Synergy Fitness and Wellness

Synergy Fitness and Wellness Synergy Fitness and Wellness is a state-of-the-art medical weight loss, fitness and wellness center in Wayne NJ. Dyal, MD.

Synergy Fitness and Wellness is a medical fitness facility and wellness center with physician oversight provided by our Medical Director, Cherise M. We develop customized, results-driven programs that include strength training, cardiovascular exercise and flexibility, balance and function training. Our programs are all personalized and can be designed to take any medical or orthopedic conditions into account. Exercise metabolism testing is available to determine your "fat burning training zone" and correct exercise intensity for your workouts. We also offer a metabolism based Nutrition and Weight Loss program to help you safely lose weight with an eating plan that can easily fit into your lifestyle. All exercise sessions are by appointment only to provide accountability and supervised by our knowledgeable trainers for safety. Our exercise programs are designed to be completed in 1 hour so they are time-efficient for your busy schedule. We offer both small group or 1-on-1 personal training sessions.

Build strength with this quick, no-equipment set (2–3 rounds):-12 squats-10 glute bridges-8–10 pushups (wall, counter, o...
12/02/2025

Build strength with this quick, no-equipment set (2–3 rounds):
-12 squats
-10 glute bridges
-8–10 pushups (wall, counter, or floor)
-20-second plank

Under 10 minutes, anytime.



Body: Start December strong with ONE doable goal this week:-3 walks-2 strength sessions-Daily hydration target
12/01/2025

Body: Start December strong with ONE doable goal this week:
-3 walks
-2 strength sessions
-Daily hydration target

Reset your body for the week ahead with this 3-minute mobility flow:• 10 hip circles• 10 arm circles• 10 Cat/Cow reps• 2...
11/30/2025

Reset your body for the week ahead with this 3-minute mobility flow:
• 10 hip circles
• 10 arm circles
• 10 Cat/Cow reps
• 20-second child’s pose
Gentle, grounding, and perfect for Sunday.

Strengthen your core before the weekend festivities:• 20-second plank• 10 dead bugs (each side)• 20-second side plankRep...
11/29/2025

Strengthen your core before the weekend festivities:
• 20-second plank
• 10 dead bugs (each side)
• 20-second side plank
Repeat 2–3 rounds.

Reset gently the day after Thanksgiving with these 5 steps:1️⃣ Drink 12–16 oz water2️⃣ Take a 10-minute walk3️⃣ Add a ve...
11/28/2025

Reset gently the day after Thanksgiving with these 5 steps:
1️⃣ Drink 12–16 oz water
2️⃣ Take a 10-minute walk
3️⃣ Add a veggie to a meal
4️⃣ Stretch for 30 seconds
5️⃣ Take 3 deep breaths
No guilt. Just balance.

A short walk today keeps energy high and digestion happy.Action: Walk 10–15 minutes after your main meal. Bring a friend...
11/27/2025

A short walk today keeps energy high and digestion happy.
Action: Walk 10–15 minutes after your main meal. Bring a friend or family member for connection + movement.

Before tomorrow’s big meal, practice 3 mindful habits:• Take 3 deep breaths before eating• Slow your chewing• Fill half ...
11/26/2025

Before tomorrow’s big meal, practice 3 mindful habits:
• Take 3 deep breaths before eating
• Slow your chewing
• Fill half your plate with color
Mindfulness = enjoyment without overdoing it.

Energize your body before holiday cooking ramps up. Try 2–3 rounds:• 12 squats• 10 glute bridges• 20 marching stepsQuick...
11/25/2025

Energize your body before holiday cooking ramps up. Try 2–3 rounds:
• 12 squats
• 10 glute bridges
• 20 marching steps
Quick, joint-friendly, energizing.

Choose ONE anchor habit for Thanksgiving week:• Walk 10 minutes after meals• Drink 2–3 bottles of water today• Do a 5-mi...
11/24/2025

Choose ONE anchor habit for Thanksgiving week:
• Walk 10 minutes after meals
• Drink 2–3 bottles of water today
• Do a 5-minute bedtime stretch
Small, steady habits carry you through busy days.

Before the holiday rush picks up, try this 60-second stress reset:Inhale 4 sec → Hold 2 → Exhale 6 (repeat for 1 minute)...
11/22/2025

Before the holiday rush picks up, try this 60-second stress reset:
Inhale 4 sec → Hold 2 → Exhale 6 (repeat for 1 minute).
Calm body, clear mind.

Start the weekend strong with these Top 5 wellness wins:1️⃣ Drink a full glass of water2️⃣ 5-minute stretch break3️⃣ Add...
11/21/2025

Start the weekend strong with these Top 5 wellness wins:
1️⃣ Drink a full glass of water
2️⃣ 5-minute stretch break
3️⃣ Add one veggie to a meal
4️⃣ Get 10 minutes of movement
5️⃣ Plan one “you time” moment for the weekend

Holiday classic ➡️ healthy makeover 🥗Swap fried onions for baked crisps + use Greek yogurt instead of cream soup. Yay fo...
11/20/2025

Holiday classic ➡️ healthy makeover 🥗
Swap fried onions for baked crisps + use Greek yogurt instead of cream soup. Yay for healthy feasts!

Address

1777 Hamburg Tpke
Wayne, NJ
07470

Opening Hours

Monday 6am - 9pm
Tuesday 5am - 9pm
Wednesday 6am - 9pm
Thursday 5am - 9pm
Friday 6am - 10pm
Saturday 7am - 6pm
Sunday 7am - 5pm

Telephone

+19733399787

Website

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