Synergee Fitness

Monday Motivation May Athlete of the Month - Mark Sedgwick Let’s give Mark a big shout out for all his perseverance and determination to get those legs working again!... After having both knees replaced Mark had a goal to walk without any form of assistance - walker, cane or walking sticks. Mark has been doing rehab work with Gina focusing on hip, knee, ankle and foot stability, mobility, and strength. After several months of hard work, we see BIG improvements in all these areas. Here is a video of Mark just a couple months into his fitness journey. He has transitioned from using his walker and cane to his walking stick! Next step no sticks Stay on course Mark consistency is key for success!! Q When did you start at Synergee? August 9th, 2021 Q How has your fitness changed over the past few years? My fitness has changed immensely since joining Synergee Fitness Q What is your favorite movement? Cycling Q Any advice for new folks starting at Synergee? If you go in with an open mind the sky is the limit! Q What are some of your goals for the upcoming months? Be able to walk on my vacation and enjoy trip to Ireland #synergee #fitness #mondaymotivation

April Athlete of the Month: Navi Weeratunga The boss Gee handpicked this strong young lady to be highlighted this month and for good reason! ... Navi adds such a positive vibe to our lunch time crew and has progressed leaps and bounds since joining 3 years ago. She also kills it at core with @ginahuneau Way to go Navi you deserve it Q When did you start at Synergee? I started in July 2019, about 2 weeks after moving to Thunder Bay Q How has your fitness changed over the past few years My mobility and stamina have improved greatly and I feel a lot stronger than I ever have Q What is your favorite movement? Deadlifts and power cleans! Q Any advice for new folks starting at Synergee? Learn the lifting form and be consistent; builing workouts into my weekly routine has been key Q What are some of your goals for the upcoming months? Self motivation, I definitely work a lot harder in the group classes than I do on my own and doing unassisted pull ups - I'm so close! #synergee #fitness #athlete #fitnessmotivation

March Athletes of the Month: Hillary Bohler & Curtis Craig This husband and wife duo love working out together and we just love having them as part of our Synergee family! ... Congrats to the both of you for your dedication to fitness and doing it together Q When did you start at Synergee? We started at Synergee during the pandemic, in Oct 2020. Q How has your fitness changed over the past few years? Our fitness has changed over the past few years from classes at the complex and then transitioning to strength and conditioning at Synergee! Q What is your favorite movement? Our favourite moment is when Gemma would join us outside for workouts in the summer and stretch out on the grass Q Any advice for new folks starting at Synergee? Synergee is that you’re joining a family that makes you feel welcome and care about your well-being both in and out of the gym! #synergeefitness

February Athletes of the Month Nadia & Emma Rodeghiero This mother daughter duo has been consistent at the gym for the last 6 months AND following our accelerator nutrition program for the last 3 months!... They have each lost 18lbs (Nadia) and 19lbs (Emma) throughout their journey at Synergee Fitness. These girls deserve recognition for their dedication towards their health and fitness. Way to go you two!!! We are so proud of you When did you start at Synergee? We both started personal training at Synergee in July 2021 and continued on with classes in October. How has your fitness changed over the past few years? Before I joined Synergee, I had no experience nor interest in working out. Ever since I joined Synergee Fitness, I’ve felt motivated and determined to get stronger and become a better version of myself. (Emma) Before I joined Synergee, I ran 4 times a week and did the odd home workout. I knew that I wanted and needed to add training to my running routine to build strength. The past six months have been challenging but rewarding! (Nadia) Any advice for new folks at Synergee? Consistency is key for sure. We’ve been coming to the gym 4 to 5 times a week and we’ve noticed an improvement in our strength and endurance. There are days that you do not feel motivated to workout but the positive energy of the class will always make your workout a great one. Joining as a mother-daughter team has definitely helped with motivation. If you stay consistent you will be able to reach your goals! What are some of your goals for the upcoming months? In the upcoming months, we would like to become stronger and increase our personal records. We are also very intrigued and excited about being able to do a pull-up without any assistance. #synergee #athletes

Brotherly sisterly love From one gym @panettapeter to another@ginahuneau We had the privilege of donating all our recycled runners to the Underground Gym today! ... Thanks to all our amazing Synergee members for helping to make this happen #synergeefitness

Your Synergee team is wishing you a Happy New Year of good health and wellness. Take care of your body, it’s the only place you have to live! We are committed to helping you get in the best shape of your life who is ready? ... #synergeefitness

NEW YEARS EVE WORKOUT If you don’t have dumbbells for the exercises that require load use whatever you can find at home! #synergeefitness

3, 2, 1 GO!!! No skipping rope or Dumbbell at home? No problem! Substitute high knees for skipping... Use a filled water bottle, jugs of any liquid, or canned goods for dumbbell #synergeefitness

It’s beginning to look a lot like Christmas at Synergee

https://www.instagram.com/p/CIdy_qzhtbm/?igshid=mythdxxucwts

Try it out! LET’S GO Don’t have a Kettlebell? Use a dumbbell, sandbag , or any kind of load you can find at home to swing! #synergeefitness

Happy Sunday everyone - how’s your meal prep going?! . . . #nutrition #health #wellness #mealprep #food #fitness #tbay #thunderbay

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Do you really need a Personal Trainer? Benefit #4 They Can Help With Your Unique Requirements!... Everybody is different, and that means everyone’s abilities and requirements are different when it comes to exercise. This could be anything from having an old injury that requires special exercise to having a phobia that may impact on where or how you workout. For example, if you have an old knee injury that required surgery, but since then you haven’t done anything to rebuild the muscles or improve mobility, then you are going to need different exercises and goals than an athlete who is training to run a marathon. This is where a Personal trainers experience can make a huge difference to your training program.

Do you really need a personal trainer? Benefit #3 It’s Educational! That day you get your FIRST kipping pull up... ...and eagerly look at your trainer for approval Friday sweat session involved working on technique and improving highly skilled movements! How did @trochymchuk do it? Personal training sessions with coach @jesshuneau Getting to Synergee 5x a week Staying committed & consistent One of the primary reasons that someone should have a Personal Trainer is that they are trained in teaching others how to exercise. If you don’t get exercise right then you will never achieve your goals. If you don’t know which exercises are most effective for the goals you have, you are unlikely to achieve those goals. Having someone trained in how to execute certain tasks will greatly reduce the risk of injury and increase the effectiveness of your fitness routine.

No excuses, LET’S GO! #synergeefitness

12 days of Christmas Thank you everyone who came out to participate in our annual 12 days of Christmas workout! ...BIG thanks to @laceyosw for showing up in this adorable festive outfit... Merry Christmas to our amazing Synergee community #synergeefitness

Tip #5 - Shop local whenever possible. Farm to table will almost always yield a higher nutritional value, shorter transport times and less use of herbicides and pesticides. Shop at your local farmers market @tbaymarket for a wide variety of meats, fish, produce and much more. You can even order online @superiorseasonsfarmersmarket and have it delivered right to your door . . . #nutrition #tips #local #produce #health #wellness #tbay #thunderbay #synergee #synergeenutrition

Do you really need a personal trainer? Benefit number two: It can take weeks to form good habits, and even longer to break bad ones - and trying to do it on your own is hard work. Having a Personal Trainer is like having a good angel on your shoulder encouraging you in the right direction. They can help to argue with the bad angel in your head, and keep you on track to achieve your fitness goals.

Do you really need a personal trainer? There are so many reasons why a Personal Trainer is essential to achieving your goals, whether they be weight loss-based, to keep you accountable, to enhance your mood, to relieve built up stress or for athletic purposes. Here, we’ve given you one critical reason why you should have a Personal Trainer, as well as the benefits that you will achieve. Reason #1... They hold you accountable! How many times have you gone to bed and said to yourself, Tomorrow I’m going to wake up go to the gym and do an hour w orkout before I get ready for work, and then woken up and decided to sleep for another hour instead of exercising? This is where a personal trainer is critical to ensuring that you commit and stick to your fitness goals. If you’ve made an appointment to meet your trainer for a session then you are far more likely to still go then if you are just telling yourself you should go to the gym.

When you can fit in your favourite pair of JEANS again! How did @postcalldelirium do it??? Synergee Nutrition program (1st month in and DOWN 10lbs ) Synergee classes 5x a week (1 group training a week)... Staying the course... consistency! Making his health & fitness a priority during these challenging times Interested in making your nutrition a priority? Click the link in below for more information! https://synergeefitness.ca/nutrition/ This is not just available to Synergee members, anyone can sign up