Synergy Personal Fitness Training - 130 High Street Waltham, MA 02453
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5 To Dos for Optimal Health

5 To Dos for Optimal Health
Eat Breakfast – It really is the most important meal of the day according to most nutritionists. One study showed that women who ate a big breakfast lost 21% of their body weight after 8 months vs. 4.5% for women on a low-carb diet whose breakfast was their smallest meal of the day. What’s more – the women who ate a hearty breakfast continued to lose weight over time while the low-carb group started gaining at 4 months.
Do Your Strength Training – When it comes to working out, strength training will get you the most bang for your buck. Strength training reduces body fat, increases lean muscle and spurs your body to burn calories more efficiently. It raises your resting metabolism so you’ll burn calories during your workout and continue to burn more all day long. And, strength training can increase bone density and reduce the risk of osteoporosis.
Get More Calcium & Vitamin D – Both are essential for strong bones. The National Osteoporosis Foundation recommends that women in their 40s get 1,000 mg of calcium and 400 to 800 IU of vitamin D every day from foods like fortified milk or salmon,

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6 Week Summer Fat Loss Challenge – Week 1 Assignment

Week 1 Assignment: Start a Food Log
Assessments are done. Goals are set. It’s go time! We are so excited to kick off the 6 Week Fat Loss Challenge this week. Each week you’ll get a new fat loss assignment that will make it easy for you to meet your fat loss goal.
This week’s assignment is to start a food log you’ll use to keep track of everything you eat and drink. You can use an app such as MyPlate or MyFitnessPal or even just a pen and paper. But be sure to record everything including dressing on your salad, cream or sugar in your coffee, condiments on your burger, etc. Make a note of portion sizes and the times of your meals and snacks.
Food logs have been proven to be effective in helping people meet their weight and fat loss goals. In fact, a recent study following 1,800 men and women over a six-month period showed that those who kept a food diary lost 50 percent more than those who did not.
Why is tracking your food so helpful?
  • Awareness: It can be eye opening to see everything you’ve put in your body at the end of the day.

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