Category: How-To

Heart Rate Monitors Cheat Sheet

This cheat sheet will give you access to our Heart Rate Monitor articles and resources. If you have questions that aren’t answered here, please feel free to send us an email at

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

How Hard Should You Be Working?

How hard you should be working depends on a number of factors, and our best suggestion is to meet with a personal trainer to set up your heart rate device and to determine what zones you should be working in based on your own unique goals. Read more about how hard you should be working in our recent blog post:

Heart Rate Zones and Goals

When Your Heart Rate Monitor Doesn't Have a Visible ID Number - How Can You Pair It?

In some cases, compatible BYO heart rate monitors won’t have their device ID visible anywhere on or in the device, and you’ll need to take some extra steps to find that number so that you can set up your device to work in Elevate Classes (see instructions above). Here are the step by step instructions for those people who find themselves in this unique situation.

Step 1. Verify that your device is on the list of compatible devices here.

Step 2. Download an app to your phone called WASP Util (this can only be done on an iOS device currently):

Step 3. Go to your phone settings and connect to the network called Gold’s Gym using the password goldsgymdigital

Step 4. n the WASP UTIL app, you should see the WiFi network listed at the top of this home screen. Additionally, you will see any receivers that are connected to that network:

Step 5. Click Sensors at the bottom of the screen. All types of devices will be displayed, organized by their type:

Step 6. Find the Heart Rate category. All Heart Rate monitors currently powered on will be listed in this section.

Step 7. The RSSI number to the right of a monitor indicates how close it is to the receiver (the screens in the club used to display heart rate information). The closer the number is to 0, the closer it is to the receiver. Using the Heart Rate monitor you would like to pair, bring it as close to the receiver as possible (make sure the device is on and actively reading a heart rate).

Step 8. The monitor’s Device ID is the leftmost number shown. In the example above, the heart rate monitor’s Device ID is 34815.

Step 9. Add the Device ID using the directions in the “Pairing For Classes” link at the top of this page.

Still Need Assistance?

5 Ways to Burn Fat Fast

5 Ways to Burn Fat Fast with Elevate Fitness in Syracuse


Whether you want to improve your overall wellbeing or want to get thin, shedding those extra pounds may not be easy for you. Apart from diets and exercises, many other factors may have an impact on your fat and weight loss. Fortunately, you can take a few steps to boost your fat burning process.

1. Go for the Strength Training

For strength training, you need to contract your muscles in order to boost your strength and build muscle mass. Typically, strength training requires you to gain muscle mass with the passage of time.

According to many research studies, strength training offers a lot of benefits as far as burning fat is concerned. With this type of exercise, you can gain fat-free mass. This can boost your body’s ability to burn fat.

To get started, you can do body-weight exercises, lift weights or use gym equipment.

2. Eat a High-Protein Diet

If you add foods rich in protein to your diet, you can curb your appetite and shed those extra pounds. As a matter of fact, many studies have shown that eating more protein helps you prevent love handles.

Another study found that a higher amount of protein could help you maintain your muscle mass and reduce weight.

Once your protein consumption goes up, you may not feel as much hunger as you did before. As a result, you will begin to lose weight. You can opt for foods, such as dairy products, legumes, eggs, seafood, and meat, to name a few.

3. Get More Sleep

It’s better to get more sleep for weight loss. So, it’s a good idea to get to bed a bit earlier and wake up a bit later.

Many studies support the fact that weight loss can be achieved with more sleep. Another study showed that quality sleep for at least 7 hours per night could also help you shed weight.

On the other hand, lack of sleep may lead to triggered hunger hormones, obesity, and increased appetite.

So, what you need to do is reduce your consumption of caffeine and stick to your sleep schedule.

4. Consume Vinegar

As far as improving health is concerned, vinegar can do a great job. Apart from its positive effects on your blood sugar levels and heart health, it can also help you trigger your weight loss processes.

In a study, researchers found that taking 1 or 2 tablespoons of vinegar on a daily basis could help you get rid of body fat over a period of 12 weeks. Moreover, this practice can reduce your appetite and boost the feelings of fullness.

The method of consumption is quite easy. You can dilute some apple cider vinegar with fresh water and consume it a couple of times each day with your routine meals.

5. Eat Healthy Fats

Although it seems weird, upping your consumption of fat can also help you keep that fat away. Fat consumption may slow down your metabolic process that can reduce your hunger and appetite.

So, these are 5 ways of burning fat fast and get into shape.

Article Source:

Article Source:

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

How to Set Up Your Bike for a Spin Class

by Darcy Dibiase

How to Set Up Your Spin Bike at Elevate Fitness

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!

Heart Rate Training at Elevate Fitness

We’re so excited to introduce Heart Rate Training to our Group Fitness Classes at Elevate Fitness here in Syracuse!

In this post, we’ll give you everything you need to start tracking your effort in real time to get the results you want as quickly, efficiently and effectively as possible. Need more convincing? Check out our blog post on Weight Loss and Heart Rate Training.


  1. You’ll need a heart rate monitor. There are a TON of these on the market. The type that we work with are typically chest strap style monitors like the MyZone MZ3 heart rate monitor (don’t be scared by the price mentioned in the review, this device is available to purchase at Elevate for only $79.99). We offer two types of monitors for sale at Elevate, the MyZone MZ3 stores up to 8 hours of data, and a FitMetrix monitor that does all the great things MyZone does minus the memory (you’ll need to be connected to a device to save your workouts with this belt).
  2. You’ll need the phone number and email address associated with your Elevate Fitness membership. If you already have a FitMetrix account (what you use to sign in to our app or to sign in to classes) then you’re good to go! If you don’t – don’t worry, simply stop at the desk before your next workout and ensure we have your current email address and phone number in our system.


The first option for Heart Rate Training you have is to pair your device with the Elevate Fitness app (available in the App Store and Google Play). This will allow you to connect your monitor to your mobile device to view your results in real time. Here’s a short video explaining exactly how to do that:



If you’re already a member, you probably know how awesome our Group Fitness Classes are. If you’re not a member, your first class is on us, so come discover for yourself how amazing our instructors and classes are.

To make our classes even more awesome, you can choose to have your heart rate monitor data displayed in real time during our classes to make sure you’re in the right zones to get the right results! You’ll pair your monitor either through the app (go to menu –> profile and scroll down to Additional Information and click the edit icon) or by visiting this webpage to register your device. Here’s another short video to show you how to pair your monitor to work in our Group Fitness Classes:

Learn more about Heart Rate Training by meeting with a Personal Trainer in a no-obligation, complimentary sessions valid for first-time clients who are local residents over the age of 18 only. Other restrictions may apply.


Signing up for Rewards – Step by Step

  1. Download our app from the Apple App Store for iPhone or Google Play for Android devices.
  2. Read about our Rewards Program in this blog post.
  3. Register for a free Perkville account here, being careful to use the same email address for both the app and Perkville. This should be the same email address as the one we have in our Elevate Fitness membership system for you (using mismatched emails will not allow the systems to communicate properly).
  4. Check your email. You’ll get a message from Perkville asking you to verify your email address. You will not be able to earn any points until you’ve completed this step.
  5. When you register for a class (or complete any other earning activity) make sure you do it through the Elevate Fitness app to ensure you earn your points!
Earning points for group exercise classes at Elevate Fitness, step by step.

Earning points for group exercise classes at Elevate Fitness, step by step.


Not a member yet? Try Elevate Fitness for FREE!


Earn Rewards for Working Out at Elevate Fitness

As if getting fit wasn’t rewarding enough, what if you could earn rewards for working out? We’re excited to announce the Elevate Rewards Program! Earn points for club check-ins, referring friends, and more! Then use them towards a list of exclusive rewards! We look forward to seeing you in the club as you earn points and rewards. To join the rewards program, simply click here and follow the on-screen registration instructions!

How will it work?

First, you’ll want our app. This is the easiest way to interact with your rewards account, earn rewards for working out and to track your earnings, see available rewards and more. The Elevate Fitness app is available in the App Store and on Google Play.

You will automatically earn rewards for working out when:

  • Referring a friend to Elevate Fitness: refer through our Elevate Fitness app, and we’ll automatically track your referral for you, and when your friend activates one of our qualifying membership types, your points are automatically added to your account – no action needed from you beyond sending the guest pass to your friends and family and encouraging them to visit the gym. And then your referrals can join the program and earn rewards for working out!
  • Completing your New Member Personal Training Session: when you first join Elevate Fitness Clubs, we encourage you to take advantage of your complimentary personal training session with one of our certified personal trainers on one of your first visits to the gym, when you do complete this session, points will automatically be awarded to your account!
  •  Having a Birthday: I mean, if we’re going to age, we might as well get points for it, right?
  •  Following @ElevateSyracuse on Twitter: We post inspiring stories, gym/fitness/workout types, specials, promotions and reminders about holiday hours, weather cancellations and more. Follow us to stay in the know about all things Elevate.
  • Checking In to the Gym: When you scan your card at the front desk, points are automatically added to your Rewards account!
  • Attending a Class: Elevate Fitness has the BEST group fitness classes of any gym in the Central New York area, and now, when you register to take a class in our app, you get points! Check out our class schedules here.
  • Completing a Personal Training Session: every time your trainer confirms your participation in a personal training session, you’re getting points.
  • Checking in on Facebook: Use your social network to hold yourself accountable to your goals! Check-In and watch those points add up, and watch the support from your friends build as you work toward building the best body of your life!
  •  Posting/Sharing an #ElevateSyracuse photo on Facebook or Tweeting with #ElevateSyracuse: We LOVE seeing our members use social media to help stay on track with their goals. When you use our custom hashtag to tag your posts, you’ll get points AND see your posts displayed on the social media sharing screens located throughout our clubs.
  • Every $1: Spent in our Pro-Shop: you spend, you earn. Get great supplements, custom Elevate Fitness workout and fashion apparel or the fitness accessories you need to up your intensity during your workouts. Whatever you’re buying, we’re rewarding you for it.
  • Just for Joining the Rewards Program: that’s right – you have to register to start earning those points. And we want you to start earning points right away, so as soon as you register, we’re rewarding you!

Redeem Points For

  •        Free membership dues
  •        Elevate Fitness merchandise and swag
  •        Free gift memberships
  •        Retail and personal training discounts
  •        Free body image scanning sessions
  •        and more!

Set Up Your Account

  • Once you have created your account, look for the Settings link in the upper right corner of the page. In the profile settings, make sure to enter your birthday so you can get points just for being born (the first time, don’t worry – we won’t make you go through that again)!
  • The email settings are where you can manage how frequently you receive notifications about your points or unsubscribe. You can also add additional email addresses to merge old Elevate Fitness Rewards Program accounts into one. Those old points don’t have to go to waste!
  • In the Linked Account settings, you can connect your Facebook and Twitter and accounts with the rewards program, and earn points when you post (make sure you post from within your Rewards Program account to get credit for the post)!


  • Make sure you scan in, or manually check in, at the member service center every time you visit Elevate Fitness to get credit for your workout.
  • If you’re taking a group fitness class, check in for that at the class kiosk (coming soon) or via the Elevate Fitness app (also coming soon) as well so you can collect the points.
  • If you’re attending a personal training session, you’ll automatically get points for your session when your trainer completes your session in our scheduling software.
  • You can only check in when you are physically at the gym.

Social Media

  • To get points for checking in on Facebook or Twitter, make sure your social media accounts are linked in your rewards program settings. And use #elevatesyracuse when posting.
  • After you have checked in at a gym, you will receive an invitation in your rewards account to check in on Facebook or Twitter.
  • There may be a delay between the time you check in at the gym and the time your receive the invitation, this is normal.

In the future, we’ll be adding additional ways that you can earn rewards for working out as well as additional rewards that can be redeemed for your hard earned points.

Not a member yet? Try Elevate Fitness for FREE!


IHRSA Passport for Traveling

The IHRSA Passport program is great for active members who travel!

Elevate Fitness’s jetsetters and world-travelers need not worry about losing track of their fitness and weight loss goals when on the road. Elevate Fitness is a proud participant in the IHRSA (International Health & Racquet Sports Association) Passport Program.

The Passport Program entitles members of Elevate Fitness Clubs to enjoy guest access at more than 1,700 clubs and gyms  worldwide when they travel. Check out this video from IHRSA explaining how the program works.

The IHRSA Passport Program is easy for members to use! You need only follow a few basic steps:

  1. Obtain valid IHRSA Passport I.D. from the gym on your next visit.
  2. Visit to locate a club in the area where you will be traveling.
  3. Call ahead to confirm availability, as well as any fees that may apply for that club.
  4. …upon arrival at the club, present your IHRSA Passport I.D., pay the guest fee (if applicable) and you’re in!

Some Tips to Make Traveling to a IHRSA Passport Gym Easy:

  1. Make sure you’ve followed the steps above.
  2. Have a photo ID with you when you visit the hosting club so that you can prove your identity matches the Passport ID.

Also, when you call the hosting gym, ask about things that might affect your workout: planning on taking a class – inquire about any additional fees or registration requirements; want to work with a trainer – ask about guest rates for personal training; traveling on a holiday – ask about special holiday hours that may not be listed on the gym’s website or social media.

Travel safely, enjoy your workouts on the road, and we look forward to seeing you back at Elevate Fitness in our gyms when your travels bring you back home to Syracuse!

And if your a traveling guest from another facility, learn more about Elevate Fitness clubs here.

Not a member yet? Try Elevate Fitness for FREE!