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Helping Women Lose Weight, Re-Build Their Body and Create an Amazing Lifestyle with Strength Trainin

12/05/2023

Lower Body Challenge

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Complete 3 rounds in your best time with proper form. Rest as needed.

50 Double Unders (or 100 single jump ropes)
40 Weighted Walking Lunges (1-2)
30 Mega Flutter Kicks
20 Weighted Hip Bridges
10 Hand Release Push Ups
5 Triceps Dips

Once you’re done with 3 rounds…
Finisher: 25 Burpees

11/05/2023

Even though you might not call it a “good time,” tidying a wardrobe or drawer can actually help boost your mood. It definitely gives you a sense of accomplishment.
Too overwhelmed to get started?

Just set a timer for 10 to 15 minutes and get going on that spring cleaning project! You’ll be surprised at how much better you feel after just a few minutes!

10/05/2023

Caramel Date Shake (Servings 2)

Ingredients:
• 5 Medjool dates, pitted
• ¾ cup full-fat coconut milk
• 1 teaspoon pure vanilla extract
• ¼ teaspoon sea salt
• ½ teaspoon fresh lemon juice
• 1 ½ cups ice
• (optional- a handful of frozen blueberries makes a nice addition also!)

09/05/2023

Have you booked your summer holiday yet?!

Having time to switch off and do the things you enjoy for a week or two really is the best medicine!

08/05/2023

Spring Clean Your Wardrobes and Drawers!

It’s SPRING TIME and you know what that means :-) Time for a little freshening up and spring cleaning! You can also start to think about some lighter clothes now the weather is finally starting to heat up at bit!

Love this quote: “Have nothing in your house that do not know to be useful, or believe to be beautiful.” - William Morris

So- are you ready to start with your wardrobes and drawers? You know it will feel good when it’s done!!

Your challenge this week is to spring clean those wardrobes and drawers!

This week, let’s MAKE time to sort through our clothes to get rid of things that are out of season, out of style, or no longer fit.

There are lots of different methods for decluttering, but the 5 pile method seems to work for most people:

• Keep – items you wear regularly.
• Donate – items that no longer work for you, but are in good shape.
• Toss/recycle – clothes that have seen better days (stained, pilled, worn out).
• Store – clothes that are out of season.
• Repair – items that require a new button, hem or other attention.

Sorting is the easy part. Make sure you follow through and do the rest!

Carefully and neatly return the “keep” items to their drawer or wardrobe, and then take action as soon as possible on each of the other piles!

Chances are, you’ll find clothes you forgot you even had – and getting rid of things that no longer fit you properly or that are worn out, can be incredibly freeing.

Are you in for the Spring Cleaning Challenge?! Let me know below :-) Let’s see some “before” pics!!!

05/05/2023

Track Time!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

1 mile jog, then…

4 Rounds:
200 meter run (as fast as you can!)
200 meter jog / walk (recovery)

Then…
1 mile jog

04/05/2023

Here’s an idea to help with your journal writing... Don’t think about it!

Just write about anything. Keep that pen moving. Writing in a stream of consciousness is a great way to unlock creativity and get ideas for pretty much anything in your life. You’ll be surprised at what comes up.

Set a timer for 5 - 15 minutes and write nonstop!

03/05/2023

Cherry Pie Crumble Bars (Servings 12)

Ingredients:
For the Dough:
• 3/4 cup chopped almonds
• 2 cups gluten free oat flour
• 1 cup quick oats
• 1/4 teaspoon salt
• 1/2 cup maple syrup
• 1/2 cup coconut oil

For the Cherry Filling:
• 4 cups frozen cherries
• 1 tablespoon arrowroot starch mixed with 1 tablespoon water

Directions:
1. Preheat the oven to 150 degrees celcius. Line a 9x9 inch baking dish with parchment paper.
2. Spread the almonds out on a baking sheet and bake for about 7 minutes until golden brown. Set aside.
3. In a bowl, combine oat flour, quick oats and salt. Stir in maple syrup and coconut oil. Using your hands, pinch mixture together to incorporate coconut oil.
4. Add walnuts, and knead to combine.
5. Press 2/3 of the mixture into baking dish, making sure it’s one solid crust. Bake for 15 minutes. Remove from the oven and cool for 5 minutes.
6. Meanwhile, add the frozen cherries into a saucepan. Heat over medium heat until the cherries are defrosted and the sauce is simmering. Use a fork or potato masher to gently break cherries into smaller pieces. Remove from the heat, add in the arrowroot starch mixture. Return to heat and simmer. Remove from the heat and set aside.
7. Pour the cherry filling over the baked crust and sprinkle on the remaining crumble.
8. Bake uncovered for 14 to 18 minutes, until the topping is firm.
9. Let cool for 45 to 60 minutes. Then slice and enjoy!!!! 😋 🍒

02/05/2023

What was the first thought you had when you woke up this morning?

Did you wake up in a panic about everything you have to do today or did you take a more relaxed approach to waking?

How you start the day can have such an impact on how the day goes.....

01/05/2023

DAILY JOURNAL WRITING

“I write because I don’t know what I think, until I read what I say.” Flannery O’Connor

When you think of writing in a journal, do you think of old-fashioned “Dear Diary” entries, where you record boring details of your daily life?

Well, it’s not about that. For some people, journalling can be life-changing. In fact, here are a few reasons you should consider it:

1. Journalling creates mindfulness. Writing for 15-20 minutes each day can be like meditation for many people.

2. Journaling helps us to gain perspective. Writing about ideas we have or emotions we’re feeling really helps us take a step back and see them as part of the bigger picture.

3. Journalling can help connect you with your “inner self.” When you journal on a consistent basis, many people notice how much more connected they feel.

4. Journalling can help build self-discipline and, as a result, your self-confidence. Staying consistent by writing daily is not only training you to keep your word, but also every small achievement is fuel to accomplishing others.

5. Sometimes you just need to GET IT OUT! Writing can be a great way to do this!

6. When you’re a little older, it brings back great memories for you to skim through your old journals and see the younger version of yourself and how far you’ve come.

Those are just a few of the benefits, and you’ll likely find out many more yourself.

TIP: Sometimes people will sit down and have no idea what to write about! Start by keeping it simple and light if you want to. No reason to share your whole life story all at once! Even just writing for 5 minutes a day is a great place to start :-)
�One place I really like to start is talking about what I’m grateful for that day. This really helps to start off with a positive perspective. Also- I’m a big fan of putting pen to paper- but if you’re not, there are a few great apps out there to check out.

Who in here ALREADY journals!?!? If you don’t, are you up for this challenge!? Let me know below!

28/04/2023

Time to “Step it Up!”

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Complete 3 rounds in your best time with proper form.

20 Step Ups with a high knee at the top (1-1-2-2)
20 Superhero Lunges 1-2-3-4 (lunge forward, balance on front leg and lift back leg up while stretching out arms parallel to ground. Return to starting position)
20 Dips on the Bench / Chair
20 1-Arm Rows (using bench for support)
20 Incline OR Decline Push-Ups
¼ mile run

27/04/2023

This week, we’ve been focused on going to bed at the same time each night. But getting up every day at the same time is equally important! That’s because your body functions best when it has a routine.

If you know in advance you’re going to stay up a little later than usual, STILL do your best to wake up at the same time you usually do. Instead of sleeping-in to offset the difference, try to take a nap in the afternoon if you still feel sleepy during the day.

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D18DA38

Website

https://www.synergise.ie/

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