News / Info

$10 to enter

1st place winner takes all the $$$ (if there’s a tie money is split)

2nd place 2 months unlimited (on top of your regular billing)

3rd place 1 month unlimited (on top of your regular billing)

Whoever scores the most points wins!

How to score points (keep track of your points in a notebook to write down at synergy)

3pts. if all 3 meals are Paleo

2pts. if 2 of 3 meals are Paleo

1pt. if 1 of 3 meals are Paleo

1pt. if ALL snacks during the day are Paleo

1pt. NO alcohol

-1pt. FOR alcohol

1pt. for a synergy workout

1pt. for an extra workout outside of synergy (min 30 mins.) gym/running/biking/sport etc.

Cannot combine synergy workout and extra workout in the same day

1pt. for a check-in at Synergy on Facebook

7pts. is the max you can get in one day

RECOMMENED

Follow/Like things on Facebook and Instagram that relates to Paleo.

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NEW YEARS CHALLENGE GUIDELINES Read More »

Nutrition Checklist

• Are you conscious of calorie intake?

It’s scientifically proven that the only way to gain or lose weight is calories taken in vs. calories burned. In order to lose weight you need to burn more calories thru metabolism and exercise than you consume.

• Are you reading nutrition labels?

It is important to make sure that you understand all of the ingredients that you eat. The shorter the list of ingredients and the more familiar they are to you the more nutritious the food is for you. In a perfect world you will consume foods that do not have nutrition labels such as fruit, vegetables and lean protein.

• Are you eating a balance of lean protein, fruits, veggies, whole grains, and healthy fats?

You need healthy carbohydrates for energy such as fruits, veggies, and whole grains. Protein is the building block for muscle and also helps you feel full for a longer period of time.

 

• Are you avoiding simple sugars and artificial sweeteners?

The American Heart Association recommends that men do not exceed 35g and women do not exceed 28g a day.

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4 Week Summer Slim Down Challenge Read More »

Congratulations to our WINNERS of the 2015 Challenge

Helen W. Overall Winner of the Physical Challenge & Lori U. Overall Winner of the Nutrition Challenge.

These busy moms kept Synergy workouts & clean eating a priority during the 8 week challenge and deserve some major bragging rights.  Their great success is truly an inspiration to everyone at Synergy!!!

Overall the members that participated in the 8 week challenge saw the following RESULTS (for more details see charts below)

Average % increase in Core Strength = 27.1%

Average % increase in Treadmill Distance = 10.9%

Average % increase in Lower Body Strength = 14.3%

Average % increase in Upper Body Strength = 27.1%

 

Challenge #1 – # of situps in 1 minute

Average % Increase in CORE STRENGTH = 27.1%

Name
WEEK 1 /BEFORE
WEEK 5 /AFTER

PERCENT INCREASE

Yessenya T
3
19
533.3%

June B
40
65
62.5%

Tina B
19
28
47.4%

Sarah C
20
29
45.0%

Helen W
29
42
44.8%

Nilda R
17
24
41.2%

Kerry P
30
42
40.0%

Ethel W
20
28
40.0%

Phil T
27
37
37.0%

Tricia A
22
30
36.3%

Michelle S
25
34
36.0%

Annette B
14
19
35.7%

Martha
33
44
33.3%

Katie A
24
32
33.3%

Betty
22
29
31.8%

Paula O
20
26
30.0%

Julie A
24
31
29.0%

Tiffany H
31
40
29.0%

Lori U
29
37
27.6%

Felicia
22
28
27.3%

Hannah B
32
40
25.0%

Burke B
25
31
24.0%

Lisa R
21
26
23.8%

Anna M
21
26
23.8%

Ashley W
26
32
23.1%

Nicole W
26
32
23.1%

David C
26
32
23.1%

Marisa F
22
27
22.7%

Lilian R
27
33
22.2%

Krista M
29
35
20.7%

Karen B
25
30
20.0%

Liz C
25
30
20.0%

Fitzy
32
38
18.8%

Ashley D
28
33
17.0%

Denise A
17
20
17.6%

Carol L
23
27
17.4%

Angela K
36
42
16.7%

John E
43
50
16.3%

Beth K
31
36
16.1%

MRB
25
29
16.0%

Cheri S
28
32
14.3%

Sandra S
22
25
13.6%

Rachel S
23
26
13.0%

MaryJo T
23
26
13.0%

Hannah K
32
36
12.5%

Dawn J
24
27
12.5%

Anand
24
27
12.5%

Ryan B
48
54
12.5%

Jen R
25
28
12.0%

Nicole F
27
30
11.1%

Joe G
28
31
10.7%

LuAnn K
30
33
10.0%

Jason D
22
24
9.1%

Linda N
25
27
8.0%

Karen L
26
28
7.7%

Dave M
26
28
7.7%

Kristie
28
30
7.1%

Stacey M
28
30
7.1%

Joe M
29
31
6.9%

Christy
30
32
6.7%

Ashley V
30
32
6.7%

Audrey
27
28
3.7%

Susan C
31
32
3.2%

Jessie V
26
26
0.0%

Leslie
28
28
0.0%

Patti K
30
29
-3.3%

Janelle
37
33
-10.8%

Jackie
32
28
-12.5%

Betsy K
33

-100.0

Mirna V
27

-100.0

Janet F
20

-100.0

Cinthya
35

-100.0

Natalia
28

-100.0

Christy B
20

-100.0

Sandeep
30

-100.0

Betsy B
32

-100.0

Courtney
14

-100.0

Alicia H
23

-100.0

Chris I
20

-100.0

Alison C
28

-100.0

Ghinwa
29

-100.0

Tina P
21

-100.0

Michele L
29

-100.0

Anne M
15

-100.0

Giovanna
40

-100.0

Reema
25

-100.0

Ishaan
22

-100.0

Anna C
23

-100.0

Leanne
21

-100.0

Vincenzo
45

-100.0

 

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2015 CHALLENGE WINNERS Read More »

Staying on track with your fitness and nutrition can be extra challenging during the holidays. Just yesterday the first Monday after Thanksgiving 2 people told me they gained 2 lbs. after their Thanksgiving feast. That is the exact reason why we are having a 5 week holiday challenge. A little pre planning can go a long way. I remember last Halloween 2013 I dove head first into my kids Halloween bags way to many times not to mention the leftover candy we had. This year 2014 I pre planned and promised myself 3 pieces of candy ONLY!! I am proud to say that I stuck with it. Anyway, if you are participating in the 2014 Synergy Holiday challenge. Stay focused, pre plan, take action and you will be ahead of the game in 2015!!! Brad

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Tuesday 12/2/2014 Read More »

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muscle conditioning + cardiovascular exercise + clean nutrition = RESULTS!! Read More »

MACRONUTRIENTS: Nutrients that the body uses in relatively large amounts – proteins, carbohydrates, and fats. This is as opposed to micronutrients, which the body requires in smaller amounts, such as vitamins and minerals. Each of these macronutrients provides energy in the form of calories.

 

PROTEIN: Eggs, Fish, Chicken, Beans, Lean red meat, Lean pork, Milk, Turkey, Bison

 

CARBOHYDRATES: Vegetables, Fruit, Oatmeal, Brown rice, Sweet potato

     Avoid processed carbs: cookies, ice cream, pasta, white bread, soda (which is all man made) Remember eat from Mother Nature!

 

FATS: Sunflower seeds, Almonds, Walnuts, Pecans, Olive oil, Avocados, All nuts, Olives, Organic peanut butter

    Avoid Trans Fats:  Pastries, donuts, pizza, snack foods, crackers, candy bars, fried food, cake, margarine

     

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Read More »

CALORIES 

A calorie  is a unit of energy, and too many units of energy can lead to excess body fat. 

 

3500 Calories = 1lb of body weight

To lose weight you must burn more calories than you take in creating a caloric deficit

 

How to create a caloric deficit?

BURN 250 more calories daily

EAT 250 less calories daily

          500 calories over 7 days = 3500 calories = LOSE 1LB A WEEK

 

NO EXCUSES !!!

 

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Read More »

HOW TO DECREASE BELLY FAT

 

1. Eat 5 -6 SMALL meals daily.

                  * Big meals expand your stomach walls

                  * Small meals shrink the size of your stomach

2.  During cardio  ACCELERATE for short intervals (see HIIT training workout).

               * Keep intensity above 5 on a 1-10 scale  during entire cardio workout

3.  Keep heart rate elevated even during MUSCLE CONDITIONING portion of your workout.

4.  Train all your major muscle groups to BOOST your RESTING METABOLISM.

 

 

 

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Read More »