fitness

Jump Into June 30 Day Challenge

We figured you guys are burpee'd out by now so we'll give you something a little easier to manage. We did this last year and we had a lot of fun with it.

Our June challenge brings us lots of jumping and burning calories!! It starts on the 1st and runs through the 30th.

I know whenever I jump rope a lot my midsection just melts off the excess. I'm looking forward to this one. 😀

When you post & share about it on social media use our special hashtag #jijc.

Also if you're not yet following Synergy Kettlebell on Instagram you can do that HERE: https://www.instagram.com/synergykettlebell/

My Money Is Where My Mouth Is

With a history in my family of diabetes, heart disease, obesity and high blood pressure, I decided a few years ago it should be a priority to have regular blood work done to make sure I am aware of what is going on in my body.  While I do not take any medication, nor do I plan to on a chronic basis, I do believe in getting your regular check-ups so you are aware of how to continue taking the best care of your body.  While my unconventional methods of eating have caused some brains to be rattled, I'm happy to report some great numbers back from my most recent blood work test from my doctor, so I'm ready to put my money where my mouth is!

My fasting blood sugar levels was at 82mg/dL (the acceptable range is 65-99), my cholesterol ratio was 2.4 ratio units (the acceptable range is between 0.0 - 4.4), and my triglycerides dropped to 41 mg/dL (a 29 point decrease from last year).  Everything else also came back great, with the exception of low vitamin D - a must to supplement for in the winter months here in Chicago.

So... how do I plan to fight against the "hereditary" doom I'm faced with?  Here are some basic keys I live by in my health journey:

Nutrition is key. I eliminate dairy and grain items 6-7 days from my week, allowing myself 1 day to have a small, healthy treat.  This may look like raw cheese on a grain free pizza or a gluten free banana bread mix.  I also make sure any meat or animal products I have are from properly raised animals - you are what you eat eats too!

Dedicate to training. Throughout this last year I have focused on developing consistency on my workout schedule.  I have been regularly attending Synergy Kettlebell classes 3-4x per week, and now this year I will be adding to that the next level of training, including some aggressive intervals.  Bottom line, you must progress in your workouts to continue to see results.

Supplementation. Up till 4 months ago, I was adverse to supplements, thinking that I could get everything I need from my food.  But then I realized that if I want to take it to the next level, I may need to reconsider my position (after all, I'm always growing in my knowledge).  I cannot speak more highly about the supplement products from Orenda.  While you may be more familiar with their Clean Burn Shape products, I have also been taking their All-in-One multi, Immune, and O-tropin and am committed to these ongoing.

Keep stress at bay. It is important to keep your priorities in line.  We all can look at the excuses piling up as to why we cannot keep care of ourselves, but you only get one you!  Take care!  I have taken up painting, piano, and voice this year, all things which feed my soul, cost little to no money, and take stress away from being internalized negatively in my body.

~Girya Runner (Lisa Garon)

 

10 Reasons Why You Shouldn’t Cry When You Weigh Yourself

10 Reasons Why You Shouldn’t Cry When You Weigh Yourself

Keep this in mind: Scales Suck! They really do. What do they actually tell you, but how much gravity is pulling on you at that given moment. It does not tell you how much muscle you have, water weight you're carrying, fat you have, bone density, etc.

Consider this:
The average woman’s weight can fluctuate 6-8 pounds
The average guys weight can fluctuate 6-12 pounds
The factors that affect your current weight are:

1. The Amount Of Sodium You’ve Recently Consumed: (more salt= more stored water= more weight, check your labels and only consume max 2400mg a day). This can be hard if you eat processed foods. 97% of processed foods contain higher than excess sodium that cause this bloating.

2. Time Of The Month: This of course, is for women can cause bloating and extra weight). This is natural, but you CAN control this with your eating habits. Symptoms of both PMS and Menopause need not be or need not be as great if your eating habits reflect a more anti-estrogenic approach.

3. Time Of The Day: When you wake up with an empty stomach, you weigh less than in the evening, much less, you must be consistent if you are going to focus on what the scale says.

4. Your Stomach & Digestive Tract Content: What you’ve eaten so far today, whether there is indigestion in there and/or food intolerances that can cause bloating alongside excess fecal matter due to irregularity or constipation. Most adults have 5-15lbs. of excess fecal matter stuck within their intestinal tract. Only way to get that out is a really good colonic or dietary cleanse that specializes in this. My Synergy Natural Cleanse (entirely food based) targets just this topic. If you don't get this gunk out you will have all sorts of health adversities and often times not even know it because over time our bodies adapt to small changes and we don't always know what the signs are when it tells us something may be wrong so we just keep on going.

5. Number Two Time (aka "Potty or Bathroom time"): Whether you’ve used the bathroom that day or not, for both purposes, your body will be holding onto undigested food, fecal matter, and waste toxins. See our previous number 4 for further mentioning of this number 2 problem.

6. The Amount Of Carbohydrates You Recently Consumed: Every 1 gram of carbohydrate attracts approximately 2.8 grams of water so the pasta you just ate the night before could be making you hold an additional 2-3 pounds. This is why people believe low carb diets work, when they drop the carbs they drop radical weight. It can almost be a false security because of this very reason. Low carb diets definitely have a way of working, but are not for a lifestyle. A managed carbs diet is what I recommend. Keep out the unhealthy grains, keep your healthy fats high, and eat a lot of color(fruits & veggies) as your main source of carbohydrates.

7. Amount Of Muscle Glycogen In Your Body:  Are your muscles full and fresh or depleted? Depending upon how much “energy” your muscles have indicates how much your muscles presently weigh. If you exercise often on a regular basis where the muscles get stimulated for denser growth and strength (cardio does not count) then as long as you eat naturally, balanced, and for your ongoing post workout recovery then your muscles will be full and fresh. In this case you will always carry just a few extra pounds, BUT keep in mind that this is very good weight. The more lean tissue(muscle, bone density, organs, and anything that is not fat) you have the higher your metabolism is and thus the more calories you burn on a regular basis during the day. More muscle (doesn't have to be bulky at all) due to being active and eating healthy equals less fat.

8. Daily Water Consumption:  How much you drank prior to when you weigh-in and whether it is in your body or not is also a factor.

9. Stress Levels:  The more stressed out you are, the more likely you are to retain your fat and water due to the elevated cortisol and estrogen which leads to fat deposits, water retention and a whole mess of other health and physical adversities.

10. Scale Calibration: Is the darn thing EVEN WORKING? Most scales differ by at least a small difference and when you weigh week to week, or even for the insanely addicted crazy's day to day weigh ins, this could prove fatal in both true weight and psychological ramifications to your self esteem.

In conclusion, don’t stress out about one bad weigh-in, but instead have focus and faith! Focus on your overall inches lost and gained, body fat percentage(have your fitness coach assess that for you), alongside how you feel. Do what you know to be ongoing healthy changes that are ingrained as a lifestyle rather than simply a "diet". Diets have quick endings, but lifestyles last much longer.

Here's some food for thought that one of my Facebook Friends recently said that I liked and want to pass on to you.  Think of what you put inside your mouth and body: Some things give us energy and strength, and our bodies say thank you for those things. some things taste good to our mouths, but take our energy and strength away, and our bodies say: 'Yuck why'd you do that to me?


Article collaborated by Bob Garon & Omar Isuf.

July "Change You In 30 Days" Bodyweight Challenge

image Our July "Change You In 30 Days" Challenge starts today and this one I'm VERY excited for cause it's something everyone can definitely do.

This challenge is to be broken down by weeks as a minimum quota every week for the whole month.

Here's how it works: 1,000 reps of each bodyweight movement per week of:

1) 500 Squats 2) 300 Pushups 3) 100 Pullups/ TRX rows/ or light Bent Over Rows 4) 100 Situps.

Break up the reps however you want and modify however you need for each movement.

This is not hard. One person already did all 1,000 reps in 43 minutes one day.

NOTE: Spread your reps out over the week, do them in a day or two or three, or whenever you can. Just get them done by the end of each week (on Saturday at 11:59pm) and complete the challenge 1 rep at a time.

Feel Like A Million Bucks!

No Easy Way Out

FITNESS TIP: Even if you're exhausted, bored or feeling lazy, honor your exercise commitment to yourself.

The good Lord gave you a body that can stand most anything. It's your mind you have to convince. -Vincent Lombardi

NUTRITIONAL TIP: Enjoy your occasional indulgences, but what you eat on a regular daily basis is what matters most.

You must begin to think of yourself as becoming the person you want to be. -David Viscott

Follow These Bits Of Advice & Feel Like…

 

Singing In The Rain

Health is ultimately the culmination of the naturally balanced body, internally and externally, while harmoniously working together as one. Your body is a song. When exercising, stop training individual body parts, but instead do so as an orchestra in a symphony of full body wholeness. Do that and you'll make beautiful music.

When exercising "more" is NOT necessarily better by any means. WHAT you do, and how consistently you're doing it even if you don't want to one day or feel a little lousy, is of the utmost. That's how mental and physical results come.

Keep in mind that getting in shape is not easy. If it was more people would already be there and no one will ever actually arrive. We must always keep practicing fitness for the rest of our life. What you put into it is what you will receive as results. There are no corners to cut.

You might feel sick one day, not sleep well the night before, feel sore, family or office party, but despite that and anything else that might possess an excuse builder you continue on. You only have one body. Pay now or pay later. Live well.

The main reason why people fail at most anything is because they give up. That's it. Persist and you will have it. You will get there. Persist until the only thing that will happen is you succeed.

"Anger Management" Kettlebell Workout 8

You create opportunities by performing, not complaining. -Muriel Siebert

 

 

"Anger Management" workout 8

Warmup: Synergy Dynamics

Your Crazy Go Home Anger Free Blaster: 2 Rounds, 1 Minute each Pushups Side Lunges Around The Worlds (alternate) Dead Lifts

Workout, 3 Rounds: 1st round 40/20 (work/active rest), 2nd round 30/15, 3rd round 20/10, 1 min rest btwn rounds,

*Crazy Jax active rest during the shorter time of all rounds.

Darcy Swings Long Cycle- R/L Phoenix Crunchers Renegade Row- R Renegade Row- L Mountain Climbers

 

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Not All Kettlebells Are Created Equal...

These are the exact Kettlebells that we use at Synergy Kettlebell Training and we use them because Professional Grade Kettlebells are the best you can train with. Kettlebells are a tool for your fitness and I recommend always working with the best.

They are exactly what you'll need to get the most out of your training whether your focus is on sport or fitness. The shape of the bell allows extended, high rep sets with as much comfort as possible.

The bell handle and body ergonomically conforms to the contours of the hand, wrist, and forearm. This is an important aspect of the top lifts (Jerk, Snatch, Long Cycle).

Personally, I don't use anything else for my own training and have seen my progress quickened directly because of using Pro-Grades.