Fit Tips

Pedometer Time!

Those of you who really know me, know that I do not like to sweat and really do not believe in cardio, but walking and activity is essential. There is no time like the fall to begin a lifelong addiction to walking. Your daily time to reflect, slow down and be in control of your body and your life. A life in synergy is not a life of beating yourself up, but a life of enjoyment, health and wellness. The click-click of the pedometer as it logs every health giving and nurturing step! Pick up your pedomter today and embrace a new healthy YOU!

To begin a  walking program, purchase the Synergistics Lifestyle Program today! $39.95 includes your water bottle, pedometer and 8 weeks of daily lessons to create your total Life in Synergy!

Muscle of the Month!

Gluteus medius is your hip and side of butt muscle! Training this muscle properly will result in smaller hips and stretching it will help you reduce IT band injuries. As in everything with the Synergistics Fitness Method®, form in your exercise is key! Make sure that you are always thinking about the muscle, not the exercise!! If you are having trouble perfecting your form in class, book a training session ! One session, working one-on-one with the bod squad will change your workouts and class time for life! Remember you are here to learn about you! Not just an exercise.

Muscle of the Month

Do you feel your butt lifts in your back sometimes? Your brain, which is your master computer does not know that you are doing butt lifts to well.... work your butt! All your brain knows is that you are asking it to lift your hips up in to the air. So it will call on the muscles it has the  strongest connection to; the muscles in your lower back which contract all day long to keep you upright to do  the task at hand. It is your job to teach your brain that you want your butt muscle (gluteus maximus) to  do the job! How do you do that? In the Synergistics Fitness Method® I  call this "scoopy butt". By scooping your hips in to pelvic tilt as you lift, you neutralize the lower back and teach your brain to improve your neuromuscular conection to your butt! Plus I love the term "scoopy butt" :) So  remember, work the muscle not the exercise for optimal results in and out of the studio!

Muscle of the Month!

Did you know that your butt muscle (gluteus maximus) is the largest muscle  in your body? Did you know that every time  that you sit, this muscle relaxes and stretches out (ie: gets flabbier)? Did you know that you burn calories by burning oxygen in your muscles? So if your butt is in better shape....... you will burn more calories sleeping!!!! Which as you know is my ultimate goal.  Which is why squats, which simulaltes sitting down will never be in any of my SFM® classes!

Triceps

So, I received a ton of email last week about my biceps curl comment :) To create Synergy in your arms for that ultimate hot, sculpted non-bulky look. Take on the triceps! Make sure that you are in good form and think about the muscle that you are working! Work the muscle not the exercise! Work smart not hard and live your own Life in Synergy®!

Hot, sexy arms!

Do you want hot sexy arms?? The put down the weights and stop doing biceps curls!! You are contracting your biceps continually throughout the day, anytime you carry anything, or bend your arms to type or hold on to your bag. So basically, your biceps are pretty much always working out. The Synergy of your muscles forces your triceps (the muscle in the back of the arm) to relax and stretch EVERY time you contract your biceps!!!!!! The result, you end up with flabby arms. So, to create, Synergy in your arms with the result being arms that you LOVE..... skip the biceps workout, stretch them out and spend your valuable time working the underutilized muscle your triceps! This is the key to the success of my Synergistics Fitess Method®, I am only going to teach you about the muscles you don't know about!! You can spot tone and change your body! I prove it every day!!!!!!

Smart not Hard!

Did you know that one of the best ways to get a better looking butt is by stretching your hip flexors?? When this muscle is tight it inhibits a full contraction of your gluteal muscles thus limiting your work out. So stretch as part of creating your Synergy! Work smart not hard :)

Take a Walk!

My favorite means of exercise is walking! Especially on a nice summer night or early in the morning. Track your steps with a pedometer to motivate you towards your 10,000 steps a day. For some great local places to walk, try Castle Island in South Boston, World's End in Hingham (there is an entrance fee but this 100 acre oasis is an amazing getaway that is incredibly close to the city) or if you are a tree lover try the Arnold Arboretum in Jamaica Plain. Fun, relaxing and exercise!

Summer Safety

I am going to step out from the fit tip for this week, to provide a safety tip. Each year in Boston, when the summer weather comes upon us, we all get excited from being in our cold "caves" of winter and try to be out in the warmth as much as possible. As you all know, I am an advocate of walking!!! I ask that when you enjoy the city ( or any other location) please do not isolate yourself with headphones while walking alone at night. If you want to listen to music while you walk, try it with one headphone on and the other tucked away ( you will look cool, like Angelina Jolie in a spy movie). When you isolate one of your senses ( in this case hearing) , you can often be wrapped up in the beat of the music and become unaware that you are being followed. By having one ear available as your auditory radar, you will be able to hear footsteps coming up behind you.  At Life in Synergy and Synergistics Personal Training, we care about our clients in and out of the studios!

 

 

Know the Job

The key to getting any muscle in shape is communication. Like any kind of communication, you need to speak the same language and in order to speak the language of any muscle it is important to know about that persons (or muscles) job. Think of it as cocktail party conversation, when you say "What do you do?" What you are really asking are, what are your interests, your responsibilities, your language. When you understand this about your muscles, you can spend your workout time, working the muscle and not just doing the exercise. Making your workouts more efficient and your body more amazing.If you do not feel or understand the muscle, ask or book a training appointment to work one on one with me to discover you!!

 

SFM

My Synergistics Fitness Method® is designed to not only give you the best body but to teach you about your body along the way.  Always work the muscle not the exercise for optimal results. Your classroom time is not a competition but the place to learn about the most important thing in your life....YOU! If you have questions about your exercise  book a personal training session with an SFM® team member.  Understanding how YOUR body works will help you to maximize every minute in the classroom.

Shin Health!

The transition from winter boots with heels to hiking boots and flip flops can often bring about feelings, of tight calves that is :) Realize that whenever you are sitting or wearing a pair of heels your calf muscles are in a shortened position. This can lead to an imbalance in the ankle and knee and will sometimes present as shin splints! So be proactive about the health of your shins! Stretch out your calves and keep your muscles in Synergy

Summer Abs!

Did you know that one of the best exercises to get a bikini ready waistline you are doing right now? Your oblique muscle (the abdominal muscles on your sides) are responsible for forced exhalation - when you breathe out with purpose. Your actual breathing muscles actually only do the inhalation part and relax during the exhale. So to get a great looking middle.....

 Put your hands on your lower ribs.

Inhale slowly for 5-8 counts

Hold your breath for 5-8 counts

Exhale for 5-8 counts - as you exhale pull your ribs in flat and squeeze your waist (you have just done an oblique workout!)

The pause for 5-8 counts

Repeat the whole series 5-8 times.

You may find the hardest part to be the slow inhale, this tells you that you need to get your breathing muscles in better shape!

NEW SFM Classes

Have you attended some of the great new SFM classes on the schedule??  You asked for more and I and my team are doing our best to meet your demand!

Some of our great new additions:

SFM Yoga Booty  the perfect combination of SFM Lean Legs and Yoga to help you sculpt the ultimate booty set to a groovin' disco beat, Tuesday nights at 5:30!

SFM Boot Camp  the intensity and challenge of bootcamp class that will leave you lean and sculpted instead of bulked up like a Marine, Wednesday night at 7 and Friday night at 6!

SFM Classic , one of your favorites, so we have added an additional class on Monday Nights at 7!

Every step

Remeber every step counts and is exercise. I know that you have heard this a million times before but every single action you do throughout the day counts towards becoming an active person and your life in synergy. So, take the stairs instead of the escalator and park at the end of the parking lot.

Fashion Faux Pas

We all love our cute shoes but did you know that back pain can be caused by a tightness in your calves :). So, after a day in stilettos make sure to stretch out your calves. Boys please send pictures of yourself in your high-heels ;)

Bicycles with a sound

Do you hear a popping sound when you do bicyle twist, single knee stretch or leg strech? That is your inguinal ligament popping. This occurs when your obliques which insert on this ligament are weak. To stop this music and make your workout more effective, squeeze in your obliques on the same side as the sound and raise your leg higher until the sound stops. The most effective workout is the one that is done correctly.

 Be on the lookout for more learning coming soon to our New Studio MANA, my goal is to make every moment of your workout time as effective as possible!

TV Time

So, the average 30 minute sitcome is actually only 18 minutes long! That means there are 12 minutes of commercials. If you got up and walked around your house (or even walked in place) during the commercials you could log up to 2,00 steps during one program.

ABCs of Strong Ankles

Are you one of those people that tend to sprain their ankles often? One of the best ways to gain overall strength in all directions for your ankles and prevent ankle sprains is to write the capital letter alphabet with your foot. This will take your your ankle through every range of motion and build strength.

AM Neck Pain

One of the most common causes of neck pain is the decoration on your bed! Your pillows! For proper sleeping you may not need a pillow but definitely one is enough. Pick a pillow that is designed for the position you sleep in- back, side or stomach. Stomach sleepers need a softer pillow, side sleepers one that is more firm and back sleepers may not need one at all. So pick a great pillow, toss the decorative ones to the side and get some sleep!