Synergy Albany

{Hump Day motivation} . . Exactly at this time last year my brother @jarmousse and I were finishing up a workout with a silly challenge to stand straight up on the Stability ball. I find it ironic because currently we’re both facing a tougher challenge that I’m sure we’ll overcome but this couldn’t be more symbolic. .... . Long story short it wasn’t pretty, it was shaky like things are today but I kinda got there I guess! I promise he was much more graceful than I was! . . Comment below if you think it counts . . My fitness challenge to everyone this week is simply to get outside and move. See more

Mindset Monday} Getting through the Fire . . I’m sure many of you have been through highs and lows during this uncertain time. As a small business we’ve also experienced that same mix of emotions. With that said it’s important for me to be transparent about the experience.... . . I’ve received numerous text, supportive emails and generous gifts in support of our fitness community and myself that’s really left me speechless. The way some of the members have bonded and have reached out to each other has also been inspiring because it shows me just how far we’ve come in a little over 2 years of being here. . . One of my biggest goals in life has always been to make a difference in the world. Most trainers and small business owners will tell you it’s not about the pay out as much as it’s about doing something your passionate about while helping others. Whether it’s helping someone with health issues, a weight loss goal, or giving an outlet to someone who battles depression fitness centers matter. . . So it honestly is a difficult pill to swallow knowing what’s next or even when we’ll be open again. Truth is economically many gyms can’t keep up the financial load for much longer but it’s our fitness community’s dedication to their health and wellness that will ultimately give us the mental push we need to get back up after this financial kick to the . So with that said if you’re struggling mentally or physically just like any other rep or timed set keep on going because I promise we’re still in this together and we’re still pushing through! See more

{SYNERGY ALBANY WEEKLY CHALLENGE #4} During this time I’ve gotten tons of request from members as well as friends following the page on lower back friendly core exercises. . .... My #1 tip: Take your time while trying each individual movement (it’s not a race) . . Tip#2 : Start off with the recommended number of reps and increase according to your comfort. If your lower back is tightening after a few reps take a second, stretch and transition to the next exercise . . A1) Sprinter sit ups with a clap (10 each side to start) A2) Elbow plank w/ a reach (30 seconds to start) A3) Reverse fly crunch (12 reps to start) Key note: The slight role is vital to this exercise A4) Full plank with a mountain climb Key note: Drive your knees to each arm diagonally A5) Diagonal suitcase crunch . . Perform 4-5 rounds and once completed send me a pic or a video of you doing the challenge so I can shout you out!!If you have any questions feel free to message me at any time have fun! See more

{SYNERGY ALBANY WEEKLY CHALLENGE #3} . . Complete this 5 exercise circuit for 3-5 rounds (Starting your first round at 30 seconds and increasing each round,45, then 1 minute) If you’re up for it rounds 4 and 5 will go down 45 seconds then 30 second for your 5th ... . . A1) Frog jumps w) med ball(if one is available) A2) Full Plank with a shoulder to a bear crawl A3) Single leg reverse lunges with a knee drive (30 seconds each side) A4) Plank jacks A5)Modified single leg V-up (Very effective core exercise) . . Modification option for each exercise A1) Chair assisted jumps A2)Elevated Plank with a shoulder tap to a bear crawl A3) Knee drive (More Glute focused) A4) Plank jacks A5) Lower reps on each side . . Once completed send me a pic or a video of you doing the challenge so I can shout you out!!If you have any questions feel free to message me at any time have fun guys! See more

{SYNERGY ALBANY WEEKLY CHALLENGE #2} . . Complete this 5 exercise circuit for 3-5 rounds (Starting your first round at 30 seconds and increasing each round,45, then 1 minute) If you’re up for it rounds 4 and 5 will go down 45 seconds then 30 second for your 5th ... . . A1) Prisoner Squats w/Leg kick A2) Full Plank to toe touch w/Push up A3) Sprinter sit up A4) Plank W/ Single leg raise A5) VSit leg raises . . Modification option for each exercise A1) Box Squat w/Leg kick (Kitchen chair works just as well) A2)Plank to toe touch with Kneeling push up A3) Sit up (Arms crossed) A4) Plank w A5) Leg raise . . Once completed send me a pic or a video of you doing the challenge so I can shout you out!!If you have any questions feel free to message me at any time have fun guys! See more