DARE Team Training!!

Synergistic Effects is thrilled to announce the all new DARE TEAM TRAINING!!  What is a DARE Team??

This is a team of 4 women who are Dedicated Athletes Reaching Excellence together through a small team approach.

The minimum fitness requirement to join a DARE Team is the ability to run 2 miles.  We will be hitting outdoor athletic team style workouts full of track drills, parachute runs, agility drills, plyometrics, sports drills and so much more!

This is YOUR opportunity for semi-private athletic style personal training sessions with the motivation of teammates and the accountability you need from a coach!

It is AMAZING the perseverance, dedication, motivation, and determination you have when training with a team.  Push yourself to the next level.  Get the workout you have been missing.  Train the athlete in YOU!

DARE Team Alpha SESSION 1:

When:  Mondays 10-10:50am

Dates:  11/5, 11/12, *No Practice Thanksgiving Week*, 11/26, 12/3

Cost:  $100  (An over $180 savings from a private personal training package!)

DARE Team Bravo SESSION 1:

When:  Wednesdays 10-10:50am

Dates:  11/7, 11/14, *No Practice Thanksgiving Week*, 11/28, 12/5

Cost:  $100  (An over $180 savings from a private personal training package!)


Don't wait!  Contact me today to join your team!  Please indicate session preference for Team Alpha, Bravo, or join both!  Email Kari at kg.synergisticeffects@gmail.com to sign up.  I MUST receive payment within 24 hours of your verbal commitment to join a team.  Space is LIMITED.  First come first serve.  Teams must have exactly 4 members.  Grab your friends and join or come and meet new motivated women on your team!  It's time...DARE to train the ATHLETE IN YOU!!

Cranberry Orange Muffins

Try these delicious AND nutritious seasonal muffins packed with vitamins and antioxidants!  This is a much healthier way to do dessert or a quick breakfast on the go!


CRANBERRY ORANGE MUFFINS

Ingredients:

2 c. flour
1 c. sugar
1/2 tsp. salt
1/2 tsp. baking powder
1/2 tsp. soda
2 c. whole cranberries
Juice and zest of 1 orange
2 T. Canola Oil
Warm water
1 egg well beaten
1 c. nuts (I like walnuts!)

Preheat oven to 350 degrees.

Sift first 5 ingredients.  Zest orange peel and put into measuring cup with oil, juice, and enough warm water to make 3/4 cups.

Add egg, nuts, and cranberries to dry ingredients.

Add remaining ingredients and mix together with a wooden spoon stirring well.

Spoon batter into lightly sprayed non-stick muffin pans. Bake for 20-25 minutes or until toothpick comes out clean.  Do not over bake.

Yields  approx. 16 muffins.

Strong is the new Skinny...

I will preface this article by fully admitting I am a girl who has ALWAYS loved a strong looking physique...if I am completely honest I will let you in on a little secret about myself.  Growing up I probably spent more time than not when I was in front a mirror flexing my muscles instead of fixing my hair, seeing just how ripped I could make myself and how many veins I could get to pop out of my biceps and forearms instead of worrying about my make up...(You can ask my sisters if you don't believe me).  Okay...you got me, I still do.  I think my husband thinks I'm a nut.

This being said, I know I am different than the average girl.  But I'm hoping that a shift is occurring towards my direction.  I grew up in a generation that idolized the unhealthily thin and wispy woman giving girls and women unrealistic standards to hold themselves to.  Now don't get me wrong, I do not want to look like a body builder on testosterone, but I do want to be a strong athletic woman proud of my genes and not ashamed that I can do a one armed push up. Why fight what I was born with?  My arms are NEVER going to be little strings hanging out of my shirt, so I might as well rip them up and be proud of them.  That is why I absolutely LOVE the phrase, "Strong is the new skinny."

I encourage women to be strong.  Lift weights, hit the gym.   Take care of YOUR body.  Let it be the best that IT can be whatever shape that is.  Don't do it to look like a certain body type or celebrity. Go for the strong you.  You won't regret it.  I can promise you that.  

September Group Fitness

Starting in September I am offering a mid-week group fitness class!!  WEDNESDAY MORNING CIRCUITS is a group fitness class designed to push you to YOUR personal max while working out with ladies of all fitness levels. Each station has options depending on your fitness level for you to modify to suit YOUR needs. We hit everything from... plyo, agility, to core and more!!! We are a great group of fun ladies committed to fitness and health! Join us for a great month in September!! Sign up today SPACE is LIMITED!!

 


LOCATION:

Synergistic Effects Studio

DATES:


9/5, 9/12, 9/19, 9/26

TIME:

10:00-10:50am

COST: $15/session or $55/month pass

CLASS SIZE MINIMUM:
6

CLASS SIZE MAX:
10

BRING WITH YOU:
Water, Towel, and Yoga Mat

TO SIGN UP CONTACT KARI @ kg.synergisticeffects@gmail.com

JUNE Saturday Morning Boot Camp

It's Baaaack!!!!

I don't know about you but I am SO super stoked that summer is here and Saturday Morning Boot Camp is BAAAACK!!  We are kicking it off at right at Centennial Hill!  Remember you will want to bring yourself water, a sweat towel, and a yoga mat unless you don't mind laying in the grass...we are going to hit agility drills, hill running, killer abs, plyometrics, core and more to kick off your weekends RIGHT!


WHEN:  7:30-8:30am

DATES:  June 2nd, 16th, 23rd, 30th  (**Please Notice NO CLASS 6/9**)

WHERE:  Centennial Hill

BRING:  Towel, Yoga Mat, Water

COST:  $15/session drop in OR $50/month pass 

Email Kari at kg.synergisticeffects@gmail.com to sign up or for more information. 

Be ready to BRING IT!!!  Hoo-yah!

JUNE AQUATIC TUESDAYS ARE HERE...

I am super excited for summer to officially begin at Synergistic Effects!  I will be offering 3 different classes as well as private swimming instruction for anyone who is interested in one on one training in the pool!  Sign up today!

WATER RUNNING CLINIC

Tired of hitting the pavement day after day??  This is the PERFECT workout for you!  We will be doing a deep water interval track style workout each week.  ALL RUNNING, all the time!!  This class is specific to runners who want to increase their pace and overall conditioning, while giving their bodies a much deserved rest from pounding the roads day after day...Your body will thank you for it!   SIGN UP TODAY!  CLASS SIZE IS LIMITED!








TIME: 9:00-10:00am

DATES:  June 5th, 12th, 19th, 26th

WHERE:  Synergistic Effects Private 25 yd. Facility

CLASS MIN/MAX: 2/4

RATES:  $30 per session OR $110 for a month pass

***Please contact Kari at kg.synergisticeffects@gmail.com to sign up or for additional information.***

BOOT CAMP H20

Get ready to bust out BOOT CAMP H20!!  Get a land and sea workout in this water style boot camp designed to give you that extra push and resistance you've been looking for!  We will be hitting anything from plyo work in the pool to push-ups on the deck.  There will be no swimming in this class.  Jump on in an join us and get your tan on while training outdoors this summer!!

TIME: 10:00-11:00am

DATES:  June 5th, 12th, 19th, 26th

WHERE:  Synergistic Effects Private 25 yd. Facility

CLASS MINIMUM: 4

RATES:  $25 per session OR $90 for a month pass

***Please contact Kari at kg.synergisticeffects@gmail.com to sign up or for additional information.***

 

   SWIM CLINICS/PRIVATE LESSONS

Swim Clinics: A great workout with instruction to refine your swimming technique to help you train for that future triathlon or to just give you an excellent workout in the pool.  It's always fun to have a coach led practice.  If you have a few friends you want to train with and can't make it on Tuesday morning, I'm happy to hold clinics that work for your schedules.



Private Swim Lessons: One on one private instruction to teach you how to swim or to gear you up for your next triathlon!

SWIM CLINIC 

TIME: 11:00am-12:00pm

DATES:  June 5th, 12th, 19th, 26th

WHERE:  Synergistic Effects Private 25 yd. Facility

CLASS MIN/MAX: 2/4

RATES:  $30 per session OR $110 for a month pass

***Please contact Kari at kg.synergisticeffects@gmail.com to sign up or for additional information.***

PRIVATE LESSONS

 
TIME:  8:00am-9:00am Private lessons can also be arranged to meet both of our schedules.

DATES:  June 5th, 12th, 19th, 26th

WHERE:  Synergistic Effects Private 25 yd. Facility

RATES:  $60 per session OR $230 for a month pass

***Please contact Kari at kg.synergisticeffects@gmail.com to sign up or for additional information.***

Running...does it really burn fat?

There is much confusion today on whether or not you are "burning fat" during your run or any other exercise for that matter.  Some articles will tell you you have to exercise at a certain pace to do so, others lead you to believe that if you exercise with the goal of "fat burning" you will lose more weight.  Even exercise machines in the gym have a "fat burning" setting!  With all this talk of fat burning what are you really supposed to do?  Here's the skinny on what all this means...

EXERCISE PHYSIOLOGY 101

Popular culture and media have gotten confused when writing articles pertaining to fat burning during exercise and what that actually means for overall weight loss. 

No matter who you are, what you are doing for exercise, whether you are hopping around on one foot, dancing, playing tag, being silly with your kids or running an actual race the first 20-30 minutes of exercise you are burning sugar for energy.  We store this sugar in the form of glycogen in our muscles.  For the first 60 seconds of exercise we do this anaerobically through two different systems the first being the phosphagen system where we use the hydrolysis of ATP (adenosine triphosphate) and the breakdown of creatine phosphate for energy.  Once we have exhausted our creatine phosphate stores (the basis for which individuals using the ergogenic aid creatine derive their reasoning) we move into what is called anaerobic or fast glycolysis for the production of ATP.  ATP is the basic molecule that has to be present for muscular contraction to occur.  If you exercise at such a high rate that you exceed your lactate threshold performance will decrease.  This will happen around 1 minute at all out high intensity exercise.

After the first 60 seconds of exercise our bodies now have to use oxygen to create the ATP we need for exercise.  We do this through a process of Aerobic or Slow Glycolysis.  We continue to burn sugars with the help of oxygen until we reach approximately 20-30 minutes of exercise.  AT THIS TIME we now start the process of Beta-Oxidation to burn our fat stores known as triglycerides.  This is NOT the adipose tissue that gives you the cellulite appearance!  These are the fat stores in your muscle cells.  Fat burns in a carbohydrate flame.  This is why a diet of 60% carbohydrates is so important for an endurance athlete.  You are still burning sugar and REQUIRE sugar (i.e. carbs) to burn fat to fuel your run.  If you increase your exercise intensity above your lactate threshold at this time you will shift back to primarily burning sugars temporarily but this is NOT sustainable.  Once you deplete your stores you will slow in intensity and return to a pace sustainable through beta-oxidation.   If you can continue to run at your given pace you are burning fat stores until you reach 90 minutes.

At  90 minutes it is only now that you start to burn protein for the production of ATP.  Our bodies have to mobilize proteins from our liver and go through the process of gluconeogenesis to convert the protein into ATP.  After you have exhausted your protein stores from your liver your body at this time will start breaking down other body tissue for protein such as muscle.  This is precisely why high protein diets are not recommended for athletes, especially endurance athletes.

So here we have it:

1.  The first 20-30 minutes of any exercise you are primarily burning sugar stores called glycogen to fuel your workout.

2.  Once you reach 20-30 minutes of exercise you start burning fat for energy.  The fat you burn during exercise is in the form of triglyceride stores in your muscle cells.  This doesn't convert directly into weight loss.

3.  Weight (body fat) loss occurs when you have a caloric deficit at the end of the day.  This occurs when caloric output is GREATER than caloric intake.

Certified Strength and Conditioning Specialists (CSCS) use this information to write a specific exercise prescription that is right for you and your specified goals. 

Blast out this Athletic Conditioning Workout!

Do you feel like you're in a workout rut?  Think back to those days of high school or college athletics and rip out some actual athletic conditioning to see the results you've been missing!  Here is a workout that is bound to make you sweat!  All you need is one large exercise ball and one medicine ball.  Get outside and crank it out!!!

Warm up 5 minute Cardio (Run, Bike)/Stretching

30 Olympic Walk Lunges
40 yds Defensive Slide Drill
20 Jumping Jack Push Ups
40 yds Defensive Slide Drill

(REPEAT 2xs)

Cardio 2 minutes (running/biking, endurance race pace)

20 Power Slams
40 yd. Giant Skipping Drill (pictured L)
Ab Ball Pass Drill
40 yd. Giant Skipping Drill (pictured L)

(REPEAT 2xs)


Cardio 2 minutes (running/biking, endurance race pace)

30 Mountain Climbers (on each side)
40 yd. Karaoke Drill
20 Ab Ball Pike Drill
40 yd. Karaoke Drill

(REPEAT 2xs)

Cardio 2 minutes (running/biking, endurance race pace)

20 Frog Squat Jumps
40 yds Back Pedal Running
20 Prone Plank Ski Hop Drill
40 yds Back Pedal Running

(REPEAT 2xs)

Cardio 2 minutes (running/biking, endurance race pace)

COOL DOWN

5-10 minutes easy jog/bike
5-10 minutes stretching

For more workouts like these join me in June for Saturday Morning BOOT CAMP!!  Hoo-yah!!!


NOW GO GET SOME!!!!





*(Always consult a physician before starting any new fitness routine.  This is an athletic workout!)

Saturday Group Fitness is BACK!!

MAY SATURDAY MORNING CIRCUITS is a group fitness class designed to push you to YOUR personal max while working out with ladies of all fitness levels. Each station has options depending on your fitness level for you to modify to suit YOUR needs. We hit everything from... plyo, agility, to core and more!!! We are a great group of fun ladies committed to fitness and health! Join us for a great month in May!! Sign up today SPACE is LIMITED!!

LOCATION:

Synergistic Effects Studio

DATES:

5/5
5/12
5/19
5/26

COST:

$40 for the entire month pass OR drop in for $15/session.

CLASS SIZE MINIMUM:
5

CLASS SIZE MAX:
10

BRING WITH YOU:
Water, Towel, and Yoga Mat

TO SIGN UP CONTACT KARI @ kg.synergisticeffects@gmail.com

Lose the guilt and plan ahead...

PLAN AHEAD! You know you are going to be hungry during the day outside of "meal time." This is often the time when we make the worst food choices for ourselves, so PLAN AHEAD! If you have pre-prepared healthy snacks waiting for you, you will make good food choices AND you can fill up that hole in stomach guilt free. Small frequent meals are known to aid in weight loss, stabilize blood sugar, and increase your metabolism.
 
If you are trying to lose weight try taking a portion of what you would eat for breakfast and use it as your mid morning snack.  For example: Your typical breakfast might be a bowl of cereal and a banana with peanut butter on it. Save your banana and peanut butter for later as your mid morning snack. The same can go for your lunch.  If you are eating a salad with grilled chicken, whole grain bread, and a glass of milk, save your bread and milk for your afternoon snack.  That way your snacks aren't increasing your overall caloric intake you are just redistributing your calories throughout your day.


Try some of these healthy snack choices pairing a complex carbohydrate and a protein:

COMPLEX CARBOHYDRATE	PROTEIN
Banana	Peanut Butter
Apple	Cheese
Dried Cherries	Raw Almonds
Veggies	Hummus
Strawberries	Cottage Cheese
Raspberries	Greek Yogurt

Hit the weights and boost your metabolism!

HIT THE WEIGHTS AND BOOST YOUR METABOLISM!!

If you are interested in losing weight and boosting your metabolism one of the best things you can do is hit the gym and start pumping some iron.  The majority of our energy consumed is used to fuel muscular contractions.  The more muscle mass we have, the more energy we burn (calories).  How do you build muscle mass?  Evidence based science shows that lifting 6-12 repetition max sets gives the highest results of muscular hypertrophy (an increase in muscle fiber size).  Highest results come form doing 3-5 sets for each muscle group.

I do not recommend starting with 6-12 RM sets for an untrained individual.  If you are new to weight lifting you need to first build up your muscular endurance.  To build up muscular endurance you want to pick a weight that you can achieve 15-20 reps.  You should shoot for 2-3 sets of each exercise.  This should be your goal for 4-6 weeks before starting a more strenuous workout regimen.

For athletes, sport specific training is vital  to your success.  If you are a marathon runner or endurance athlete, you do not want to shoot for hypertrophic results during your "in-season".  The ratio of fast to slow twitch muscle fibers shifts depending upon your sport.  To be successful in your current athletic endeavor you want to pin point the type of fiber recruitment that is most beneficial for your sport and train accordingly.  Speak to a Certified Strength and Conditioning Specialist to learn the periodization training that is right for you.

As always speak to a health care professional before starting any fitness routine.