Synergy Personal Training

12/19/2021

Never stretch cold muscle in the morning. Light active warm up and stretch after activity.

11/01/2018

If you dare to deadlift then at least do it correctly. It's the most abused and poorly executed movement. Hope this helps.

09/15/2017

Florida Avacado season come early thanks to hurricane Irma. Avocado asparagus salad and key west shrimp with a Dijon vignette. food

08/21/2017

Summer Fresh Fig Salad with honey goat cheese, prosciutto, fresh basil, spring mix and lemon vinigret dressing. Dressing is equal parts lemon juice to extra virgin olive oil and honey to desired sweetness.

10/15/2016

Great dinner in after 4 hrs driving to Dade City for the Florida State Road Cycling Championship. Found this delicious frozen dinnrr at Walmart Grocery Store. PAELO DIET. Cost around $6. Tates amazing. The packing puffs up and forms a tent when cooking and steams the food. I guess Jiffy Paleo.😆. 4 different meals to choose from. Plus chocolate chip cookies for desert. Wish us luck at the races today.

01/07/2016

Synergy systems is moving to: 166 ne 2nd ave, delray beach fl 33444. Parking is available behind City Walk or Delray Beach Public Parking Lot. Additional parking on the street.

12/10/2015

New post added at Synergy Personal Training Studio - Watch Your Step

Skip is sneaky. He tells you that it isn’t much weight, and that “come on” you can do this. So you believe him, and yes, you do it…and he lies, and he tells you “Only 3 more” but then you do the 3 and THEN he starts counting! And I know that I should be appreciative for him knowing what I am capable of, but today is not one of those days. Let this serve as a warning…give yourself time to recover! Just because your workout is only 25 minutes doesn’t mean that you don’t need an hour to recover. Today, I sat for my customary 10 minutes to confirm that death was not going to take me and that I could definitely stand up and walk to my car. Once my time was up and I made it to my car I realized that I had to run over to a client to pick up some paperwork…no big deal, I got this, until I encountered the step (Just saying why the hell do you need steps in Florida - this place is flat, steps are totally not necessary)…needless to say, I tripped over this useless step and fell into the fence, which should be humiliating enough, but no, did I mention that we did legs AND arms today…so the problem was that I couldn’t really catch myself because I couldn’t lift my arms - so i just kinda leaned on the fence and waited until my legs could hold me up again…mumbled something about how nice and sturdy the fence was and proceeded to hobble my way back to the car.

12/07/2015

New post added at Synergy Personal Training Studio - Junk Food Everywhere

Okay, there is no way in hell I am working out as hard as Skip works me out and then putting the type of crapola into my body that everyone around me seems to love. Do I want fried rice…um, yeah…but do I want a stomach that doesn’t sag when I bend over, hell yeah - I want that more! What the heck….they ordered Pizza from Dean Anthony’s for fight night…pizza with meatballs? I may consider unplugging the tv during the Ronda Rousy fight just for payback…the chances are she will tap the girl out before the guys can get it plugged back in! Just focus on Ronda’s ass and realize that she doesn’t eat pizza…or these brownies that are sitting on the counter…or the black and white cookies that somehow ended up in my house…what the hell is wrong with people!

12/03/2015

New post added at Synergy Personal Training Studio - It's A Beautiful Day...

Today wasn’t so bad. I mean, I guess that is all relative…but on a skip magnitude scale I would give it a 4…for me, Ryan decided to be nice today and let me start with the neck machine. Did I mention that this is my favorite machine - you are able to sit in a machine - stretch your neck, elongate your muscles, and prepare yourself mentally for the next 22 minutes that will await you. I truly think that we should be allowed to plug in some headphones and do this machine to birds chirping and waterfalls…because the pleas of mercy from Ryan as she is on the leg machine totally ruins the mood. I proceeded to have a lovely workout today, only disturbed by the whimpering that Ryan was doing as she tried to walk from one machine to the next.

11/30/2015

New post added at Synergy Personal Training Studio - Payback

I was supposed to workout at 8:30am with Ryan…but may have forgotten to tell her that she got Skip all to herself this morning because my boys had a dentist appointment. I personally think she should thank me for the private training session…and instead I get a ‘not so nice’ text telling me she thinks she may puke. All I have to say is Skip went easy on her, I offered to pay him double if he made her puke! Rat me out again lady and I will offer him triple!
There was only 1 problem with my plan, by bailing on my 8:30 semi-private training with Ryan, that meant I also had to do a private session with Skip at 11 - which totally freaking backfired on me…and I writing this 3 hours later…and still feel like my legs are shaking.

11/23/2015

New post added at Synergy Personal Training Studio - Traveling & Cake Pops

So whether you are going on vacation or are on the road for work, staying healthy is always a challenge. In this instance, I am on my way to Orlando with two ladies who obviously DON’T need to lose weight. I will call these girls Sarah and Shanna - well, because their names are Sarah and Shanna! Sarah is guilty for multiple offenses. Offense #1: While I was speaking at a conference she produced last week, she proceeded to fill the room with Cuban pastries and Fried appetizers. Whereas I did contemplate whether calories counted if you chewed something up and spit it out, I was able to control myself and just walk-away. However, be warned cuban pastries are like a freaking bug zapper - look away from the light! Today, during our trip she has proceeded to commit offense #2: The rest stop pick-me-up. The fact that she actually stated that at least her soda was “diet” did not help her case. Did I mention that she is a size 2 on a bloated day. Then there is Shanna. Shanna is under a double offense as well. As I sat in the car Shanna proceeded to declare that she was craving skittles…skittles which she picked up at the previous mentioned rest stop…actually, she picked up two bags because the other bag of skittles now has the mysteriously hard to find lime skittles…then she immediately proceeded to her secondary offense and complained about how much she doesn’t like orange skittles! WTF - what type of human does not like orange skittles. Do you realize the type of restraint I had to exhibit in order to not climb into the back seat and empty the entire bag into my mouth! Well, once you have managed to survive the road trip, the next step is to figure out how to not tackle a small child at Disney and steal their cake pop.

11/20/2015

New post added at Synergy Personal Training Studio - Changes...

It’s amazing how much new energy I have during the day…but how ready I am for bed at night. I am now falling asleep at like 10 o’clock (which for a normal 1am bedtime person is super early) - but I am also up and ready to go by 6am. I have had to add in a 500 calorie cardio workout 4 times a week…elliptical it is. I plan on having my VO2 max test done next week - which will give me the heart rate zones in which I burn the most fat…I can’t wait to get everything dialed in!