Group Core gives you three-dimensional strength training and 30 action-packed minutes! Stronger core improves athletic performance, enhances movement health, and helps prevent back pain. Expert coaching and motivating music will push you through integrated exercises that use your body weight and weight plates.
What makes Group Core Unique?
Comprehensive Core Training
Group Core is much more than just an “ab class” where you do a bunch of ab curls. This is 30 minutes of comprehensive core training that targets the entire core – everything from the shoulders to the hips, including the front, back, and sides of the core. Exercise professionals know that you cannot target one area for fat loss (this is called the “Spot Reduction Myth”), so Group Core uses full body metabolic training to strengthen and define the core. The workout also features posterior-chain exercises that improve posture and balance out core training for the front and back of the body.
The programming for Group Core utilizes the revolutionary science of Loaded Movement Training. Participants move in all three planes of motion, both with and without an external load (weight). Loaded Movement Training is ideal for this program because rotation and multi-directional movements are highly effective ways to strengthen and define the entire core. This novel approach to core training does more than just build a better six-pack – it makes people better movers in everyday life, lowers the risk of injury, and helps prevent nagging aches and pains.
The Group Core workout uses a professionally designed and market-tested playlist to ensure there’s something for everyone, musically speaking, in every Group Core class. The entire experience is sound-engineered to ensure you have the best possible physical and mental experience, pushing you to work harder and get more from your workout!
All Fitness Levels
Group Core is designed for able-bodied adults of all ages and fitness levels. Instructors receive detailed examples of how to coach options or modifications to ensure that all participants are able to do every part of the workout in their instructor training and development. This results in greater success for you and will keep you coming back to Group Core for many workouts to come!
REMEMBER: Your first workout is always FREE at Elevate Fitness in Dewitt and Elevate Fitness in Liverpool!
We all know that water exercise is easy on the joints, increases flexibility and provides an opportunity to develop aerobic capacity. In addition, the following properties of the water itself can enhance and improve physical functioning.
Buoyancy supports body weight and means less impact on joints. If the water is chest deep, it reduces body weight by 60%, if the water is up to the shoulders or neck, it reduces body weight by 90%! Buoyancy also provides resistance which can lead to more balanced total body conditioning.
Hydrostatic Pressure is the pressure that water exerts on all surfaces under the water. It compresses the chest and can make breathing more difficult. It also reduces the heart rate so that the heart does not have to work as hard in the water to get the beneficial effect of exercise. Hydrostatic pressure acts like a total body “massage” that stimulates the lymphatic system and helps muscles recover from injuries.
Viscosity refers to water density. Water is 800 times denser than air and generates resistance in all directions of movement. Different types of movement in water can be varied to make exercise more or less difficult, e.g., the speed of movement, lever length, and the surface area of the body. Slower movement can help improve precision and coordination through all ranges of motion.
ThermoDynamics involves the flow of heat. Water transfers heat away from the body 25 times faster than air. This affects heart rate and oxygen consumption. Performing vigorous exercise in cool water results in lower heart rates than in warmer water, therefore, using the Rate of Perceived Exertion (RPE) is a better way to gauge the intensity of your workout. X marks the spot! If the water is at the level of your Xyphoid Process (the bottom tip of your sternum), 60% of your body weight is supported by the water.
Source: American Fitness Magazine, Summer 2017
See our aquatics schedules here, and remember your first class is always free at Elevate Fitness! Just fill out the form at the bottom of this page.
Susan Ohlsen is a Group Fitness Instructor who teaches both in and out of the water.
If you’re a regular participant in indoor cycling classes, you already know that it’s a perfect low impact way to raise your heart rate, torch calories, and increase your lung capacity. You’ve also most likely looked around at your peers and noticed those sleek looking velcroed shoes that a lot of people are wearing. Maybe you’ve wondered to yourself “What’s the difference between regular sneakers and cycling shoes and should I invest in a pair?” Before you talk yourself out of it because they tend to be expensive, here are some major advantages to owning a pair.
-Because of minimal wear and tear to your new indoor shoes, they will last for years.
-Cycling shoes have stiffer soles. This means the stiffer the sole, the more power you get when pedaling. Also, you’ll have more balance when you’re out of the saddle.
-Your feet stay in constant position when clipped in. This means perfect alignment that will prevent your feet from pronating. Your hips will also thank you for it!
-Your pedal stroke is smooth as silk! Cycling shoes help lift your pedals on the upstroke which takes pressure off your quads and brings your hamstrings in the mix.
-No shoe laces to worry about! It can be terrifying getting a shoelace stuck in the flywheel if they’re not safely tucked in the toe cages. The Velcro straps that come with most cycling shoes ensure a secure fit.
-More controlled and powerful pedal stroke ensures an awesome workout every time. Once you get used to clipping in and out, you’ll be amazed at how much more efficient you are, maximizing your time in class!
Once you try them out, you’ll most likely never go back to cycling in sneakers again!!
Click here to see Elevate’s indoor cycling class schedule and fill out the form at the bottom of the page to get your first class free!
ABOUT TONYA: Tonya is a Group Ride and Indoor Cycling Instructor at both Elevate Fitness’s Dewitt and Liverpool locations.
It’s the most common reason people avoid spin classes in gyms: they don’t know how to set up their bike for the class. And not every instructor is in the habit of beginning each class with a “How to Set Up Your Bike for a Spin Class” powerpoint presentation. Yet, we know that indoor cycling is a great class to help you meet your goals, so let’s not let fear of the unknown stop us any longer, okay?
So let’s give you a brief tutorial so that if it’s your first class you can set up with confidence, or if it’s your favorite class you can get a nice refresher on how to make sure your bike is set up to give you your optimal workout. These tips apply to both our indoor cycling classes and our Group Ride and R30 classes!
On most spin class bikes, including those at Elevate Fitness, there are essentially adjustments you’ll want to make before the class begins:
1. Saddle position (how high up and forward/back your seat is) and, 2. handlebar position (where your handlebars are relative to your saddle height and arm-length).
Let’s watch Elevate Fitness Instructor Darcy give us a great demo on how to properly set up your bike:
That’s really all there is to it! Make sure to bring your towel and your water bottle, and don’t forget – if you have any questions not only can the instructor help you out, but your fellow classmates are almost always more than willing to help you out! Ready to give spinning or Group Ride a try? Remember – your first class is always free at Elevate Fitness Clubs in Syracuse, just fill out the form at the bottom of this page! And get more great tips from Darcy here!
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!
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.
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!
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.
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.
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.
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.
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!
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.
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.
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!
Yes, you can lift weights on the bike, and here’s why.
Last week I had a member ask me after class if it was “safe” to use hand weights while on the spin bike because she’d read somewhere that it was one of the top no-no things to do in a cycling workout.
I did a little digging to see what people are posting out there, and as suspected, most of what I found were blogs written by fitness “experts” on the various “gimmicks” they’ve seen or despise about cycling classes. I use the term “expert” loosely here — because like me, these experts are by and large just other instructors who teach different classes. I’m not claiming to be an expert, but I do want to share some thoughts on the subject since I happen to teach my own cycling class using weights on the bike (I call it PowerCycle). So before someone tells you that I don’t know what I’m doing in that dark room with the loud music, consider this:
When we’re lifting, we’re not really cycling. I break up my class so that when it’s time to pick up handweights, it’s after a period of work that builds to an intensity where the legs welcome (need) a recovery period. I typically format my class as a 25-minute warm-up to increasing intensity period (with the intensity coming from a specific focus on intervals, hill repeats, tabatas, etc.) wherein the last 5 minutes is used to push the legs to all-out fatigue before allowing them to recover for 3-4 minutes. During this recovery period, participants go to seated coast and I guide them through a series of compound exercises using the weights (that means we’ll be using at least two muscle groups at a time for all exercises).
When we’re lifting, we’re not really lifting. Critics of using weights on the bike will say it’s a waste of time because you can’t really build strength using such a low weight for a short period of time. I never promote the idea that lifting hand weights for 3 minutes on a spin bike is a way to “get swoll.” That doesn’t mean it’s an empty effort though. I also teach a strength training class and at least once a week, that class precedes the PowerCycle class I teach. The 3 minutes of compound upper-body exercises is like the “cherry on top” of my weight-lifting cupcake. Using the right-sized hand weight (I use 5lbs) you can absolutely feel the effects of the weight after 3 minutes. For those who don’t lift, they will report back that they “feel” something – it might not be the feeling of building actual muscle, but it could be the feeling of starting to get comfortable with the idea that strength training can (and should) be part of one’s fitness routine OUTSIDE the cycling room. And I’m okay with that. We all start somewhere.
When we’re cycling, we’re really cycling. In addition to my certifications to teach strength-training classes and cycling classes, I am a USAT certified triathlon coach who has completed a number of endurance races in the past 20 years from marathons to multiple half and full IRONMAN races. The format of my class may vary from the type of riding I did when I needed to train for 100+ miles on the bike, but I’m very well versed in how the resistance knob, pedal speed, bike fit and overall “landscape” of the room impact the cycling experience, and I know how to translate those things to the idea of “outside riding.”
We don’t do anything willy-nilly. I change up my PowerCycle playlist and the workout every two weeks. This guarantees that the class is always fresh while giving participants the opportunity to tackle the same “course” more than once. I average about 4 hours of prep for every 52-minute class I teach. Two hours is used to find the right music and arrange the playlist appropriately (I blend all kinds of genres together, and I’m very particular about the order of the tracks so that everything flows). One hour is used to test ride the music and see what feels natural to do on the bike — sometimes I pick a song and plan it as a hill, but it wants to be a fast-paced interval once I’m riding to it. The last hour is used to refine the playlist based on the actual ride, and then organize my teaching guide to I can replicate the experience in class. All that being said, I know what every minute of my class is meant to achieve for the participants. There are no gimmick movements and no wasted seconds.
Still not convinced? Come and try a class. PowerCycle happens every Tuesday at 5:30 PM and every Saturday at 9:00 AM, at Elevate Dewitt. And don’t forget your first class is always free! Fill out the form below to try indoor cycling classes at Elevate Fitness.
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!
We’d all love to grow younger each day instead of the opposite. But until we find the proverbial fountain of youth, diet and exercise will have to do.
There is a simple truth that cannot be avoided: human beings are moving less and sitting more. People need to move more, and they need to move better. Here are some shocking statistics on current human activity levels:
Indeed, the term “sitting disease” is now being used by the scientific community to refer to the metabolic syndrome and ill effects associated with an overly sedentary lifestyle. People are sitting for so long during the day that they cannot maintain proper posture. As a result, their bodies present with postural problems and movement impairments that make exercising more difficult and require special anatomical considerations for fitness programming. Sitting at a desk all day also creates a steep uphill battle for a 30- or 60-minute workout to balance out the ill effects of sedentary lifestyles.
Group Active is perfect if you are new to exercise or have not exercised in a long time. It’s also ideal for super-busy people who need to get it all in one hour – cardio, strength, balance, flexibility, core work, and movement training for everyday life.
Group Active is an innovative one-hour workout that improves cardiovascular fitness, builds total-body strength, and enhances movement health for daily life. Inspiring music and supportive coaching will ensure you succeed with simple, athletic exercises that use dumbbells, bodyweight, and The STEP.
Check out the class in action here:
As always, your first class is FREE at Elevate Fitness, just fill out the quick from below!
Are you looking for a great cardio kickboxing experience in Syracuse? Today, we’re going to introduce you to Group Fight®, Mossa’s exciting martial-arts based group fitness program, offered at Elevate Fitness Clubs. Whether you’re a long-term member looking for something new to add to your program, or a non-member looking for something to get you excited about working out, Group Fight® may be just the answer!
Mossa describes the class as follows:
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!
Group Fight® is more than a cardio kickboxing class because it draws from a deeper well of martial arts to create a more robust, full-bodied workout that your traditional cardio kickboxing classes, like the (now vintage) Tae Bo.
Let’s take a look at the class in action:
As you can see – whether you’re looking for your martial arts fix, or you’re a beginner looking for a high-energy way to burn off some stress and calories at the same time, Group Fight® class is a great option for you!
Fight is a part of a system of classes created by Mossa, that can be used independently of each other, or in tandem to create or augment a complete fitness program. Additional Mossa classes include Group Power®, Group Ride® Group Groove®, Group Centergy®, Group Blast®, R30®, Group Active® and Group Core®.
If you’d like to try a Group Fight® class, you’re in luck because your first class is FREE, just fill out the form below! And check out the class schedule by location (Liverpool and Dewitt) here.
Group Ride is a huge calorie burner that builds great-looking legs! It’s a 60-minute indoor cycling experience. In Group Ride you’ll roll over hills, chase the pack, spin the flats, climb mountains, and sprint to the finish! With energetic music, motivating instructors and group dynamics you’ll get all the benefits of authentic interval training.
The “Ride” consists of ten tracks (or songs) 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 each have a specific training objective from cardiovascular and endurance to building strength and stamina.
So who’s it for?
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
The bottom line is that whether you’re a cyclist looking to train indoors during the winter months, or a newbie to exercise looking for something that’s as “easy as riding a bike” then Group Ride might be the perfect fit for you. Try it out by filling out the short form below!
Group Power can help you power up your results, whether you want to tone up or lose weight, build endurance or increase strength.
If you’re like most of us, you’re looking for the most effective workout you can get in the shortest time period possible. The biggest bang for your buck, so to speak.
We’re asked this question all the time. And most of the time, our answer is the same – Group POWER. We’ll get in to WHY this is our most popular response, but first, let’s talk about what Group POWER is…
Group POWER is a group fitness exercise class (included in Level Two and Level Three membership types, and available for Level One members by purchasing class passes here). Using an adjustable barbell or dumbbells, weight plates, and body weight, Group POWER combines squats, lunges, presses, and curls with the hottest functional, integrated exercises. Dynamic music and motivating coaching by certified instructors will get your heart rate up, make you sweat, and push you to a personal best!
Group Power combines traditional strength exercises with the hottest functional training moves to make you fitter and stronger. High-rep training, athletic movements, and a periodized training approach are key components of this results-driven workout. Add to this dynamic and motivational music and it simply is the most fun you’ll have strength training.
So why do we recommend this class more often than others? Simple: Group POWER combines two of the most effective training modes for weight loss (the most popular fitness goal): strength training and cardiovascular training. Increasing your body’s lean muscle mass is the most effective (bang for your buck) way to turn your body into a fat burning machine.
According to Dr. Michael Roizen, MD Internal Medicine, “Adding muscle to your body burns fat because, well, muscle needs energy to survive. … When you build lean muscle mass, the additional muscle requires additional energy. In turn, this raises your resting metabolic rate, or the amount of calories your body burns while at rest.” (Source.)
So if your goal is to lose weight, take advantage of the benefits of Group POWER by aiming for three classes a week, with at least 24 hours of rest in between POWER classes (or alternate with other great classes like indoor cycling or yoga). See our full class schedules here .
Group Groove is a dance-inspired fitness workout that draws on a variety of dance styles including club, urban, and Latin.
Check out the October 2017 Release here:
Groove promises to get you sweating, burning calories, and having fun! Group Groove is great for those that might think exercise is a bit too serious and prefer to smile, scream, and sweat their way to getting fitter and healthier. If you always tap your foot or wiggle your hips when you hear music, or if you want your hour of exercise to fly by, well then, Groove is for you!
We talked to Group Groove Instructor, and Elevate Fitness Group Fitness Director, Tamara Muller to find out what makes Groove such a special class.
Q: How would you describe Group Groove to somebody who’s new to Elevate Fitness and trying to figure out which classes they want to try out?
A: Group Groove is a fun, simple choreographed cardio class that uses music from all genres and gets your heart pumping!
Q: You started your fitness career as a Jazzercise Instructor. What does Groove have in common with Jazzercise, and what makes it different?
A: Both programs are choreographed with different dance moves, Groove is an hour of dance whereas Jazzercise was a mix of dance and strength training.
Q: To someone who’s just getting started on their fitness journey, and who is considering all the different group fitness options at Elevate Fitness, why would you recommend they try out Group Groove?
A: Group Groove is the perfect class for someone getting started on their fitness journey, because you don’t have to mess around with any equipment, you just have to show up, move and enjoy the music, energy and environment!
Q: How long does it take for the average new participant to get “up to speed” in a Groove class? Do they need to have dance experience or consider themselves a dancer?
A: No! not at all. The average person starts to feel comfortable with the class movements and format in as little as three classes. But you definitely don’t need to be a dancer to enjoy Group Groove.
Q: Why do you teach group fitness?
A: Because I’ve danced my whole life, love making people smile and have a good time, and love being an ambassador to a healthier lifestyle.
Q: What’s a fun fact members would like to know about you?
A: I eat ice cream every day!
Download the Group Groove Getting Started Guide here, and view our group exercise class schedules here (unlimited group fitness classes are included in all our level two and level three memberships, if you’re a level one member, or you don’t have an Elevate Fitness membership, you can buy classes here!)
And your first class is FREE at Elevate Fitness. Just fill out the short form below!
Group Fitness Classes have been around for decades. But how much have they changed?
The other day, at lunch, my mother commented when Neil Diamond’s “Coming to America” came on the restaurant’s sound system, that the song always reminds her of a Jazzercise class she and my grandmother took in the early 90’s. I was immediately reminded of her (blue and teal?) spandex outfit with matching headband that would seem retro and fun today that were totally in-vogue for a Jazzercise class in the community center in 1992. I hadn’t thought about my mother’s experiences in group fitness (aerobics was what we called it then – and it was 90% cardiovascular exercise) in years. You’d think because I’d spent so many years teaching group fitness and managing group fitness and prescribing group fitness to clients that I’d have considered her group experiences more often. But I hadn’t. Not until Neil Diamond serenaded us via a Muzak system. And this made me curious. WHY? Why hadn’t I thought about her pristine white sneakers and scrunch socks? It dawned on me long after lunch had ended that the reason I hadn’t more often considered her group fitness experiences is because group fitness is 100% different today than it was when she was perfecting her side-pony. Aerobics were classes of (mostly in-shape) women in brightly colored workout gear dancing to sped up version of popular songs. Grapevining back and forth in front of a mirror, or doing complicated steps over a raised platform (Denise Austin made Step Aerobics a phenomenon that should probably have resulted in more sprained ankles than it did). But today’s group fitness classes are a mix of men and women of all body types at all stages of their personal fitness journeys working on all facets of their fitness, not just cardio. Classes like Mossa’s Group Power have introduced strength training to the world of group fitness. Mossa describes their popular class as, “a results driven strength training workout utilizing an adjustable barbell, weight plates, and body weight.” And it’s no wonder the classes are popular, with science indicating that strength training can be just as, or more effective than cardiovascular exercise for individuals trying to lose weight and burn fat. Tae Bo went from choreographed kickboxing that looked like a number from a Broadway musical about Bruce Lee to popular mixed-martial-arts formats like Mossa’s Group Fight. Jazzercise went from and endless loop of grapevines to a mix of hip-hop dance, Latin dance, ballroom dance and traditional steps in classes like Group Groove. But it’s not just that group fitness evolved to be more inclusive and less “dancey,” it’s that group fitness became highly specialized in ways that used to be exclusive to personal training. Group Core will work on your core stability and strength, Group Active will give equal attention to the components of your fitness in what Mossa describes as “a simple and athletic program drawing from all four elements of fitness: cardio, strength, balance, and flexibility.” And there’s more to love about group fitness than just the fact that modern group fitness is formatted and designed to be more inclusive and effective, there’s also tons of science to support the idea that group fitness creates social accountabilities can help you reach your goals faster!
Get your first class FREE at Elevate Fitness by filling out the short form below!
If you’ve ever walked past the indoor cycling room before and wondered just why people would choose to sweat it out in one of these ever-popular group fitness classes versus just riding a bike on the fitness floor on their own, or chugging away on a treadmill or elliptical – this is for you. Everyone has their own reasons for cycling indoors, but there are some overwhelmingly popular benefits that keep most people in the saddle and turning the pedals long after their first class. Let’s look at the most common reasons people choose indoor cycling: Calories! For most of us, we want the biggest bang for our buck when it comes to gym time, and indoor cycling classes offer just that. According to spinning.com, you can expect to burn anywhere between 400 and 600 calories during a 45-minute class. The added motivation of the instructor and people working hard all around you typically pushes you harder than you would push yourself on the treadmill. Heart Health. We all know by now that the Physical Activity Guidelines for Americans from the Surgeon General’s office recommend that adults should engage in at least 150 minutes of moderate-intensity activity each week. The benefits of this cardiovascular work are significant: Lowers your risk of coronary artery disease. Helps to lower blood pressure. Helps to lower LDL (bad) cholesterol. Helps to lower your resting heart rate, increasing your heart’s efficiency. Stress Relief. The stress relief benefits of indoor cycling are significant and many. First, there’s no fancy footwork to follow – almost anybody can ride a bike, and an indoor cycling bike is MUCH easier to ride than the one you used to speed around the neighborhood on as a child. Not having to learn complex movements means your brain is free to focus on your effort and how you feel. Secondly, indoor cycling releases endorphins, neurotransmitters known for enhancing your mood (if you’ve heard of “runner’s high”, this is what they’re referring to). Endorphins can: Lower stress levels. Enhance the body’s immune system. Create feelings of euphoria. We could go on and on. There are so many reasons you’d want to give indoor cycling a chance. It’s low-impact meaning it’s safer for your joints and for people recovering from (or just plain trying to avoid) injuries. You control the intensity of your workload, so you really control the overall effectiveness of your workout. You increase muscular capacity (which has such a huge range of benefits it would take us SEVERAL articles to cover them all). So, why should you consider giving indoor cycling a spin (sorry – we couldn’t resist the pun)? Because it’s really, really good for you, almost anybody can do it, and because right now you can access FREE, no-obligation spin class at Elevate Fitness in Dewitt or Liverpool by filling out the short form below! So grab a towel, your water bottle and prepare for those endorphins to kick in! See you in the spin room!