Category: Getting Started

Getting Started with Group Ride

Group Ride Indoor Spin Class at Elevate Fitness in Dewitt and Liverpool

WHAT IS IT?

Group Ride is a huge calorie burner that builds great-looking legs! It’s a 60-minute cycling experience brought indoors. Roll over hills, chase the pack, spin the flats, climb mountains, and sprint to the finish! Feel the thrill of energetic music and group dynamics as you get all the benefits of authentic interval training. RIDE ON!

WHAT WILL I DO?

The “Ride” consists of ten tracks that make use of different terrains, speeds, and intensity levels to create a fun and highly effective interval-based cardiovascular workout. You will train a variety of speeds, resistance levels, and cycling positions that are all based on cycling principles. The speeds are controlled to ensure that everyone can “keep up.” As your fitness level and your confidence increase, you can crank up the resistance to challenge yourself even more.

The ten tracks have a specific training objective:
1. Ride – We jump on our bikes and begin the ride! Music kicks in, a few hellos to your neighbors, legs start turning over, and your body starts to get warm as you run through the cycling positions and techniques that will be used during the hour.
2. Terrain – The intensity begins to increase, and the workout feels like it really gets started. Sometimes the terrain is flat, sometimes it’s hilly, or maybe a mix of both, but it’s always an exciting ride.
3. Roll – The pace comes down but the intensity does not. Rolling hills keep the physical intensity of the ride rising while turning the workout feel toward strength-training.
4. Intervals – Repeated working sections, with quick recoveries between, push you toward higher intensity to increase your endurance.
5. Chase – Get in the race, get out of breath, and challenge your fitness! The first physical peak of the workout improves your endurance by motivating you to break away from the pack.
6. Spin – An opportunity to pull back the intensity and gather yourself, but also an opportunity to pick up the pace if you want to train endurance with smooth, quick pedaling. This is the calm after one storm and before the next one.
7. Climb – The road turns upward. The feel returns to strength. You’ll notice the results in your legs from the heaviest resistance of the workout, as you challenge yourself to reach the top of a mountain peak.
8. Sprint – With just four minutes of work left, you’ll empty your tank in a race to the finish line. You’ll finish this energetic sprint feeling spent but exhilarated.
9. Celebrate – You’ll feel a sense of accomplishment as you look back on your workout while you take an easy spin to cool down from a great ride.
10. Stretch – Wrap up your recovery and relax from your ride with some stress reversal for your muscles to make sure you’ll walk as tall as you feel.

IS IT FOR ME?

If you want to improve your cardiovascular fitness, burn calories, burn fat, shape and strengthen your lower body, and have fun doing it, then Group Ride is for you. Group Ride attracts people with all different levels of exercise experience, fitness, and exercise goals because you control the intensity of your workout by adjusting your own bike during class. Group Ride is ideal for:
• Men and women, conditioned or deconditioned exercisers, and those with or without cycling experience
• New exercisers looking for simplicity and the ability to work as hard as they want
• Avid cyclists looking for an indoor, off-season, or bad-weather-day cycling option
• Anyone looking to add variety to their workout
• Anyone looking for a low-impact option to build cardiovascular fitness

HOW OFTEN SHOULD I DO IT?

Group Ride is a cardio workout, so you can do it once a week in conjunction with other workouts or you can do it almost every day as your primary exercise routine. A beginner to exercise would not want to do too much too soon, but as fitness levels and the ability to recover improve, workout volume and intensity can increase. How you feel is the best gauge of your body’s recovery requirements between workouts.

HELPFUL HINTS? Just remember that it will only be your first class once. After attending Group Ride three times, you will start to feel like a pro.

These tips will ensure your success and enjoyment:
• Wear appropriate workout clothing that is loose or flexible in the legs and in which you are comfortable getting sweaty. You will sweat a lot in Group Ride!
• Bring a towel and a large water bottle.
• Cycling shorts, while not absolutely necessary, are padded and give a little extra comfort where needed.
• Regular workout shoes work fine for Group Ride, but some choose to invest in cycling shoes once they are hooked on the class.
• Arrive 15 minutes before class and introduce yourself to the instructor. Most importantly, the instructor will help you set up your bike, but he or she will also let you know what to expect and answer any questions you may have.
• It is not necessary to be up front, but choose a bike where you have a clear view of the instructor.
• Speak with the instructor at the end of class to ask questions and to check in about your experience.

HOW WILL I FEEL? It is perfectly normal to feel apprehensive and nervous before your first Group Ride class. Most of us do not like to be “new” at something. Learning the feel of the bike seat and how to ride a stationary bike may take a bit of time. It is good to attend your first few classes with this simple objective in mind: try not to concentrate so much on the quality of your workout — that will come later as you become more familiar with cycling. During your first few classes, remind yourself that you have to start somewhere. It might seem like the class is moving a little faster than you would like, especially if the terminology and movements are somewhat unfamiliar. Keep in mind that the goal is to elevate your heart rate, and as long as you keep moving you are doing that. Success is all about increasing your fitness and workout intensity over time, not about doing it all in one class. In addition, your rear end may feel uncomfortable in the beginning, but you will adapt and each class will become more comfortable. After class, know that your muscles may be sore. This is because your body is adjusting to the demands of the new activity. It is perfectly normal. Once your body begins to adapt and you become more comfortable with the equipment, the terminology, and the flow of the class, you will find that Group Ride is a fun and addictive workout!

Ready to take the Ride of your life? Find our class schedules here, download our Getting Started with Group Ride Guide here and remember your first class is always FREE at Elevate Fitness!


 

Getting Started with Group Groove

Group Groove Class at Elevate Fitness in Dewitt and Liverpool

 

WHAT IS IT?

Group Groove will make you sweat with a smile during this energizing hour of dance fitness. It’s a sizzling cardio experience that is a fusion of club, urban, and Latin dance styles set to the hottest current hits and the best dance songs ever produced! IF YOU CAN MOVE, YOU CAN GROOVE!

WHAT WILL I DO? Group Groove’s cool approach will have you moving to a variety of dance styles, including Disco, Club, Hip-Hop, Jazz, Latin, Musical Theater, African, Swing, Country, and more! Ten tracks with top-charting songs will get your heart pounding and sweat pouring as you feel the freedom of dance. Each track has been expertly choreographed to be easily followed and with a specific fitness and workout aim:

1. Warm-Up – We hit the dance floor early with dance-inspired moves designed to help us get our Groove on!
2. FirstDANCE – Not wanting to peak too early, this track helps us get our “dance face” on. Mostly low-impact dance moves help us continue to warm up and get to work!
3. PartyDANCE – The Groove party has really started now! Sometimes Latin-inspired, sometimes the best of Disco…but no matter what, this one puts a smile on your dial and gets the heart working.
4. LowDANCE 1 – We work on shaping and toning the legs and glutes with dance styles that drop us low in the legs so we feel the burn…did we say urban, anybody?!
5. CardioDANCE 1 – As the name implies, this one serves up the work, meaning hearts will be pounding and sweat will be pouring! Could cardio really be this fun???
6. LowDANCE 2 – The low-down on this track is that we get lower than before. This one is designed to give us a “leg training hangover.” Urban tunes will drive this track.
7. CardioDANCE 2 – Climb to the second cardio peak with this hot, sweaty, and pounding Groove!
8. BreakDANCE – Not to be confused with resting…this is the calm before the storm.
9. Finale – The class finishes on an emotional and physical high with this big dance fusion!
10. Cool Down – Think slow, cool dance – the one before you go home. We’ll stretch out those dancing muscles to make sure you recover and are ready for your next Groove!

IS IT FOR ME?

Group Groove is for anyone of any age who wants to have fun…lots of fun, and sweat a ton! Group Groove is ideal for:
• Anyone looking for a fun way to get a great cardio workout
• Those who might find “exercise” a bit too serious and just need to smile
• Anyone who has danced in their bedroom while using a hairbrush as a microphone
• Anyone who can’t stop tapping their foot or wiggling their hips whenever they hear any song
• Those who just want to express themselves
• Anyone who wants to feel young again
• Anyone who watches Dancing with the Stars or So You Think You Can Dance

HOW OFTEN SHOULD I DO IT?

Because Group Groove is an all-out cardio-fitness jam, you can do it once a week or Groove every day. How you feel is your best gauge of your body’s recovery needs between workouts. Keep in mind, the more you Groove, the cooler you’ll be!

HELPFUL HINTS? Just remember that it is only your first time once! These tips will ensure your success and enjoyment:
• Wear comfortable workout attire. Most people wear sweatpants, cargo pants, or shorts with tanks or t-shirts. Basically anything that makes you feel cool and lets you move.
• Wear comfortable athletic shoes. We suggest not wearing platform shoes.
• Bring a water bottle and a towel.
• Arrive 15 minutes before class and introduce yourself to the instructor. The instructor will answer any questions you may have to help put you at ease.
• Stand close to the center of the room so you can see the instructor clearly. It is not necessary to be at the front, and having a couple of other participants in front of you can help provide visual information about the movements.
• Try to ignore any mirrors in the room, as they can be distracting. Just have fun and remember that the instructor is the best source of visual technique information.
• Speak with the instructor at the end of class to ask questions and to check in about your experience.

HOW WILL I FEEL?

It’s perfectly normal to feel apprehensive and nervous before your first Group Groove class. Once you get your first class out of the way, much of the apprehension will disappear. Remember there is safety in numbers. Allow yourself to have fun because, as long as you’re going in the general direction, you’re hip! During class, time will fly! You might experience mixed emotions. Just go with it. Remind yourself you are new. Adults often have very high expectations of themselves, but you have to start somewhere. It might seem like the class is moving a little faster than you would like. That is simply because the terminology and movements may be new to you. With each class, you will become more comfortable and confident. After class, you’ll probably be disappointed that the class is over. You’ll be amazed that an hour is already gone. You may be surprised the next day that you are sore all over. This is a great sign; it means you got a great workout even while you were smiling and laughing.

If you’re ready to find YOUR Groove – remember your first class is always FREE at Elevate Fitness. Download the Group Groove Getting Started Guide here, and check out our schedule of classes here.


 

Getting Started with Group Power

Group Power Class at Elevate Fitness in Liverpool and Dewitt

WHAT IS IT?

Group Power will blast all your muscles with a high-rep weight training workout. Using an adjustable barbell, weight plates, and body weight, Group Power combines squats, lunges, presses, and curls with functional integrated exercises. Dynamic music and a motivating group atmosphere will get your heart rate up, make you sweat, and push you to a personal best! POWER UP!

WHAT WILL I DO?

Group Power combines traditional strength exercises and the hottest functional training moves, utilizing a barbell, weight plates, and your body weight to make you fitter and stronger. High-rep training and athletic movements are key components of this results-driven workout. Group Power is developed with a periodized approach to ensure you are constantly changing your workout and challenging your body.

Ten tracks are expertly programmed with specific workout objectives:
1. Warm-Up – We grab the barbell with lightweight and introduce many of the exercises you’ll be doing over the next hour, warming the body and practicing the movements.
2. Legs – Working the big muscles first, we do Squats and sometimes add in Lunges to get the heart rate going and ignite a fire in the legs, creating great shape and definition.
3. Chest – We strengthen the chest with a variety of exercises, such as the Chest Press, Chest Fly, and Push Ups. You’ll often find new twists on these exercises to maximize your results!
4. Back & Legs – Full-body exercises like Deadlifts, Deadrows, and the Clean & Press really fire up the back and hamstrings and get the heart rate up! Plus, you’ll learn innovative Power movements like the Power Clean, Deadsquats, Reverse Flys, and the Single-Arm Row.
5. Triceps – Shape, build, and define the back of the arms with Tricep Presses, Extensions, Pullovers, and Kickbacks. But beware of the Tricep Push Ups – they’ll push you over the top!
6. Biceps – The best of high-rep weight training, combined with new and unique biceps exercises. Experience the difference with variations on barbell curls, wide grip, offset grip, bicep rows, and even weight plate work.
7. More Legs –This is functional integrated training at its best. Challenge your legs with Power Lunges, Crouches, lateral movements, balance challenges, offset loading, and even plyometrics! You’ll feel like a pro when you learn these moves!
8. Shoulders – A ton of exercises to give you great-looking shoulders. Work the front, top, and back of the shoulders with Upright Rows, Shoulder Presses, Lateral Raises, and Rear Delt Extensions. Plus, groundbreaking functional movements will make you feel like an athlete in training!
9. Core – Concentrate on your core with exercises that train the front, back, and sides of your midsection. There’s always a new way to shake up the routine and ensure your core is strong, solid, and good looking!
10. Stretch – You’ve earned it. Stretching out the muscles from head to toe helps improve overall range of motion and muscular recovery.

IS IT FOR ME?

Group Power is for just about everyone. Strength training is essential to staying healthy, and Group Power is ideal for:
• New exercisers because of the simplicity of the class
• Men and women of all ages because you get to select how much weight you use.
• Anyone who wants a fun way to add strength training to their workout
• Athletes looking for a training edge
• Women because weight-bearing exercise is proven to reduce the incidence of osteoporosis
• The time-pressed exerciser because one hour two times per week delivers results fast
• Serious weight trainers that want to challenge their muscles in a different way

HOW OFTEN SHOULD I DO IT?

Group Power is designed to be done two to three times per week. It is recommended that you not exceed three times in one week. This is not a case of “the more you do, the better.” The body needs time to recover in order to grow stronger. For at least your first month of Group Power, twice a week is sufficient. A schedule allowing for two days of rest between class experiences is ideal.

HELPFUL HINTS? Remember that your first class only happens once. After attending Group Power three times, you will get into the rhythm of things and will start to feel like a pro.

These tips will ensure your success in your first few classes:
• Wear comfortable workout clothing and comfortable athletic shoes.
• Bring a towel and a water bottle.
• Some people prefer to wear weight training gloves, but they are certainly not essential.
• Arrive 15 minutes before class and introduce yourself to the instructor. The instructor will help you set up your equipment, provide starting weight recommendations, and answer any questions you may have to help put you at ease.
• It is not essential that you be up front, but stand near the center of the room and where you have a clear view of the instructor.
• Your instructor will coach you and include exercise options to ensure your success.
• You should feel comfortable stopping at any point in a track, either to rest or adjust your weight.
• Speak with the instructor at the end of class to ask questions and to check in about your experience.

HOW WILL I FEEL?

It is perfectly normal to feel apprehensive prior to your first Group Power class. Once you get your first class out of the way, much of that apprehension will disappear. Remember, there is safety in numbers. You will be amazed at how many others will be willing to help you. The objective of your first few classes is to familiarize yourself with the format, the equipment, and the technique of the various exercises. The instructor will probably recommend a starting weight or weights that may seem too light to you at first. Keep in mind that you will be doing high numbers of repetitions, and the lighter weight will help you learn proper technique from the beginning. Allow yourself to be a student; proper technique leads to safer, more effective exercises, and better results. After you get the feel, you can slowly start to increase your weight selections to increase your workout intensity. Talk to the instructor after class to let him or her know how you felt and if anything felt particularly challenging for you. The instructor will then make recommendations for your next class. Keep in mind that you may be sore for several days afterwards because your body is adjusting to the new demands on your muscles. This is perfectly normal. Have fun during your Group Power experience as you build strength, confidence, and a sense of accomplishment that comes with improved fitness.

Get your power on, your first class is always FREE at Elevate Fitness. Download our Group Power Getting Started Guide here and check out the class schedules over here!


 

Getting Started with Group Fight

Group Fight Class at Elevate Fitness in Dewitt and Liverpool

WHAT IS IT?

Group Fight™ is a gripping hour that burns a ton of calories and builds total body strength. Tap into the hottest mixed martial arts movements done at a rapid-fire pace to smash your cardio fitness! From the boxing ring to the fighting cage, Group Fight combines cutting-edge moves with thrilling music. This electric experience is addictive! FIGHT FOR IT!

WHAT WILL I DO?

Group Fight is an explosive cardio workout fueled by MMA moves from inside and outside the octagon. You are your own opponent in this high-energy experience that borrows training styles from mixed martial arts, kickboxing, Muay Thai, karate, functional athletic training, and more!

The hour is divided into ten parts, each with its own objective:
1. Warm-Up – Steadily warm your body with simple upper-body boxing moves and basic footwork. Consider this a rehearsal for the workout ahead!
2. Box – Get straight into the workout with upper-body boxing moves. Jabs, hooks, and crosses coupled with authentic footwork keep you on your toes.
3. Muay Thai – Lower-body work is introduced with movements borrowed from the exciting Muay Thai discipline. Think sharp elbow and knee strikes, all with power and gusto!
4. Kicks – Consider this a working and rehearsal track combined – concentrating on your kick technique is a great way to define and strengthen your lower body.
5. Mixed Martial Arts – Anything goes! Upper-body and lower-body strikes are combined in exciting and intense combinations, all to take your cardio fitness to a whole new level.
6. Super Box – Take the Box track and supersize it! Harder, faster, and more intense. Did we say harder and faster?!
7. Mixed Martial Arts – This second round of Mixed Martial Arts is not all-out like the first. You have a chance to catch your breath as you prepare for the next working round. Here we train additional elements like balance and kick finesse.
8. Muay Thai – Empty your tank as you hit the final cardio peak by using the best strikes Muay Thai has to offer!
9. Conditioning – It can be core conditioning, leg conditioning, upper body conditioning, or a combination of each. You will get results!
10. Cool Down – Stretch and recover with basic flexibility training, with the addition of kata sequences from various martial arts disciplines.

IS IT FOR ME?

Group Fight is for anyone wanting a challenging, athletic, and motivating workout in a realistic time frame. Group Fight would be ideal for:
• New exercisers, because the workout is a blast and you have the ability to adjust the level of challenge to suit yourself
• Anyone wanting to add variety to his or her training and improve timing, precision, and focus
• Anyone who wants great shoulder and arm definition while punching and kicking the stress out of their lives
• Men and women who want to get a great cardiovascular workout while getting as far away from “aerobics” as possible

HOW OFTEN SHOULD I DO IT?

Group Fight is a cardiovascular training workout, so you can do it once a week in conjunction with other workouts or you can do it almost every day as your primary exercise routine. A beginner to exercise would not want to do too much too soon, but as fitness levels and the ability to recover improve, workout volume and intensity can increase. How you feel is the best gauge of your body’s recovery needs between workouts.

HELPFUL HINTS?

These tips will ensure your success and enjoyment:
• Wear comfortable workout attire in which you can get sweaty. Most people wear shorts and a t-shirt or athletic wear. Make sure your clothing allows freedom of movement for kicks and punches.
• Wear comfortable athletic shoes. Training-style shoes are recommended because there is a lot of lateral movement in Group Fight. While running shoes will work, they are designed for moving forward and do not offer much lateral support.
• Bring a water bottle and a towel.
• Arrive 15 minutes before the workout and introduce yourself to the instructor. The instructor will answer any questions you may have to help put you at ease.
• Stand close to the center of the room so you can see the instructor clearly. It is not necessary to be at the front, and having a couple of other participants in front of you can help provide visual movement information.
• Catch up with the instructor at the end of the workout to ask questions and to check in about your experience.

HOW WILL I FEEL?

It is perfectly normal to feel apprehensive prior to your first Group Fight experience. Once you get your first workout out of the way, much of that apprehension will disappear. Remember, there is safety in numbers. You will be amazed at how many others will be willing to help you. During the workout, time will fly! You might experience mixed emotions. Just go with it. Remind yourself you are new. Adults often have very high expectations of themselves, but you have to start somewhere. It might seem like the workout is moving a little faster than you would like. That is simply because the terminology and movements may be new to you. With each workout, you will become more comfortable and confident. After the workout you will be excited to have your first experience under your belt. Keep in mind that you may be sore for several days afterwards because your body is adjusting to the new demands on your muscles. This is perfectly normal. Just have fun during your Group Fight experience as you build fitness, confidence, and a sense of accomplishment!

If you’re ready to unleash your inner Fighter, don’t forget that your first class is always FREE at Elevate Fitness. Check out the class schedules here and download the getting started guide for Group Fight here.


 

Getting Started with Group Centergy

Getting Started with Group Centergy at Elevate Fitness in Syracuse

WHAT IS IT?

Group Centergy will grow you longer and stronger with an invigorating 60-minute mind-body workout. It incorporates yoga and Pilates fundamentals with athletic training for balance, mobility, flexibility, and the core. Emotive music drives the experience as you breathe and sweat through this full-body fitness journey. REDEFINE YOUR SELF.

WHAT WILL I DO? Group Centergy has a consistent format that will enable you to get comfortable with movements and to see your health and well-being improve. The workout consists of 10 tracks, accompanied by emotive music, that have specific workout objectives.

1. Focus – Athletic, functional, full-body movements kick off the journey to get your mind and body warm.
2. Salutations – The sweat really starts here as traditional yoga postures are repeated, building strength and stamina.
3. Challenge – Standing yoga poses put the lower body on notice during this physical highpoint track. This is a full-body track that will leave you shaking.
4. Balance – The energy pulls back, allowing you to focus inward and concentrate on balance, but you are still working and burning calories.
5. Core BACK – Core training for the often-neglected back area will create muscle balance and improve posture.
6. Core FRONT – Uses inspiration from one of today’s most popular exercise trends, Pilates, to strengthen your abs and stabilize your pelvis.
7. Hips – Exercises promote both stability and mobility through the hips, which translates to a healthy and pain-free back and spine.
8. Spirals – Includes rotational movements to improve the mobility, flexibility, and stability of the spine, all requisites to feeling and staying young!
9. Folds – Lower back and hamstrings stretches are the antidote for a physically and mentally stressed body.
10. Restore – Also referred to as a mini vacation, you’ll be ready to take on all physical and mental challenges by the end of this track as you recover from the workout.

IS IT FOR ME?

Group Centergy is truly for everyone, removing barriers of age, gender, and fitness background. The nature of the program makes it easy for everyone to achieve success, master techniques over time, and return for more.

Group Centergy is perfect for:
• New exercisers because the program makes it easy to work at your own pace
• The “fit-it-in-where-you-can” exerciser, because Group Centergy is a timely way to increase strength, flexibility, and to relax – all in one hour
• The athlete, because it keeps your body in peak condition, helps fight injury, and facilitates quick recovery
• Men and women of all ages and fitness experiences that want to enjoy the mental benefits of a mind-body discipline

HOW OFTEN SHOULD I DO IT?

Group Centergy can be done as often as you like. How you feel is the best gauge of your body’s recovery needs between workouts. It is important that you gradually build a regular class schedule, being careful not to push too far, too fast. During your first four weeks, we recommend you do no more than three Group Centergy classes per week.

HELPFUL HINTS? Remember that it is only your first time once. After attending Group Centergy three times, you will become much more comfortable with the flow of the class and the movements and poses involved.

These tips will ensure your success in your first few classes: • Wear comfortable workout clothing that moves well with your body.
• Bring a towel, a water bottle, and a yoga mat. Even if the club provides mats, they are a worthwhile purchase once you are hooked on the class.
• Arrive 15 minutes before class and introduce yourself to the instructor. The instructor will answer any questions you may have to help put you at ease.
• Stand close to the center of the room so you can see the instructor clearly. It is not necessary to be at the front and having a couple of other participants in front of you can help provide visual information about the movements.
• Try to ignore the mirrors in the room, as they can be distracting. Just have fun and remember that the instructor is the best source of visual technique information.
• Your instructor will coach you, including movement and pose options, to ensure your success.
• Speak with the instructor at the end of class to ask questions and to check in about your experience.

HOW WILL I FEEL?

Typically adults do not like to be “new” at anything, and they have high expectations of their first performance. It is important to understand that Group Centergy is a journey, not a destination. The goal at first should be to start the journey to improved physical and emotional well-being. During class, you will feel more aware of your body than ever because of the newness of the experience and the nature of the workout. Some of the movements and postures may feel quite different than your everyday movements and even awkward as a result. The class might also seem like it is moving a little faster than you would like because the terminology is somewhat unfamiliar. With each class, you will become more comfortable and feel more successful. Talk to the instructor after class to let them know how you felt and if anything felt particularly challenging for you. The instructor will answer your questions and address your concerns to help you achieve greater success in your next class. Keep in mind that you may be sore afterward because your body is adjusting to the new demands on your muscles. This is perfectly normal. Above all, don’t forget to have fun as you start your Group Centergy journey.

If you’re ready to try out Centergy, don’t forget that your first class is always FREE at Elevate Fitness in Dewitt and Liverpool. Check out our class schedules here, and download this Getting Started Guide here.


 

Getting Started with Group Blast

Group Blast Class at Elevate Fitness Clubs

WHAT IS IT?

Group Blast is 60 minutes of cardio training that uses The STEP in highly effective, athletic ways. It will get your heart pounding and sweat pouring as you improve your fitness, agility, coordination, and strength with exciting music and group energy. HAVE A BLAST!

WHAT WILL I DO?

Group Blast is a one-hour, results-driven cardio workout that uses The STEP as its primary training tool. Simple, athletic movements and an adjustable step height enable you to determine the intensity that is just right for you. The workout is inspired by functional integrated exercises, circuit training, and sports drills to make you feel like an athlete in training. And the best part is you will HAVE A BLAST because all of the exercises are set to motivating, energetic music. Every Group Blast workout has 10 tracks, and each track has a specific training objective.

Here is a breakdown of what you will experience:
1. Warm-Up – Get the workout started right with a full-body warm-up that gives you a chance to learn and practice movements that will be used later in the hour.
2. Skills – This is more than just skills practice – it’s real skills training with The STEP. The music speeds up, the heart rate increases, and you really start to burn some calories!
3. Cardio Push – This workout phase will push your cardiovascular fitness as you have a chance to lift off The STEP and “get some air!” The movements are intense but simple so that everyone can push themselves at the right level.
4. Strength – Strengthen, tone, and define the legs, glutes, and core with functional integrated exercises. This part of the workout is the best of both worlds – strength, and cardio!
5. Cardio Surge – Climb toward the first cardio peak as you move over and around The STEP. Lateral movements improve your overall fitness and everyday performance. Cardio Surge is more challenging than Cardio Push, but the interval-style training ensures that everyone has a chance to catch their breath.
6. Agility – This track takes you to the top of the first cardio peak. The STEP becomes a target for training speed, agility, and power with moves like high knees, tire running, and broad jumps – just to name a few!
7. Integration – Your legs and heart get a chance to recover as the cardio intensity lowers. But you’re still working to train the backside of the body and important motor skills like balance, as you prepare for the final cardio peak that follows.
8. Cardio Blast – When you get to Cardio Blast, it’s game on! This track features athletic moves strung together in a circuit-style approach. You could be doing plyometric jump training, strength work, or speed drills – all designed to help you reach the final cardio highpoint of the hour. You might almost feel like you’re in boot camp, and you will definitely see the results!
9. Conditioning – As with any great training experience, cardio is followed by conditioning. You get a minute to recover the heart rate, and then you begin to work on defining the core and toning various parts of the upper body.
10. Mobility – Recover like an athlete in this final phase of the workout. Stretching to music will improve range of motion, aid in muscular recovery, and prepare you for whatever comes next in your day.

IS IT FOR ME?

Group Blast is ideal for you if:
• You want an athletic, energetic, exciting, results-oriented workout.
• You are a new exerciser or getting back into fitness, because there is a variety of intensity options offered, from step height to exercise variations.
• You want to add training variety to your workout routine, including speed, agility, strength, power, balance, coordination, and plyometrics.
• You are experienced or brand new to training with The STEP, because Group Blast is more about the physical workout rather than the mental complexity of many freestyle step classes. We’ve taken out the fancy and injected some athleticism into your workout to deliver fantastic results!

HOW OFTEN SHOULD I DO IT?

Group Blast is a cardiovascular training program, so you can do it once a week in conjunction with other workouts or most every day as your primary exercise routine. If you are just starting (or restarting) a workout routine, you would not want to do too much too soon, but you can increase the frequency and intensity of your Group Blast workouts as your fitness and recovery ability improve. How you feel is one of the best ways to gauge your body’s recovery needs between workouts.

HELPFUL HINTS?

These tips will help ensure your success and enjoyment in Group Blast:
• Wear comfortable clothing that you don’t mind getting sweaty. Most people wear athletic shorts or pants and t-shirts.
• Wear comfortable athletic shoes. Training-style shoes are recommended because there is a lot of lateral movement in Group Blast. While running shoes will work, they are designed for moving forward and do not offer as much support for side-to-side movements.
• Bring a water bottle and a sweat towel.
• Arrive 10-15 minutes before the start time and introduce yourself to the instructor. The instructor will help you select your step height, give you an overview of the program, and answer any questions you may have.
• Stand close to the center of the room so you can clearly see the instructor. It is not necessary to be in the front row, and having people in front of you can be helpful visually.
• Try to ignore any mirrors in the group fitness room – they can be distracting. The instructor will be doing the workout with you, and they are the best source of visual information.
• For the first few times you do Group Blast, just concentrate on how to do the basic movements and learn some of the names of moves. While the arm movements each have an athletic purpose, they are all completely optional. Foot placement is most important, so focus on how your legs and feet move before thinking about the upper body.
• Catch up with the instructor at the end of your first workout to ask questions and check in with them about your experience.

HOW WILL I FEEL?

It is perfectly normal to feel apprehensive prior to your first Group Blast experience. Once you finish your first workout, much of that apprehension will disappear. Remember, there is safety in numbers – you may be surprised at how many people in the room are willing to help you. In Group Blast, time will fly! You might experience mixed emotions as you try to get the hang of some things – just go with it! As adults, we often have high expectations of ourselves, but we all have to start somewhere. At times, you might feel like the workout is faster than you would like – that is because the training style and terminology may be new to you. So before you make a decision if Group Blast will become your workout of choice, we suggest you try the workout three times because you will become more confident with each and every Group Blast experience! You should feel a sense of accomplishment and excitement after your first Group Blast workout. Remember to talk to the instructor and let them know how you felt and if anything was particularly challenging for you. This helps the instructor make recommendations for your next workout. Keep in mind that you may be sore in the days following your Group Blast workout – this is a totally normal way of your body adjusting to the new demands on your muscles. Most of all, remember to have fun during your Group Blast experience as you build confidence and improve your overall fitness!

And if you’re ready to blast off, remember – your first class is always FREE at Elevate Fitness in Dewitt and Liverpool! Download the full Getting Started guide here, and check out our class schedules here!


 

Getting Started with Group Active

WHAT IS IT?

Group Active gives you all the fitness training you need – cardio, strength, balance, and flexibility – in just one hour. Get stronger, fitter, and healthier with inspiring music, adjustable dumbbells, weight plates, body weight, and simple athletic movements. ACTIVATE YOUR LIFE!

WHAT WILL I DO?

In 60 minutes you’ll do it all: cardio, strength, balance, and flexibility! This will be achieved over 11 tracks, each with a specific focus. Each track has motivating music to guide you through your workout:

1. Cardio Warm-Up – Gets you loose, warm, and ready to go for the workout with some basic, simple movements.
2. Cardio Basics – The cardio work starts to build and sweat starts to drip as we step up and down on The STEP® to increase the heart rate.
3. Cardio Intervals – Two words…lungs and legs! Cardio training goes up another notch with interval training mixed in to focus on lower body strength.
4. Cardio Peak – 20 minutes of cardio training finishes off with a bang in this high-energy track making use of athletic step movements.
5. Active Recovery – Simple movements bring your heart rate down and get you ready for strength training.
6. Back & Legs – Time to grab the dumbbells. Exercises like Deadrows, Reverse Flys, Lunges, and Squats are performed to make you stand taller and stronger!
7. Chest – Now we move to the front of the body with dumbbell exercises such as Chest Presses, Chest Flys, and even a few Push Ups!
8. Arms – Finish off the upper body using small muscle group exercises, such as Bicep Curls, Tricep Presses, Tricep Extensions, and Shoulder Presses. Your arms will be leaner and stronger.
9. Balance – Focuses on improving your balance to assist in your coordination, athleticism, and posture – it will make you smile!
10. Core – The final strength track ensures your core muscles are strong so you can do more…and so your abs look great!
11. Flexibility – Stretching ensures flexibility and recovery, so you’ll be ready for your next Group Active class!

IS IT FOR ME?

Group Active is perfect for:

• Anyone that is new to exercise or that has not exercised in a long time.
• Those that are just unsure of where to begin with exercise.
• Infrequent exercisers that want a well-rounded workout.
• Individuals with busy schedules that need a comprehensive, time-efficient workout.
• The experienced exerciser that wants to be able to work hard and do it all in one hour.

HOW OFTEN SHOULD I DO IT?

Group Active is designed to be done one to three times per week. You should allow your body at least 24 hours of rest in between workouts so that your muscles can recover and become stronger.

HELPFUL HINTS?

Remember that your first class only happens once. After attending Group Active three times, you will get into the rhythm of things and should feel like a pro. These tips will ensure your success in your first few classes:

• Wear comfortable workout clothing and comfortable athletic shoes.
• Bring a towel and a water bottle.
• Arrive 15 minutes before class and introduce yourself to the instructor. The instructor will help you set up your equipment and answer any questions you may have to help put you at ease.
• Stand close to the center of the room so you can see the instructor clearly. Have a couple of other participants in front of you because they can help provide visual information about the movements.
• Your instructor will coach you and include exercise options to ensure your success.
• Speak with the instructor at the end of class to ask questions and to check in about your experience.

HOW WILL I FEEL?

You may feel apprehensive or nervous before your first class. No one likes to be “new” at anything. Group Active instructors are trained to help you feel successful, so be sure to let them know you are new to the class. During the first few classes, you may feel awkward and even uncoordinated at times. After this, you will feel more comfortable because you will be familiar with the class format, terminology, exercises, and equipment. Start with light weights and the 4″ STEP platform with no additional risers. Be prepared to get warm and to break a sweat. As you become more confident, you’ll be able to increase the intensity of the workout to suit your specific needs. After class, you will feel a sense of success from getting your first class under your belt. It is important to know that you may be sore for several days afterward because your body is adjusting to the new demands on your muscles. This is perfectly normal. Enjoy the sore muscles; you earned them!

Want to give it a try? Remember – your first class is always FREE at Elevate Fitness in Dewitt and Liverpool. Download your Getting Started in Group Active Guide here, and check out our class schedules here.


 

Getting Started with Group Core

Group Core at Elevate Fitness

 

Group fitness classes can get you real results, real fast. And Group CORE is one of the classes our members and guests are raving about. Here’s what it’s about, what to expect and how to get started.

WHAT IS IT?

Group Core trains you like an athlete in 30 action-packed minutes. A strong core, from your shoulders to your hips, will improve your athletic performance, help prevent back pain, and give you ripped abs! Expert coaching and motivating music will guide you through functional and integrated exercises using your body weight, weight plates, a towel, and a platform – all to challenge you like never before. HARD CORE!

WHAT WILL I DO?

Your workout session will consist of 5 tracks that have very specific training objectives. Each track is supported with great music to push you through a variety of exercises:

1. CorePREP – Quickly warms you up and gets you ready to tackle the workout.
2. CoreMAX – Uses maximum muscle and effort to train your core using functional, athletic movements in a circuit training approach.
3. CoreINTEGRATION – Uses a circuit training approach that includes total-body exercises focusing on the back and glutes.
4. CoreSTABILITY – Hones in on the muscles that keep the spine stable – control is the name of the game.
5. CoreMOBILITY – Brings it home with traditional abdominal training – your abs will be burning!

IS IT FOR ME?

Group Core will be ideal for:

• Those seeking an athletic training session
• Anyone wanting great-looking abs
• Those needing to be faster, quicker, and stronger
• Individuals who are short on time and need a challenging, quick workout
• Athletes, former athletes, and “wannabe” athletes
• Those into the latest and hottest training methods

HOW OFTEN SHOULD I DO IT?

To get great results, participate in Group Core one to three times per week, with a rest day between classes. Group Core will fatigue your core muscles, so any type of strength or resistance training should not be done afterward. If you are up for the challenge, you can always add Group Core before or after a cardio workout.

HELPFUL HINTS?

Just remember that it is only your first time once! After attending Group Core three times, you will feel like a pro. These tips will ensure your success and enjoyment:

• Wear comfortable workout clothes and athletic shoes.
• Bring a water bottle and a light towel at least 30 inches long.
• Arrive 15 minutes before class and introduce yourself to the instructor. The instructor will brief you on what you need and help you get set up for class – they’ll put you at ease.
• Stand close to the center of the room so that you can see the instructor clearly and have a couple of people in front of you, as they can help provide you with visual information.
• Your instructor will coach you and include many options for the exercises to ensure your success.
• Catch up with the instructor at the end of class to ask questions and check in about your experience.

HOW WILL I FEEL?

Group Core includes the latest athletic and functional training exercises. Some of the movements will be new to you. As you attend Group Core more often, you’ll learn how to execute the movements better and better. Allow yourself to be a student; learn the movements and how to effectively move through space. This is an important part of functional training. During your first few classes, you may not execute some of the movements properly – this is normal, you are in learning mode. You might experience fatigue in muscles outside of the core muscles, like the shoulders and the hips – this is normal, your support muscles have to get stronger to be able to train your core well. You might experience lower back fatigue – this is normal, your lower back is a group of muscles that should be trained just like the muscles on the front side of the core. You might feel rushed – this is normal, 30 minutes goes fast and Group Core is action packed with a ton of exercises. 30 minutes will go by in the blink of an eye. You will get a great total-body workout, and your abs will really feel it!

Check out the class in action:

Download the Getting Started (Group Core) Guide here! And don’t forget, your first class is always FREE at Elevate Fitness!


 

Get Up and Running with Elevate’s Walk to Run Program

You’ve probably heard of walk to run programs. You may even have seen them in the app store on your smartphone or heard about a co-worker or neighbor who used on to run their first race. When it comes to exercises that everyone can do, running immediately pops to mind for most people. Running is something most of us learn to do at a very young age, it requires almost no equipment (really, all you need are some sneakers) and you can do it almost everywhere. The appeal of running as a simple, go-to exercise is easy to understand.

But running is also a highly beneficial activity. From weight loss to disease prevention to increasing your heart health, the benefits are well documented and a quick Google search will provide you with hundreds, if not thousands, of unique benefits that running can provide you.

But let’s be honest – we did a lot of things effortlessly as kids that aren’t so effortless as adults. Not only that – our bodies were probably able to take a little more wear-and-tear when we were younger. That means that when we’re re-introducing running into our lives as adults, it’s important to learn the proper techniques and to use a training program that is both beneficial AND kind to our bodies.

Walk to run training programs abound. You can download apps like “Couch to 5K” to your smartphone for a couple of bucks and follow a simple plan that takes you from someone who only runs when being chased, to someone who runs happily.

The problem with these apps, or programs torn out of magazines, though, is that they lack customization. Maybe you ran in college but haven’t laced up in 20 years and you’re looking to get reacclimated. Maybe you’re ready to make a significant lifestyle change after a lifetime of being sedentary. Or maybe you’re just looking to lose a few pounds and prepare to run a 5K for a charity that’s near and dear to your heart.

Elevate Fitness in Dewitt and Liverpool, NY recently introduced their Walk to Run programs under the direction of former Y Running Coach, and now Elevate Fitness Director of Running, Kevin Collins. Collins has coached thousands of Central New Yorkers from elite athletes to seniors looking to reverse the ills of aging. What Kevin brings to the table that apps and articles can’t, is a personalized approach to coaching using years of science-backed training and research and personal experience.

Collins describes his Walk to Run program this way: “Walk to run is a 10-15 week program instructional program that bridges the gap between walker and runner by teaching core principles for progression and lifetime maintenance. When you finish the program you’ll be equipped to handle a daily 15 minute run without stopping – which is what we consider to be the baseline for all running progress!”

walk to run programs at Elevate Fitness

Walk to Run is a part of the Elevate Fitness Run Club. Some quick Run Club facts:

  • Networking within and between Elevate Fitness Dewitt and Liverpool participants with similar running abilities and goals.
  • Introduction to and maintenance of fundamental training concepts for lifetime optimal fitness and development.
  • Detailed training plans and logs for each seasonal program duration.
  • Free-floating access to over 14 running group sessions across CNY.
  • Direct guidance from a former World-class runner who has trained over 1,000 of all levels beginner to advanced throughout CNY – Kevin Collins – A 2:15 marathoner, was among the top five U.S. ranked Marathoners and Half-marathoners of 2003, a three-time Olympic Trials qualifier, and the 1st American finisher in the 1996 Boston Marathon.

If you’d like to learn more about how Collins can help get you “up and running” just fill out the short form below and he’ll reach out and tell you more about the Walk to Run and other Elevate Running programs!


 

Getting Started with Group Fitness and MOSSA

If you’re just getting started with Group Fitness, it can be overwhelming. Elevate Fitness Clubs alone offer over 130 classes a week in Syracuse.

At Elevate Fitness, we have three group fitness programs that we recommend for new exercisers:

Group Power, Group Active and Group Ride.

These are all a part of our MOSSA lineup of classes. MOSSA is the most respected developer of professional, high quality, enjoyable group fitness workouts in the health club industry today. MOSSA provides branded group fitness programs carefully designed and tested to deliver a fun and effective social exercise experience. Classes are created with the purpose to appeal to the largest audience possible.

Spearheaded by Cathy Spencer-Browning, VP of Programming and Training, MOSSA has the most comprehensive Program Development process, which includes an unsurpassed, methodical Testing Phase. Microsoft has recognized MOSSA’s commitment to engaging people and creating an exciting atmosphere that gets people moving and gets results. This is why they are the only group fitness program selected to be part of Xbox Fitness.

Each quarter, the MOSSA Program Development team creates a new release, or workout, for each program. Over 300 hours are poured into each and every release to ensure the participants’ enjoyment and success. This Testing Phase, which involves clubs and instructors, consists of 150 field test classes for just one workout, which guarantees the programming of music and exercise is motivational, safe, and effective.

So let’s talk about what makes Group Power, Group Active and Group Ride the three most recommended classes for new participants.

MOSSA's Group Power Class

Group Power uses adjustable barbells to build lean muscle and burn stubborn fat fast.

GROUP POWER is a great starting point for new folks who want a sweaty strength-training workout. Instructors are trained to coach the entire workout in a way that is accessible to first-time participants, and beginners can start with a lightweight on the adjustable barbell. Group Power uses loaded movement training to help people get muscle strong and movement strong. This program is especially popular with males of all ages.

 

MOSSA's Group Active Class

Group Active incorporates all the components of fitness into a single 60-minute class.

GROUP ACTIVE is perfect for first-timers who are ready to exercise. Because it combines cardio and strength training, Group Active is right for people who want to improve their overall fitness, general health, and movement health. Looking to get a lot of fitness in a single hour? Group Active is for you! The program also caters to new and deconditioned participants so everyone feels included.

 

 

MOSSA's Group Ride Class

Group Ride and other cycling classes are popular for two reasons: one, they’re great calorie burners and two, they’re as easy as riding a bike!

GROUP RIDE is a straightforward cardio workout on a bike, so it is ideal for participants who are ready to focus on their cardiovascular health while burning calories. You can use heart rate monitoring technology to view your results in real time at Elevate Fitness. This 60-minute cycling program is excellent for anyone who wants to work up a sweat without fear of a complicated workout – it’s as easy as riding a bike!

 

 

Add to the strength of the workout some amazing music and you’ve got a recipe for success! MOSSA music is a key to driving motivation and enjoyment for every program workout. MOSSA music is unique as it is customized and engineered for the workout experience. An exclusive arrangement with the industry’s top music producer, SAIFAM, with 13 music production studios around the world, ensures the highest quality, emotive, and heart-pounding music. Playlists include many of the most popular songs today complemented by chart-topping hits from the 70’s, 80’s, and 90’s, all to appeal to the largest audience possible.

But, really, don’t take our word for it. Try it out for yourself. Your first class is always free (just fill out the form below) at Elevate Fitness, so get in on the excitement and see how group fitness classes can help you reach your goals faster than you ever thought possible!


 

Manage your class schedule on our website and app!

How to book, modify and/or cancel class reservations using our mobile app:

 

How to book, modify and/or cancel class reservations using our website:

Get even more scheduling tricks with our schedule “deep dive” video:

Not a member yet? Try Elevate Fitness for FREE!

Success Tips from Certified Fitness Instructor, Darcy DiBiase

FITNESS SUCCESS TIPS from Certified Fitness Instructor, Darcy DiBiase

It happens to the best of us. You walk in, you sign up, you carry the key tag, but you never really find your gym groove. Sometimes the hardest part of getting started is just… getting started.

Have you seen Elevate Fitness? If you’re not a regular #gymshark it can be overwhelming. So what’s the best way to get started? I have an idea.

Pick a timeslot. Add it to your calendar: pretty paper or the latest tech with alerts to your watch, the idea is the same. Commit. Repeat. Give it two weeks. That’s how long experts say it takes *on average* to develop a new habit. (But we know you’re not average. You’re amazing!)

Maybe after two weeks you find that 5:30 pm is just not working for you, your dog, your boss, your hair, whatever. We get it. No hard feelings. Pick a new time slot and try again.

What about 5:30 am? Hey, at least no one is judging your hair. Seriously. When you pinky promise to a time slot at Elevate Fitness, you aren’t obligated to a sentence of “dreadmills” and gym bro’s. For every weekday time slot that fits perfectly into your life, there’s a ton of variety for what you can do when you report for duty. The more of those options you try, the less of a chore it becomes, the more fun you have and the more you want to try again.

Consider that early morning appointment… Monday-Friday you get 5 days of different group fitness options including

… all with certified instructors dedicated to your success. Maybe you like a smaller group vibe– check out team in training in the cage. You get your own personal trainer with a fresh WOD, at a fraction of the cost. Need a little less impact? Hop in the pool.

If you’re feeling a little intimidated by all that equipment on the floor, connect with a personal trainer. If you don’t, get out there: lift heavy and get after that cardio on one of a dozen different machines. Like hanging out between reps? Get hooked up with TRX.

Stretch it all out before you hit the showers and you can be on the road by 7:30 AM, even if you have to do your hair. Not a bad way to kick off another amazing day.

Yes, those first two weeks of building a new habit might be a challenge, but stick with it. Get out of your comfort zone and into your results zone. We’re looking forward to seeing you soon.

Not a member of Elevate yet? Try us for FREE!


 

Weight Loss 101: Getting Started

If you ask ten different people who’ve lost weight what the secret to their weight loss success is, you’ll get ten different answers. It’s not just because weight loss is an intensely personal experience, but because everyone’s perception of what actually did the trick can vary significantly from person to person.

When you add in the unending parade of misleading articles and resources online, countless self-appointed experts and an increasing demand on your time and energy and it’s no wonder why so many people struggle to create their own success stories with weight loss.

The goal of this piece is simple: to provide you with a basic outline for success in weight loss that will work for 95% of the population. The other 5% will be affected by medical or socio-economic conditions that require a highly personalized approach – but this post isn’t for them – it’s for you.

Here we go: 3 simple steps that when combined create a strategy for guaranteed weight loss success.


ONE. Consult with your doctor. Every exercise program in the world starts with the same words of advice: “before starting this, or any, exercise program, consult with your doctor…” and there’s a reason you hear this advice over and over again – your doctor will a) ensure you’re not in that 5% we talked about earlier and b) create an amazing source of accountability to insure your success.

The truth is, you can’t count on your friends and family to hold you accountable, because often times, it’s falling into the same habits and lifestyles as those folks that put you in your current situation. And because they often suffer from the same health and fitness struggles as you – they may not be invested in your success as it may underscore their own perceived shortcomings or failures in weightloss and wellness.  Because your doctor is invested in your success, talking about a weight loss strategy with them will ensure you have someone holding you accountable who’s objective and rooting for you.

TWO. Count every calorie you consume and spend and track them. This is just basic science, folks. In order to lose weight, you need to burn more calories than you consume. You cannot lose weight without following this principle (and that’s why it’s so important to track these things).

In order to lose one pound, you need to burn approximately 3500 calories. In theory. In reality, what that means is that you need to create a caloric deficit of 3500 calories in order to lose a pound. If you burn 3500 calories but take in 7000 – you’d gain a pound. (And you’d be surprised how many people overestimate their caloric burn and underestimate their caloric intake – create a surplus instead of a deficit!)

So the rule is simple: every day track how many calories you take in and how many you spend. Make sure you end up with a negative number at the end of every single day. If you track-as-you-go there should be no big surprises when you step on the scale. Don’t assume you can lose weight without good tracking habits – simple math on paper cannot lie, but you’d be surprised the lies our brain is willing to tell us when we want that special treat at the end of the day.

Go to bed every single day with a caloric deficit. And if you want to get really specific, plan your deficit based on your weight loss goals using the 3500 cal = 1 pound math. And when I say track them, I mean write the numbers on a calendar. Write them in a journal. Anywhere. Just make sure you’re keeping  a record of your calories in and calories out.

THREE. Decide how you’ll define your success and WRITE IT DOWN. Is it pounds lost? The fit of your favorite jeans? The number of uninterrupted minutes you can spend running? Whatever it is, define it. And make it a part of your tracking habits. Tracking weight? Weigh yourself regularly and write it down. Tracking the fit of your clothes? Take a pic in your favorite jeans twice a week. Minutes spent running? Make a log.

You MUST have a clearly defined goal and measurement chosen in order to know when/if you’ve created your success story. It’s not enough to say, “I want to lose weight.” You have to say, “I want to lose 10 pounds by the time we open the pool this year.” Or “I want to fit into my favorite jeans before my high-school reunion.”  And write it down. Write it down several times. Put it with your tracking logs/journals/diary/whatever you choose. Write it on a post-it note and stick it on your fridge or in the cupboard with those crackers you always run to at the end of a long day. Stick one on your mirror in the bathroom or on your closet door.

Remind yourself regularly of your goal and WHY that goal is important to you. Ultimately, you’re accountable to yourself. If you really want to achieve something, you need to constantly keep the goal and the reasons in front of you to maintain your focus and motivation.

There are plenty of other rules. Plenty of programs and guides and recommendations. But I personally guarantee you that if you do nothing more than these three things you will absolutely lose weight. So before you invest in the big programs or drop bucks on the next big thing, just do these three things consistently for three weeks. If you see results, keep going. If you don’t – go back and read this again – you’re doing something wrong. You can even email me at jason@elevatesyracuse.com and we’ll figure out what that is.

So get out there and use these three simple rules to write your own success story. I believe in you. Do you?

Not a member yet? Try Elevate Fitness for FREE!