Synergy Personal Fitness Training - 130 High Street Waltham, MA 02453
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May 2019

ANNA DAHER

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LACKED MOTIVATION

I have never been athletic but always wanted to be someone who enjoyed working out. However, after gaining weight in college this want became a need to begin a healthier lifestyle. I had a gym membership at the time but lacked motivation to go more than a few times. I did some research and found Synergy. This was the best decision I made for my fitness journey! The environment is welcoming unlike gyms I had gone to in the past. The trainers are encouraging and helpful, and the small group training is great because you can get help from a trainer and work out with other people which motivates you. I never thought I’d be someone who could say I look forward to going to the gym, but I can honestly say I enjoy the workouts at Synergy. So far I have lost 14lbs and feel better and healthier than I ever have. I’m so glad I chose to join Synergy and look forward to continuing my fitness journey here!

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STEPHANIE BOURGEOIS

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A COMFORTABLE ATMOSPHERE

I signed up for small group training in January and did the new client special, and got a membership after I went to all my intro sessions. I love working out here! All the trainers are great, greet every client by name, and create an atmosphere you feel very comfortable in. The workouts are hard, but not overwhelming. I have lost 6% of my body fat, and I feel so much stronger. The online scheduling is also very easy. I would recommend Synergy to anyone!

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6 Week Summer Fat Loss Challenge – Week 6

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Week 6 Assignment: Replace Processed Foods with Whole Foods!
Wow! It’s hard to believe we’re in the last week of our 6 Week Fat Loss Challenge. Although this week’s assignment comes last in the challenge, it is top in importance. Our advice at Synergy has always been to minimize eating foods that come in a box, a bag or a can. Heavily processed foods almost always contain added sugars, high amounts of sodium and unhealthy fats and other additives and preservatives that are just plain bad for you.
If your diet is high in processed foods, it can be hard to make the switch. So, this week’s assignment is to start by replacing one processed food in your daily diet with a serving of veggies. For example, if you typically have a protein bar as a snack mid-day, replace it with a serving of carrots and hummus. Have steamed or grilled vegetables with your burger or steak instead of fries. Instead of snacking on a bag of chips try roasted chick peas or edamame. The more processed food to whole food swaps you can make, the better! Shoot for 3-4 servings of vegetables every day.

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6 Week Summer Fat Loss Challenge – Week 5

The Weekly Burn /

Week 5 Assignment: Get Hydrated!

Here’s a fact that may surprise you. 75 percent of Americans are chronically dehydrated. Given that hydration is essential to almost every bodily function, that’s pretty serious! One thing that suffers tremendously from dehydration is your metabolism. Your muscles are more than 70% water, so when you’re not adequately hydrated, your metabolism slows down and that means you’re not burning fat.
This week’s challenge assignment is to increase your water intake. Every day this week add at least 8 ounces of water to what you drink. Your total should be about half your body weight in ounces. So if you’re 150 pounds, shoot for 75 ounces of water. Don’t overdo it and drink more than that. While you might think that more is better, drinking too much can strip your body of electrolytes. Be sure to drink your water throughout the day. And, sip it instead of chugging it so that it gets absorbed properly.

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ASHLEY PENDLETON

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CONSTANTLY SUPPORTED

I cannot say enough good things about Synergy! I started small group training at Synergy in January 2019 and as of May 2019, I am down 40 pounds! Synergy feels more like a family than a gym – between the trainers and the other members you are constantly supported. Sean, Emilia, and Linnea are phenomenal! They carefully guide you through each workout offering suggestions on how to make the workout more effective and will even modify any exercise to suit your needs. I have tried several other gyms and classes before and nothing has been more effective and more enjoyable than Synergy! Join today – you won’t regret it. I know I don’t!

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6 Week Summer Fat Loss Challenge – Week 4

The Weekly Burn /

Week 4: Work on Portion Control

We live in a time when the assumption is that bigger is better. Restaurants pride themselves on offering huge plates of food. Beverages come in sizes like “Big Gulp.” It’s enough to throw our idea of how much is too much totally out of whack. That’s why so many struggle with portion distortion. This week’s assignment is to work on eating proper portions.

Here are some tips to keep yourself in check:

  • Use a smaller plate – When you’re home, eat off smaller plates. Your plate will look full, but you’ll be eating less.
  • Make veggies the biggest part of your meal – Fill half of your plate with vegetables and the other half with lean protein and healthy starches such as roasted potatoes or quinoa.
  • Make breakfast your biggest meal of the day – Start each day with a healthy breakfast that combines protein, carbohydrates and healthy fat.
  • Use measuring cups/spoons – Don’t eyeball it. Use measuring cups and spoons for things like cereal, pasta, rice, peanut butter, oil and dressings.
  • Learn to read food labels –

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6 Week Summer Fat Loss Challenge – Week 3

The Weekly Burn /

Week 3: Cut Back on Alcohol and Sugar Consumption

Here we go for week 3 of the 6 Week Summer Fat Loss Challenge! This week’s assignment is to replace two alcoholic drinks or sugary items (such as dessert or soda) with a healthy food or drink.

  • So, if you typically reach for a soda to get your afternoon kick of caffeine, try green tea instead.
  • If you like to follow dinner up with something sweet, have some fruit instead of ice cream or cookies.
  • Also, make it a goal to wait until the end of the week to have an alcoholic drink.
  • Instead of a mixed drink, sangria or beer – all high in calories and carbs – opt for a lower calorie drink like wine or a shot of vodka with soda water.

When you’re trying to lean out and burn fat, it’s best to minimize drinking alcohol. With few exceptions, drinking alcohol is basically putting empty calories into your body. Soda, beer, liquor, candy and desserts are all made up of simple sugars that are high in calories and extremely low in nutrients.

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