It’s springtime! The weather is getting warmer and bathing suit season is right around the corner.  Here are 5 fresh fit tips to help you get in shape and look great this summer.

1.      Get Some Fresh Air - There’s nothing like feeling sunshine on your face and a cool breeze at your back. You can keep your muscles looking lean by taking your fitness program outside. Do squats and push-ups on a park bench or picnic table, or meet us at the Corning Preserve (starting in March) and try our outdoor fitness bootcamp. Be creative and have fun!

2.      Stay Hydrated –.Keep your skin looking and feeling fresh by drinking purified water from a stainless steel water bottle (some plastic water bottles may contain harmful BPA’s). Add a fresh lemon to your water to help cleanse your body, reduce joint pain, and fight unhealthy bacteria and viruses. Be sure to drink plenty of water during exercise to prevent muscle cramping and fatigue.

3.      Spring Cleaning – Clean up your diet and support your local community. Take a walk to the farmer’s market, absorb some vitamin, and stock your fridge with plenty of fresh fruits and vegetables. Dried fruit and nuts at your desk are great when you need a healthy snack. Check out our website for a listing of local farmer’s markets!

4.      Freshen up your Tunes - Update your playlist with energetic music to help keep you motivated and put a “spring” in your step. Let the music move you and set your pace by adding songs with a variety of beats and tempos. 

5.      Brighten your Day - Take advantage of the extra daylight! Start your day with a 10-15 minute brisk walk. Stay motivated and walk with a friend or co-worker. Make sure to keep your gym bag and walking shoes in plain sight so there’s no excuse not to get moving.

 Find out how the Synergy Fitness team is helping clients look and feel healthier!

Visit www.gotosynergyfitness.com  to follow our trainer’s blogs, get exercise and nutrition tips and learn more about our upcoming promotions and fitness programs.

Get ready to take your body and fitness to the next level with Synergy Bootcamp!   

Why Synergy Bootcamp? 
Our bootcamp workouts are a great way to lose weight and get in shape while having fun. You'll experience a dynamic, total body workout while receiving motivation and support from your instructor and team members.

What activities will we do in your bootcamp?
A typical bootcamp workout includes: Obstacle courses, team challenges, calistenics, core conditioning, plyometrics, functional resistance training, Tabata intervals, and more. 

What does your bootcamp session include?
You'll receive twenty-four (24) calorie burning workouts and a fat loss nutrition plan to help you look and perform your absolute best.

What equipment is involved?
In our bootcamp classes, you'll use a variety of resistance training tools. For example: Your own body weight, medicine balls, resistance tubing, balance trainers, agility ladders, and much more. We'll also use many of the resources available in downtown to create our own "Urban Playground" (park benches, stairs at the Pedestrian walkway, curbs, etc.)
 
When and where do the classes meet?
Classes meet every Monday, Wednesday, and Friday at 54 State Street and start promptly at  5:30pm.  Each class is 45-minutes in duration and takes place in downtown Albany, either indoors at our specilaized training facility, or outdoorss at Tricentennial Park or the Corning Preserve.

How much does it cost?
-  Students... $99
- Omni Fitness Center Member... $129
- Non- Member.... $199

                         8 - week session starts Monday, March 5th

                         Create the body you've always wanted, click here to get started.

More than 65 percent of U.S. adults are overweight, according to the Center for Disease Control and Prevention. If you're in the majority, you may already be anticipating the challenges of managing your weight during the holiday season. Factors such as stress, hunger, activity level and the number of holiday parties attended contribute to holiday weight gain.  Recent research, however, suggests activity level and hunger have the greatest influence over weight gain. Contrary to popular belief, Americans probably only gain about a pound during the winter holiday season, but this extra weight accumulates through the years and may be a major contributor to obesity later in life.

The good news is that you don’t have to wait until New Year’s to make a change.

Here are a few tips to help you stay healthy and fit over the holiday season.

Stay Active. “Get out and play an hour a day”. Just because you live in upstate New York doesn’t mean you have to hibernate all winter. You can keep off the winter layer by enjoying a variety of outdoor activities with your family and friends. Visit www.albany.com/parks for places to have fun and get fit in upstate New York.

For example: A 150 pound person can burn 500 calories by:

a.       Snowshoeing for 60 minutes

b.       Ice skating for 60 minutes

c.       Cross country skiing 60 minutes

d.       Sleigh riding for 60 minutes

Try Interval Training. Too busy to work out? Think again! Recent research has shown intermittent bouts of high-intensity activity, followed by a brief recovery period has long-term fat burning effects. Try cycling or running intensely for 20 seconds, then recover for 10 seconds. Repeat 8 – 16 times and you will be amazed how 4-8 minutes can help keep you from stacking on the holiday pounds.

Avoid Overeating. Here are few tips to prevent you from overindulging at holiday gatherings. Before going to a holiday party or family gathering, try eating a handful of nuts (almonds, walnuts) 20 minutes before a large meal. The healthy fats (Omega -6) found in nuts, signal the satiety hormones (Leptin) in your brain and prevent you from reaching for another slice of grandma’s pie. If you’re feeling hungry, try drinking a glass of water. Your brain may be telling you you’re actually thirsty.  Also, fill your plate with high-fiber fruits and veggies. High-fiber foods will slow down digestion and keep you feeling fuller longer. For a list of whole-grain foods, visit www.wholegrainscouncil.org

Skip the Sweets at Work. Holiday season usually means someone in the office is bringing in cookies or candies. This year, skip the bowl of sweets and go for some healthier options. Avoid the temptation by keeping emergency foods at your desk. Try drinking a cup of V8 Juice or eating fruit and veggies to fight the urge. Also, foods like guacamole and nuts contain unsaturated fats (healthy fats) that will help satisfy your cravings.

If you have any other suggestions on how to “Stay Healthy and Fit Through the Holidays”, please feel free to share your thoughts on www.gotosynergyfitness.com/bryans-blog.html

Each week I will post a new workout that will challenge your overall level of fitness. Compete with yourself or other fitness enthusiasts by posting your time of completion as a comment on my blog.  The workouts will progressively become more challenging so please be sure to visit the blog regularly for helpful tips and updates.

Here's what you'll need for this week's workout:
1. Stop watch or clock
2. Jump rope
3. Stretching mat
4. Plenty of water
5. Workout towel

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Testing RSS feed from gotosynergyfitness.com to new synergy facebook page

Hi, thanks for visiting our new site! I have been busy adding some innovative features to make your web surfing more user friendly. Please be patient as I continue to update the website. Currently, this CMS system will not support the web-based calendar, so if you need to sign up for a group fitness class, please email [email protected] or calll 518-727-7081.

Thank you and have a great