Month: December 2015

Stephanie Larsen

I Needed MOTIVATION and PUSH

When I first decided to get back into the gym it was after a recent promotion at work in a highly stressful ICU environment. I had also just started on my MBA, and things were hectic. Life couldn’t get any more “full”, so making myself go to the gym after a 12 hour shift and being motivated was highly unsuccessful. I live about 3 minutes away from Synergy and drive by all the time. I looked online to see what it was all about. At first I was a bit nervous with my schedule that I wouldn’t have “time” to go. I had time that I was wasting! After meeting with Brad, I knew this is what I needed. I needed to be held accountable! I needed motivation and push! That is exactly what I receive at Synergy. From online scheduling, making me accountable to attend, to the extra push that the trainers give me, keeping me motivated! I actually enjoy going to the gym now. After the end of my first six weeks, I had definitely noticed a huge difference in how I felt, how my clothes were fitting, and how much more I paid attention to my diet.

Stephanie Larsen Read More »

Tetyana C.

Small Changes That Matters

I have joined Synergy in the end of October for the six week jump start and after 18 training sessions and 3 boot camps I have lost 7.5 pounds, 7% of body fat and I went 1 size down. Woohoo! I am very pleased with my results but my journey isn’t finished yet. I am thankful to the whole Synergy team for supporting me in my journey to lose weight. I enjoyed every training session and boot camps, because they were never the same exercises, I was always surprised and I am still learning what each name means. Training sessions would not help alone if I didn’t make significant changes in my nutrition. There is a saying ‘it’s easier to cut 500 calories than burn them’. I increased the vegetables intake, stayed away from starchy foods like white rice and potatoes, eliminated sweets and white bread, replaced fried meats with baked chicken and fish, and light soups became my favorite dinner. The most important part of my nutrition was to plan my meals ahead and eat 5-6 small meals thoughout the day. Every Sunday I would cook everything and pack for a week and salads I prepared every night.

Tetyana C. Read More »

Workout #39 Fit Five Club

Everyone works at their own station. Equipment: mat, DB, boxes . Have stations and equipment ready. As many rounds as possible in 9 minutes. For circuits, explain all exercises first and then have everyone work at a station for 30-40 seconds before rotating.

Fit Five Club (Goal is Five Rounds in 9 minutes)
10 Squat Shoulder Press
10 Box Jumps
25 Plank Jax

30 Seconds Each Exercise
Bicycle Crunches
Floor Bridges
Crunches
Push Ups
Flutter Kicks

Circuit
Trx Row
Lateral Raise / Front Raise
Floor Disc Mountain Climbers
Bicep 21’s

Workout #39 Fit Five Club Read More »

Workout #38

Everyone works at their own station. Have mats and equipment, including selected pair of DBs, ready to go and laid out where you want everyone to work. Instruct 3 exercises while everyone starts with a warm up stretch. Explain that the goal is to get as many rounds of the three exercises as possible in the 9 minutes.

9:1
AMRAP 8 Minutes
30 Squats
20 Push Ups
10 Bicep Curls

9:1
50 Jumping Jax
40 Total Lunges
30 Crunches
20 Arnold Press
10 Dips
Circuit
Lat Pulldowns
Low Sit / Stand
Band Crunches
Bosu Ball Tricep Pushdowns

Workout #38 Read More »

Workout #37

Everyone works at their own station. Have mats and equipment, including selected pair of DBs, ready to go and laid out where you want everyone to work. Instruct 3 exercises while everyone starts with a warm up stretch. Explain that the goal is to get as many rounds of the three exercises as possible in the 9 minutes.

9:1
20 Reps each – Minus 5 each round
Squat Jumps
Push Ups
Cross Body Toe Taps

Circuit
Squat / Shoulder Press
Static Squat on BOSU
Push Up Shoulder Tap
V-Ups

Circuit
Ice Skaters
Flat Bar Cable Bicep Curl
Body Bar OH Squat
Standing BO Renegade Row

Workout #37 Read More »

Workout #36 Challenge Day

CHALLENGE DAY
First round of exercises will be measured by how many rounds you can get in plus how many reps you get in the next round. Members will record their results on the white board on the left side and we will revisit the challenge again the following week. Please write weather pushups were done on knees or toes as well.
9:1 Challenge : AMRAP
20 Squats
20 Push Ups
40 Bicycle Crunches
20 Plank Jax (Hands and Toes)

Circuit
TRX Row
Russian Twist
Bicep 21s
Plank Toe Tap

Circuit
Lat Pulldowns
Low Sit / Stand
Band Crunches
Bosu Ball Tricep Pushdowns

Workout #36 Challenge Day Read More »