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#AHA! Abs!

What most people do not realize is that the function of the abdominal muscles is to flex the lumbar (lower back) spine. So if your lower back and spine is tight, if you cannot comfortably roll down and up in a ball, your abdominal muscles cannot do their job.  Not only in the gym but in the rest of your day, so you end up utilizing your hip flexors and lower back each time you bend and move.

Remember, you are constantly exercising against the force of gravity, but if a tight spine is preventing your abdominal muscles from doing their job, you are missing out on abdominal contractions all day long!!! So instead of thinking about sit ups, think about getting more flexible, it will make your workouts much more efficient.

#aha moments

This month is dedicated to your #aha moments at Life in Synergy. Those moments along the journey of discovering you that have helped you to leap forward to your success and to your discovery of yourself and your life in synergy. Your life of peace, happiness and hottness. I have been listing my daily on our facebook and twitter feeds in two categories, #aha and #NOTafool. So much of what is sold to consumers is neither. This realization was probably my first. That what I was selling and teaching all of those years ago (the killer squat, cardio filled starvation fueled nonsense) was not really helping me or my clients, that not only was it not helping but in many instances it was making the entire process longer and more painful. Al I was ever thinking about was surviving not thriving, survive the diet, survive the workout, survive the torture, survive the snarky attitude, survive the inner hate speech that was being cultivated through experience with others and my own insecurity.

A Life in Synergy is NOT about survival but it is about fulfillment and thriving. Living a full life, with all of the foods you love, with a body you love that you continue to learn about and to appreciate, not hate, not hide, not abuse.

What are you #aha moments at Life in Synergy? Inspire us and inspire others… that is part of the Life in Synergy journey. Discovering your truth and then passing it along to inspire those around you! Post them on the board in the studio or on facebook and twitter and help the journey and the message spread and grow!!!

I am NOT a Fool, You are NOT a Fool! Declare your independance!

This morning I received a great April Fool’s Day email from a client extolling the virtues of all of the abusive things she used to do to her body and believe about herself. The beat yourself up, starve yourself , hate yourself and self criticize way of life of 98% of all “health, wellness and fitness” programs out there. You may have noticed my use of quotation marks there. Yes, I am being facetious when I even call most programs by those names. So, based on today’s date, the funny email today as well as the regular onslaught of emails, txt messages, notes, cards and statements at the front desk I am officially declaring April, We are NOT Fools Month! Whenever people ask me about my customer base I always say, smart women and brilliant men. People that are interested in the science that creates real and seemingly effortless change in the shape, size, health and opinions that they have about their bodies and their lives.  Not the media driven celebrity starved hype! People that are excited to create the change in their lives that enables a fuller life, NOT one filled with depravation, people that are interested in learning about their bodies, their muscles and their lives so that they can literally have their cake and look hott too!

Throughout the month, we will be posting real science that disabuses the crazy, destructive myths that are out there! Please post your aha moments on the board in the studio, as well as on our facebook and twitter pages and help us teach the world, that like us, they no longer have to be FOOLED!!!!!

A Life in Synergy is so much more then an exercise […]

Living the Dream!

 

So often we spend our time focused on what we do not have, what we do not know, what we have not accomplished, what we are not; that we forget to take the time to realize all of the great things that we are, that we have, that we know and that we have accomplished. I know that I can get stuck in this pattern, and as a scientist with a mind set towards creating easier and lasting solutions to all things health and well being I often get in to the mind set of challenging my thoughts, discoveries and ideas. Which of course can lead to new breakthroughs but can also lead to insecurity and doubt. Which are sure fired emotions to stop you right in your tracks!

If you are on the train of insecurity and doubt, it is time to stop at the nearest station and get the heck off the train!!! Just like the picture, if your mental train is not slowing down then JUMP!!!!

Start by making a list of each of your negative, I do not ________ thoughts and then write out its counterpart! Spend time talking with your friends and family about your positives instead of your negatives (stop complaining!!!) and get your mind in the positive, creative, change mode instead! You never know what you are capable of until you try! I am serious! I am no different then you and I have started my own business, invented my own fitness method, written a book about my nutrition method, hosted a radio show and written this blog :-) The important part is that in order to accomplish any of that I first had to jump off the train […]

Kale and Apple Salad!

One of the most underrated vegetables has got to be kale. Kale is a leafy green vegetable that is high in fiber and is also a rich source of many nutrients such as calcium, iron, vitamin A, vitamin C, vitamin K and lutein. Lutein is a antioxidant that is important for healthy skin and eyes.
This is an easy and very nutritious salad, the apples help soften the bitterness of the kale.
Kale and Apple Salad

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2 cups chopped fresh kale, 1 cup chopped red apple (any type) skin on, 1/2 teaspoon sesame oil, 1/2 teaspoon apple cider vinegar, 1 teaspoon honey, 1 teaspoon fresh chopped cilantro, 1/4 teaspoon fresh grated ginger, Dash cumin, Dash nutmeg
In a large bowl put the sesame oil, vinegar, honey, cilantro, ginger, nutmeg and cumin, mix well then add in the kale and apples toss to coat. Enjoy!
Serves 2 with 85 calories and less than 2 grams of fat in each serving.

Smart is Sexy

Over the past year I have been working with a marketing team in NYC helping me to better package the Life in Synergy brand. This is not a story of branding, but as usual for me, learning about and loving who you are :-) From the beginning, the group in NY was not impressed with my wanting to talk in detail about muscles, their origin, insertion and action and how, by understanding the science of you, which is totally cool and interesting, you can not only make dramatic changes in your life, health and well being but you can elevate your success to whole new levels with minimum effort. In other words, smart will make you sexy in half the time! Your brain is sooo hott and keeping it happy and positive helps fuel your learning!

Now they are experts in selling, don’t get me wrong, these people really know what appeals to the public in general. After working with them for a year, it turns out that surviving an abusive childhood and then being unwilling to then abuse myself with really ineffective workouts designed to just beat you in to submission was much more interesting. Here’s the kicker, as many of you know, I am not just interested in the science of the body but in the science of the mind as well, that’s really where all of the work is getting done, a happy mind is key to really living your life in synergy and each time I dipped in to my past to remember an instance of abuse, rape or neglect, I was changing my mind. I was leaving the PMA place of a Life in Synergy and spending time in the […]

How your mood effects your weight!

Have you been craving more and more sugary snacks lately? As winter wears on and wears us out we often find ourselves succumbing to a decrease in serotonin levels. The feel good hormone. A quick way to boost this all important hormone, sugar. Which is why, as the cold seems to go on an increase in cookies, candy and sugary snacks tend to creep in to our daily diets. What starts out as an occasional snack, becomes a must have and before you know it, you are not eating your number and the pounds start to creep up :-) At the same time your sweet taste bud begins to get misaligned and the fruit that would normally satiate does not seem sweet enough. If this is the pattern that this past winter had lead you to, take the steps to realign yourself, your number and your waist line.

First: recognize your pattern – Are you having the cookie out of habit or because you really want it? Remember, this is your life that you are creating and cookies definitely have a place in creating a Life in Synergy, but, if they are making you feel bad or overshoot your number then they are not adding.

Second: replace and renew – Instead of going for the cookie have a piece of fruit after your meal. Slice an apple and add a dusting of cinnamon and sugar, this will transition your overstimulated sweet taste bud back to its regular state.

Third: get some sun – A great way to shift your mood is with a good old fashioned dose of Vitamin D straight from its natural source, the sun. With the sun staying up almost to 7pm, use the […]

Summer Squash Recipe! Nutrition Month

 

It says Summer right in the title! All the more reason to add this great veggie recipe in to your repertoire! Squash is thought to have originated somewhere between Mexico and Central America. Summer squash gets it’s name because it is a variety of squash that was once only available in the summer months, it is now available year round. Summer squashes come in several different varieties some of the more popular squashes are yellow squash and zucchini. Yellow squash and zucchini are often paired together; on top of being delicious they also contain a variety of nutrients. Summer squashes are good sources of fiber, magnesium, beta-carotene and vitamin C.
Squash Medley
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1 cup chopped yellow squash
1 cup chopped zucchini
1 teaspoon chopped garlic
1 Tablespoon grated cheese
1/2 cup chopped tomatoes
1 tablespoon fresh chopped basil
1 Tablespoon olive oil
Dash of sea salt
Dash of red pepper flakes

In a medium to large size saute or frying pan let the olive oil heat up over medium high heat for about 30 seconds; saute the squash, zucchini, garlic, tomatoes, salt and red pepper flakes for about 4 minutes remove from heat add basil and grated cheese. Toss well, enjoy!

Will serve two comfortably with less than 110 calories per serving and almost two daily serving of vegetables!

The Life in Synergy Journey

 

I was standing at the front desk today and one of our clients came up to me to give me a high five and tell me about her first guilt free cocktail. So exciting, learning to really live your life fully without guilt, frustration, anger, confusion and abuse. This is REALLY the Life in Synergy journey. You, learning about the most important person in your life, YOU and realizing that my missions is to teach you and to never judge. After her news she followed up with, “It must be so great to hear stories like this all the time.” It is. A little over 5 years ago I changed my entire business model and structure so that I could work with a new clientele, all of you :-) I had no idea at the time, not only how much I would be able to change other lives but how much it would change my life and deepen my understanding of the Synergistics Fitness Method and the Synergistics Lifestyle. Over these past years, I published my first book, Nutritional Alignment, started a radio show and really flushed out the three personality types that not only govern our bodies but the way we make decisions about our health and our lives. It has been both exciting and sometimes frustrating, but really rewarding and filled with discovery and fun.

No, this is NOT a good bye letter, it is a blog of reflection:-) I often forget how many new people walk in to the studio that do not know me, or have not been here to see every member of the staff start as a client just like you and see their bodies transform just like mine […]

Inspiration Month

During the month of February, I want to focus on how you really get a better realtionship with the most imporant person in your life, YOU! Originally we were going to call it self love month, but then that seems as though I would be writing about masturbation :-) Though one of our former LIS employees, JoEllen discovered that her personal journey took her to this exact spot (pun intended) for me I will stick to my strong teaching points of health, fitness, fun and discovery. One of the most important steps on the journey to really discover you is to surround yourself with people, thoughts, ideas and teachers that inspire. This is the cornerstone to Life in Synergy!

My goal is to create a great environment, that is joyful and supportive where you are inspired to let down your guard and do the sometimes difficult work of really looking at yourself and creating the changes that are necessary for you to fully enjoy your life, to create a body that you love and to create a full life, not a managed one.

Here are some of the things that have inspired me over the years to continue my own journey and to encourage others to become their best :-)

Anything Lincoln, he had me at the statement, “..with malice towards none..” it is a part of his second inauguration speach. I mean really, people were trying to kill him, half the country hated him and still this is what he thought! Amazing. I think of this every time that a “fitness expert” sends me an email telling me that I am a stupid b***h, just because what I teach works, will change the shape of your […]