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Hey there, Syncsters!

Cory and Dante here with our weekly email blast.

You've probably noticed (and maybe used) some new items in the gym. The water dispenser should provide a much easier way to fill up, for those of you who like to use bottles. And for those who just want a quick sip, the ol' water fountain is still in place. There are some new kettle bells, of different weights, for your enjoyment. And, of course, the big new addition is the metal rig, in the corner. 

Speaking of the rig, we've got good news: this doesn't change Sync's focus or how things run. This doesn't make Sync a gym for power lifters, and we're not becoming one of those other types of gyms that have been so in vogue recently. You know the ones we're talking about ... let's just say it rhymes with "MossPit". 

Equipment is not what makes Sync special. Sync is special because of it's attitude of support and acceptance. Sync is special because of it's outstanding trainers: trainers who know exercise inside and out, and who want to make a real connection, while making you sweat. Sync is special because of you and the community that has grown up within the gym. And all of that is still here. All the rig does is give our trainers a few new ways to get your heart rates up.

Lastly, it is with bittersweetness that we announce our trainer Steve's departure. Steve brings a great energy and a compassionate enthusiasm to training, which many of you have no doubt seen firsthand. He has let us know that it's time for him to shift his focus towards schoolwork, though, and so he will be leaving at the end of June. We don't like to see him go, but I say that his leaving is bittersweet, because we are also excited for him and his future endeavors. If you see Steve, be sure to wish him well.

If you have questions about the studio or you just want to drop us a quick hello, our email addresses are always open! We encourage all members, current, former, and potential, to tell us anything on your mind.

Rock On!

Cory and Dante

Private Members Only Group
As you all know, we have a great Facebook group - Sync Superstar Members page! This Facebook group is for *members only*. We will continue to post daily tips, challenges, recipes, inspiration & motivation. It is a fabulous place to connect with your #syncfam and get to know each other a little more. 

Those of you who have done programs and challenges with us in the past know the power of our Facebook groups. This is a huge member perk! 

If you are a new member, be sure to request to join the group here. I'll get you approved right away!

How to Make Your Hard Work Pay Off

With the current Fit-in-4 transformation program approaching its finale, it seems like a good time to talk about lasting changes. Maybe you're in this Fit-in-4, or have participated in transformation programs in the past. Maybe you're thinking about attending one in the future, or are dedicated to Sync's classes or personal training. Either way, we're willing to bet that you'd like to hold onto the improvements you've seen and the ones you still hope to make. It takes dedicated hard work to make significant changes. But afterwards, it’s incredibly easy (and frustrating!) to find yourself starting to slip.

Here are 5 tips to maintaining your amazing body transformation for life. Think of these as your own personal lifestyle rules, and make a goal to stick with them at least 90% of the time to keep your body healthy and feeling great.

Lifestyle Tip #1: Eat to Live

Snacks are fine when you are aware of how much you’re eating, in order to balance it with the rest of your meals for the day. But we can all too easily fall into the habit of eating, "just because". It might be just because we're stressed, just because we're bored, or even just because the food is there. 

Stay conscious of what you're consuming, and why. Do your best to eat to support your healthy happy body, not "just because".

Lifestyle Tip​ #2: Stand (And Walk) When Possible

Have you heard the saying sitting is the new smoking? The idea is that a lifetime of sitting all-day-every-day is as harmful to your body as smoking. Think for a moment about how much of your day is spent sitting.

You wake up and sit down for breakfast. You sit on the drive to work. You take the elevator up. You sit for most of 8 hours at work. You take the elevator down. You sit on the drive home. You sit to eat dinner. You sit to watch TV.

That’s quite a bit of time spent sitting! Now imagine if you consciously stood for some of this time each day and took the stairs instead of the elevator. Over weeks, and months, it really adds up in calories burned, muscles engaged, and overall fitness and health.

Lifestyle Tip​ #3: Limit Processed Sugar

Sugary treats can be delicious, but our bodies weren’t designed to ingest large amounts of sugar on a daily basis. When you regularly take in excess sugar the results are always the same. You feel worse, and you see your hard work starting to drain away.

The tricky part is that sugar is all around us, so avoiding it takes real vigilance.

Start with your morning beverage of choice. Does it have sugar in it? Most of the beverages that are blended and brewed at coffee shops are simply vehicles for ingesting sugar. Find a beverage that you enjoy without any added sugar and stick with the rule of not drinking sugary beverages throughout your day.

Lifestyle Tip​ #4: Keep Dinner Light

Who says that dinner should be the biggest and heartiest meal of the day? Instead, focus on enjoying light dinners that are centered around protein and veggies and avoid starches and carbs in the evening.

The recipe below for Beet and Grapefruit Salad is a great example. Add a grilled chicken breast to a serving of this vibrant, fiber-filled salad and you have a nutritious dinner that’s light and healthy.

Lifestyle Tip #5: Always Exercise

How often do you brush your teeth? Do you sometimes take a few weeks or months off brushing your teeth? Um, no. That’s gross. You brush your teeth everyday as an ongoing habit because you know that the benefits outweigh the slight inconvenience.

Can you see where I’m going with this? :)

Exercise only truly works when you do it as an ongoing habit because you know that the benefits outweigh the slight inconvenience. It’s part of keeping you healthy. It’s part of who you are.

The right balance will be a little different for everyone, but if you implement these tips, as a regular part of your life - not just an occasional fad - then you'll reap great rewards.

Let’s do this!

Beet and Grapefruit Salad

How often does your dinner mostly consist of fresh, vibrant produce? The nutrients and fiber found in greens and veggies are vital and delicious! Give this salad a try and add some sliced, grilled chicken breast for added protein. Hopefully this recipe will inspire you to include more veggies and greens in every meal!

Courtesy of

What you need
Serves 6

3 red beets
3 yellow beets
3 grapefruits
3 mandarin oranges
2 tablespoons olive oil
⅛ teaspoon Liquid Stevia
2 tablespoons apple cider vinegar
1 teaspoon sea salt
¼ teaspoon black pepper
6 cups Baby Arugula, fresh
¼ cup pistachios, chopped


1. Preheat oven to 350 degrees F. Trim the beets, wash and place in an 8x8 casserole pan with ¼ cup of water. Cover with aluminum foil and bake for an hour, until tender. Remove from the oven, uncover and cool completely. Peel the beets and slice into wedges.

2. Cut the ends off the grapefruits, and slice off the peel and the white pith. Remove cut into segments and peel the membrane off each slice. Reserve ¼ cup of grapefruit juice.

3. Whisk together the olive oil, stevia, vinegar, sea salt, black pepper and reserved grapefruit juice. Toss the dressing with the beets and grapefruit wedges.

4. Arrange the arugula on a platter. Top with the beet and grapefruit mixture and sprinkle with pistachios.

One serving equals 142 calories, 6g fat, 15g carbohydrate, 4g fiber, and 2g protein.

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Sync Fitness

Seattle, WA

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Sync Fitness Support Crew
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Phone:516-369-7616  or  808-465-9125
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