Category: Getting Started

Truths to Help You Practice Yoga Consistently

Truths to Help You Practice Yoga Consistently from Elevate Fitness in Syracuse

Guest post by Dana Bender, MS, ACSM, CWWS, E-RYT

As a fitness professional and yoga instructor for more than a decade, I have received tons of feedback from yoga
practitioners.

More often than I can count, I have heard students and members express the following:
“I can’t do yoga because I am not flexible.”
“I tried yoga, and I liked it, but I couldn’t do the poses like others in the room.”
Or, “yoga is too challenging.”

Most often, I hear this from beginner yoga students. However, I also get this feedback from people who cycle in and
out of yoga classes: not quite a beginner, but not quite committed to a consistent yoga practice.

In both situations, the common limitation is the mindset. One that has adopted myths and unrealistic expectations about
practicing yoga.

Regardless of the situation, mindset plays an important role in our successes or struggles. Our thoughts affect our
feelings, which then impact whether our behavior is consistent or inconsistent.

Throughout my years of teaching, I have seen when such mindsets prevent people from practicing yoga consistently.
(Or even for the first time!)

If you or a client share any of the above sentiments, the truths from this article can help overcome those barriers.
Let’s begin!

Truth #1: You Do NOT Need to Be Flexible to Practice Yoga

I can’t do yoga because I am inflexible is my favorite yoga myth to challenge.

This statement implies that we need to be great at something before we do it.

In this example, we need to be remarkably flexible before we can do yoga.

If we applied this mindset outside of yoga:

We have to be a great driver before learning how to drive.

We have to be a great chef before trying a new recipe.

We have to be a great artist before painting on our first piece.

Seems unrealistic and unnecessarily hard on ourselves, right?

The truth is flexibility is not a prerequisite to practice yoga. The only prerequisite is the willingness to practice and
keep going.

By practicing yoga poses over time you will increase muscle flexibility and joint mobility (in addition to muscular
strength and endurance). Practice makes greatness.

Truth #2: Yoga is Hard. Period.

I have been practicing yoga since 2006, and it is still challenging.

Yes, certain poses have gotten easier, and some of the challenges are more intricate, but at the end of the day, yoga
is hard. Period.

The truth is yoga can be challenging for anyone.

Yoga offers challenges for both the beginner student and the advanced practitioner. Yoga can be tough even for
seasoned athletes who have heightened body awareness. Yes, even yoga teachers struggle with yoga sometimes.

So why do it?

Challenges make us better.

One of my yoga teachers always said, “If this came easy, we wouldn’t be here.”

In other words, if there is no sense of challenge or accomplishment then there is no point.

We wouldn’t do yoga at all if it didn’t improve our lives. And self-improvement comes from doing hard things. It’s
supposed to be hard.

The challenges of yoga will help you become stronger and flexible, physically and mentally. Practice yoga
consistently and you will develop discipline and grit. These traits will help you achieve your ambitions outside of
the studio.

When we practice yoga with this understanding, it frees and motivates us to keep practicing.

Truth #3: Modifications Are Key to Practicing Yoga

I partially tore my semimembranosus in 2014, which significantly affected my yoga practice.

I had to take time off, work with a physical therapist, and modify my yoga practice when I went back to it.

While recovering, modifications were key to practicing yoga and obtaining its benefits.

Even without an active injury, I still modify my yoga practice to accommodate muscle soreness and tightness.

As a yoga teacher, I often suggest modifications in class. I see many students not following the suggestions.

These students end up feeling discouraged. Sometimes even misaligning their bodies in a way that leads to
discomfort and pain.

The truth is modifications are a part of practicing yoga.

There are many reasons to modify a pose or improve a movement pattern

You might be a new yoga student. You might be sore from a workout. Like me in 2014, you might be dealing with
an injury. The reason does not matter.

There is nothing wrong with modifying.

Modifications are key in making yoga poses feel good and meeting your body where it’s at. If you are receptive to physical cues and open to modifications, success with yoga awaits.

Share These Truths!
I encourage everyone to share these truths. A simple shift in mindset can help increase consistency and joy in practicing yoga. Together, we can spread the life-changing benefits of a consistent yoga practice.

BIO: Dana Bender, MS, ACSM, CWWS, E-RYT. Dana Bender works as a fitness and wellness Program Manager for Health Fitness Corporation in downtown Chicago. Dana is also a National Board Certified Health and Wellness Coach, an adjunct professor with Rowan University, and an E-RYT 200 hour Registered Yoga Alliance Teacher.

Try a Yoga Class for FREE at Elevate Fitness in Syracuse:

10 Things Holding You Back

Guest Post by Amanda Turner

Editor’s Note: the links and destination sites included in this article are the authors and Elevate Fitness makes no claims, implied or otherwise, regarding the information contained therein.

When it comes to setting fitness goals, a major step toward achieving them is understanding how to avoid failure. Simply stated, if you begin with a list of goals, knowing the things that might hold you back from achieving them is the key to success. When you know what has the potential to hold you back, you can avoid those things and achieve your goals! The point is – by knowing the potential shortfalls, you can avoid them and set your self up for success from the beginning.

Many times, no matter how large or small the goal, the key to achieving it is believing in yourself. When you believe in yourself, you are well on the way to achieving your goals – fitness and otherwise. Another common stumbling block is lack of knowledge when setting fitness goals – whether it be in too intense a regimen or an unrealistic diet plan, a little information can go a long way to helping you achieve your fitness goals in a fun and easy way.

Let’s explore the 10 things that might hold you back from your fitness goals:

CONSISTENCY

While these 10 things are in no particular order, lack of consistency may well be the number one reason your fitness goals aren’t being met. When it comes to fitness, daily practice along with genuine dedication is needed to accomplish your goals.

YOUR WHY

When you begin listing your fitness goals, your “why” should be at the top of the list. If you don’t the “why” – weight loss, fitness, health – behind your fitness goals, you won’t likely stay motivated enough to achieve them.

UNREALISTIC GOALS

Health and fitness goals need to be simple, clear, and realistic. Don’t set goals that seem impossible to reach. For example, instead of “I want to lose 100 pounds” a better goal would be “I want to lose 20 pounds.” With a specific, realistic goal, once it is achieved, you gain confidence and can set a new goal.

A SOLID PLAN

When setting your fitness goals, you need to have a specific workout and nutrition plan and stick to it. Staying with a solid, proven plan for exercise and nutrition, you will achieve better results.

SLEEP

Quality sleep is the key to achieving your fitness goals. To get the necessary rest, you need to be mindful of your sleep environment and design it in a way that supports a quality night’s sleep. Utilizing a cheap home warranty can ensure the needed rest and alleviate stress because you always have someone to call if your home needs repairs.

COMMUNITY

A supportive community, whether it be a workout buddy or social media group will hold you accountable and help you stay committed to achieving your fitness goals.

FUN

Are you enjoying the fitness process? Your workout should be simple, fun, and enjoyable not complex, boring, and mundane. If you are enjoying your workout plan, you’ll be much more likely to reach your fitness goals.

DRASTIC CHANGE

You can’t expect to make all the positive changes in a single day. The goal is health and fitness for the long-term, which means making changes gradually, focusing on adding positives one at a time for success.

PERFECTIONISM

No one is perfect. When you fall short or hit a roadblock, don’t stop. Count any challenges as chances to learn, to power through, make yourself better, and achieve your goals.

GIVING UP

If discouragement sets in, maybe because your fitness goals aren’t being achieved as quickly as you’d like, don’t give up. Create 30-day challenges within your goals and give yourself the time to reach them successfully.

Focus on the positives and your progress, and you’ll find yourself well on the way to overcoming the 10 things that might be holding back your fitness goals!

The Best Workout and Weight Loss Program EVER

The Best Workout and Weight Loss Program EVER at Elevate Fitness in SyracuseBy Certified Spinning Instructor and Marketing Director, Jason Jaquays-Tarbox

My favorite question to get asked is a simple one: “what’s the best exercise program for me to achieve my goal?” I love this question because it’s so easy to answer, and the answer is always the same, regardless of the goal that the person asking wants to achieve.

Are you ready for a revolutionary answer to a question that, combined with the other information in this blog, will help all your fitness dreams come true?

Whichever program you’ll actually DO.

If you ask ten different people who’ve lost weight, for example, 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 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.

If you ask most people, they understand the importance of fitness, diet, and exercise as preventative healthcare. If you ask those same people if they believe they’re doing enough to stay healthy – they’ll probably tell you no.

Why?

For most of us, simply knowing we need to exercise more isn’t enough information. Where do we start? What kind of exercise is best for me? How often should I workout? How long do I rest between workouts?

The internet can be helpful, but it can also be overwhelming and misleading. Try doing a search for “best workouts” and Google will say, “Now that we’ve got all that out of the way, let’s talk about the specific workouts.” So in an attempt to find the best workout for me, Google wants me to tell it what kind of workout I want to know about … this is beginning to look like work. And if figuring out the best workout for me takes this much work, just imagine the workout itself!

Sometimes the best answer is the simplest answer. In fact, Occam’s Razor is a principle from philosophy that tells us the simplest answer is usually the best answer. And this principle holds true when it comes to your fitness. Let’s look at two possible scenarios:

CATHY CLICK-TO-FIT

Cathy spends hours researching various weight loss programs online, after deciding she’s had enough of looking in the mirror and feeling unhappy with what she sees. She looks at countless websites, watches a ton of videos on YouTube and reads dozens of Amazon customer reviews.

Cathy walks away from her computer even less sure of where to start than she was when she sat down. She takes a break and returns to her search a few days later.

After revisiting some websites and checking out new ones that she read about in a Women’s Health magazine, she decides to join an online training program designed to help people lose weight. She enters her credit card information, pays $50 for her first month and tells herself “job well done” as she walks away from her computer again.

She’s done it – she’s started on her path to fitness. She’s certain she’s going to get started first thing tomorrow morning.

The next morning, Cathy forgets until she’s already dressed for work, and then after work, she’s just too exhausted to start something new. This repeats a few times. On the fourth day, she pops out of bed ready for her new program. She logs into the website and spends almost 20 minutes answering questions and clicking on buttons until the system knows enough about Cathy and her goals to assign her to a program. Now, Cathy has to get ready for work. She’ll do her first workout tomorrow, but at least now she’s ready.

It’s now morning and Cathy struggles to see the program as it plays out on her laptop screen. She spends 40 minutes trying to figure out how to get her laptop to stream to her television. She’s not successful, so off to work she goes.

You can see where this is going, right? Now let’s consider Cathy’s neighbor, Wendy.

WENDY WALKS-A-LOT

Wendy decides she needs to lose some weight. She tried before and can’t seem to make it happen. She talks to a friend who tells her to start small, make one change at a time and if that change doesn’t work, try something else. Her friend stresses to KEEP IT SIMPLE.

Wendy decides to walk for 15 minutes on her lunch break every day. For a month, she walks 15 minutes, 5 days a week on her lunch break. But something else happens, Wendy notices she feels good after her walks, so she’s also walking on the weekends for about 30-45 minutes per day when the weather allows.

Before you know it, Wendy has purchased new sneakers and learned to download podcasts to her phone to listen to while she’s out on her walks. She’s increased her walking time to a full hour at lunch, using her walks as an excuse to introduce another healthy change: a giant lunch salad eaten at her desk with tons of fresh veggies.

After about a month, Wendy has lost some weight, has tons of energy, feels great and more importantly, she’s so proud, that she keeps challenging herself to make small changes, one at a time, and she’s really seeing the results!

What’s the difference between Cathy and Wendy? Not a lot. In fact, they could be the same person – it’s simply that Cathy wasn’t able to DO what she set out to do. Wendy was. So the best program was the one that Wendy/Cathy would actually DO.

We can easily change the example:

CATHY CLICK-TO-FIT

Cathy spends hours researching various weight loss programs online, after deciding she’s had enough of looking in the mirror and feeling unhappy with what she sees. She looks at countless websites, watches a ton of videos on YouTube and reads dozens of Amazon customer reviews.

Cathy decides to join an online training program designed to help people lose weight. She enters her credit card information, pays $50 for her first month and decides to click around the site and check out the program. She sees she’ll need to answer some questions to get her “customized” workout, so she decides to do that now since tomorrow morning she can’t trust herself to answer the questions properly. She clicks on the first workout once the system has chosen a program for her and sees that it may be hard to see on her laptop. She googles “how to stream from my laptop to my television” and tells herself “job well done” as she walks away from her computer all set to get started in the morning.

She’s done it – she’s started on her path to fitness. She’s certain she’s going to get started first thing tomorrow morning.

The next morning, Cathy wakes up about 40 minutes earlier than usual (thank goodness for that cell phone alarm!) and within ten minutes she’s in front of her television doing her first workout.

Cathy gets to work after her first workout and feels a real sense of accomplishment. She’s finally on the road to achieving her fitness goals. The good feeling she has all day is enough to get her out of bed a full hour earlier the next day, and she uses that extra time to plan a healthy lunch and dinner.

You can see where this is going, right? Now let’s go back and see what Cathy’s neighbor, Wendy is up to in this parallel universe.

WENDY WALKS-A-LOT

Wendy decides she needs to lose some weight. She tried before and can’t seem to make it happen. She talks to a friend who tells her to start small, make one change at a time and if that change doesn’t work, try something else.

So Wendy decides to walk for 15 minutes on her lunch break every day. Wendy is excited to give her new plan a serious effort. The only problem is that it rains for the next six days straight. And on the seventh day, she has a staff meeting that goes long and she needs to use those extra 15 minutes from her lunch hour to get caught up on some emails.

Before you know it, a month has passed and Wendy hasn’t made it out for a walk yet. Worse yet, she’s completely abandoned the idea altogether. She decides she’s just too busy and she’ll worry about her fitness goals when she has more time.

So what are our lessons?

Keep it simple: simple solutions are easier to implement and stick to and you can always build upon success as you go,
Have a backup plan: weather won’t always cooperate, your work schedule won’t always cooperate, heck – your body won’t always cooperate – so have a backup plan for when it rains, or work gets busy or your feet are sore from yesterday’s walk,
There is no single, right program for you and your goals, the best program is whatever you’ll DO.

Want to go the simplest route and try a gym? Try Elevate Fitness for FREE!

When You Believe You CAN, You WILL

Lose weight with the right attitude at Elevate Fitness in Syracuse

By Elevate Fitness Spinning Instructor and Marketing Director, Jason Jaquays-Tarbox

One random day, a friend of mine had mentioned something about seeing an ultramarathon on Facebook. As someone who’d only recently completed his first half-marathon, and was in the very beginning stages of training for his first marathon – it sounded insane. I marveled that there are human bodies out there capable of such a feat and mentally moved on to my next distraction.

At some point weeks later, she mentioned it to me again in passing. Within the context of it being an insane undertaking for a runner. I agreed and continued on with my day.

Twice this ultramarathon entered my attention span, and twice I’d dismissed it as insane. Twice.

Reviewing a local calendar online, the event came to my attention again the morning before the race. Fresh off a recent semi-successful 16-mile training run, my ego and enthusiasm prompted me to joke with my friend, “so, are we doing that ultramarathon tomorrow or what?” … or something similar.

What I wasn’t expecting, was for her to take me seriously.

The next couple of hours are a blur:

Using calculators to figure the slowest possible pace we could run a 50K race and still finish within the allocated time.

Carefully plotting best and worst-case scenarios (including death).

Joking about what great training it would be to run an ultramarathon.

Scouring the internet for tips for running your first ultra.

Trying to register for the race online –

Wait. What? Trying to register???

Well – thank goodness the race had shut down online registrations. So short of driving to the packet pickup location (Fleet Feet) and begging the race director to let us – two novices who’d not trained for an ultra-endurance event – to run on a hot Saturday in August, there was no way for us to make the ridiculous (and in hindsight, dangerous) decision to register for an ultra.

So guess what we did?

Yep.

We drove to the packet pickup location and begged the race director to let us register. He was clearly not prepared to address such an idiotic request. His response was something very close to, “I don’t want to offend your intelligence, but you understand this is an event people train a very long time for?”

Well at this point, any sane person would heed the warning of an experienced race director and walk away, right? RIGHT?

Let’s just go ahead and cut to 6 am the next morning when two very sleepy and ignorant (and therefore blissful) runners are lined up with those people the director had told us about (you know, the ones who’d trained a very long time for this event?) waiting for the race to begin. We were lined up with folks, like us, running the 50K and folks who were running a 100K (this was the Green Lakes Endurance Race).

Now, my friend is a runner. She’s run marathons, halfs, 10Ks, you name it – she’s done it. More impressively, she often placed in the races she runs. I had, however, only the dubious distinction of having never died in a race. But we were there and this was happening, so we did the only thing either of us was programmed to do: finish. One foot in front of the other, sometimes running, sometimes walking, sometimes hopping painfully down a steep hill; but always one foot in front of the other. We had only one goal: finish. Make four laps around the course and revel in the moment we’d receive our medals allowing us to proudly proclaim (as we’d decided on lap 3) in our email signatures that we were Ultramarathoners.

Here’s the crazy part (I know, I know – most people reading this far have decided the entire thing sounds crazy, but wait for it) not only did we decide to run an ultramarathon with less than 24 hours to prepare. Not only did we continue to push past every sign the universe shoved in our face telling us that we weren’t meant to run this race. Not only did we callously disregard a race director’s warning (accompanied by waivers I’m sure he was certain he’d have to invoke). Not only did we then show up at the crack of dawn. Here’s the crazy part: we finished.

We finished.

Not because we were prepared. Not because we are stronger or tougher or more athletic than anyone else. But because we kept putting one foot in front of the other. Because we simply decided this was something we could do.

Sure, there were times I wasn’t sure if I’d pooped my pants or not. There were several times I instructed nearby runners to look away from me as I was sure I was about to erupt into a flow of tears rivaled only by the most talented toddlers (in tiaras).

But the bottom line is we crossed the finish line, collected our medals (and promptly hightailed it to the nearest soda fountain for bucket-sized Mountain Dews) and completed an ultramarathon with zero preparation (and in my case, zero experience).

The response from people (who didn’t know ahead of time that we were doing this – we didn’t have time to tell anyone!) was always a variation on a theme:

“Wow, I could NEVER …”

You know, exactly what I’d been saying to myself up until 24 hours before the race. That it was crazy, insane and I could NEVER run an ultramarathon. But then I did. How? Am I super athletic by nature and able to do superhuman things? No. Am I such an accomplished runner that this was merely a stretch of existing talents? No. Then what? How?

Was I wrong when I said, “I could never…”? No, I was right.

BUT I was also right that Friday afternoon when I said: “We could do this…” And then ignorance being bliss, and with stubbornness and conviction that if you keep putting one foot in front of the other, you’ll eventually reach your destination – I did the impossible. The insane. The crazy. And the totally achievable.

And this, as you can imagine, changes your perspective significantly. You start to wonder what else you can do. Like, maybe I could do a triathlon even though I’m not a swimmer?

(Famous last words:) No, that’s crazy. I could never do that.

So next time you think that something is out of your reach, or that something could never be accomplished. Change your mind. Literally, decide that you’re going to do it. You’re going to run that race. You’re going to lose that weight. You’re going to do that thing you want to do. Decide that you CAN and then DO.

DISCLAIMER: There are obviously instances where it is not SAFE to attempt certain feats. You should ALWAYS consult your doctor before beginning ANY exercise program.

Is a race on your bucket list? Are you looking forward to the day you claim a medal of your own? Check out the Run Club and it’s various training programs at Elevate Fitness!

Think You Don’t Have Time to Workout? Think Again.

There's always time for weight loss and fitness at Elevate Fitness in Syracuse

“Tumble outta bed and I stumble to the kitchen. Pour myself a cup of ambition. Yawn and stretch and try to come to life.” – Dolly Parton, 9 to 5

While we may no longer work the 9 to 5 schedule made famous by Dolly Parton, the themes of hectic days full of too many obligations, responsibilities and commitments still ring true, probably more than ever.

So where does fitness and wellness fall in when it comes to planning our busy lives? When there’s laundry needing to be done and dishes needing to be washed, and a million other things happening, how do we justify taking time to run to the gym?

The best way to make the most of our time is to implement good time management hacks. Here are six favorite tips for managing your workout time.

TIPS FOR MANAGING YOUR WORKOUT TIME:

Use a workout buddy to keep you accountable to your commitments.

By having a workout buddy, you’re accountable to someone other than yourself. It’s easy to let ourselves down (think about it, we do it all the time, don’t we?) but it’s harder to let someone else down. So when you’re deciding if you should skip that spin class to go catch up on Game of Thrones, you’re less likely to, knowing that you won’t be the only one who’s disappointed.

Always schedule your workouts. On an actual calendar.

Having a basic idea in your head that you’re going to the gym is way too easy to edit. Deciding to wait another hour, or to skip altogether is easy to do when it’s not an actual plan. Writing down an appointment for the gym in a physical calendar has a sort of solidifying effect on your intentions. You took the time to write it down. It’s there in black (or blue, or something really fun if you’re still into those cool gel pens from the 1980s) looking back at you. It’s real.

Plus, once you start seeing those consecutive workouts piling up on your calendar or in your planner, you’re likely to fall victim to gamification and then the desire to protect your “streaks” or fill your rows up will compel you to visit the gym even when you otherwise wouldn’t feel motivated.

Do something you enjoy and you’ll make fewer excuses to skip it.

There’s a reason so many people love group fitness classes. They’re social and feature fun music and lots of motivation from an instructor and your peers. They’re enjoyable. And if you enjoy what you’re doing, you’re more likely to make (and leave) time for it than if you see it as a chore or its unenjoyable.

Group fitness classes aren’t your thing? How about tennis? Or swimming? Running? Raquetball? Yoga? Spinning? You get the idea…

Switch up your workouts to keep things from getting stale or boring.

This is similar to the last tip, but also be aware that something you enjoy can become stale and boring over time if you don’t get enough variety in your workouts. Shlepping into the gym to plop on the same treadmill or hit up the same row of machines day after day will lose its appeal before long and you’ll find yourself missing more and more workouts.

Make sure you belong to a gym (like Elevate, hint, hint) that has enough variety and programming to keep you busy and entertained with options.

Get up early and get your workout in before your brain has a chance to sabotage your body by creating excuses.

This is a trick that works surprisingly well. Ever noticed that the longer you wait during the day to work out the harder you have to fight yourself to make sure the workout actually happens? Getting up and checking this to-do item off your list first thing is a great way to ensure your brain doesn’t have the power/time to create excuses.

It’s also a simple fact that the beginning of the day is when we have the most time ahead of us. By getting our workout in early, we leave the rest of the day wide open to manage all of those other responsibilities, expectations, and commitments.

Find someplace to workout. You’re more likely to keep an appointment if you’re paying for it.

The simple truth is that if you’re paying for something you’re more motivated to make sure you’re getting value for your money. Invest in a gym membership so that you have the financial responsibility of using it. And to send a message to yourself that you and your health and wellness are worth investing in. After all, if you invest financially, then surely you can invest your time?

What are you waiting for? Try it out:

A Gym is a Valuable Weight Loss Tool

Join a gym to lose weight - try Elevate Fitness in SyracuseWhen we talk about reaching your weight goals, we talk a lot about gyms and fitness clubs. This is because we believe in them completely and totally. We would never be able to make weight loss a priority in life if we weren’t surrounded by it on a regular basis.

We like to have access to more equipment than we’d ever need because we know we’ll never get bored and there will always be new frontiers for us to explore in our fitness and weight loss journeys. We like to be surrounded by people who are like-minded and also working toward their fitness goals because that motivates us. They say you are who you surround yourself with, so going to the gym means we’re surrounding ourselves with people who make fitness a priority – and that’s who we want to be.

With this in mind, we’d like to talk about one of the barriers that stop people from taking action by joining a gym to begin their weight loss journey. That barrier is VALUE.

We make decisions based on value on a daily basis. You want a coffee, so you stop at the coffee shop. You look at the menu board and you ask yourself the following questions:

Do they have the kind of coffee I like to drink?
How much are they charging for the coffee I like to drink?
Do I want to spend that much money on coffee?

It seems like we should be able to do the same for fitness and weight loss. In fact, this should be easy because we’ve already answered some of the questions, right? (See blog posts from the past two days.) WRONG.

Can this product/program/gym help me achieve my fitness goal?
How much does this product/program/gym membership cost?
Do I want to spend that much money on reaching my goal?

The reason this scenario doesn’t play out is that in the first example, you know you’re going to get a cup of coffee. It might be bad coffee, it might not be the roast you prefer, it might be warmer than you like or not as warm as you like it, but it will almost assuredly be coffee.

What you don’t know when you invest x dollars into your fitness product/program/gym membership that you’ll get [insert the desired result here]. And that’s why it’s so hard for us to justify the cost of fitness.

But that’s not even all that makes it hard.

When you’re buying coffee it’s almost exclusively money that is the cost. When it comes to your fitness there’s the financial investment if you’re buying a program or joining a gym (or maybe it’s buying sneakers or investing in a food journal) and then there’s the investment of your time and energy!

So let’s fix this so that we can justify the cost of getting fit, shall we?

In a typical situation, the ideal cost/value scenario would look like this:

COST = VALUE
Or
COST < VALUE

It’s in these circumstances that we can justify the expense of whatever it is that we’re considering. We can’t justify the expense when the equation looks like this:

COST > VALUE

And what’s worse is that when we can’t actually quantify the cost or the value, then the equation doesn’t even help us make the decision. BUT if we can agree that the above assumptions about cost and value are true, then we should be able to determine what we’re willing to invest in our fitness by going back to Chapter One and looking at our WHAT and our WHY and answering two questions:

What is the VALUE we can associate with reaching our WHAT (this will likely be a variation or quantification of our WHY) and,
What is the COST associated with achieving our goal?

Some examples of the value you might associate with getting fit include:

Weight loss and/or control
Reduced risk of certain types of disease and illness
Improved mood
Increased energy
Increased sex drive
Slowed or decreased signs of aging
Increased immune function

But let’s assume that you think in more financial terms, after all – people generally struggle most with the financial cost of getting fit when making the initial commitment to getting fit. So let’s look at what the possible financial value is in reaching your fitness goals.

In 2016 a study was published in the Journal of the American Heart Association resulting from the survey of over 26,000 people, which indicated that exercise saves the average person $2,500 per year in reduced medical costs. Not only can you save over 2K a year, but a program as simple as 30-minutes of walking, 5 days a week was enough to achieve a significant reduction in annual medical costs. (Read it here.)

Now, if you can take your list of non-financial value and place a dollar value on that – go for it! What is your own, unique, personal value in getting fit?

Once we’ve determined our VALUE, financial and otherwise, we need to take a look at the cost. This is where it’s very easy to see the financial impact: how much will that program/product/membership COST you?

And maybe you want to factor in the cost of your time – that’s fair. But keep in mind, the increase you’re likely to see in your energy and productivity from getting fit are likely to offset the time you invest. In other words, you’re likely to get more time OUT of your fitness journey than you put INTO it.

Consider your value. Consider your cost. What does YOUR equation look like?

TIP: Like any other investment you’re considering it’s always wise to start with a budget. How much are you willing to spend? In this case, factor in both how much money you’re willing to spend as well as how much time you’re willing to spend. Now, with a working budget, you can find a program/product/membership that works for you!

Want to find out how Elevate can provide you value that far exceeds the cost? Give us a try for FREE!

Step Two in Starting Your Weight Loss Journey

Step Two in Starting Your Weight Loss Journey at Elevate Fitness in Syracuse

Yesterday we discussed the fact that you need to know WHAT you want to accomplish (and how to turn that into an actionable SMART Goal) in order to start your weight loss journey. Today it’s time to explore Step Two of Getting Started ….

Step Two: Determine WHY you want to accomplish your goal.

This sounds easier than step one, right? But don’t be deceived – if you don’t have a strong, honest, and inspired WHY, you will fail. Every. Single. Time.

Make your WHY stronger than your excuses.

So here’s a good project. Take a minute to sit down with a notebook. Or a sticky note. Or the back of an old receipt. Use one of the blank pages or the margins in this book. Draw a line horizontally across your page. Above the line, figure out your WHAT. Then, below the line, start to write about your WHY.

Don’t just imagine this exercise, actually put pen (or pencil) to paper and WRITE IT DOWN. Don’t type it into the notes field in your phone, don’t text it to your significant other, go old-school and write it down. Go ahead and set this book down, it’ll be here when you’re done…

(IMAGINE ME HUMMING THE JEOPARDY THEME SONG HERE FOR AS LONG AS IS REQUIRED FOR YOU TO GET A REALLY GOOD WHAT AND WHY ON PAPER)

Welcome back! Did you do it? Did you write down your WHAT and your WHY? Congratulations! You’ve done it! You’ve begun that journey of a thousand steps! You’ve put into motion something that will gain inertia as you continue forward and will change your life FOREVER.

Want to explore a great program to help you put your WHAT AND WHY into action? Check out the Six-Week Weight Loss Challenge at Elevate Fitness to see how you can get into the best shape of your life in just six short weeks!

How to Start Your Weight Loss Journey

How to Start Your Weight Loss Journey at Elevate Fitness in Syracuse

It’s been said that the journey of a thousand miles begins with a single step. We’ve all heard this phrase from Chinese philosopher Lao Tzu. That sounds great and all, but the single step is still just 1/1000 of the overall workload – so how are you supposed to get all excited over the first step?

Instead of Chinese philosophy, let’s look to the science of momentum and inertia (don’t worry – we won’t get too scientific or dwell for too long).

The amount of energy or force required to put an object in motion is usually greater than the energy or force required to keep an object in motion (there are, of course, exceptions to this generality, but let’s not nerd-out just yet). And Newton’s First Law of Motion tells us that once an object is in motion, it takes a significant amount of force to stop it.

ONCE YOU GET STARTED ON YOUR WEIGHT LOSS JOURNEY, IT BECOMES EASIER AND EASIER TO KEEP GOING AS YOU CONTINUE.

And the good news is that getting started is simplified in weight loss, because the first step will always be the same for 100% of the people who are trying to lose weight, and it’s the easiest half of our preparation.

Ready? Here it is:

Step One: Define what success looks like to you.

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? Create a running or activity 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.

This step, although simple, can make or break you when it comes to sticking to your goals.

Consider this: big change is the result of a series of small, targeted actions executed consistently over a period of time. Take for example the Grand Canyon. This marvel of nature wasn’t created by one, giant, defining event – it was carved out of the earth over a period of time, the result of erosion happening on a scale so small, you couldn’t tell it was happening apart from the emergence of the canyon!

This is why people who create a series of small, seemingly unimpressive goals are often more successful than people who set big, headline-worthy goals. You don’t get your Masters Degree by showing up on a school campus one day and performing one giant, remarkable feat. You go credit by credit, class by class, assignment by assignment, semester by semester.

Think about it this way: which seems more doable to you? Finishing your first 5K or winning your age group in your first marathon?

Probably the 5K, right? And that’s because most of us haven’t run a marathon before, so the idea of winning our age group seems preposterous. But what if we win our age group in some 5ks? And then did the same in a few half marathons? Now that marathon seems in reach right?

Winning a marathon is a GREAT goal. But it shouldn’t be your FIRST goal. Take your pipe-dream fitness goals and break them into small, simple SMART goals and see how quickly you find yourself considering that marathon.

You probably learned about SMART Goals at some point in your life, but because this is important, let’s do a quick review:

What is a SMART Goal? A SMART Goal is …

Specific
Measurable
Achievable
Relevant and
Time-bound

Let’s dissect the previous example to create a SMART Goal for running your first 5K:

Specific: I want to run (and finish) my first 5k race in September
Measurable: I will run three times a week for 8 weeks to prepare (Mondays, Wednesdays, and Saturdays before work)
Achievable: I am in good health and have no medical issues or concerns preventing me from running a 5k, and 8 weeks is sufficient time for me to train for a 5k
Realistic: People run official and unofficial 5ks all over the world every day
Time Bound: the 5k is in 8 weeks on [date] at [time]

Now that you know WHAT you want to accomplish (and how to turn that into an actionable SMART Goal), it’s time for Step Two of Getting Started on your weight loss journey. And that post is coming soon, so keep an eye out – but for now – focus on getting step one right.

Want to take all the guesswork out of weight loss? Try the Elevate Fitness Six-Week Weight Loss Challenge and SAVE 50% off your first Challenge!

Lose Weight Easily with Calories In/Calories Out

How to Lose Weight Easily with the Calories In/Calories Out Strategy at Elevate Fitness in Syracuse

For years we’ve known that the simple truth of weight loss is that you must burn more calories than you take in (called creating a caloric deficit) in order to lose weight. In fact, you can get very mathematical about weight loss.

According to The Mayo Clinic, a pound of fat is equivalent to 3,500 calories. Therefore, to lose one pound, you need to create a 3,500 calorie deficit. If you create a 500 calorie deficit daily, you’d lose a pound by the end of a week.

Now, of course, there are other factors that affect weight loss, but the basic principle of managing calories out and in will provide some weight loss for everyone. And for many, this strategy alone, when implemented and maintained properly, will provide remarkable weight loss results.

So, armed with the knowledge that this is the best strategy for weight loss, how do we implement a program to track and monitor our progress and success? This is the key to our success, after all, the science won’t fail us – if anything fails us, it will be our consistency, accuracy or commitment to the process.

Let’s assume you want to lose some weight and you’ve chosen the caloric deficit method as your strategy. The easiest way to implement your strategy is to start tracking the calories you consume (what you eat) and the calories you expend (what you burn). As a first step, the simple task of tracking your calories will make you more aware and accountable.

The first step in tracking is to determine what method you want to use. The most basic option is to grab a pen and a notepad and start writing down what you’re eating. Another option is to use an app. The advantage of using an app is having access to a database of food items and their caloric content saving you the trouble of having to determine or guesstimate those values.

We recommend MyFitnessPal as its free version is incredibly robust and the database of foods is unmatched.

The most important part of tracking your food, though, isn’t the method you choose, it’s the consistency. You must, must, must log every calorie that you consume in order for this strategy to be effective.

Once you’ve master tracking the calories in, you’ll want to start tracking the calories out. This requires a little more work because you’ll either be using estimates and averages (like doing a Google search for “how many calories does a 190-pound male burn in an hour of jogging?”) or you’ll be using some equipment that may need some calibration in order to turn out accurate data.

Our recommendation for tracking calories out is going to be the high-tech option again, for its accuracy and simplicity. Because it’s accurate it will work. And because it’s simple you’ll stick with it.

We recommend using a heart rate monitor that measures caloric expenditure during your workouts. By using a monitor you can simply pull the number of calories burned from your device at the end of a workout and plug it into your tracker (like MyFitnessPal).

If you’re able to answer the all of following questions with a YES relative to your tracking method (notebook, spreadsheet, app, etc.) then you’re on the right path the successful weight loss!

1. Is this method easy for me to access throughout the day as I eat and/or workout?
2. Is this method easy enough that I can use it quickly and easily without interrupting my day?
3. Is this method something I can commit to using every single day, sometimes multiple times per day?
4. Am I excited about getting started with this method of tracking?

Great! So you’re tracking your calories in and out. Now what?

Now it’s time to create and MANAGE a daily deficit. The formula for determining a deficit is simple:

CALORIES IN – CALORIES OUT = CALORIC SURPLUS OR DEFICIT

Now, this begs an important question: how does the basal metabolic rate figure into this equation? Basal metabolic rate or BMR is the calorie burn required by your body to sustain basic day-to-day life.

Some people include their BMR in the equation and that okay, but know that if you choose this method it may slow your progress as BMR can be tricky to determine and it can vary wildly from day to day.

Instead, we recommend clarifying the above formula to mean the following:

CALORIES EATEN – CALORIES BURNED DURING EXERCISE = CALORIC SURPLUS OR DEFICIT

This removes a lot of guesswork and provides you with easily obtainable data to work with. It’s also likely to create more dramatic results as you’ll have to work a little bit harder to create that deficit using this formula.

Now to MANAGE your deficit, you’ll want to determine how much weight you’re going to lose and in what time frame. We recommend no more than two pounds per week (on the aggressive side of things) as anything more brings A LOT of additional variables into the equation that can affect your results.

Let’s use a pound per week (a very good goal for most people looking to lose weight, in our opinion). We determined previously that you’d need a 3,500 deficit at the end of the week to achieve this goal. Now you can set out to create a plan to ensure you achieve this.

If you’re looking for a more aggressive weight loss program, you’ll want to work with a fitness professional who is trained to create and manage aggressive strategies. A great example of this type of training is the Elevate Fitness 6-Week Weight Loss Challenge, where past participants have lost as many as 8 pounds a week*!

*Results not typical.

Get More From Your Workouts with a 3D Scan

Get More From Your Workouts with a 3D Scan at Elevate Fitness

When Elevate Fitness decided to bring technology solutions to our members who are looking to achieve real results, we knew that providing a state-of-the-art, reliable and simple method for assessing and tracking was a must. We looked at dozens of different options and systems and finally settled on the option that was the best for our members: the Fit3D Body Imaging System.

So, why did Elevate Fitness feel the need to provide this resource to our community?

TO GET OUR MEMBERS ON THE RIGHT PROGRAM BASED ON THEIR BODY AND GOALS

We want our members to be successful. That’s why we’re in the business. And while we work hard to provide exceptional equipment in clean, well-managed facilities – what you really need to reach your goals is a plan or program. We can now identify opportunities like muscular or body fat imbalances and track progress over time. Using data specific to your physiology allows the fitness experts at Elevate Fitness to prescribe the proper exercise program to reach your unique and specific goals. After all, the best equipment in the world won’t help you get the body you want without the proper program to back it up. Fit3D allows us to get each and every member started on the right foot from day one.

TO TRACK OUR MEMBERS’ PROGRESS

We needed a way for our members to monitor how they’re doing regarding reaching your goals that allows you to see changes over time providing data to adjust programs for the best results and keep you motivated. As your body changes throughout your program, checking in with a Fit3D scan allows us to verify that your program is working and to course correct as needed to keep you laser-focused on your goals and your results. The reports you get from Fit3D will both motivate and challenge you to stay engaged and inspired.

The best part is how simple capturing this data now is with technology like body scanners. It used to require invasive and time-consuming techniques that were both cost prohibitive and not realistic for anyone who wasn’t a professional athlete. But with the Fit3D Body Imaging Scanner, there is no pinching and squeezing with cold calipers, no getting into a giant vat of water to use displacement for measurements. You’ll simply follow the directions on a screen, step on the Fit3D platform and let the machine do the work, and it all takes less than a minute from start to finish.

So now we’ve established why we felt this was a valuable resource for our members and how simple it is to use. But let’s dig deeper. How do YOU benefit from being scanned?

WHY 3D SCAN?

Get More Data: You’ll get hundreds of measurements beyond (but including) basic body weight. See your body composition measurements, circumference measurement, fitness scores and comparisons and more. You’ll even get a separate, in-depth postural analysis report.

Understand Your Weight: When you weigh in on the scale, what does that number actually mean? Weight alone is a poor indicator of health because it does not distinguish fat from muscle. By understanding your body composition in depth, you can reframe your understanding of body weight and how it relates to your overall fitness and wellness.

Set and Refine Your Goals: BMI is an outdated and inaccurate way of measuring your health. At Elevate we prefer to focus on the ratio of your body fat to weight, or body fat percentage. This number allows you to improve your fitness in a way that’s more meaningful to your overall wellbeing than simply focusing on weight.

Track Your Progress: Knowing your body fat percentage and starting weight is great, but really only the beginning. With your baseline set, we can track your progress and even view side-by-side comparisons of scans over time in the Fit3D software. And it’s TOTALLY PRIVATE, you can choose to share your results with a coach or trainer or you can choose to keep your results private in which case YOU WILL BE THE ONLY PERSON TO SEE YOUR SCAN AND RESULTS.

Want more information about how you can get your own 3D Scan? 


 

 

How Group Classes Train You For Life

Get Fit for Life at Elevate Fitness in Syracuse

by Group Fitness Instructor, Tonya Warner

When new class participants embark upon their fitness journeys, they most likely won’t realize what’s in store for them. Sure, they understand that they will torch a lot of calories, get more fit, get leaner and maybe even have some fun in the process. But a fantastic side effect is the benefit they will see outside of the gym walls.

Walking into a new group fitness class can be hugely intimidating. There are all kinds of new equipment that you’ve never used before, there are people milling around and gathering their weights, steps, mats, or adjusting their bikes like old pros. Don’t be afraid to speak up! The instructor is there to help you get the best workout possible – so ask for any assistance you need in getting set up. But eventually, you find your groove. Each class is easier, and before you know it, setting up and gathering your equipment is natural and seamless.

Fast forward a few weeks to a few months and you realize a noticeable change when you’re NOT at the gym. You may be doing simple tasks at home. You may be on the tennis court, ski slopes, or you may be simply walking to your car on an icy day. Members that have consistently taken group fitness classes on a weekly basis have noticed things about their bodies for possibly the first time in their lives. They’re physically stronger, more coordinated, more balanced, have postural improvements, and experience a brand new mind/body connection.

They can now ski longer and harder because their cycle classes have greatly improved their quad strength and control. Their footwork and agility now show on the tennis courts because of all the work on the step in Group Blast and Group Active.  Because Group Power and Group Blast focuses on building muscular strength and endurance, runners have found significant improvements with their race times. They’re able to prevent a potential tumble because their balance has dramatically improved thanks to all the Will Power and Grace classes. Even all the bending and reaching while gardening feels easier because people are more flexible thanks to all the yoga classes.

The examples of the benefits of group fitness classes are endless. Try one of our classes at Elevate and you’ll be hooked for life!!
 

TRY GROUP FITNESS AT ELEVATE FITNESS IN DEWITT AND LIVERPOOL. YOUR FIRST CLASS IS FREE!

Top 5 Reasons to Try a Group Fitness Class

Top 5 Reasons to Try Group Fitness Classes at Elevate Fitness in Syracuse

In gyms all across the country, there are two types of people: those who swear by group fitness classes as the best way to spend their time in the gym, and those who haven’t tried group fitness yet. Here, in no particular order, are our top five reasons that you should try a group fitness class if you fall into that second category!

EXPERT INSTRUCTION.
If you don’t want to spend the money to hire a personal trainer (which is the best way to get the results you want from your fitness program quickly and effectively), then group fitness classes might just be the next best thing for you.

Whether it’s getting expert coaching on your form, expert program design or expert motivation – you get lot of benefit from the experts that are group fitness instructors. Take the guesswork out of your workouts by attending a predesigned and progressive workout being coached and led by a qualified (and certified) fitness professional.

Make sure you’re working with a certified instructor who’s delivering a quality program. And don’t be afraid to speak up! Introducing yourself before class and explaining any physical limitations you may have, or specific results you’re looking for will allow the instructor to provide you with customized coaching specific to you!

MOTIVATION.
Sometimes it’s hard to keep yourself motivated in the gym. Whether it’s because you’ve had a long day at work, or because you didn’t sleep well the night before, it can be tough getting yourself motivated in the gym day after day.

Being in a room full of like-minded people all looking to get their sweat on and have a good time can be INCREDIBLY motivating. And it can mean the difference between an hour wasted at the gym half-heartedly run/walking on the treadmill and getting an effective full-body workout that leaves you feeling accomplished and energized.

It’s the same experience you might have at a concert or a sporting event where you get swept up in the energy of the crowd – sometimes the right group fitness class can be so motivating that it turns an otherwise ho-hum day into a great one!

STRUCTURE.
Group fitness classes are great at providing your workout routine with structure. From a predictable schedule to expertly structured classes, group fitness can do all the prep and planning work for you.

Another favorite expression is “failing to plan is planning to fail” and this applies to your fitness goals as well. You can’t just join a gym or take up running and expect results. You need a plan to get you there. The great thing about group fitness is that you can simply work with a program coordinator to determine the best classes for you based on your goals and your schedule and then boom – you have a plan! Once you have a plan, it’s just a matter of executing – which in the case of group fitness, means showing up and doing what the instructor tells you to do!

Not only is the structure great for getting you results, but having a schedule that you’ve committed to makes it easier to hold yourself accountable.

VARIETY.
It’s easy to fall into a rut when you’re working out on your own. You sign into the gym and throw your stuff in a locker and then off you go to your favorite (same old) machine to do your favorite (same old) workout. This is the most common reason people fail to get the results they’re looking for at the gym: failure to keep the body challenged!

Falling into a workout rut can cause you to plateau – after all, as they say, what doesn’t challenge you doesn’t change you, and after a while, the same old will fail to challenge you.

You don’t have to worry about that in a good group fitness class. Between the expert design of the classes and the wide variety available to you, you can make sure you have enough variety in your workout plan to keep your body challenged and changing.

FUN.
Our final reason is our favorite reason. Group fitness feels more like a party than a workout. Think about it: group fitness is a social activity. You get the support, encouragement, and motivation of your fellow participants. There’s an instructor helping you get a great physical workout. There’s awesome music pumping through the speakers.

You’d be surprised how the party-like elements of group fitness can make an hour pass so much faster than an hour on a treadmill. Find an entertaining instructor and you’ll find your workouts are over in the blink of an eye! Making fitness fun is a key to increasing exercise adherence (meaning you’ll work out more often) which means you’ll see results faster!

When Mary Poppins sang that a spoonful of sugar makes the medicine go down, she could have been talking about group fitness (sugar) and exercise (medicine).

 

With so many great reasons to try group fitness, why not slip into a class and see what all the fuss is about? Not a member yet and want to try Elevate Fitness classes anyway? No problem, your first class at Elevate Fitness is free!

5 Common Mistakes Beginners Make in the Gym

5 Common Mistakes Beginners Make in the Gym

Being new to the gym can be overwhelming. You walk in and assume everyone knows what they’re doing, they’re super fit and it comes really easily to them. Of course, these assumptions aren’t true 99% of the time, but it’s something we all think when we’re getting started. Add to that that most machines look like they can do some damage if used improperly (and they can) and it’s not always super obvious how they’re meant to be used. Layer on all the conflicting and bad information we see about fitness and working out online and in magazines and it’s almost guaranteed that you’ll make mistakes as a new gym member. Here we’re going to break down the 5 most common mistakes that beginners make in the gym.

They Don’t Take Advantage of Fitness Consultations.

We get it. You’re new and that Personal Trainer with the great biceps is intimidating. But letting your misconceptions about trainers stop you from meeting someone who can get you started on the right foot and could potentially become one of your biggest cheerleaders would be a mistake.

A Fitness Consultation gives you a chance to talk to someone who is educated and passionate about how to help people just like you reach their fitness goals. It’s also a great opportunity to figure out exactly what you should be doing when you come into the gym so that you’re making the most of your time.

Even if you never plan to meet with your trainer again after that complimentary consultation session, you’re going to get a lot of good information from it that can have a direct impact on not only your results, but how quickly you start seeing results.

They Give Up Too Quickly.

People expect to see results overnight. They spend years engaged in the behaviors that made them unhealthy in the first place and expect to undo all that effort in just a couple of weeks at the gym. The worst part of this scenario is that most people who start a fitness program and give up, end up giving up just before they’d start seeing real results!

Think about it. Skipping one trip to the gym won’t make you fat. And likewise, one trip to the gym won’t make you fit. But just because you’re not seeing results doesn’t mean that changes aren’t happening. It’s just that it takes a while for those changes to be visible in the mirror, or for those changes to show up on the scale.

Some benefits, while not immediately visible, are instant. For example, when you exercise your body pumps more blood to your muscles, which increases your blood flow which can increase your brain function. And this is an IMMEDIATE benefit.

They Do The Same Thing Over And Over.

We’ve all heard that the definition of insanity is doing the same thing repeatedly and expecting different results. Similarly, you’re not going to get the body you want or achieve the fitness goals you’ve set for yourself by going to the gym and doing the same thing over and over again. Your body will adapt and the repetitive nature of your workouts will stop producing results. This is why so many people experience exercise plateaus.

One of the reasons for joining a gym instead of a fitness studio (see our take on that here) is that you have so much more variety available to you. Not only will this help prevent boredom from setting in (and making you less likely to stick with your program) but it will keep your body guessing and stop it from adapting to your workouts.

Get out of your comfort zone and try that group fitness class, hire that trainer or just learn a new machine. Your body (and results) will thank you for it.

They Go Too Hard Too Fast.

Unless you’ve been pretty active prior to joining the gym, you have to expect your body is going to experience some initial discomfort. You’re going to be sore. That’s natural.

It’s your body’s way of telling you, “Oh! This is new. I need a little time to recover from that.” Listen to your body.

Meet with a trainer for a fitness consultation and ASK the question: “If I’m just starting out, how much time should I be spending working out?” and then follow that advise. Going too hard too fast can cause a number of issues that derail you from reaching your goals from injury to increased recovery time.

They Try To Go It Alone.

We are social creatures. There’s no denying it. It’s been shown over and over again in a multitude of studies that people who work out with a friend, in groups or in social environments get better results and stick with it longer.

One study actually discovered that 95 % of people in a weight-loss program with a friend or partner finished their program, compared to 76%of those who went solo. The social participants were also 42%  more likely to maintain their results.

Whether you find a social environment like Cross Training workouts or Group Fitness classes, or you bring a friend to the gym using your gym’s Buddy Program – consider making your solo act a group effort to see better (and longer lasting) results!

BONUS MISTAKE: Not getting started at all.

There is, of course, only one way to guarantee you’ll get NO results and see NO changes. And that’s by not getting started at all. Sure, beginners make a lot of mistakes and have a lot to learn before becoming seasoned pros who are reaching their goals predictably and reliably – but the good news is that nobody is a beginner forever.

Need a place to start? Try Elevate Fitness for FREE:


 

Best Gym Tips for Seniors

Best Gym Tips for Seniors

In the movies and on televisions gyms are always full of young, fit, attractive members. But like most of what we see from Hollywood, this isn’t the most accurate representation of a gym or health club. They’re frequented by members as diverse as you’d see anywhere else – members of all ages, body types, ethnicities, and professions. And thanks to programs like Silver Sneakers and other insurance programs that pay for memberships, we’re seeing more Baby Boomers and seniors in health clubs than ever before. And that’s why we’re excited to share our best gym tips for seniors.

Tip #1: Take group fitness classes. There are a number of reasons you’ll want to include group fitness classes in your fitness program, and we’ve covered some of those in depth in other posts. Today, we’re going to talk specifically about aqua group fitness classes. With the ability to increase your strength, cardiovascular health, and flexibility in all one workout while reducing pressure on your joints in a low-impact format, you’d be hard pressed to find a form of exercise more perfectly suited to a mature body!

Plus, there’s a great social component in group fitness classes which can help combat stress and loneliness and keep you engaged in your fitness program for the long haul! Need more reasons? See what Elevate Fitness Aqua Instructor Sue had to say about why you should be working out in the water.

Tip #2: Find out what special programs your gym offers seniors. For example, at Elevate Fitness, we offer coffee clubs where members can meet before or after group classes to socialize and connect. A community is an important part of a successful fitness program as connecting with other members and with staff will increase your exercise adherence by keeping you accountable to other people.

And while we’re all for making new friends, maybe you’d prefer to bring an existing friend with you? Most gyms (including Elevate Fitness) have referral programs. Not only can you usually get a guest pass for a friend to try out the gym with you, but most clubs (at least the good ones) will reward you if your friend joins! At Elevate Fitness you’ll earn 500 rewards points that can be spent in our online Rewards Store!

Tip #3: Make time to be consistent. Today’s seniors are busier than ever. Whether it’s staying involved in the workforce longer, family obligations or recreational pursuits and hobbies, seniors often find their agendas and calendars just as full as when they were younger.

Take time to put together a schedule for yourself (group exercise classes make this a very easy step) and follow the advice we have for people trying to reach their fitness goals with busy schedules.

Tip #4: Set a goal. Have something to train FOR and you’ll find it easier to get into the gym to train. We suggest training for a 5K as a good starting place. Most towns have an abundance of 5ks to choose from that allow you to support causes near and dear to your heart. And most 5ks are considered run/walks so you don’t even need to become a very advanced runner to participate.

Find a program that will help you reach your goal, like Elevate’s Run to Walk program, designed to take non-runners to point where they can successfully complete a 5k. And once you’ve committed, talk your friends into committing with you!

Tip #5: Find out if you’re eligible to have some or all of your membership paid for. Silver Sneakers and Silver and Fit are just two examples of programs that pay for a portion or all of your gym membership for you! And if the gym you’ve joined doesn’t have a program – reach out to your insurance company and be the catalyst! Someone has to be the first, right?

 

Not a member of a gym yet and want to try out Elevate Fitness? Try us out for FREE!

The Best Gym Tips for Beginners

The Best Gym Tips for Beginners

As the expression goes, hindsight is 20/20. Think back to most major accomplishments in your life and ask yourself, if you knew at the beginning what you knew when you reached your goal – how would that have changed your journey? For most of us, it would have meant a less bumpy road, right? And with that in mind, we present you with Elevate Fitness’s gym tips for beginners.

Tip #1: Remember that Rome wasn’t built in a day. It’s going to take time to reach your fitness goals, and more importantly, it’s probably going to take some time before you even start to notice progress. Think about it this way: one workout isn’t going to magically get you into shape just like it wasn’t missing one workout, or spending one lazy day on the couch that got you out of shape in the first place.

If you start your journey toward fitness with the expectation that you’ll see big results fast, you’re going to end up disappointed and back on the coach. The best way to avoid this is to be realistic about both your goals and the program you’re going to use to achieve them. Consider sitting down with a personal trainer or fitness coach to discuss what you hope to achieve. Not only will it help you decide on the best action plan to meet your goals, but you’ll also have a better understanding of what you can expect to see happening when.

Not only is this a good way to start your fitness journey, but most gyms, including Elevate Fitness, want you to do this so they’ll give you a complimentary training session when you join!

Tip #2: Take group fitness classes. We cannot emphasize this enough. When you walk into a gym for the first time and see the sea of equipment laid out for your use, keep in mind that depending on your exercise experience and your goals, not every piece of equipment is the right piece for you to be using. Not only that – it’s highly unlikely that without instruction you’ll be able to use the equipment properly on your first try.

Instead of throwing yourself at the machines (which are likely to slow your progress, see tip #1) consider taking a group fitness class where you’ll have an instructor providing you with a proven program, real-time coaching and helping to keep you safe to minimize your downtime (recovery) between workouts and increase the effectiveness of your workouts getting your noticeable results more quickly!

Think classes aren’t for you? Well if you immediately imagined a bunch of women in leotards with perfect makeup and hair bounding along to some great 80’s music (yes, we said 80’s music is great and we stand by that) then you need to see how group fitness has evolved. It’s now more inclusive on all fronts and less dance-driven and much more athletic in nature. Check out our fun post on The Evolution of Group Fitness Classes.

Tip #3: Create playlists that will get you pumped up (no pun intended) for your workout! Don’t underestimate the motivating power of the Theme from Rocky or Journey’s Don’t Stop Believing when you’re in the gym. And it’s not just a crazy idea that music can help you power through a tough workout or finish your cardio strong – there’s actual science to back it up! In 2012, Psychology Today published this intriguing article about The Neuroscience of Music, Mindset, and Motivation.

In fact, looking back at Tip #2, motivating music is one of the key components of effective group exercise classes in keeping participants motivated and coming back for more. Ask any Spin Instructor (we’re looking at YOU Lisa Dolbear) who’s spent hours pouring over the perfect playlist how important song choice is in creating the perfect workout, and they’ll consistently rank it among the most important factors of a successful class.

Tip #4: Don’t overestimate how hard you’ve worked out at the gym when you get into the kitchen. Often, when people become newly active at the gym, they convince themselves that they need an additional reward in the kitchen to offset all the hard work they’ve been doing. Research has shown that people, when guestimating, often overestimate the number of calories burned during a workout.

Our suggestion for avoiding this fate? Math. Track how many calories you’re burning and how many calories you’re consuming. But how, if guestimations are so often wrong? Simple: invest in a heart rate monitor. You’ll get pretty accurate data concerning your calories burned during a workout (not exact, but a lot more accurate than a guestimate) that will allow you to plan your calories in (based on your unique goals) with a lot more accuracy.

Honestly, we’re obsessed with heart rate training and would never consider putting ourselves through the effort of working out without one because it’s honestly the best way to get real-time feedback about the effectiveness of your efforts in the gym. Read our post on Why Heart Rate Monitors Are the Most Important Thing You Can Buy to Achieve Your Fitness Goals and then check out some of the heart rate monitors available at Elevate Fitness (although you can use any ANT+ compatible heart rate monitor at Elevate Fitness).

Tip #5: Make friends. And if you’re not good at making new friends – bring an old one with you! There’s power and safety in numbers. And that applies to your gym life, as well.

There’s power in community and the old adage that none of us is as smart as all of us applies to your fitness goals. Even the top athletes in the world work with personal trainers and coaches. And a lot of them train with teammates or other athletes because the power of many is so much strong than the power of one. Not only is it motivating, but you’re likely to increase your “fitness vocabulary” and “library of exercises” by working out with a buddy or two. And always having a spotter available will keep you safer, too!

Looking to make new gym friends? See tip #2 – group fitness classes are a great way to meet new friends. Want to bring an old friend? Most gyms (including Elevate Fitness) have referral programs. Not only can you usually get a guest pass for a friend to try out the gym with you, but most clubs (at least the good ones) will reward you if your friend joins! At Elevate Fitness you’ll earn 500 rewards points that can be spent in our online Rewards Store!

So whether you’re an absolute beginner, or if you’re just beginning again – apply this advice to your fitness journey, and we’re confident that you’ll experience results, enjoy the process more and maybe even create a lasting lifestyle that allows the rest of your life to truly be the best of your life.

 

Need a place to begin? Try Elevate Fitness for FREE!

Joining a Gym: Expectations vs. Reality

Joining a Gym: Expectations vs. Reality

You did it. You finally worked up the courage to visit your local gym. The person who showed you around seemed nice enough and you agreed upon a plan that will really help you to make some changes this time and be successful. You signed on the dotted line. Then you went shopping for new sneakers and some workout clothes, uploaded a motivating playlist and then comes the dreaded moment: your first visit to the gym as a member.

Sometimes, anticipating the unknown can create an overwhelming amount of anxiety that stops us from reaching our goals before we’ve even started trying. So let’s take the unknown out of the equation by debunking some of the most common misconceptions about joining a gym. Here are our top four:

Expectation: Everyone at the gym is going to be in really great shape and they’re going to judge me. 

Reality: There will be a couple of really buff and really in-shape folks in the gym, but the majority of members will be like you – average people exercising because they want to experience the benefits of exercise and weight loss. And as for the idea that people are busy judging you? Everyone is having the exact same thought! Everyone is so worried about themselves, that they rarely notice how much weight you’re lifting or whether you’re doing the same exercises you did yesterday or if your sneakers are this season or last. You’re more likely to find someone paying attention because they admire your dedication, or like your top or envy your smile. The gym is an environment where everyone is working to be a better version of themselves. 99% of the people you’ll find in a gym are more likely to be your cheerleader than the proverbial fitness bully.

Expectation: If I need help, I’ll have to pay extra for that. 

Reality: Now this one’s a little trickier, because the reality may vary a bit from gym to gym. But if you’ve joined a GOOD GYM (and of course, I recommend Elevate Fitness) then you’ll find that you’re surrounded by people who work in an industry they love because they enjoy helping people reach their goals (face it, nobody is working in your local fitness center to get rich). Now, don’t get me wrong, you probably won’t find someone willing to train you for free, but you’ll always find someone willing to help you learn how to use that new piece of equipment or explain what goes on in that fitness class. Most good gyms will even give you a complimentary session with a trainer to get you started so you’ll have a specific person you go to with your questions and concerns!

Expectation: You have to train for hours and hours to see any real results. 

Reality: Unless you’re training for the Olympics, chances are you can spend less than an hour just a few times a week in the gym and see real results. Not only do you NOT really have to “go hard or go home” but you can actually undo your best efforts by overtraining. The best way to make sure you’re not falling into this trap is to think of exercise as something you can ease into. If you’re starting out as a non-exerciser, anything you do is better than where you started! As you and your body acclimate to exercise, you’ll find your sweet spot, but definitely avoid the too-much, too-soon syndrome that has derailed many a beginner. Aim to spend an hour or less in the gym at least three days a week to start seeing the benefits.

Expectation: I’ll start seeing a difference on the scale.

Reality: Exercisers, especially beginners, are often surprised to find that the scale changes less than they’d expect. There are a number of reasons for this. One of those is that muscle weighs more than fat. So the same space that used to be occupied by body fat, replaced by muscle, will weigh more. Another reason is that your body doesn’t just decrease it’s size when you start losing weight, it starts to reshape, and sometimes that delays the numbers on the scale. It’s best to take before photos so that you can SEE your progress on your BODY instead of on the scale. Even better? Try a 3D scan that will not only give you a “before” or in-progress image but will give you hundreds of different measurements that you see changing instead of just the number on the scale.

Whatever your expectations, remember – the reality can often be quite different. Find a gym or fitness center that believes that fitness if for EVERY BODY and you’re likely to find that the reality of being a gym member is quite wonderful! Need a place that fits that bill? Try Elevate Fitness for FREE by filling out the short form below!

Why Choose a Gym Over a Fitness Studio

Which Is Better - a gym or a fitness studio?

You can’t drive much more than a block these days without passing a fitness studio of some sorts. From barre to kickboxing to boot camps to HIIT – there seems to be a studio for every type of exercise you can imagine.

There’s a reason these studios are popping up all over – more people are realizing the benefits of physical fitness than ever before, and in response, there are a ton of studios out there ready to promise you the world and take your money.

So why choose a traditional gym or fitness center when there are so many trendy studios to choose from instead? We’re glad you asked. Here are five reasons to choose a gym over a fitness studio.

  1. Convenience: Most studios have a schedule of classes or workouts throughout the week to choose from. Most people pick a schedule and that’s it – that’s when they’re working out. Most gyms, however, offer classes and workouts at scheduled times just like the studios AND give you the option to work out on your own for SEVERAL additional hours throughout the day meaning you’ll never have to use your schedule as an excuse for missing a workout.
  2. Cost: Usually, we prefer to talk about value, after all, spending a dollar on a cup of coffee has a different value than spending a dollar on an entire meal does, right? But even using basic cost as a comparison, you’ll find that you’ll spend less on a monthly membership at a gym than you would on a program at a studio. Why? It’s simple: gyms have more members so they don’t need to charge each individual as much to create a sustainable business model.
  3. Variety: Back to the value point – if you join a kickboxing studio, you’re going to get pretty tired of kickboxing after a while and then what other options will you have? But at a gym like Elevate Fitness, if you get tired of lifting weights, you can try swimming, or if you’re tired of the pool, you can try group fitness classes. Greater variety will mean greater value.
  4. Experience: Gyms take a lot more to open and operate than a studio, so you’ll usually find that most gyms have been around a while and they’re likely to be around for a while. Take Elevate Fitness as an example, Elevate has been a staple of the community (in one form or another) for over thirty years. Those years translate into experience that you can use to your advantage.
  5. Expertise: Gyms are larger than studios. They, therefore, have larger staffs than studios. You get the advantage of having the knowledge and support of so many people with so many specialties and areas of expertise when you join a gym. Elevate has personal trainers, yoga instructors, Pilates instructors, swim coaches, weight loss coaches, tennis pros, spinning instructors, etc. With so many people with so many areas of expertise, you’re getting more for your money (again) and getting more value from your membership!

We’re not saying studios are bad. Ultimately the best workout is the one you’ll actually do – and you have to decide for yourself where that is. But if you’re struggling with choosing between a studio and a traditional gym, keep these benefits in mind as you make your decision.

Need more help making a decision that’s right for you? Let the experts at Elevate Fitness answer your questions:

Weight Training Tips for Beginners

Elevate Fitness Weight Training Tips for Beginners

Weight training exercise has long been recognized to provide many health and fitness advantages. From helping to improve basic physical function to increasing your body’s capacity to burn fat, the benefits of lifting weights are well documented and wide-reaching.

For those just beginning with weight training, though, it can be intimidating to walk into the gym and join those in the weight room so we’ve prepared these beginner tips that will help you to avoid some of the common mistakes and pitfalls that most beginners make. By following these guidelines, you’ll reduce your risk of injury, get more out of each exercise, and have the confidence to hit the weights in the gym without feeling out of your comfort zone.

As with most exercises, it’s always a good idea to start with a warm-up or some light stretching.  Done properly, it will help you to loosen up your joints so you can move more freely and may help in reducing the risk of injury. However, you don’t want to overstretch because it might lead to unstable joints. Holding each stretch for 10 seconds or at the most thirty seconds is adequate.

The first question beginners often have when hitting the weights, is exactly how much weight to lift. This answer is going to vary from person to person and body part to body part and maybe even day to day. A general rule is that you want to lift enough weight that completing three sets of 10-15 repetitions is maxing out your lifting capacity but light enough that you’re not falling short of the three set, 10-15 rep goal.

Starting with heavier weights might be tempting, especially if you’re the type who might be concerned about how much you’re lifting compared to those around you, but you want to withstand the temptation – your body will thank you for it later.  As you acclimate yourself to weight lifting, you’ll find that you can quickly determine what the proper amount of weight is for you.

One of the most important factors in determining how much weight you can lift and how effective lifting that weight will be is the form that you use while lifting. We always recommend that beginners work with a Personal Trainer to learn the proper technique and form to reduce the risk of injury. For true beginners, Elevate Fitness offers a complimentary personal training session to help you get started on the right foot.

Every well-rounded fitness plan includes some form of resistance training, and the most popular form of this exercise is weight training. If you’re not including this fundamental type of exercise in your program, it may be time to consider all the benefits you’re missing out on. Plus, who doesn’t like a little variety in their workouts to keep things from getting boring?

 

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

5 Reasons To Do a Weight Loss Challenge

5 Reasons a Weight Loss Challenge is the Solution You Need

If you’re anything like the majority of people, you’ve probably been thinking about changes you’d like to make in your life for 2019. Maybe you’re traditional and you actually set New Year’s Resolutions for yourself, or maybe you’re less formal and you just consider the things you’d like to see happen in the new year.

When we start thinking about the changes we’d like to make, how many of us start thinking about our physical health and fitness and maybe even some weight loss? The truth is – most of us.

Whether you have a few pounds to drop to fit back into your favorite pair of jeans after some holiday splurging, or if you have a more significant amount of weight to lose after allowing it to slowly pile on over the years – your best solution might just be a weight loss challenge.

Before we dive into WHY a weight loss challenge might be the best solution you didn’t know you were looking for, let’s talk about what we mean when we say “weight loss challenge”. For the purpose of this article, we’re considering a weight loss challenge to be a program overseen by fitness or medical professionals. The program would have a clear start and end date with reliable measuring, tracking and documentation throughout. We’d even go so far as to argue that the very BEST challenges will also involve some kind of cost because the more skin you have in the game – the more seriously you’re likely to take it.

Okay, so now we know what we mean by weight loss challenge, let’s talk about our favorite benefits. Here are five benefits of completing a weight loss challenge:

1. Weight Loss. Okay, this one’s obvious, but who among us wouldn’t be happy to step on the scale six weeks from today and see that we’ve dropped a few pounds?

2. Accountability. We usually have the best intentions in life, don’t we? We mean to lose weight. We mean to make healthier choices. We mean to call our mothers on the phone more often. But what happens is that intentions without any actual action just become wishes we’ve made. Joining a challenge is a simple step you can take that swings you from intention into action!

3. It’s short term. For a lot of us, the idea of weight loss is accompanied by the idea of sacrifice. We imagine all the delicious and fun things we’re going to have to give up in order to lose weight and we lose momentum before we’ve even started. Joining a challenge (especially a shorter one like 30 or 45 days) means that you’re only sacrificing for a pre-determined period of time. If you want to go back to your old ways (although you likely won’t WANT to – and then it’s no longer a sacrifice) at the end of the challenge, you can.

4. It’s cost-effective. Challenges usually take advantage of group training or workouts meaning that you pay less than you would if you did it on your own and hired a personal trainer. You’ll get more bang for your buck while still getting effective workouts and coaching from qualified coaches.

5. There’s Support. The same thing that makes challenges cost-effective – the other people – make challenges social, too. And there’s hard science that supports the idea that if your fitness or weight loss program is social, you’ll be more successful in both the short term (for the challenge) AND the long term (lasting lifestyle change).

Now, let’s get the disclaimer out of the way: as with ANY exercise or diet program, you should ALWAYS consult with your doctor before beginning any new programs.

Want to learn more about how the Elevate Syracuse Fitness Weight Loss Challenge addresses ALL of these benefits and more? Fill out this short form for a free, no-obligation session!

Health Experts Strongly Recommend Group Fitness

Why Many Health Experts Strongly Recommend Group Fitness Training

By Anthony Holton

One of the best ways to improve health and maintain a healthy fitness level is through exercise and fitness training. However, not everyone likes to exercise especially when they do not have anyone with them. And so, many health experts actually recommend group fitness training. As with anything, each kind of training comes with its own advantages, so it is worthwhile to determine which type best fits you and your overall goals.

If the boredom and lack of motivation describe you, you should seriously consider group fitness training which is strongly recommended by many health experts. Expert fitness trainers share the advantage of this type of training or exercise.

One of the main advantages of group fitness training, many people ought to know, is that it will provide the motivation to train harder. As you see other people in the class sweating, grunting and overcoming training obstacles, you will be inspired to push past your limitations. When you feel yourself progressing, you get motivated to train consistently, which then allows you to reach your fitness goals faster and be more encouraged to stay fit.

Additionally, training regularly allows you to form a special bond with fellow members of your group fitness training. People in your neighborhood or in your circle of friends can use as a form of accountability. When you know that other people are expecting you to show up, when there are people who actually care about your success, it makes it more difficult to skip a workout or go back to your unhealthy habits.

Fitness training groups offer a wider array of classes, ranging from high-intensity cardio sessions to get your heart pumping, to weight training using a variety of equipment designed to get you functionally fit, and explosively fun boxing classes. This means that you can select classes that fit your personality and goals or perhaps even discover a new passion. As many fitness experts say, finding an activity that you truly enjoy is one of the greatest ways to motivate yourself to train consistently.

And lastly, group training is a great opportunity to meet new people. In these classes, you will meet a diverse number of people, many of which share a common goal with you. This allows you to build a solid network that can help you not only with your fitness goals but in other aspects of your life as well, including your professional career.

Know more about this here.

Article Source: http://EzineArticles.com/expert/Anthony_Holton/1745997

Article Source: http://EzineArticles.com/9201341

SEE ELEVATE’S GROUP FITNESS SCHEDULE HERE.

NOT A MEMBER OF ELEVATE YET? TRY US FOR FREE!

Whether you’re trying to lose weight or tone up or train for an event, find out why Elevate Syracuse is your best choice!

Heart Rate Monitors Can Help You Achieve Your Goals

Why Are Heart Rate Monitors the Most Important Thing You Can Buy to Achieve Your Fitness Goals?

By Shannon Rodriguez

What is your fitness goal? To lose weight? To have more endurance? To improve cardiovascular health? Whatever your aim is, a heart rate monitor is essential to hitting your goal.

I’m sure you have heard the term work smarter, not harder. Why would you want to overdo your cardio when working in a lower zone is the key to achieving your goal? It will make your life a lot easier – and push you to your fitness dreams faster. It will also help when you hit a fitness plateau and your body is not progressing the way you want it to. When you use a monitor, you know you are training at the correct intensity. You know you’re not over-training or under-training your body. In other words, you will see better and faster results, pushing your motivation through the roof! You’ll know you’re on your way to being the best you possible.

But there are other ways you can use one that of which you may not have thought. If you play sports, you probably do speed drills during practice. Using a monitor during speed work lets you to calculate how fast your heart reacts to these drills. Your rate should mimic the demands of whatever sport you are playing.

Are you into weight lifting? If you are doing an aerobic/muscle workout like Crossfit, using one ensures you’re working at your desired intensity. If your workout has a recovery time, you can see how much your heart rate lowers while you are resting – a very important thing of which to keep track.

So how do you best utilize a monitor?

Its basic function is to show you where and your heart rate is. You can set the minimum and maximum heart rate (MHR) based on your fitness goals and it will alert you when you go over or under your selected zone.

To calculate your MHR:

1. Take 220 and subtract your age. Example: 220 – 40 years old = 180

2. Determine your goal. Example: You want to lose weight. To calculate your bpm (beats per minute) range, you should be at 60 – 70% of your MHR (the zone in which you lose weight). Take your maximum heart rate (180 from the example) and multiply 60 – 70%: 180 x 60-70% = 108 – 126

In order to lose weight, you know that your heart rate must not fall below 108 and should not go above 126.

How do you ensure this? A heart rate monitor!

Heart Rate Monitors Central – [http://www.heartratemonitorscentral.com]

Article Source: https://EzineArticles.com/expert/Shannon_Rodriguez/2024615

Article Source: http://EzineArticles.com/8801315

SEE WHICH HEART RATE MONITORS ARE COMPATIBLE AT ELEVATE FITNESS HERE. AND READ MORE ABOUT HEART RATE TRAINING AT ELEVATE FITNESS HERE.

NOT AN ELEVATE MEMBER YET? TRY US FOR FREE:

Jump Start Your Journey with the Elevate Challenge!

Full Body Kettle Bell Workout at Elevate Fitness

Jump start your New Years Resolutions with the Elevate Fitness Weight Loss Challenge.

WHAT IS IT?

The Weight Loss Challenge is a six-week program that consists of three weekly group workouts (great social motivation and accountability to stick to your goals), customized individual workouts (customized by a certified trainer designed based on your body and your unique objectives), nutritional guidance and the support of a coach dedicated to helping you become the best you yet.

WHO IS IT FOR?

The Elevate Weight Loss Challenge is for anybody looking to trim down and tone up. Whether you’re looking to lose those last few pounds, break through a training plateau or if you have a significant amount of weight to lose – this program can help you do it! Whether it’s your first time trying to drop some pounds, or if you’ve tried everything under the sun – this program (due to its customized elements) is guaranteed to change your body and change your life.

WHEN IS IT?

The Challenge runs from January 12th through February 25th.

WHY A CHALLENGE?

We’ve added some elements to this program to make the Challenge both motivating and exciting! A grand-prize winner will be selected at the end of the six weeks and that winner is going to have their choice between a 5 day, 4 night Mexican Resort Stay plus $100 toward airfare or a $500 Elevate Fitness Reward Store Shopping Spree!

5 Common Running Shoe Buying Mistakes

5 Common Running Shoe Buying Mistakes

By Leo Eigenberg

Running is a very effective cardio activity, but it is essential to wear the proper footwear to enjoy the healthy running routine. It is a great physical activity to burn calories, strengthen the joints, and benefit the heart. Let’s take a look at a few of the common mistakes to avoid when buying running shoes:

Don’t simply buy for looks

Many first time runners get too concerned with fashion and forget about the most important issues like proper support, fit and comfort. Don’t let the color or the style of the footwear influence the decision-making process. If the running shoes don’t give the desired support, they will soon leave the feet feeling irritated and sore.

Shoes are too tight

Wearing a pair of running shoes that are too tight can soon lead to black toenails, blisters, or similar issues. Many runners prefer to wear close-fitting shoes for their normal everyday activities, but this same rule shouldn’t apply when engaged in physical activity. The preferred option is to have a little extra space in the forefoot to avoid squashing the feet. Try to leave a space of about half an inch in this area for the most comfortable fit.

Don’t wear shoes for too long

On average, a decent pair of running shoes should last in the region of 300 to 500 miles. It is not practical to wear this type of footwear unit they are completely worn out. A good indicator of when it is necessary to replace the footwear is when aches and pains start to become a common issue. Other indicators of the worn out footwear include lumpy foam inside which leads to the uneven sole and smooth grooves on the bottom.

Shop at the right time of day

The preferred time to buy footwear is later in the day. Our feet will continue to sweat throughout the day and this can continue until about 4 PM. So, it makes sense to wait until the evening to try on the running shoes to increase the chance of finding the most comfortable fit.

Don’t assume the shoe size

It is important to get the feet measured every time a new pair of running shoes is needed. The shoe size is very likely to differ between different brands and types of shoes. Also, the stitching, shape of the upper and foot forms can have an impact on the all-around fit and comfort.

Discover more about all types of sportswear by visiting li-ning shop.

Article Source: http://EzineArticles.com/expert/Leo_Eigenberg/1776992

Article Source: http://EzineArticles.com/9873790


 

Why Train for Strength

by Michael Meola, Elevate Fitness Personal Trainer

Why Train for Strength at Elevate Fitness

With so many ways to exercise and workout, it seems as though muscle building, or rather strength training exercises have really taken a back seat in people’s minds, either being some people feel it isn’t needed or it belongs to a certain group of gym goers- the meatheads in the weight rooms of gyms.

Before your next gym session considering some of these benefits to strength training.

Better Cardiovascular Health: 2013 research study in the Journal of Applied Physiology demonstrates that applied strength training to young men showed improved numbers in HDL, or good cholesterol compared to those who have never touched a barbell. The study explains that proper strength training improved blood pressure and triglyceride levels similar to those who cardio train, BUT even better impact of HDL.

Controls Blood Sugar Levels: Resistance training is something that should be incorporated for anyone with Type 2 diabetes. In a 2013 review published in the Journal BioMed research it showed that in addition to building muscle, strength training also helps the body use glucose, or blood sugar, getting it out of the blood and into the muscle, thus decreasing blood sugar levels.

Lowered Risk of Injury: Strength training also helps with bone density, which can help counteract forms of arthritis and fibromyalgia (which is more of a musculoskeletal disorder) as well as increasing muscle mass which can help protect ligaments and soft tissue. If a muscle is too weak, it places added stress on connective tissue.

Helping with Flexibility and Mobility: Results from a 2017 study in the Journal of IsoKinetics and Exercise Science shows that strength training improves flexibility in both men and women. Eccentric focused strength training showed twice as much hamstring flexibility than normal static stretching. If you take the muscles and joints through their full range of motion through strength training, you will increase that range over time.

Outside of these reasons, I want to dive into a more anecdotal reason I want to change people’s lives through strength training. 10 years ago I busted up my back pretty bad. L4 L5 herniated. I can still remember the pain to this day. The sharp bolts down my leg, not being able to move right or ever stand up straight. I remember randomly falling because my body would give out, my mom having to carry me, tears rolling down my face. I remember bouncing from Physical Therapists to Chiropractors for almost 5 years; I remember doctors telling me I’d need shots every 6 months and that surgery was the only way to fix me up. I remember being told I’d never be able to exercise the same or do much of anything regarding my back and exercise. Cut to today 5 years into dedicated strength training with squats, deadlifts, hinges, pushing and pulling with a barbell I can say I never went through surgery, never once had any injections in my back, and I have been pain free lifting more than I ever thought possible with a 545 lb Squat and a 505 lb deadlift.

Now, this may not be everyone’s comeback story. I’m not saying everyone should try and squat crazy weight. I’m not saying this is the only way to workout, or that it is superior to other forms of exercise. What I am saying is more people should give strength training and barbell training a real chance.

My mission statement in life is to empower my clients and people through strength. Strength is never a weakness.

 

Michael Meola is a certified personal trainer at Elevate Fitness in Liverpool, NY. To book a complimentary* consultation session with him, fill out the form at the bottom of this page and request Michael when booking your session.

*First time clients, local residents aged 18 and over, other restrictions may apply

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 Running with our 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 a Fitness Instructor

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

Healthy Eating Habits at Elevate Fitness

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!