Category: Group Fitness

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:

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!

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.

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!

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.

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.

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!

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.

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!

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.

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.

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.

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!