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Seattle’s 6 Week Total Body Transformation

Here it is folks – what you have all been asking for . . . I told you a few weeks ago that I’m working on a new project. Today I get to (finally!) unveil it to you. This summer, for the first time ever, Sync Fitness will be launching a 6 Week Total Body Transformation Program in Seattle. The 6 Week TBT will run from Saturday July 10th – Saturday, August 21st. 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 summer, this program is for you. The best part is that, because this is the first run of my 6 Week Total Body Transformation in Seattle, I’m offering it for dirt cheap. So, no excuses, sign up today to change your life and your quality of life forever.

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Please don’t laugh at me!


So, a few weeks ago I started waking up with a achy back and right hip. Check out this video to see what was likely the cause of my pain. BUT, please don’t laugh. I have the biggest feet of any female I know – my running shoes are a size 11. So, I can barely fit them in the camera lens. Ok, my secret is out.

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!

My Favorite Quinoa Recipe!

I eat quinoa almost everyday. I mean, why wouldn’t I?? This “supergrain” is among the healthiest of all grains and among the easiest to make. Quinoa is LOADED with protein (10 grams in a 1/2 cup) and fiber (6 grams in a 1/2 cup), making is very filling. I learned about quinoa about a year ago when I went to my amazing nutritionist, Mary Purdy of Nourishing Balance, after learning I needed to eliminate dairy, eggs, say and gluten from my diet. This is the quinoa recipe Mary gave me at our first appointment and I’m still eating this pretty much every day for lunch!

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Early Bird Special: Sync Fitness Boot Camp is heading to Gasworks Park!


* Video from 2009 Boot Camp*

ARE YOU READY TO GET SWEATY?

Join Sync Fitness Boot Camp at Gasworks Park to BLAST FAT, BURN CALORIES, and BUILD LEAN MUSCLE. This is Seattle’s BEST Boot Camp. Serving Seattle since 2003, Sync Fitness has learned what people love and what people hate (and what they love to hate!) We are here to help you make the most of your workouts and push you harder than you can push yourself. You’ll be pleasantly surprised by how much you enjoy the experience.

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June/July Women’s Strength Training Class in Magnolia

My next series of Women’s Strength Training Classes start up next week.  Here’s all the info:

WHAT:  Women’s Strength Training Class
Get your rear in gear – SUMMER IS JUST AROUND THE CORNER!  This is your last chance to LOSE FAT and BUILD LEAN MUSCLE MASS as Seattle heads into shorts and tank top weather!  This class is a strength training class set up in a circuit format.  Each class is designed to use all muscles from your triceps to your buns to your back to your core.  Participants work at their own pace and own strength level at each station.  All levels of fitness are welcome.

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Trader Joe’s Treasures


Come into my kitchen to see what I stock up on when I hit up Trader Joe’s.  This is the best place in town to get affordable organic foods.  It is so important to eat organic as much as you can.  Eating high quality food is an invaluable part of your health.  But eating organic can be really expensive, depending on where you live and where you shop.  We are lucky to have multiple Trader Joe’s locations in Seattle.  As a personal trainer in Seattle, I always start my weekly shopping at TJ’s, knowing that’s where I’ll get the best deals on organic foods.  That said, there are some items I can’t get at TJ’s, so from there I make lists of the other stores I need to hit.  Yes, grocery shopping is a multi-store event in our house, as I’m cheap and I’m picky!  So you can find me in four different stores to complete one week’s worth of shopping.  Check out this video to see where my shopping begins…

High Intensity Interval Training (HIIT) Workout: Treadmill Style

Do you want to burn calories like crazy??

You may have heard the new craze in cardio – HIIT. It stands for High Intensity Interval Training and everyone is talking about it. The idea behind HIIT is that you can do a shorter cardio workout with brief high intensity intervals and burn more calories that in a longer, steady state cardio session. With HIIT workouts, the after burn is crazy. After burn is the calories you burn following your workout while your body is still recovering from the workout. With steady state cardio, your heart rate and oxygen consumption returns to normal range more quickly than with HIIT, therefore minimizing the after burn effect. With HIIT, your heart rate and metabolism remain elevated/stimulated for a longer period of time (24-48 hours in some cases!!) This is because the high intensity bouts make you really push the limits of your anaerobic threshold – that feeling when you’re DYING for a little oxygen. After a HIIT session you consume significantly more oxygen to return your body to it’s pre-exercise physiological state. This is called EPOC (Excess Post-exercise Oxygen Consumption.) EPOC is where it’s at!!! If you can increase your EPOC (your oxygen consumption post workout) it’s like you’re still working out when you’re not!

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Sync Fitness AbTastic Core Workout

Check out this ab workout from Boot Camp on Tuesday. Good times workin’ on the 6 pack! Do this core workout on your own every other day to bring on your own 6 pack!

Lift HEAVY ladies!

A client just emailed this article to Sync Fitness. It addresses the question I get regularly as a personal trainer, especially from my women weight lifters, “Will lifting heavy make me bulk up?” Check out the research. Lift HEAVY to burn more calories, stimulate your metabolism, lose fat and lose weight. Plus, muscles are sexy!

Magnolia Women’s Strength Training Class Spring 2010

Hey Ladies!

My Women’s Strength Training Class is starting back up on Wednesday, April 7th in Magnolia. I have room for a few more women. Please join us for a circuit training class where you will get stronger and more fit, burning bunches of calories and having some fun along the way. This class will have you squatting and lunging into your shorts this Spring! Here are the details:

WHEN:
Wednesdays, April 7 – May 26th
6:30 – 7:30 pm

WHERE:
Fitness By Design
3139 West Government Way
Seattle, WA 98199

COST:
$160 for 8 week series

Register today before class is full!

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