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.