Heart Health

Synergy Sweetheart Challenge

Synergy Sweetheart Challenge

 

During February, in honor of Valentine’s Day, we are celebrating good heart health.  This challenge is for those who want to feel more energized and see how they can change their health inside of the next 28 days!

Here’s what we're going to do... Eat one or more each day of the listed foods below...

HEART HEALTHY FOODS TO EAT DURING THE CHALLENGE 1 cup/day    Any Berries (Blueberries, Strawberries, Blackberries, etc.) 1 cup/day    Raw Spinach ½ cup/day    Raw (Soaked is best) Nuts (Almonds, Walnuts, Pecans) 1 Tblspn/day Unrefined Coconut Oil (it can be used for cooking, on sweet potatoes, or in a smoothie) 1 Tblspn/day Chia Seeds 1 Tblspn/day Raw Cacao 1 Glass of Cannonau or other Red Wine (NOTE: Chia Seeds & Raw Cacao are amazing in a smoothie together!)

NON-HEART HEALTHY FOODS TO AVOID Fast Food/Take-out Sodas/Juices/Coffees (blackens & thickens your blood) All Breads, Pastas, Corn and other Grains (rice is okay!) Animal Meats unless in very small amounts & infrequently All forms of Dairy unless raw (unpasteurized) Sugar (fruit consumed in whole or blended is definitely okay)

 

 

The Good, The Bad, & The Ugly Kettlebell Workout 13

A good plan implemented today is better than a perfect plan implemented tomorrow. -George Patton

The Good, The Bad, & The Ugly Kettlebell Workout 13

Warmup: Synergy Dynamics

The Good: Racked Reverse Lunges 5 x 5 per leg (25x total each leg, alternate every 5 reps)

The Bad: As Many Rounds As Possible In M10 5x Kettlebell Rows- R/L (med bell) 10x Super Plank Pushups(full plank on hands to forearms & back up) 5x Rack Squats- R/L (med-heavy bell)

The Ugly: R3, 50/10 Plank Superman Crunches Virtual Jump Rope

Give this a shot and leave me a comment to let me know how you did and what you thought. After your workout make sure you always drink a solid protein smoothie. Another one of my favorites is made with hemp protein which is great fast digesting protein and good fat. Then I mix in some raw cacao nibs, organic strawberries, a banana, and acai berry powder for a super packed shake.

After everyone of your workouts and before you go to bed every night make sure you spray on your Magnesium Oil for faster recovery and energy levels. Here's what I personally use and have seen the best results:

Mahler's Aggressive Strength - MikeMahler.com Free Shipping On All Orders (US only)

Why Take Magnesium Oil? It directly helps support hormone production, increase energy, reduce muscle soreness, lose stomach fat, helps you sleep better at night, and ramp up heart health! Transdermal is the best. Get Your Magnesium Oil HERE.

The Good, The Bad, & The Ugly Kettlebell Workout 5

Do not wait for your ship to come in- swim out to it. -Author Unknown

"The Good, The Bad, & The Ugly" workout 5

Warmup: Synergy Dynamics

The Good: 5x5 Turkish Get Up

The Bad: R2 M1, M1 rest between sets and rounds Overhead Squats per arm, per weight (2 bells, one medium weight and one ligther, or use dowel)

The Ugly: R3, S45, S45 btwn rds Tasmanian Towel Star Planks- R/L (sub to full plank if unable to perform star plank)

 

Give this a shot and leave me a comment to let me know how you did and what you thought. After your workout make sure you always drink a solid protein smoothie. One of my favorites is made with hemp protein which is great fast digesting protein and good fat. Then I mix in some fresh noni & mangosteen juice, organic blueberries, a banana, and acai berry powder for a super packed shake.

After everyone of your workouts and before you go to bed every night make sure you spray on your Magnesium Oil for faster recovery and energy levels. Here's what I personally use and have seen the best results:

Mahler's Aggressive Strength - MikeMahler.com Free Shipping On All Orders (US only)

Why Take Magnesium Oil? It directly helps support hormone production, increase energy, reduce muscle soreness, lose stomach fat, helps you sleep better at night, and ramp up heart health! Transdermal is the best. Find out more information HERE.

The Good, The Bad, & The Ugly Kettlebell Workout 2

There are no secrets to success. It is the result of preparation, hard work, learning from failure. -Colin Powell

“The Good, The Bad, & The Ugly” workout 2

Warmup: Synergy Dynamics

The Good: 4 Min Jerk/ Push Press x 2, 2 Min rest between sets, 1 hand switch

The Bad: 45 sec on/ 15 sec rest Cleans x 10 sets (5 sets each arm, alternate hands every other set) Hi/Lo Windmills x 6 set (3 sets each overhead arm)

The Ugly: 1 Min Dolphins x 3, 30 sec rest between sets

Give this a shot and leave me a comment to let me know how you did and what you thought. After your workout make sure you always drink a solid protein smoothie. Today I made mine with hemp protein which is great fast digesting protein and good fat. Then I mixed in some fresh noni & mangosteen juice, organic blueberries, a banana, and acai berry powder for a super paced shake.

Before you go to bed every night make sure you spray on your Magnesium Oil for faster recovery and energy levels. Here's what I personally use and have seen the best results:

Mahler's Aggressive Strength - MikeMahler.com Free Shipping On All Orders (US only)

Why Take Magnesium Oil? It directly helps support hormone production, increase energy, reduce muscle soreness, lose stomach fat, helps you sleep better at night, and ramp up heart health!  Transdermal is the best. Find out more information HERE.

The Good, The Bad, & The Ugly Kettlebell Workout 1

So we just wrapped up our "Anti-Batwing Campaign" Kettlebell Fat Blasting theme and started a brand new one I'm naming after my favorite Clint Eastwood movie: "The Good, The Bad, & The Ugly". Check out or first installment below and give it a shot.

It's never too late to be what you might have been. -George Eliot

"The Good, The Bad, & The Ugly" Kettlebell Workout 1

Kettlebell Kamp 031611

Warmup: Synergy Dynamics

The Good: (advanced 1 hand switch, beginners switch on the min) M6 Snatch

The Bad: 15 on/ 15 off x 30 sets- this takes exactly M15 One Arm Thrusters- R/L (alternate every other set, full squat depth- elbow to thigh/knee)

The Ugly: 50x V-Situps (bent knee mod for back issue)

This is a great, great workout and it's so effective too. Leave me a comment and let me know how you did and what you thought. And after a good hearty workout make sure you always drink a solid protein smoothie such as one with hemp protein which is great fast digesting protein and good fat. Mix in some coconut oil, fresh organic blueberries or mango and acai berry powder for a super paced shake.

After your shake definitely make sure you spray on your Magnesium Oil for faster recovery and energy levels.  Here's what I personally use and have seen the best results:

Mahler's Aggressive Strength - MikeMahler.com Free Shipping On All Orders (US only)

Why Take Magnesium Oil? It directly helps support hormone production, increase energy, reduce muscle soreness, lose stomach fat, helps you sleep better at night, and ramp up heart health!  Transdermal is the best. Find out more information HERE.