Synergy Fitness by Ivan

What are you waiting for? We want to meet the new you TODAY! Don't put working out off until tomorrow, start right now.

7-minutes in the morning, 7-minutes at lunch, 7-minutes after dinner, 7-minutes whenever is a great start to a healthier you. Give yourself 7-minutes a day. https://mobile.nytimes.com/blogs/well/2013/05/09/the-scientific-7-minute-workout/?referer=

The Scientific 7-Minute Workout In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.

SFBI WEEKEND WARRIOR CHALLENGE:
Kettle bells, All Day, Everyday!

Complete 4 Rounds

Warm-Up and Cool Down well, 5-10 minutes each
• 10 Goblet Squats
• 10 Swings (2 arm)
• 10 Swing Cleans (each)
• 10 Swing Clean to Press (each)
• 40 Overhead KB Carries (20 steps with the bell on the right, 20 with the bell on the left)

SFBI Tip for the Day: When you’re running, try taking shorter steps and aim to land on the middle of your foot instead of your heel. Your heels aren’t designed to handle that kind of repetitive impact.

Mmmmm... This sounds really delicious!

Italian Steamed Chicken

Ingredients:
• ½ lb. boneless, skinless, chicken thighs cut into bite sized pieces
• 1 garlic clove, minced
• ½ yellow pepper, thinly sliced
• ¼ yellow onion, thinly sliced
• ½ cup tomato sauce
• 1 tsp. Italian seasoning mix
• Salt and pepper to taste

Instructions:
Place the chicken on the cooking plate and season with salt and pepper.

Sprinkle garlic clove over chicken and then layer the onions and peppers over the top. Top chicken and veggies with the tomato sauce and season with Italian seasoning mix.

Serve with Cauliflower rice or Basmati Rice. Makes 2 servings (you will have extra brown rice).

Ready for a 100 Rep Challenge THIS WEEK?

Let’s kick up the intensity this week in our fitness!

This challenge is AWESOME and you can do it almost anywhere.

I’m challenging you to complete 100 reps of the following exercises for the corresponding day of the week.

Here are the exercises:

Mon: 100 Push-Ups (or modified)
Tue: 100 Walking Lunges (100 per side)
Wed: 100 Pull-Ups (or assisted pull-ups)
Thurs: 100 Sit-Ups or 200 Crunches or 300 second plank hold
Fri: 100 BURPEES!
Sat: 100 Squats
Sun: 100 Your Choice!

You can break them up into any number of sets that you need to. Make sure you have solid technique.

So- care to join me for our 100 Challenge!? Let me know in a comment below!

Once you’ve completed your 100 each day, make sure to let me know ☺

SFBI Weekend Warrior Workout: 10 → 1

Descending 10 to 1 Ladder
Warm-Up and Cool Down, 5-10 minutes each
• Reverse Lunge (each)
• Pushup
• Flutter Kicks 1-1
• Overhead Triceps Extension (2 arm)
• Pistols 1-2 (modify over a bench or with squats)

Today's SFBI Tip: Make your food more exciting by adding some fresh herbs! Try adding some rosemary, sage, thyme, parsley, or mint to some of your meals or salads! Not only will they taste great, but you’ll be getting a lot more nutrition too!

Try some tasty No-Bake Power Bites

Ingredients:
• 1/3 cup unsweetened shredded coconut, toasted
• 1/4 cup ground flax
• 1/2 cup raw sunflower seeds
• 1/3 cup sunbutter (or other fav nut butter)
• 1/2 tsp. vanilla
• 1 tsp. chia seeds
• 1 tbsp. maple syrup or raw honey
• 1/2 cup mix of dried cranberries, golden raisins, and dark chocolate chips

Instructions:

In a mixing bowl combine all ingredients and mix well.

Roll into balls and let chill, you can perfect the shape further once they chill in the refrigerator. Enjoy!