Subscribe to Our Newsletter
Get motivating health and fitness articles sent directly to your inbox.

Hey there, Syncsters!

Cory and Dante here with our weekly email blast.

We are excited to announce two upcoming workshops at Sync this month. 

On Tuesday August 21, Sarah from 5focus Physical Therapy will be providing injury pre-screen assessments at Sync from 10am-12pm (after boot-camp). 

Each assessment will be approximately 20 minutes of a one-on-one assessment with Sarah. 

Space is limited to 6 appointments, so to ensure you can be evaluated, RSVP by email to Dante or Cory ASAP.

We will email copies of the injury pre-screen paperwork and info about Sarah, if you contact us directly. 

More information about 5focus is available here on their website:

The Second Event is a Self Defense workshop at Sync, on Sunday August 26th from 10:30-12:30pm. 

The class will be instructed by Gina from Seven Star Women's Kung Fu, and is intended for all fitness levels. 

The class will focus on strikes (kicking, punching) to pads, as well as getting out of grabs, all at your own pace and force. 

The cost of the class is $25/participant and pre-registration is required by emailing Cory or Dante to reserve your spot. 

This class will be open to non-members as well, so feel free to send to your friends/family that may be interested in the workshop.

Since 1981, Seven Star has been dedicated to improving the health, safety, confidence and well-being of women in the Seattle area. ​ More information about Seven Star is available here on their website:

If you are unable to attend either of these sessions, but would be interested in future events, please be sure to email us so that we can coordinate future events!

As always, if you have questions about the self defense workshop, studio, or you just want to drop us a quick hello, our email addresses are always open!

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!

Roasted Cauliflower Steak

This is such a simple recipe and yet it yields so much satisfaction! If you love salty foods like chips or crackers, then this Cauliflower recipe may be the guilt-free snack that you’ve been searching for.

I like to slice the cauliflower into large slabs, like steaks, however be aware that not all of the pieces will stick together. That’s perfectly fine! Smaller pieces of roasted, seasoned cauliflower taste just as delicious as the larger pieces.

Enjoy these Roasted Cauliflower Steaks as a side dish for your next meal or eat it as a delicious and guilt free snack!

Courtesy of

What you need
Serves 4

1 head cauliflower, cut into ¼ inch thick slices
olive oil spray
salt and pepper
All-Purpose Seasoning


1. Preheat oven to 375 degrees. Lightly spray a rimmed baking sheet with olive oil.

2. Slice the cauliflower into ¼ inch slices. Lightly spray each side with olive oil and sprinkle with salt, pepper and all-purpose seasoning. Lay the pieces out on the prepared baking sheet.

3. Bake in the preheated oven, flipping the pieces after 15 minutes, for a total of 30 minutes. Enjoy!

One serving equals 18 calories, 0g fat, 3g carbohydrate, 1g sugar, 128mg sodium, 2g fiber, and 1g protein.

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers.

Sync Fitness

Seattle, WA

Check Us Out Online​​

Sync Fitness Support Crew
Email: or
Phone:516-369-7616  or  808-465-9125
Web: Check Us Out Online