Sync Fitness » Seattle

Bootcamp is a comin’ !

admin — Tue, 14 Apr 2009 00:53:47 +0000

I must confess, I’ve neglected my blog. I know you’ve all missed me – I’ve missed you too. But, I’m back with exciting news! Sync Fitness is finalizing the details for BOOTCAMP!! We’ll be starting up in May at the Wallingford Playfield on Tuesday and Thursday evenings. I’m so pumped about this location. There are endless options for fun here… This is bound to be Seattle’s BEST Bootcamp. In fact, maybe that’s what I’ll call it – SBB: Seattle’s Best Bootcamp! Stay tuned for all the nitty gritty details in the next couple days.

Clarification: There is no such thing as a “mini” triathlon

admin — Tue, 17 Feb 2009 00:34:37 +0000

I feel the need to stand up for anyone who chooses to take on any triathlon, regardless of the length. I have heard folks referring to “mini” triathlons lately. I assume they are referencing a sprint distance triathlon. This distance typically includes a 1/2 mile swim, a 12 mile bike and a 3 mile run. There is nothing “mini” about this. Granted, it is the about the shortest version of a triathlon you’re likely to find around Seattle (with the exception for the Mercer Island Escape From the Rock Triathlon, which is slightly shorter.) But racing any triathlon distance physically and mentally DRAINING! If you’ve done any longer length tri’s, you know the short ones can really get you, as you feel the need to actually sprint each of the legs since they are not so long. Again – this is NOT a “mini” feat!

So, in honor of every sprint distance triathlete who swims over and under hundreds of flailing arms and legs, runs on sea legs to their bike, pedals until their legs are numb and then runs 3 miles on legs that feel something like drunken jello, let us all recognize these efforts are HUGE and not for the faint of heart or head.

So you do not get your head bitten off in the future by a triathlete much meaner than me, please note the correct term for a “mini” distance triathlon is a sprint triathlon. Also note that anyone who completes a sprint triathlon is a badass .

Ok, stepping off my soapbox now !

SARA’S SPRING CLASS – REGISTRATION OPEN!

admin — Mon, 09 Feb 2009 18:01:54 +0000

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?

admin — Sat, 31 Jan 2009 21:48:09 +0000

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 ?!

Ten Benefits of Exercise—Why The Burn is SO Worth It.

admin — Sun, 09 Nov 2008 23:45:15 +0000

I Heart Stair Workouts!

admin — Mon, 27 Oct 2008 01:40:14 +0000

AMAZING CARDIO WORKOUT: If you think you cannot run Greenlake one more time or you might lose your mind, here is a GREAT alternative workout that will likely actually burn MORE calories (more is better, right?!) Find a set of stairs (see suggestions below), run up the stairs and jog down to get a little recovery. Every 5 or so minutes stop at the top of the stairs and get in alternative fun: pushups, walking lunges, crunches. Here’s a breakdown of the workout:

1. Warm Up: Light run or brisk walk for 5 minutes to get your blood flowing. This will prevent your legs from immediately turning to lead when you hit the stairs.

2. Run stairs 5 minutes. On this first round, take the first couple minutes easy to let yourself warm into it.

2. PUSHUPS at the top of the stairs x 15. Start on your toes, drop to your knees if you can’t get to 15 on your toes.

4. WALKING LUNGES at the top of the stairs x 20. Feel free to lunge down the street. Passersby will think you’re tough.

5. Find a safe place to lie down near the top of the stairs. Lie down for 1 minutes of CRUNCHES. Time this – 1 minutes is longer than you think!

3. Hit the stairs for 5 minutes. You’re all warmed up now – PICK IT UP!

4. Repeat PUSHUPS x 15/LUNGES x 20/CRUNCHES x :60

6. Back to the stairs for 5 minutes – FASTER - FEEL THE BURN!

7. Repeat PUSHUPS x 15/LUNGES x 20/CRUNCHES x :60

8. Final hurrah – stairs for 5 minutes!

9. Cooldown – light jog or walk for 5 minutes.

This should take you under 40 minutes but it will feel WAY faster than running Greenlake or sweating it out on the elliptical at the gym.

WARNING: Music is a MUST when running stairs. Don’t forget your headphones and feel free to sing out loud. People will be jealous that you love your workout so much!

STAIRS IN SEATTLE:

Check out this article that gives great descriptions of different stairs in Seattle – including Capital Hill, Queen Anne, West Seattle: http://www.seattleweekly.com/1999-05-26/news/stairmaster.php

And don’t forget my favorite stairs in Seattle: Golden Gardens in Ballard. You can find your Sync Fitness trainer on these stairs year ’round. You can park at the top at Cafe Fiorre at the end of 85th. This allows you to start going down the stairs, which is a nice little warm up. You can stick to one section of stairs and do repeats or you can haul yourself all the way down to the water and back to the top over and over again!!

Foods for Fertility?

admin — Wed, 01 Oct 2008 00:27:21 +0000

So I’ve noticed there’s something in the water around here. Everywhere around me are pregnant ladies – and those who aren’t pregnant are “trying”. So I felt I should share this interesting list with my mommy-hopefuls. I came across this in my May 2008 IDEA Fitness Journal. According to The Fertility Diet by Jorge Chavarro, MD, ScD, Walter Willett, MD, DrPH and Patrick Skerrett (McGraw-Hill 2008) the following foods/supplements can assist in your baby making plight:

1. daily multivitamin and mineral suppement (with 400 micrograms of folic acid and 27 milligrams of iron)

2. legumes and beans (kidney, black, pinto, white, navy, lentils, lima and soy beans)

3. nut butters (peanut butter, almond butter, etc)

4. fish (salmon, tuna, halibut, mackerel, herring)

4. whole grains

5. full fat dairy products (but, just one serving a day!)

6. dark leafy greens (spinach, kale, mustard greens, broccoli, asparagus, brussel sprouts)

7. healthy oils (EVOO, canola)

Sara’s Saturday Circuit

admin — Fri, 26 Sep 2008 00:04:20 +0000

Sync Fitness offers 8 week series of Saturday classes throughout the year. Sara’s Fall Saturday Circuit runs from October 4-November 22. This class is run out of the Fitness Lab in Wallingford. Many of you have joined in the fun before. But for those of you who haven’t – let me tell you – it’s the BEST way to start your weekend. We meet from 9-10 am and sweat it out. I create a new circuit each week that caters to everyone – from beginners to advanced athletes. I’ve been told it’s a bit of an a** kicker – but hey, what else would you expect? I just want you to get your money’s worth – hee hee! I LOVE having new people come check it out. Warning – Saturday Circuit Class may be addictive!