of you know I have had the opportunity to do many speaking engagements in the past few weeks. I’ve been speaking about The 6 Pillars of Fitness. It’s a great topic. What I love about this presentation is I am able offer people a TON of tips on how to begin to make fitness and improved health a part of their lives immediately. We cover everything from how to take simple steps to improve your diet to how to take simple steps to improve (or begin) workouts. Things that are relevant and ESSENTIAL for everyone, regardless of age, size, ability.

The people I have encountered in these presentations have been great – warm, friendly, gracious. This makes the experience very rewarding. I am grateful to have these opportunities to touch more lives.

I have to tell you something that has happened as a result of these talks. I should probably be embarrassed to share this. But, actually, I’m deeply upset and, honestly, pretty enraged by the whole thing. I have lost a decent amount of sleep over this this week.

You see, one of the companies to whom I presented had their employees evaluate me after my presentation. Totally appropriate. I was actually excited to get the feedback. The first email I got with feedback from an HR woman said I was enthusiastic, passionate, high energy, knowledgeable. I was also told I spoke too fast (I’ve been hearing this since the 7th grade – so nothing surprising, although I need to keep working on it). I was also told I crammed too much info into the talk. Ok, I agree, there is a fine line between giving a ton of value (my goal) and overwhelming people. All in all, I was fine with this feedback.

Then I got a follow up email from the same woman (who was not at my talk, BTW, she was just reviewing the evals.) She said based on evaluations (or maybe just one eval, I was never told) I had a “clear inability to connect with the 40-60 year old audience”. She said she wanted to talk to me on the phone about this. In complete shock and on the verge of tears, I agreed. Over the phone, she told me I should curtail my presentation more to middle age women and promote things like walking and stretching.

Here is what my irrational red head mind basically heard as she was talking to me, “Hey Sara, you know that thing you think you are really good at? The whole working with women between 40-60 and COMPLETELY changing their lives thing? Yeah, well, we think you SUCK at it.”

Ok, so excuse me while I rant.

First off, my talk suggested things along the lines of cleaning the junk food out of your cupboards, drinking more water, getting in more exercise. You know, CRAZY things like that. I recommended that people looking for weight loss exercise 5-6 days a week, starting at 2-3 days a week and building up over the course of a few months. Again, completely crazy, right? Then I talked about high intensity interval training and how it is so much more effective that steady state cardio. You know, a scientifically PROVEN means of effective and efficient fitness and weight loss. I talked about how to do HIIT training if you were a walker vs a runner. I talked about the significance of planning your workouts and meals every week. I know, you can see how this wouldn’t have anything to do with people who are 40-60 years old. . . .

Clearly, I’m feeling super sassy about this. It’s not my fault, it’s the red hair.

I guess I should change my talk to tell people to stretch and walk more. Do you know many people who have improved their fitness from walking and stretching? Do you know people who have lost large amounts of weight, reversed chronic health conditions, dropped multiple clothing sizes, significantly increased their bone density, gone off cholesterol and blood pressure medication, developed enough strength to do push ups on their toes for the first time in their lives, learned to enjoy looking at themselves in the mirror or been able to out perform people half their age in Boot Camp from a walking and stretching program? Hmmmm, funny, me neither.

Interesting that each of the above accomplishments have been reached by multiple of my 40-60 year old clients in the last year. Too bad I’m not better at connecting with those 40-60 year olds.

Can I tell you how many prospective clients I have met with over the years who have come to me in tears saying, “I eat pretty well and I walk regularly, but I can’t lose weight?” Those folks aren’t walking anymore. They are squatting, lunging, doing push ups, doing timed cardio intervals, etc, etc, etc. And many of them are in the best shape of their lives. But I should probably tell them to stick to the basics. You know, walking and stretching.

Now, I’m not about killing people at the gym. More importantly, I’m not about telling people to go out unsupervised and take on a crazy hard exercise program. If you’ve ever met me, you know this about me. Walking can be an appropriate STARTING place for someone who hasn’t exercised in a long time, or ever. It is my number one priority that people engage in safe and appropriate exercise for their current level of fitness. But I’ll be damned if I’m going to promote walking and stretching as the cornerstone of a fitness program. THERE IS NO RESEARCH TO SUPPORT THIS AS SUPERIOR MEANS OF GAINING FITNESS OR LOSING WEIGHT. So it would be irresponsible of me to perpetuate the myth that a few walks a week coupled with some stretching can change someone’s life. I think we’ve been misguided enough when it come to health and fitness.

Given my strong feelings on this issue (and my inability to rest until I prove I’m right… Again, the red hair) I pulled aside two of my Boot Campers, Lisa and Jill, yesterday morning to get their input. Lisa and Jill are both in their 50′s. They are boot camp regulars and have been for some time.

You should see Lisa rock out the push ups on her toes. You should see her beside ladies half her age outworking them. Amazing! She’s worked really hard and it shows. Lisa participated in my first Total Body Transformation Program and in spite of having at least 10 years on the rest of the gang she was in the top 3 of 18 people for overall weight loss AND total inches lost. When I tell Lisa about this silliness over this presentation, she says, “SHOW THEM MY BEFORE AND AFTER PICTURES!!! Tell them I’m 53! I’m an example of Fit Healthy Menopause!”

Then there’s Jill. Wow – Jill is HOT! Jill came to me after struggling with her weight and diet for 3 years. She lost bunches of weight in TBT, dropped multiple dress sizes and now she’s this petite little thing. When Jill first came to me she was scared to jump and overwhelming frustrated with what had happened to her body during menopause. Now I can’t stop her from jumping. In fact, there are weeks Jill comes to EXTRA classes to get her fitness on. So Jill says to me yesterday, “You changed my life when you told me jumping was good for me and it will prevent osteoporosis. Now I’m not scared of breaking bones anymore.”

Where would Lisa and Jill be if I just told them to start a walking program? Thank God I’m better at my job than that.

Ironically, in the middle of all this, another Boot Camp client, Deb (in her 40′s), writes on my Facebook wall, “You told me ‘Become comfortable with being uncomfortable.’ That advice seriously changed me in a significant way. Thank you!!”

Oh, and there’s Sydne, who adds up the weights we use throughout her whole workout and calculates how much weight she moved at the end. One day we totaled over 3500 pounds in 30 minutes. She’s like a little kid as she adds up the numbers and asks me to pile on more weight. She’s UNSTOPPABLE. Sydne is 62 and came to me about a year and a half ago completely deconditioned. Do you think this has changed her life?

The list goes on and on. . . . The point is I have worked with countless folks with stories like these over the last 8 years. I have to say, all of you who listen to me everyday and do what I say, even when you want to flip me off (you know you want to sometimes!!) have changed MY life. So changing YOUR life has been and honor and a privilege.

Now for those of you folks about to start my 4 Week Rapid Fat Loss Program – have no fear. Don’t let all this talk of push ups and jumping scare you. I will take good care of you. I will give you what you need to build fitness in a safe way before you become a bada$$ like all the folks mentioned above. But know that your life is about to change because that is what I do. I make you better. I make you fitter. I help you find your inner athlete regardless of your age, size, abilities. Walking around Greenlake just won’t do that for you. Sorry.

For those folks out there who want someone to set them up on walking or stretching program, I’m sure you can find a trainer to do that for you. But I’m not your lady. I’m in the business of changing lives. And I wouldn’t have it any other way.

Spring 4 Week Rapid Fat Loss Program

With summer just around the corner, I am so excited to kick of a MAJOR pre-summer fat loss program. This will be a new program for Sync Fitness – YIPPEE!

Are you ready for my new 4 WEEK RAPID FAT LOSS PROGRAM?!

I know many of you were waiting excitedly for a Spring 6 Week Total Body Transformation program, it has proven to be the most effective and comprehensive weight loss program in Seattle. I was all ready to offer that, but I kept getting these requests:

“Can we have a program for people who have already done TBT?”

“Can we have a program that’s a little shorter?”

“Can we have a program that’s less expensive?”

So I decided to create a program that will give you AMAZING results in less time for less money and cater to both TBT grads and those who have been wanting to do my programs but haven’t been ready to take the leap. This was a tall order.

Thank you for pushing me to be bigger and better than ever! I’ve come up with something AWESOME!

This program will begin with a Kick Off Meeting on Thursday, April 21st and end with Final Assessments on Sunday, May 22nd.

WHAT TO EXPECT during our 4 Week Rapid Fat Loss Program:

• 8-15 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 at least 3 semi-private training sessions with Sync Fitness and up to 2 cardio sessions on your own.
NEW: Alternatively you may attend as many as 5 sessions a week with Sync Fitness.

Semi-private sessions with Sync Fitness will take place:
Mondays 6am and 7am
Tuesdays 6pm
Wednesdays 6am
Thursdays 6pm
Fridays 6am and 7am
NEW: Saturdays at 8 am (this session is for Rapid Fat Loss participants ONLY!)

All sessions will take place at The Fitness Lab (3410 Stone Way North, Seattle 98103) in Wallingford.

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 the week of April 18th. Final Assessments will take place on Sunday, May 22nd.

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 me for semi-private training at least 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

NEW Bonuses for 4 Week RFL participants:

GROCERY STORE TOUR: 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 $30 off all massage services for the entire month (up to one massage a week!!) With Kathy’s discount you RFL clients can get a 60 minute massage for $45 or a 90 minute massage for $65. VALUE = $120
PRIZES: Yup, for the first time ever, I’m offering up prizes! 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. 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 the summer, do not hesitate.

This program is bound to be just as life changing as my other weight loss programs. 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 want to be when June rolls around.


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 email me at with answers to the following questions:

1. What makes you a good candidate for this program at this time (April 21st – May 22nd)? 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, Mon/Fri 7am, 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.