Category: Lifestyle

How to Stay Fit While Traveling

When traveling, you want to embrace everything around you – new places, new customs, new people, new smells, but also new foods and delicious treats.

Nobody wants to keep counting calories when staying in a top hotel with more than delicious meals and restrain himself from trying national food specialties. It is why many people often come back from a trip with at least three or four pounds.

But, luckily, there are some tips on how to stay fit while traveling.

Get ready and take notes for your next trip!

How to Stay Fit While Traveling with Elevate Fitness Gyms in Syracuse, NY

Tip #1 Invest in Some Good Travel Exercise Equipment

If you exercise regularly, there is no need why you shouldn’t keep up with your workout schedule. But, instead of having a complete workout, spend 15 minutes to complete one series of exercises each day.

Let’s say the first day is leg day, you can do push-ups the second day, and so on. If you have compact travel equipment with you, there are higher chances that you’ll do at least one exercise if you see the equipment in your suitcase.

You’ll be sorry to skip the workout because your fitness equipment has traveled so far!

Tip #2 Do Sightseeing on Foot

Walking on your vacation is an excellent way to engage in physical activity, which won’t require you to change your sightseeing plans. Instead of taking a cab, or going by bus, walk to your next tourist spot. It will help you burn calories from lunch, and you’ll discover more interesting places along the way.

Tip #3 Do Hiking

Explore the surroundings of the place where you are traveling for some interesting hiking locations. Hiking will reveal beautiful nature and provide you an exceptional and memorable experience.

Hiking is fun and doesn’t seem like exercise because the beautiful landscapes will distract you, so you’ll forget about burning sensations in your muscles. You can choose the distance and terrain that matches your fitness condition.

Tip #4 Do a Morning HIIT Workout

HIIT workouts are designed to get you the most of your workout in the shortest time. It will include quick, but effective exercises, such as burpees, push-ups, high knees, crunches, scissor leg lifts, etc.

In only ten minutes, you can complete one HIIT workout before breakfast. You can find free HIIT workout videos on YouTube, so you don’t have to pay for a fitness app subscription for only several days of vacation.

Tip #5 Do Watersports

If you are on a holiday that includes the beach, don’t just indulge in sweet cocktails and tanning. Take a morning swim or jog on the beach. Water and sand will provide resistance, so you’ll get a more intense workout you can complete in a shorter time.

Tip #6 Plan and Balance Your Meals

Research the national cuisine of the place you are visiting. Find what some good restaurants are and check their menus online. That way, you can choose the food you want to try, so you can plan the rest of the meals to stay within your recommended daily calorie intake.

You don’t have to give up on trying local specialties. But, stay away from Pizza Hut and McDonald’s for snacks and on-the-go meals.

Final Tip

Relax and enjoy your vacation. Do short workouts and plan your meals and exercises before you get on the plane. Even if you skip a workout one day, it won’t make you gain 10 pounds.

Instead, try to get the most out of your vacation. But, make sure it is an active vacation.

How do you stay fit while traveling? If you regularly gain weight when on a trip, what do you think are the most obvious culprits?

Need a gym when you're not traveling?

Exercising Strategies to Give You an Energy Boost

Exercising Strategies to Give You an Energy Boost from Elevate Fitness Clubs in Syracuse, NY

If you’ve been keen to increase your daily exercise for a while now, but you never seem to have the energy to hit the gym, you’re in the right place. It’s difficult to find the motivation for a regular workout when you’re constantly fighting against fatigue.

By the time you’re done with work for the day, chances are you just want to curl up on the sofa and do nothing.

However, the reality is that exercise isn’t going to make you more exhausted – it’s actually going to boost your energy in the long-term. The more you move around, the more you’ll want to move, boosting your energy and reducing feelings of fatigue.

Improving your muscle composition and body weight will also give you a significant energy boost in the months ahead.

How Can Exercise Increase Energy?

One study from the University of Georgia found inactive people who normally complained of fatigue could improve their energy levels by up to 20%, while reducing fatigue by up to 65%. All they needed to do to get this energy boost was participate in some low-intensity exercises.

Although exercising might make you feel tired after you go through an intense workout, it actually creates energy and improves fatigue more than you’d think. As you move around, your body takes the challenge of motion as an invitation to create more energy.

This energy boost happens on a cellular level and pushes your body to access more energy stores, like fat.

Using Exercise to Increase Energy: Low Intensity Movement

Although it may sound counter-productive, if you’re constantly feeling drained and tired, consider investing in more exercise routines.

Anyone battling low levels of energy can improve their chances of reducing fatigue by simply adding more workouts to their exercise routine. However, it’s important to find the right exercising strategies.

 

A low-intensity option is often the top choice among professionals. When your energy levels are already depleted, you’re going to struggle to complete that challenging CrossFit session you’ve always wanted to accomplish at the gym.

Shorter bursts of low intensity exercise make more sense.

Going for a walk, jogging around the block, or just doing some basic exercise that doesn’t raise your heart rate too much will make a huge difference to how you feel.

As you get fitter, you might find that what counts as a “low intensity” exercise for you also begins to change.

For instance, initially, you might start your energy workout with a session of stretching exercises. As you begin to develop more energy, you can look into beginning your evening with a run, then winding down into stretches before bed.

Get Outdoors for a Bigger Energy Boost

Have you ever noticed how you always have an easier time staying awake and focused in the fresh air? Getting outside is a wonderful way to refresh your mind and body.

A basic walk outside is enough to get started, and being surrounded by nature will make a real difference to your mood and stress levels too.

Once again, as your energy levels begin to increase, you can think about other outdoor activities that give you a bit more of a challenge, like going for a jog or a run. You can also look into things like cycling or hiking or consider taking part in a team or group-based exercise if you need extra motivation to keep going some days.

When you promise your friend that you’re going to meet them for a bike ride, you’re much less likely to cancel just because you feel a little tired. Having someone else to hold you accountable can give you the extra boost you need to get over that initial fatigue.

Seeing other people can also give you a social boost that elevates your mood and energy levels too.

Be Careful Not to Overtrain

Finally, while pushing yourself through a period of fatigue can mean that you need to challenge yourself, that doesn’t mean pushing yourself past your limits.

Exercise can help you to overcome your low energy levels and feelings of fatigue, but it’s important to refrain from pushing yourself faster or further than you can reasonably handle.

Overtraining will cause you to feel more overwhelmed and fatigued, making it harder for you to get back to your routine the next day.

If you’re concerned that you’re exercising too much and not leaving enough time for recovery or too little and feeling no difference in your energy levels, speak to a professional for guidance.

Not a member of Elevate Fitness yet?

Exercising Strategies to Give You an Energy Boost

If you’ve been keen to increase your daily exercise for a while now, but you never seem to have the energy to hit the gym, you’re in the right place. It’s difficult to find the motivation for a regular workout when you’re constantly fighting against fatigue.

By the time you’re done with work for the day, chances are you just want to curl up on the sofa and do nothing.

However, the reality is that exercise isn’t going to make you more exhausted – it’s actually going to boost your energy in the long-term. The more you move around, the more you’ll want to move, boosting your energy and reducing feelings of fatigue.

Improving your muscle composition and body weight will also give you a significant energy boost in the months ahead.

Exercising Strategies to Give You an Energy Boost from Elevate Fitness Gyms in Syracuse, NY

How Can Exercise Increase Energy?

One study from the University of Georgia found inactive people who normally complained of fatigue could improve their energy levels by up to 20%, while reducing fatigue by up to 65%. All they needed to do to get this energy boost was participate in some low-intensity exercises.

Although exercising might make you feel tired after you go through an intense workout, it actually creates energy and improves fatigue more than you’d think. As you move around, your body takes the challenge of motion as an invitation to create more energy.

This energy boost happens on a cellular level and pushes your body to access more energy stores, like fat.

Using Exercise to Increase Energy: Low Intensity Movement

Although it may sound counter-productive, if you’re constantly feeling drained and tired, consider investing in more exercise routines.

Anyone battling low levels of energy can improve their chances of reducing fatigue by simply adding more workouts to their exercise routine. However, it’s important to find the right exercising strategies.

 

A low-intensity option is often the top choice among professionals. When your energy levels are already depleted, you’re going to struggle to complete that challenging CrossFit session you’ve always wanted to accomplish at the gym.

Shorter bursts of low intensity exercise make more sense.

Going for a walk, jogging around the block, or just doing some basic exercise that doesn’t raise your heart rate too much will make a huge difference to how you feel.

As you get fitter, you might find that what counts as a “low intensity” exercise for you also begins to change.

For instance, initially, you might start your energy workout with a session of stretching exercises. As you begin to develop more energy, you can look into beginning your evening with a run, then winding down into stretches before bed.

Get Outdoors for a Bigger Energy Boost

Have you ever noticed how you always have an easier time staying awake and focused in the fresh air? Getting outside is a wonderful way to refresh your mind and body.

A basic walk outside is enough to get started, and being surrounded by nature will make a real difference to your mood and stress levels too.

Once again, as your energy levels begin to increase, you can think about other outdoor activities that give you a bit more of a challenge, like going for a jog or a run. You can also look into things like cycling or hiking or consider taking part in a team or group-based exercise if you need extra motivation to keep going some days.

When you promise your friend that you’re going to meet them for a bike ride, you’re much less likely to cancel just because you feel a little tired. Having someone else to hold you accountable can give you the extra boost you need to get over that initial fatigue.

Seeing other people can also give you a social boost that elevates your mood and energy levels too.

Be Careful Not to Overtrain

Finally, while pushing yourself through a period of fatigue can mean that you need to challenge yourself, that doesn’t mean pushing yourself past your limits.

Exercise can help you to overcome your low energy levels and feelings of fatigue, but it’s important to refrain from pushing yourself faster or further than you can reasonably handle.

Overtraining will cause you to feel more overwhelmed and fatigued, making it harder for you to get back to your routine the next day.

If you’re concerned that you’re exercising too much and not leaving enough time for recovery or too little and feeling no difference in your energy levels, speak to a professional for guidance.

Not a member of Elevate Fitness yet?

Keep Your Brain Fit with These Five Exercises

Keep Your Brain Fit with These Five Exercises from Elevate Fitness Gyms in Syracuse, NY

People pay for gym subscriptions to keep their bodies fit, they invest time and money into physical workouts. What about mental workouts?

Did you know that once you pass a certain age, your brain cells deteriorate irreparably? The process speeds up if you don’t take care of your mental activities, diet, and general lifestyle.

With everything going on in your life professionally and privately, it may seem impossible to squeeze another workout into your schedule.

However, the following five exercises can help you keep your mind strong and responsive. So, let’s dive into the best exercises for the brain!

#1 Use the Non-Dominant Hand Purposely

If you are right-handed, find several activities to switch to the left hand and vice versa. Those can include everything from zipping your jacket, brushing your teeth, texting on your phone, brushing your hair, writing, or eating meals.

Because most of the mentioned moves are automatic and done by your dominant hand, your brain doesn’t participate in the process.

When you switch to your non-dominant hand, your brain needs to take part in the process. It strengthens your mind, and the more new activities you try with your non-dominant hand, the better.

#2 Do Brain Games

Even though most brain games you can find online claim to help you become more intelligent, the reality is a bit different. Brain games cannot make you more intelligent, but they can help you adopt new problem-solving skills, new patterns and embrace new perspectives.

These games aren’t a joke, even though they might seem like that to you. By regularly practicing brain games, you can improve your focus and memory, or at least, prevent them from deterioration.

Download any of the available brain games for Android and iPhone and spend at least 15 minutes per day exercising your brain.

#3 Teach

Teaching someone a skill you’ve perfected is a great way to keep your mind sharp. While teaching someone something you’ve been an expert in, you have to focus on concepts and all general and tiny details you might not think about at all.

When you are good at something, you don’t think about your movements that much; you act by automatism.

Let’s say, you are a great basketball player. When you grab a ball, do you think about the position of your hands and legs, or do those movements come to you normally? Explaining to somebody else what to do will trigger brain activities that have been asleep, so you’ll make your mind sharper.

#4 Change your Regular Home-Work Route

Most of the people take the same road every day on their way to work. If you change the route, it can increase your creative thinking.

You can also change the transportation, ride a bike instead of walking or vice versa, choose alternative roads instead of the highway. Try to go to work every day via a different route, so you’ll have to come up with a new way every day, which will keep your brain active.

#5 Use New Words

Next time you grab a book to read, keep a notebook with you to write down unfamiliar words. Then, look at the words in the dictionary, and try to use those words at least five times in sentences during that day.

It will boost your language processing skills!

Final Words

Taking care of your mind and not letting it rust is just as important as taking care of your physical health and look. Try some of the games above and be consistent. Observe how your mind responds to the game and you’ll be surprised how effective the games are.

Which game will you try first? If you have more ideas on how to keep your mind sharp, please share them in the comments.

Not a member of Elevate Fitness yet?

Ankle Mobility 101 | Part 2 – Mobility Exercises

After reading about the anatomy of the ankle in the first part, now it’s time to get practical.

In this second part, you will learn how important it is to have ankle mobility and how you can achieve it.

Ankle mobility is simply the flexibility of the ankle joint and all the muscles and tendons that surround it.

Poor ankle mobility can sometimes result in pain or discomfort in the joint when doing regular tasks like walking or running.

It is caused by overtraining or the opposite – low physical activity.

Now, let’s delve deeper into the importance of ankle mobility.

Ankle Mobility 101 | Part 2 - Mobility Exercises with Elevate Fitness

Why Ankle Mobility Is Important

Have you ever struggled to get your hips below parallel when squatting?

Well, the reason for this might be a sign of poor ankle mobility.

Lack of ankle mobility can result in arching your lumbar spine to compensate and putting more pressure on your lower back.

As you might guess, ankle mobility can hinder sports performance and even cause pain and discomfort.

Having strong and flexible ankles is also required in our daily lives.

When walking we put 5 times our body weight on our ankles.

Furthermore, running puts even more pressure on the ankle joints – almost 13 times our weight.

As you can see, Dorsiflexion (moving your toes backward) and Plantar Flexion (pushing your toes forward) are involved in so many movements and it is extremely important that they are mobile.

But how do you know how flexible your ankles are? Let’s find out in the next paragraph.

How You Can Test Your Ankle Mobility

You can test your ankle mobility in multiple ways but one of the easiest ones requires no equipment at all, so we will focus on it.

All you need is a wall.

  • Kneel in front of the wall with one of your feet steady on the ground around 12-13 cm (5 inches) from the wall
  • Your other foot should lean backward
  • Now, try to touch the wall with your knee that is closer to the wall WITHOUT lifting your heel

If you can do that, then you have good ankle mobility.

However, if you struggle to do it, then you might need some exercise…

Top 5 Best Ankle Mobility Exercises

  1. Eccentric Calf Raises

Lift up on a gym weight disc with both your calves. Now, raise one of your legs and start going down slowly with the other one. Hold down for 3-4 seconds and bend your knee forward before going up again.

Repeat for 3-4 sets x 12-15 reps.

  1. Goblet Squat With A Kettlebell

Grab a Kettlebell and get into a squat position. Put your elbows on your knees, so they point out at 11 and 1 on the clock. Bounce a little and get into the squat position again.

Repeat for 2-3 sets x 10-12 reps.

  1. Banded Ankle Leaning Forward

Put a resistance band around the bottom part of your ankle and attach it to something behind you. Start leaning forward without lifting your heel off the ground. Your other foot should lean backward as in the mobility test.

Repeat for 2-3 sets x 10-12 reps per foot.

  1. Lateral Tibia Glide

Lay on your back and bend one of your knees, so your foot is on the ground. Try to move the foot about 30 degrees left and right without lifting your toes or heels.

Repeat for 2-3 sets x 10 reps.

  1. Overhead Squat

Grab a small bar and lift it up as you are doing overhead press and get into a squatting position. By keeping your hands up, you put your torso in a more vertical position and it will be easier for you to go deep as you squat.

Repeat for 2-3 sets x 10 reps and keep the weight low.

Final Thoughts

We hope that these two parts helped you understand how the ankle works and how you can improve your ankle mobility.

Thank you for reading and don’t forget to share this article with a friend!

Not a member of a gym yet? Try Elevate Fitness!

How To Improve Your Gut Health

How To Improve Your Gut Health with Elevate Fitness Gyms in Syracuse, NY

Gut health is of major importance for our overall well-being because it correlates with the brain and it also breaks down the food we consume, which is later turned into vital nutrients.

If you have missed the first part, where we explain everything about the importance of our gut, click here (insert a link to part 1) to learn more.

Expensive prebiotic supplements shouldn’t be your go-to option when you experience gut problems.

The good bacteria your body requires don’t have to come from pills.

In fact, consuming healthy food can impact the amount of “good” bacteria we have in our digestive system.

Today we are investigating further into the topic and we are offering some great tips on how to actually improve your gut health.

6 Tips To Improve Your Gut Health

  1. Change Your Diet

Getting rid of high sugar, trans-fats, and processed food should be your priority if you want your gut to thank you.

Consuming more lean protein such as chicken/turkey breasts, beef topside, fish, and quality fibers (oats, whole-grain bread/pasta) will benefit your digestive system.

In fact, eating a high-fiber diet has been proven to alter our guts in a positive direction.

  1. Keep Yourself Hydrated

Drinking 8 glasses of water per day may sound like the most annoying thing your mom used to tell you, but it is actually true.

Keeping your body hydrated has been shown to have a positive effect on the balance of the good bacteria in our guts.

  1. Don’t Rush When Eating

Keeping a slow pace when consuming food is of major importance for the health of your gut.

For this reason, chewing slowly can help you digest your food better and absorb all required nutrients.

Maintaining a healthy gut and reducing digestive discomfort is guaranteed if you stick to this condition.

So, next time when you are trying to eat as fast as you can, slow down for a second, and think how your gut will react if you continue at the same pace.

  1. Sleep More

Getting enough uninterrupted sleep is a complicated process for a lot of people, especially those with kids out there.

However, not getting enough quality sleep can have a great impact on your gut health.

Try to prioritize getting at least 7-8 hours a night.

Not only it will help you maintain a healthy gut, but you will also be more productive throughout the day.

  1. Eat Fermented Foods

Fermentation is a process where the sugar many foods contain is broken down into bacteria or yeast.

One of the foods, which is easy to get and cheap is yogurt.

Yogurt is rich in lactobacilli, which is a bacteria that can benefit your gut health.

It was proven that people who consume a lot of yogurt, have more lactobacilli in their gut.

These people have less chance to experience gut inflammation or any other chronic conditions.

However, keep in mind that there are many sweetened yogurts out there with a lot of added sugar, which are not beneficial.

Always search for a natural yogurt with no artificial sweeteners.

  1. Eat Dark Chocolate

We can almost see the smiles of all chocolate lovers out there.

Polyphenols, which are plant-based molecules that are rich in fiber, are found in dark chocolate.

They travel to our intestines where microbes use them for fuel.

Other foods and beverages that are rich in polyphenols are:

  • Blueberries
  • Green Tea
  • Cocoa
  • Broccoli
  • Almonds
  • Onions

Takeaway Message

A disrupted microbiome, which is found in the gut, can lead to many chronic diseases.

There are a lot of lifestyle changes that you can make and with some effort, you can maintain a healthy gut.

Avoid artificial sweeteners as much as possible.

Eat plenty of vegetables and fresh unprocessed foods. Beans, legumes, and whole-grain foods should also be in your diet.

What are you waiting for?

Your Gut Health is in your hands now.

Go and make the most out of it!

Not a member of a gym yet? Give Elevate Fitness a try!

How To Bulletproof Your Knees

How To Bulletproof Your Knees with Elevate Fitness Gyms in Syracuse, NY

The knee is one of the hinge joints in our bodies that gets injured so often due to the total compression force being put on it during the day.

It allows flexion and extension movements on our legs.

Whether you are an active athlete with knee pain, a teenager struggling with knee achying, or just a regular adult experiencing some sort of discomfort, you want to get rid of the knee pain.

We are strong advocates of a pain-free active lifestyle, so today, we are showing you how to make your knees bulletproof…

Why Having Strong Knees Is Important?

Your knees support the bulk of your body weight and take most of the impact from regular activities such as walking, running, and jumping.

Having strong knee joints is a major part of living a pain-free life when performing an activity.

There are millions of people suffering from knee pain in one way or another.

Moreover, according to the American Academy of Orthopaedic Surgeons, more than 1 million people replace their knee joints every year in the US.

Yet, surgery should be your last option if you experience any sort of knee pain.

In fact, keeping healthy knees should be our priority for living a fulfilling life.

Strengthening the muscles in our legs will help support the knee joint.

Having strong front muscles (quadriceps) and back muscles (hamstrings) on our legs helps our knee joint absorb stress.

Flexibility also plays a big part in having stronger knees.

Stretching before and after a workout is a great way to reduce stress on our knee joints.

Stretching does not only help with reducing stress, it also helps with decreasing soreness of the muscles.

Now, let’s look at some of the best exercises to make your knee joints strong and flexible.

Top 5 Best Exercises To Bulletproof Your Knees

  1. Quad Set

Sit on the ground with your feet pointing forward. Start flexing your quadriceps and imagine that you are pushing your knees down. Mind muscle connection is very important when doing this exercise!

Repeat for 2-3 sets x 10 reps per leg and hold 3-4 seconds on each rep.

  1. Straight Leg Raises

Sit on the ground as in the previous exercise. Flex your quadriceps hard and lift one of your legs. Try to keep your foot as straight as possible without bending your knee. Reach a position where you start to feel the burn in your hamstring and hold for 3-4 seconds.

Repeat for 2-3 sets x 8-10 reps per leg.

  1. Bridges

The simpler version of the Hip Thrust.

Lay on the ground with your feet touching the ground, banded in the knees. Lift your torso until you reach a horizontal position and squeeze your glutes.

If this is too easy for you, lift one of your legs and hold it straight as you reach a horizontal position.

Repeat for 3 sets x 10 reps.

  1. Quadriceps Foam Rolling

Put your hands in a push-up position, shoulder width, and lay on a foam roller with one of your legs on top. Rollback and forth and keep a slow pace while performing the exercise.

You can adjust the pressure with your hands or even lift your other leg to make it harder.

Repeat for 2 sets x 10 reps per leg.

  1. Single-Leg Calf Raise

Put one of your feet on an elevated platform. You can use a weight disc or even a staircase for this purpose. Start raising your leg until you are fully extended. Slowly return to starting position.

Repeat for 3 sets x 15 reps per leg.

Final Thoughts

Preventing knee injuries is only possible by maintaining decent strength and flexibility in your legs.

Having strong knee joints is vital for your everyday life and shouldn’t be neglected as it could have consequences.

Thank you for reading this article and don’t hesitate to spread the love by sharing it with a friend!

Not a member of a gym yet? Try Elevate Fitness.

How to Get Better Sleep

How to Get Better Sleep with Elevate Fitness Gyms in Syracuse, NY

Have you ever wondered how to wake up fresh and ready to crush your day?

Have you ever felt your energy level dropping to the ground after being awake for only 3 hours?

Today you are going to get all the answers you have always had about sleep.

But first, let’s answer a simple question…

Why do we sleep?

You have a response for that, right? You will say something like “I sleep because I don’t wanna die” and you will be right.

Well, generally…

There are a couple of theories that exist to answer this question, however, the explanation is not quite simple:

The truth lies in a combination of every one of these theories.

  1. Psychical recovery – this is the moment where our brain recovers.
  2. Physical recovery – when we sleep our body recovers and builds certain tissues (muscles).
  3. Reorganize the memories and information that we accumulated during the day.
  4. We save energy – when we sleep we need less energy.

If you are not convinced yet, whether to take these important 8 hours of sleep, here’s more…

What happens if we don’t sleep enough?

To answer this question we have to examine the consequences of sleep deprivation.

According to a survey, which shows that if you are only sleeping 2-3 hours less than the optimum amount of 8 hours you will have 24% more hunger throughout the day.

The increased appetite leads to overweight and risk of many other conditions such as diabetes, high blood pressure, and heart disease in the long term.

Another big issue with sleep deprivation is that we don’t recover optimally.

Even if our diet and training plans are on point we’ll have a hard time making these gains.

Furthermore, our productivity will decrease as well.

In other words, our body will suffer, our mind will suffer, our relationships will suffer.

If that isn’t enough to make you get these important 8 hours every night, we have one more thing to convince you to get more serious about it.

Short sleep duration will lose you money!

That’s right.

When you had a bad sleep you will have trouble making the right decisions.

You are not focused enough and you miss opportunities.

Missed opportunities lead to losing money.

After knowing all the consequences of bad sleeping habits, let’s jump straight into some tips that will help you.

How do we actually get better sleep?

The truth is that the quality of your sleep is affected by a variety of factors, some of which you may not even know matter that much…

However, there are fundamental truths about sleep, which will do the job if you go by them, so let’s have a look!

  1. Create a routine

Going to bed at the same hour every night and getting up at the same hour will make your life easier.

You should train your brain to “shut down” and wake up at specific times.

By doing this, you teach your body when it is time to rest and when it is time to progress.

  1. Invest in a good mattress

We spend ⅓ of our lives sleeping.

With that being said, we shouldn’t compromise the good mattress because it has an important role in the quality of our sleep.

Bonus: The pillow is also a nice investment, so spend your money wisely for a comfortable one.

  1. Remember the 3 keywords
  • Cold – 17-18 degrees is a perfect temperature for sleeping.
  • Noise – It should be quiet in your room.
  • Darkness – It must be fully dark when you sleep, so buying dark curtains is a smart idea.
  1. Take a hot bath before sleep

It helps in reducing body temperature, which is important for sleeping.

  1. Reduce caffeine consumption

Don’t drink caffeinated beverages after late afternoon because your sleep will suffer.

  1. Don’t look at your phone, laptop, TV before bed

The blue light is damaging your sleep, so reading a book is preferable.

Final thoughts:

If you are finally ready to get the best sleep of your life and say goodbye to insomnia and low-quality sleep, follow these tips and come back here to thank us later!

Sleep tight.

Not a member of a gym yet? Try Elevate Fitness.

The Secret to Exercising When You’re Depressed

The Secret to Exercising When You’re Depressed from Elevate Fitness Gyms in Syracuse

Studies show that exercise can relieve many symptoms of depression, as well as anxiety. It’s a safe and effective remedy, but it’s difficult to run laps when you can barely drag yourself out of bed.

Still, the effort is worth it. A major study by Duke University found that exercise worked as well as antidepressant medication for some patients.

If you’re experiencing depression or just feeling moody, you may need strategies to help you start an exercise program and stick with it. Try these tips for working out when you’re feeling low.

Tips for Getting Started With Exercise When You’re Depressed:

  1. See your doctor. If you’re being treated for depression, let your doctor know about your plans. They can coordinate your treatment, answer your individual questions, and help you to evaluate your progress.

  2. Start small. Your first step can be as modest as a walk around the block or 10 minutes of stretching in the morning. As your energy levels increase, it will be easier to tackle bigger projects.

  3. Focus on aerobics. While a balanced training program is important, research shows that aerobic activities are especially powerful in fighting depression. Do something that speeds up your heart rate, like riding a bike or jumping rope.

  4. Set realistic goals. Aim for targets you can reach. Sign up for beginner fitness classes. Exercise for a few minutes at a time if you need to work your way up.

  5. Make it convenient. Keep some gear at home that you can use anytime, such as resistance bands or a rowing machine. Do leg lifts and pushups while you’re brewing coffee or watching TV.

  6. Be consistent. Regular exercise delivers greater results and reduces your risk of injuries. Try shortening your sessions instead of skipping a day if you’re feeling uninspired.

  7. Move. Physical activity apart from formal exercise counts too. Block out time for gardening and housework.

Tips for Sticking With Your Exercise Program:

  1. Enjoy yourself. Find a variety of activities that you love, so you’ll look forward to your sessions. You might take dance classes one day and go hiking the next. Listen to your favorite songs and go outdoors when you can.

  2. Create new challenges. Update your goals when you’re ready to aim higher. Slowly increase the duration and intensity of your workouts or learn a new skill.

  3. Think positive. You may criticize yourself harshly when you’re depressed. Become aware of your thoughts and experiment with more constructive messages. List your personal strengths and the things you like about your body.

  4. Invest in yourself. Take care of your mental and physical wellbeing. Keeping fit also depends on eating a balanced diet and getting adequate amounts of restful sleep.

  5. Offer rewards. Recognize your efforts by treating yourself to something that gives you pleasure. You might buy a book or take a bubble bath.

  6. Seek support. Reach out to family and friends you trust and tell them what they can do to help you reach your fitness goals. They may offer words of encouragement or they may want to join you at the gym.

  7. Remember your purpose. Think about the reasons why you want a more active life. Your main concern may be relieving symptoms of depression or you may have other priorities, like wanting to stay independent as you age or provide a healthy role model for your children.

Depression can create additional barriers to exercise, but you can overcome them. Follow your doctor’s recommendations and start out gradually. Even small increases in physical activity can have a big impact on your mood and self-esteem.

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3 Mental Habits That Keep You From Losing Weight

You probably think that you know how to lose weight. You need to eat less, and exercise more. However, to slim down successfully, you have to prepare mentally as well as physically.

The psychological factors may be more important than you realize.

Subjects in one university study lost 5 times more weight than average. The secret was learning a visualization technique where they imagined reaching their goals, and the impact it would have on their lives.

Put your mental powers to work for you. Take a look at 3 common habits that could be holding you back and learn what to do about them.

3 Mental Habits That Keep You From Losing Weight with Elevate Fitness Gyms in Syracuse

Be Realistic Instead of Overreaching:

  1. Practice patience. If you cut calories too drastically, you’re likely to lose muscle tissue and deprive your body of essential nutrients. Losing about 1 to 3 pounds a week is a safe schedule for most adults.

  2. Take baby steps. Small changes add up. Focus on one habit at a time instead of trying to transform your lifestyle in a single day. You might try eating an additional serving of vegetables each day or switch from full fat to low fat dairy products.

  3. Avoid comparisons. Celebrate your own body and personal strengths. Forget about keeping up with celebrities who have the time and money for expensive spas and day-long workouts.

  4. Allow some leeway. Forget about forbidden foods too. A diet that is too restrictive may make you more vulnerable to temptation. Enjoy your favorite treats in smaller serving sizes or save them for special occasions.

Seek Support Instead of Going it Alone:

  1. Ask for help. Many studies have found that the social support in programs like Weight Watchers can make a big difference. Let your family and friends know what kind of help you need. Ask your partner to refrain from teasing you or hang out with someone who eats healthy.

  2. Find a buddy. Slimming down is more fun when you have a fitness partner. You may also feel more accountable knowing that someone else is depending on you.

  3. Go online. Are you relying more on virtual communications these days? Use your computer to take Zumba classes or work with a nutritionist. Join a forum where you can share advice and encouragement.

  4. See your doctor. You may need to check with your physician before you start a weight loss program. That’s especially true if you’re significantly overweight, sedentary, or coping with a chronic condition.

Plan Ahead Instead of Eating Mindlessly:

  1. Set goals. Increase your chances for success by setting specific and compelling targets. You might aim to lose a certain number of pounds or inches off your waistline each month. You could also use process goals, like eating breakfast each day or cutting back on sugar.

  2. Create menus. It’s easier to make healthy choices when you decide what to eat in advance. Who needs junk food when you have delicious and nutritious meals and snacks to look forward to?

  3. Shop carefully.  More than 70% of supermarket items are ultra-processed products high in sugar, salt, saturated fat, and empty calories. Stick to the outer aisles where you’ll find vegetables, fruits, and other whole foods. Read labels carefully to understand what you’re buying.

  4. Monitor your schedule. Do you eat for entertainment or comfort? Try managing your time differently, so you can enjoy more enriching non-food activities. Turn off your TV and play tennis. Invite friends to join you for a hike instead of your usual weekend brunch.

Changing your mindset can give you the motivation you need to lose weight and keep it off. Develop mental habits that will help you to reshape your body and enjoy a long and active life.

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Why Strength In Numbers Has Never Been Truer Than With Outdoor Exercise

After a year of working out in almost total isolation, fitness lovers are finally branching their exercise tentacles into more sociable waters with gym memberships, fitness classes, and more. But for individuals who aren’t yet comfortable to dive into the deep end of communal workouts, an alternative form of community is quickly making itself known.

Why Strength In Numbers Has Never Been Truer Than With Outdoor Exercise with Elevate Fitness Gym in Syracuse

After all, you don’t need to get up close and personal in a stuffy room to feel the benefits of communal exercise. Instead, countless individuals are realizing the value of taking friends for an outdoor workout, be that in the form of running, biking, or other. Without once overstepping anyone’s boundaries, this more open-air form of societal fitness is going a long way to proving the theory that there’s strength in numbers, and we’re going to consider why.

# 1 – Accountability

While those of us with gym memberships or class sign-ups already have an accountability wager on our heads, individuals engaging in solo outdoor exercise have always been the freest of the free. And, historically, that’s made us just a teensy bit more susceptible to cheating on our exercises or skipping workouts altogether. Unfortunately, the physical demand of outdoor exercises like running and cycling means that this on-off approach can have serious repercussions, leaving us at real risk of injury and halted progress. 

The vast majority of us found ourselves falling foul to these setbacks at least some time during lockdowns and, now that we’re able to, ensuring an outdoor fitness community is the best way to offset those risks. Admittedly, even having a group of friends to meet with isn’t always enough to get you out there every day. But, knowing that your friends are going to ask questions and that you’ll miss out on all of the fun if you don’t go makes it way more likely that you’ll get out there often enough to feel the full fitness benefits of doing so.

# 2 – The safety you need

Whether you’re working out in the gym or are running cross country in the middle of nowhere, all exercise efforts come with a safety warning. Unfortunately, while you’re always close to trained professionals in an indoor exercise environment, the same can’t be said for outdoor efforts. Hence, while not necessarily riskier, many outdoor exercises do often bring more severe injuries overall. This is especially the case with unmanageable outside risks like cars (which were involved in as many as 16,884 cyclist injuries in 2019 alone) posing yet further problems. Even common issues like sprains or muscle cramps become more serious in the middle of nowhere, especially when you add wildlife and other risks to the picture. 

In this sense, group exercise is not just a fun way to get motivated but is also key to staying safe. Having larger numbers especially means that someone can stay with the injured party while others head off to find all-important help. Equally, larger groups make it far less likely that something like a road traffic accident will occur, as you’ll be both more visible on the road and better able to spot risks from all angles. Even if the worst does happen, having a community is going to help a great deal once you find the personal injury attorney for you, ensuring second-hand accounts that can help to win your case. All of these protections can make a huge difference to your safety, and recovery, whenever you head out, and you simply need a community to make it possible. 

# 3 – A sure chance to feel good

Exercise-induced endorphins are amazing for boosting mood and making us feel generally better about our bodies, but like all good feelings, we limit that buzz a little when we experience it alone, as well as cutting ourselves off from further feel-good benefits. After all, the evidence clearly shows that socialization itself brings many of the same benefits as exercise, helping us to improve cognitive function, enhance feelings of well-being, and even lengthen our lifespans

When you pair exercise and socialization together, it therefore makes sense that you’re creating the best possible cocktail for happiness, especially when you throw in time spent outdoors which, incidentally, can also be great for getting those feel-good reactions firing. Far from wishing you could just stay in bed, then, taking the time for a good chat with your favorite people amid your workout could see you fighting to get back to fitness the next day. And, what could be better for your exercise efforts than that? 

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How Can Travel Impact Your Fitness?

There’s much to love about going on a travel adventure. But it would be wrong to suggest that it’s all good. That’s most definitely not the case. There’s the cost factor, for instance. And for fitness fanatics, there’s also the matter of how it’ll impact their fitness. Because unless you’re going on a vacation that’s specifically fitness-related, you’re going to be taken out of your routine and may live an unhealthy lifestyle, among other issues. In this blog, we’ll look at some of the ways in which traveling can impact your health and offer ways to overcome them. 

How Can Travel Impact Your Fitness? with Elevate Fitness Gym in Syracuse

Unhealthy Eating

When you’re at home, you’ll have a cupboard full of healthy foods, and a kitchen in which to prepare meals. When you’re on the road, you won’t have those things. And that means that there’s every chance that you’ll eat poorly, especially if you’re visiting a place that doesn’t have as many healthy restaurants as other places. There are a couple of things you can do to combat this. You could get accommodation with a kitchen, so you can make your own food. Or you could do some research beforehand and look up some healthy spots in town.

Late Nights

Going on a vacation is an opportunity to let loose and have fun. But if you have too many late nights, then you’ll be depleting your energy, and that can make it difficult to get back into the rhythm of exercise when you’re home. After all, if you push yourself to the limit when you’re traveling, then you’ll need some time to recover once you’re home. While you’ll want to have a couple of nights where you have fun, try not to make it every night!

Lack of Exercise

To be fit, you need to exercise regularly. Once or twice won’t do it — it’s gotta be consistent. But when you’re traveling, you won’t have the same opportunities to work out as you do at home, or at least it’ll be less likely. Though you won’t be able to push your exercise as hard as you can, there are ways to work up a sweat that you can incorporate into your trip. For example, you could get a hotel that includes a gym. Those morning workouts will keep you ticking over until you’re home. Another option is to pack some fitness clothes and just work out outside. The beauty about jogging is that you can do it anywhere!

Injuries

Traveling is all about stepping outside of your comfort zone. Yet while that can be good for many things, it can also be a little problematic. For instance, it will make you more likely to get an injury. If you’ve never been surfing, then one surfing trip could cause an injury that puts you out of action for a while. And then there’s the matter of sustaining an injury because of someone else’s negligence. Some destinations, such as Universal Studios, can be dangerous. If you get an injury there or anywhere else, seek medical advice and get in touch with dependable personal injury attorneys. That’ll ensure that you’re on the road to recovery as soon as possible and that you don’t pay out of pocket for an injury that is someone else’s fault. 

Routine Busting

You might be super fit right now, but think back to when you first began the process of improving your body. You’ll know that it took some time before you got into the rhythm. Before then, it’s likely that every trip to the gym was a tough experience — you didn’t want to go, but you did. If you leave the routine for more than a couple of weeks, then you might find that it’s difficult to get back into the swing of things. As such, it’s important that you try to get back into the routine as quickly as possible. 

When You Return 

However, while you should visit the gym again, you’ll want to think about what you’re doing there. If you haven’t used your body in a couple of weeks, then it’s possible it won’t be as strong as it was before. So it’s a good idea to take it easy when you first return. Even just going to the gym will put you back into the routine; you don’t need to break records on your first day back! Just take it easy, stretch, and slowly build yourself back up again. This will help to prevent injuries that could keep you out of action for a long time.



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Why A Gym Membership Beats Working Out At Home

Everyone wants to exercise and stay healthy, but not everyone has the time to exercise at home. Getting out of the house and working out at a gym is much more convenient than exercising on your own because you can exercise with others, get advice from an instructor, and exercise in a clean environment that’s made for exercise, rather than your living room. Remember, they clean it daily, service broken equipment and arrange for air conditioning repair when it’s needed. All this at no extra cost to you!

Why An Elevate Fitness Syracuse Gym Membership Beats Working Out At Home

Motivation

When you work out at home, it requires motivation. You have to choose what exercises you want to do, how many reps you’re going to do, what equipment you need. Also, if you decide to change your routine or weight when midway through working out, it requires even more effort.

A gym membership eliminates all this hassle: some instructors will plan your exercise routine for you, exercise equipment that is already set up and ready to use, and a gym environment that has been designed for exercise. All you have to do is show up.

Camaraderie

Gyms offer group exercise classes which are great if you want to exercise with people who share your fitness goals. They also cost less than hiring a personal trainer – plus, they don’t even require appointments so you can work out when it’s convenient for you. 

Working out from home offers no camaraderie as everyone has different workout styles. You risk losing motivation because there are no other people around. Nothing spurs motivation more than knowing others count on you for motivating them too. Working out at home is also a lack of motivation as you have to exercise on your own. It can be very daunting when exercising alone.

Equipment

often have equipment you can’t exercise with at home, such as exercise bikes, rowing machines, and weight machines. This means you could essentially have a gym membership for years without ever getting bored with your exercise routine because there are always new machines or ways to use old ones. Even if you can buy these exercise items for home use, they tend to cost a lot more than a gym membership fee.

Working out from home requires investment in exercise equipment which can sometimes be expensive – so working out at a gym will save the money and time spent buying this equipment.

Interaction

In a gym environment, exercise has a social component that is often lacking in home exercise routines. Socializing at the gym can help improve exercise motivation. Exercise with friends is always more fun than exercising alone, and sometimes you might be able to get your workout partner to reciprocate. 

Working out from home doesn’t have so much socialization, and it’s terrible for exercise motivation as exercise has no life, and working out alone makes it more tedious.

Investment

Working out at a gym may cost more initially. Still, see it as an investment in your health and well-being. That means that you’re getting an excellent deal if you exercise 4- times per week in a facility with top equipment which you can use whenever you like. The alternative looks bleak considering cheaper home exercise equipment doesn’t last very long. 

You’ll feel confident about paying your membership, it’s for something where you can determine the end-result!

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A Foolproof Formula for Burning More Calories

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Trendy diets come and go, but one truth remains the same. If you want to lose weight, you must burn more calories than you consume. You’ve probably seen expensive supplements and extravagant claims about miracle foods that will melt your body fat away. In reality, there are usually cheaper and more effective ways to slim down. Increase your chances of success by developing a formula that matches your lifestyle, so you can sustain it for the long term. Consider these options for burning more calories each day.
 
Diet and Lifestyle Choices That Burn More Calories
 
Your eating habits have the most impact when it comes to managing your weight. Physical activity plays an important role too, especially moderate and vigorous aerobic exercise.
 
1. Increase protein. 
Your body works harder to digest protein, compared to fat or carbohydrates. That burns more calories, so include a little protein in each meal and snack.
 
2. Take calcium. 
Some studies suggest that calcium may discourage abdominal fat. Smart choices include low-fat dairy products, as well as green leafy vegetables and fish with edible bones.
 
3. Stay hydrated. 
Your metabolism slows down when you’re dehydrated. Carry a water bottle to quench your thirst throughout the day. Eat foods high in water content like cucumber and tomatoes.
 
4. Run around. 
Some workouts use up more calories than others. Running tops the list at more than 650 calories a minute, depending on your body size.
 
5. Ride your bike. 
Regular or stationary bikes are another way to torch calories. Join a local cycling club. Take spin classes at a studio or online.
 
6. Jump rope. 
Maybe you prefer multiple brief workout sessions. Jump rope during TV commercials or work breaks.
 
7. Build muscle. 
Weightlifting and other resistance training count too. When you increase your muscle mass, you burn more calories even at rest.
 
8. Move more. 
Avoid prolonged sitting. Take a break at least once each hour. Spend some time gardening and doing manual housework.
 
Less Obvious Ways to Burn More Calories
 
Are you wondering if there is anything else you can do to reach your weight loss goals? Consider these smart choices that are sometimes overlooked:
 
1. Cool off.  
Keeping your thermostat on 66 degrees in the winter saves energy and boosts your metabolism by stimulating brown fat that works to keep you warm. On the other hand, your body also burns more calories trying to cool down when you work out in the summer.
 
2. Sip tea.
Anything containing caffeine can speed up your calorie output, but tea is extra special. It has chemicals called catechins that help break down fats.
 
3. Add spices. 
Do you love chili and curry? Studies show that hot spices like ginger and black pepper have short-lived effects similar to caffeine.
 
4. Donate blood. 
You burn more than 600 calories each time you donate a pint of blood because your body has to replenish itself. In addition to saving a life, you may also reduce your risk for heart attacks and certain cancers.
 
5. Sleep well. Your body and mind need adequate amounts of high-quality sleep to function properly, and that includes maintaining a healthy weight. Make sleep a priority and stick to a consistent bedtime.
 
6. See your doctor. 
While there are many safe things you can do on your own to burn calories, talk with your doctor about your personal questions and concerns. They can help you manage medical conditions that contribute to weight gain and recommend strategies customized for you.
 
Forget about starvation diets that may lack essential nutrients and leave you gaining back any weight you lose. Follow a gradual and sensible formula for taking in fewer calories than you burn.

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Habits For A Happier Life At Home

a guest post by Lorena Romo

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Building and maintaining good habits can provide our lives with a positive framework, but these habits don’t simply happen by chance. It’s pretty easy to fall into bad habits that impede life around the house. A happy routine can support a happy mood, so if we stick to positive routines around our homes, we stand a good chance of keeping negative habits at bay. 

There is some psychological evidence behind the power of routine to support contentment, even happiness. Although adventure and spontaneous action can lend spice to our lives, they can make life seem a bit chaotic, and that can prove stressful. Many people become bothered and decidedly unhappy when their pleasant routines are disturbed. While we always want to leave some space for change and flexibility, we can certainly protect our positive frame of mind by promoting positive habits. 

What Are the Benefits of Creating Habits That Stick?

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Creating good habits around the house allows you to reach your goals if you leverage your habits appropriately. Some habits may seem more mundane than others. For instance, can a cleaning routine really propel your work success? The mere act of disciplining ourselves to complete our routines helps us create a self-culture of positive behaviors. Being productive at home can mirror our workplace productivity. Plus, there’s a decided benefit of having a clean house that’s always company-ready; it can become our retreat, a sanctuary that we can unwind in. 

How to Make Good Habits Stick and Bad Habits Vanish

First, it helps to take stock when trying to get into a healthy routine at home. Our healthy routine might involve a nutritious diet, healthy sleep patterns, and routine chores. But, what are the bad habits that threaten our well-being and our healthy habit-forming goals? Carefully assess some of your most frustrating bad habits, the habits you want to change. You might have a bad habit of falling asleep on the couch after work, which prevents you from exercising or eating an early dinner. You might have a habit of allowing the television to distract you from performing the chores outlined in your daily routine. 

To make the bad habits disappear, you first have to identify them and commit to change. You have to understand your pitfalls so that you can avoid falling into them. Maybe you love potato chips – one way to counteract this is to avoid the snack aisle at the grocery store, and opt for fruit and healthier sections instead. Avoid temptations and replace them with more healthful options. Only when we tackle our bad habits head-on with definitive strategies can we transform them into the positive habits that we know can improve our lives and mood. 

The Importance of Routines for Our Happiness and Stability

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People spend considerable time at home, and increasing numbers of people are working from their homes too. If you’re working even some of the time from your house or simply want to improve the quality of your life when you are at home, you should strive to create routines that lead to enhanced stability and happiness. Good habits can set a foundation for our lives; they can form the bedrock of each day. Our habits can become the building blocks we use to create the good life we crave. 

Here, we’ll provide some tips for developing a healthy routine designed to ensure greater stability around the house. Feel free to adapt this advice as needed. However, take care when creating your routines that each supports the well-being of your mind, body, and even your spirit.

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At Home Morning Routine

Establishing a good morning routine is particularly important because it sets the mood for the day. If your mornings are without a routine, building a productive day on a shaky foundation can be challenging. To help you create a positive morning routine, consider the following tips:

Wake Up Early

Even if you relish sleeping in, there are some essential benefits of waking up early that you don’t want to overlook. First, you can get the early-morning brain fog over before you begin work. Brain fog and sleepiness can last anywhere from two to even four hours. Starting work while you’re still sleepy can undermine your productive day. By waking up early, you can ease into your day and set yourself up for more success once you arrive at work.

Meditate

Starting the day with a clean and clear mindset can help us reduce stress and even form an effective barrier against it. You can clear your mind of bad dreams or worries by actively meditating for a few moments or even longer. Some people choose to wake up and sit at the edge of their beds to meditate first thing in the morning. Others choose to set aside time before breakfast to sit on their back porch to watch the birds. Taking a moment to clear your mind can help you prepare yourself mentally for the day ahead.

Eat Breakfast

If you’ve slept for eight hours, your body wants to refuel in the morning. It needs to be hydrated and fed. Breakfast is a mealtime that’s fraught with bad habits. Too often, people skip breakfast, forcing their bodies to function for hours before lunchtime. Others may grab a doughnut or something similarly unhealthy, which is not doing their bodies any favors nutritionally speaking either. Set yourself up for breakfast success by purchasing healthy items that don’t require a lot of preparation. Yogurt, fruit, and whole-grain toast are a few items to have on hand so you can eat something healthy each morning. 

Exercise

Exercise provides us with an energy boost. Stretching or even taking a walk can help us improve our circulation and ready us for the day. Waking up late and rolling into work still feeling tired and lethargic is no recipe for productivity. Exercise sharpens our minds while supporting physical fitness. Include a walk each morning, even if it’s a short one, so that you get your body into gear for the day. 

Get Ready for the Day

Even if you work from home, it’s essential to create a routine that gets you ready to be productive. Put on your work clothes. Fill your water bottle with fresh water. Shower, brush your teeth and hair, just as if you were going to commute to a job across the city. These habits may be usual, but they support a positive routine. 

Plan Your Day and Begin

When you’re ready to start your main workday, create a plan. Your goals may be small. You may want to start the day by checking emails. Whatever you do, ensure that you portion out your time appropriately to address all the goals outlined in your plan. 

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At Home Afternoon Routine

If you’re working from home, it’s easy to get off track because no one will notice except for you. However, if you want to maintain your productivity and get your work accomplished without having to cram it all in later, you’ll want to create a positive afternoon routine.

Designate Your Workspace

Having a designated workspace at home will allow you to feel as if you’re “going to work” after all. Ensure that you have all the tools you need to get your work done and good lighting, a comfortable and supportive chair, and good ventilation. 

Healthy Snacks

Keep your healthy diet on track by reaching for healthy snacks during your workday. Fruit, almonds, and water will help you stay energized physically and mentally. 

Take Stretch Breaks

Be sure to give your brain and body breaks. Take five-minute breaks to walk the dog, stretch, or even throw a load of laundry in the washer. A short break in the routine helps you reset and gives your mind and body a chance to recharge. 

Lunch

Try to avoid taking a working lunch and leave your desk to eat. Too much work can stress your brain. Allow yourself to unwind. Enjoy a healthy lunch in your kitchen or on your patio.

Quitting Time

Try to stick to a set time to end your workday so that you can maintain a healthy work-life balance. Clean off your desk so that it’s ready for the next day. 

Night Routine

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Your evening routine is important because it allows you to unwind and relax doing things you enjoy. Here are a few ways to fill your night with positive activities.

Nutritious Dinner

Get into the habit of making a nutritious dinner during your workweek. Ensure that you have a balanced meal each night to support your health. As your dinner cooks, use the time to plan the next night’s meal so that you’re always a step ahead.

Meditate or Journal

After a long day, it helps to alleviate the day’s stresses with another round of meditation. Some people prefer yoga or meditating outdoors in their garden. Journaling can also help you destress and set new goals like creating plans for the next day or week.

Me Time

It’s essential to fill your “me time” with things you enjoy doing, like mingling with family, watching television, reading, or crafting. No matter how busy you feel, it’s helpful to do what you love to do because it alleviates stress and supports your overall well-being. 

Skin Care Routine

Taking care of your skin is part of maintaining your health. Moreover, it can feel great to deep clean and nourish your skin before getting ready for bed.

Relax

Finally, establish a sleep routine. Some people prefer to listen to music before bed. Others like to unwind with some essential oil. Try to avoid using any electronics before bed as they can stimulate the brain, making it hard to fall asleep. Try to avoid drinking water before bed, or you may have to get up in the middle of the night to use the bathroom, which can impede a good night’s sleep.

Use these tips to create a consistent daily pattern. If the idea of a rigid routine bothers you, remember that you can always take the weekend off or create a different pattern of behavior for the weekends. After all, you want to make the most of your weekends too! Try these activities for a month and see if you don’t begin to feel better physically and mentally. Remember, you can continuously refine these tips to enhance your personal schedule. 

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5 Gifts for Fit Fathers

Father’s Day is only a few days away. Whether you are looking for a gift for your dad, your future dad, or your personal trainer, we’ve got some great ideas! This blog post will focus on gifts that are geared towards men who are into fitness. It’s tough to find just the right gift for fit dads (especially last minute), so we are here to help. We have five great products for the dads in your life who live an active lifestyle. 

Fit Gifts for Dad from Elevate Fitness Gyms in Syracuse
  1. Apple Watch

If you’re working with a budget that’s a little more Rockerfeller, Apple Watch is a great pick for active dads. With great features like heart rate tracking, tons of workouts to choose from, effortless compatibility with Apple’s new Fitness+ services, and safety features like fall detection, irregular heart rate notifications and more this is a smartwatch for the fitness-minded.

Shop official Apple Watch here.

Fit Gifts for Dad from Elevate Fitness Gyms in Syracuse
  1. A Portable Gym

Is dad on the go? Travels for work? This resistance band set is a gym that travels with him. With an anchor system that works with any door without having to install any hardware, and sets up in seconds dad can get a quick workout in the hotel room, the office, or even the back yard. And with varying levels of resistance, this kit will even allow him to progress as his fitness level progresses. The best part? It’s so portable, it’s easy to borrow for your next vacation!

Available from Dick’s Sporting Goods here.

Fit Gifts for Dad from Elevate Fitness Gyms in Syracuse
  1. Dumbell Adaptor

Does dad have a set of dumbells he’s been using since you were a toddler? Is it time to change things up a little bit without investing in tons of new equipment? This adapter will turn those old dumbbells into a complete set of kettlebells! Add swings, Turkish getups, and a whole slew of new movements to Dad’s repertoire with this simple gadget that’s sure to take this workout to new levels!

Available from Rouge Fitness here.

Fit Gifts for Dad from Elevate Fitness Gyms in Syracuse
  1. Healthy Meals

Could Dad use a little help in the kitchen? Maybe dad doesn’t need more “stuff” but he could stand to eat better? A subscription to a meal subscription service could save him time, money, AND help him get a handle on some of his nutrition habits that need improving. There are a ton of options out there from heat-and-serve options to fresh ingredients delivered with detailed instructions to build his cooking skills and confidence at the same time, there’s bound to be a solution for every dad.

Check out Epicurious’s list of the 24 best delivery services for 2021 here.

Fit Gifts for Dad from Elevate Fitness Gyms in Syracuse
  1. Time

The gift all dads want is more time with their kids. Whether it’s an afternoon doing something you enjoyed while you were growing up, or an activity or hobby you’ve grown to love as adults, finding some common ground and sharing some time can be the best gift we share with any of our loved ones.

And if dad’s a fit fellow, maybe spending some time together in the gym is the best option? Get dad a free 30-day membership to Elevate fitness and hit the weights with him and sweat it out together in a spin class! Send him a link to the form below and start building those memories together!

Celebrating World Bicycle Day

Celebrating World Bicycle Day at Elevate Fitness Gyms in Syracuse

June 2nd is World Bicycle Day. Celebrate with us by exploring how you can incorporate a little more bicycling into your fitness routine!

Riding a bike isn’t just a great way to get some exercise, it’s also fun! And the good news is you don’t have to be an Olympic cyclist to enjoy the many benefits of riding a bike! So if it’s been a while since you’ve unleashed your inner kid and gone for a bike ride, celebrate World Bicycle Day by letting that inner kid loose!

One. Take a Spinning Class.

Spinning Classes are great when the weather isn’t ideal for an outdoor bike ride or when you’re looking for a more intense workout than you might get on a leisurely ride around your neighborhood. Spinning Classes are great because they’re as easy as … well, riding a bike! And because you control your resistance and cadence (speed), the workout is completely customizable in real-time for all fitness levels.

Read more about the benefits of Spinning here, and get some information about Spinning for beginners here.

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Two. Turn Your Commute into a Ride.

Syracuse and surrounding communities are doing a fantastic job of incorporating more bike lanes into their traffic plans making it easier and easier for folks who are so inclined to hop on their bikes and burn a few calories on their way to and from work.

It’s been said that driving a car to commute costs you money (gas) and saves you calories (since driving burns very few) but riding your bike costs you calories and saves you money! So not only are you getting some exercise in, but if you already have the bike and helmet, then you’re making the financially responsible, decision, too!

Read more about Syracuse’s expanding bike lanes here.

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Three. Turn off the TV and Get off TikTok/Facebook/Instagram.

A lot of us feel like we’re pressed for time. And it’s true. Most people are busier now than ever. But we do a lot of the overscheduling to ourselves. There’s not just a physical benefit to carving out the time to taking a bike ride, there’s a mental benefit as well. 

There are a lot of benefits to exercise, we know (and we’ve covered them extensively in this blog), and to cycling specifically. But we often forget to consider the mental benefits of stress reduction, better sleep, improved mood, and focus, and more (read more here) when considering all the benefits of a bike ride.

So maybe the question isn’t can you afford to miss this week’s episode of your favorite show, the question is can you afford not to?

 

These are, of course, just a few of the ways you can incorporate cycling into your fitness routine. What are some of the ways you’ve done it? We want to hear from you.

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Practical Habits to Develop for Couples

a guest post by Jessie Peterson

What do you and your partner do to get ready for the day? What do you do at night? Couples need good habits to thrive, but many people do not understand how to develop them. We’re going to give you an outline of the habits you should have along with a justification on why you want to make them. Keep these ideas in mind when you’re starting a relationship or getting more serious with a partner, and you’ll do very well!

Why shared habits are good

The first thing we have to do is understand why you’ll want to make shared habits with your partner. After all, if you both can do your own thing, why shouldn’t you? 

Based on the expert reviews of UK dating sites, couples with shared habits are more prone to make their relationships last because these habits not just strengthen their bond but also result in a better quality of life and overall health. Falling into habits is great for organization, and it allows you to take part in careful planning for your day. That way, you both know what to expect from every day of the week, and you and your partner can optimize your outcomes as needed. 

Shared habits are important for other reasons, too. Some people do not have the willpower to establish good habits for themselves. They are simply not capable of dragging themselves out of bed to exercise. Having a partner that is also invested in staying healthy can help you because they will keep you accountable to your goals. Working together makes the problem easier when you have the love and support of someone. 

Developing habits with your partner is also important because it will strengthen your relationship and establish the personal boundaries you need to thrive. 

How much time do you need to develop a habit? 

When does doing something become a habit? Is there a set amount of time that you have to invest before it becomes second nature to you?

There are a few answers to this question, but science says that it can take people anywhere from 18-250 days to settle into a habit, and the average number of days is about 66. That means you need just about two months on average to build a habit with your partner. Fortunately, you can work on developing several habits at the same time that will act as a reinforcement for the rest of the habits that you are trying to build throughout a given period of time.

When you are trying to build a good habit, a good practice is to follow what is said to be the 3 R’s: reminder, routine, and reward.

The reminder is something that triggers the behavior that you want to take part in. For example, you might set the alarm on your phone that tells you that it is time for you to get on the treadmill and start walking. Next, you have the routine. That is the action you take or doing the actual thing you want to build into a habit. Finally, you have the reward. If you are staying consistent with your habit, then you should be able to reward yourself. If you’re on a diet, have your favorite drink once in a while as long as it doesn’t upset your other plans. 

Keeping in mind these three steps for the amount of time that it takes for the habit to become second nature will result in successful habit-forming. However, it is important to identify the kinds of habits that people can form with their significant other and why they are necessary. 

Daytime habits

When you wake up first thing in the morning, you have to be ready to greet the day’s challenges. Starting the day in a hectic, unstructured way can lead to chaos in your life and will inevitably upset the habits that you’re trying to form. That is why you should consider creating all of these habits and abiding by them throughout the day. 

  • have your breakfast together

You’ll want to start the day with your partner to feel their connection and set your agenda for the day. You can reinforce good behavior over your breakfast!

  • show affection during the day 

A lot of couples only show physical affection at night. That’s not enough. Remember when you were dating and wanted to show and tell them that you loved them all the time? Keep that in mind and give your partner a hug, a kiss, and compliments throughout the day.

  • find common hobbies 

A major issue that a lot of couples have is that they do not partake in the same hobbies as one another. You should find ways to enjoy yourself while in the presence of your partner. Whether you both take an interest in cooking, dancing, yoga, or sports, you can enjoy the time you spend with each other by having common hobbies. Even if you aren’t set on a hobby, you can still try it to show support for your partner and help establish their habits. 

  • spend time outdoors

While spending your days off of work indoors on the couch might be fun, it’s something that doesn’t strengthen your relationship. Spend time exploring the world with your partner, and you will find it easier to go out in this great big world of ours more often!

Fitness Habits

Forming habits with your romantic partner can be the biggest positive influence on your health goals, too. You simply have to make sure that you stick to the following habits:

  • Create a Routine

You should have a plan to exercise at the same time every day with or without your partner. That way, you naturally fall into the rhythm of getting yourself into shape without having to think about it. In fact, your day should feel empty if you do not exercise, drink the right amount of water, or if you don’t have healthy foods near you to eat. 

  • Vary Exercises and Levels of Difficulty

While you might want to go running every single day of the week, it’s a good idea to add some variety to your exercise regimen. Not only will you build complementary muscle groups that can help your overall fitness level, but it prevents you from overtraining in an area of your body. Yes, that can happen, and it can lead to injuries. Also, make some workouts rigorous to build yourself up and then use other workouts as a way to exercise and promote fitness. You can’t go hard all the time!

  • Drink Water

Most people don’t drink enough water throughout the day. If you’re one of them, it’s a good idea to get a water bottle that you can fill and use to track your consumption throughout the day. While there is no perfect amount for everyone, you should be able to tell if you’re hydrated or not. Water helps in many body functions, so bottoms up!

  • Pack Your Fridge with Healthy Products

You can’t afford to let yourself fall into the trap of keeping snacks in the house “just in case.” Instead, you need to make sure that the only foods you have in the house to eat have some kind of nutritional value to them. That way, you don’t get tempted to eat a granola bar when you could have a piece of fruit instead. 

  • Set and Achieve Goals Together

Lastly, you have to set goals with your partner and work to achieve them together. Having someone to keep you accountable to your habit development will help you in the long run. Remember that you and your partner’s goals do not have to be the same. However, they should always be specific and measurable goals that you have some way of tracking and recording so your partner can review them! 

Nighttime habits

The end of the day is all about getting the rest you need to start the next day raring to go. It’s not always easy to tear ourselves away from the work that we have to do throughout the day, though. That is why it’s so important to have habits in place that you go through every day. These will help you unwind and reflect on the day while maintaining a setting that is conducive to rest. 

  • unwind together at the end of the day

When the day is done, and all of your work has ended, you need to relax. Health experts have named several ways in which you can unwind and get the rest you need without having to miss out on fun or valuable time with your partner. For example, turning off phones and televisions to reduce your overall blue light exposure (which keeps you awake for longer) will give you the ability to fall asleep and get the restful sleep you need to wake feeling fresh. You can also take a shower and then go into the bedroom and talk to your partner about your day. The bottom line is that you need some physical relaxation!

  • create comfortable bedroom conditions 

When it comes to making your bedroom the most comfortable place, you have to think about many little things. For example, do your best to keep your bedroom’s lighting low at night. Having UV light bulbs shining in your face when you turn the light on is going to make it hard to sleep. You and your partner must also decide on a temperature that helps you fall asleep. Many people need the ambient temperature to be on the low side. Also, the bedding you have should be comfortable and capable of helping you stay asleep. Invest in the comfort of your bedroom; you’ll spend a third of your life there! 

  • go to bed at the same time

Lastly, couples need to go to bed at the same time. Not only would going to bed at different times mess up the logistics of sleep and other activities, but your partner coming to bed could upset your sleep, too. Of course, the happiest couples are the ones that go to sleep at the same time because it increases the likelihood that they will make love. And nothing makes a couple happier than forming that particular habit!

Setting up your nighttime schedule to optimize your ability to rest is a smart way to spend time and unwind after a long day. Make sure you stay as comfortable and calm as possible, and you’ll find that sleeping is simple!

 

When you’re trying to set yourself up for success by developing new habits, it’s a great practice to bring along your partner for the ride. Having two people invested in meeting goals is a surefire way to experience a greater potential for success. You have to consider all facets of your life, though, and you must invest the time required to form and solidify the habits. 





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The Straight-Up Facts About Good Posture (Infographic)

This infographic was created by Metro Physical & Aquatic Therapy, a provider of virtual physical therapy

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At Elevate, we help our members become the best version of themselves with a huge variety of quality programs and cutting-edge fitness technology in a high-value, low-cost, clean, full-service fitness facility. At Elevate Fitness, we believe that high VALUE doesn’t have to mean high cost. We deliver high-quality customized programs and services, many included with membership, for much less than you’d expect. At Elevate you won’t find a candy dish by the door or pizza in the lobby, that because we FOCUS ON WHAT REALLY MATTERS: creating a high-quality experience that generates positive, lasting results through lifestyle change, community involvement, and an outstanding member experience. Locally owned and operated for over 30 years, Elevate is committed to helping its members achieve positive, lasting results through innovative programming, technology, and lifestyle change. Other clubs offer equipment, Elevate offers RESULTS.
At Elevate, we help our members become the best version of themselves with a huge variety of quality programs and cutting-edge fitness technology in a high-value, low-cost, clean, full-service fitness facility. At Elevate Fitness, we believe that high VALUE doesn’t have to mean high cost. We deliver high-quality customized programs and services, many included with membership, for much less than you’d expect. At Elevate you won’t find a candy dish by the door or pizza in the lobby, that because we FOCUS ON WHAT REALLY MATTERS: creating a high-quality experience that generates positive, lasting results through lifestyle change, community involvement, and an outstanding member experience. Locally owned and operated for over 30 years, Elevate is committed to helping its members achieve positive, lasting results through innovative programming, technology, and lifestyle change. Other clubs offer equipment, Elevate offers RESULTS.

How Testosterone Affects Your Workouts

Vitamins and Supplements at Elevate Fitness Gym in Syracuse, Dewitt and Liverpool A Guest Post by Richard Gates from vigrxhealth.com Testosterone is a steroid hormone that is produced in the ovaries of women and testes of men. Testosterone is a type of an Androgen that is typically a male hormone, although it has more than 200 actions in women. It is a male hormone but still affects male and female both. Lower testosterone levels in men augment the risk of several health issues and welcome many diseases. If someone is suffering from low testosterone level, then exercise can be a workable answer that can help you deal with it. What does testosterone do?
  • Anabolic effects of muscle expansion and potency.
  • It unites to receptors on the muscle cells’ surface and arouses the protein synthesis to construct the muscle after ordeal throughout resistance training.
  • Testosterone augments levels of expansion hormone, which the body generates in retort to exercise.
  • Growth hormone also plays a crucial part in protein synthesis and muscle growth.
  • Testosterone aids in increasing muscle mass.
  • Testosterone helps burning body fat effectively.
Effects of testosterone on your body Lower testosterone may affect various parts of the human body. It may affect the endocrine system, reproductive system, central nervous system, circulatory system, muscles, bone, and many more. You will experience behavioral traits that affect the competitive spirit, and the person may experience skin irritation and ache. Loss of bone density and an increase in the fracture risk may be a result of low testosterone. Lower testosterone levels may affect your body and beard hairs. How does exercise affect testosterone levels? There are four primary factors.
  1. Weight: Weight has a direct correlation with lower body fat and higher testosterone levels. Weight matters in maintaining testosterone levels. Maintaining a healthy weight plays a crucial role in maintaining high testosterone levels. So even if your weight is more or not a perfect one, prefer exercising.
  2. Age: Another factor that matters the most is the age factor. The testosterone levels may decrease with age but performing short-term exercises may help in increasing the testosterone levels.
  3. Fitness Levels: In the case of low fitness levels, that may affect the testosterone levels. Perform exercises to maintain fitness levels.
  4. Time factor: The morning time is the best when the person has a higher testosterone level. So training at the end of the day may give you a more significant boost to your testosterone levels. 
If you are dealing with such an issue of low testosterone levels than with exercising, VigRx Plus has got all the ingredients that will help you boost the lower testosterone levels. VigRx Plus ingredients are proven as capable of augmenting the lower testosterone levels by maintaining them to the required levels. All Types of Exercise Count To level up the testosterone levels, any exercise counts well. From resistance training to endurance, both help boosts testosterone levels. Performing some strength training or lifting weights workouts has a better effect on testosterone levels.
  • Use more muscles.
  • Lift heavier weights
  • Have a shorter break time during your workout.
Ensure you perform an appropriate amount of workout essential for maintaining the levels and does not over-exercise, which gives you a tiring feel all the time. If you over-exercise, then you may experience excessive soreness, the issue of having a sound sleep, loss in performance, and trouble in recovering from the workouts. Drop all your worries aside and include the exercises with the VigRx Plus and boost the lower testosterone levels to required ones. Still worried about VigRx Plus? Go to the VigRx Plus reviews sections. We won’t speak much as our reviews will do the talking this time.  Stay connected for more!!

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Exercise May Be The Best Anti-Anxiety Medication You’re Not Taking

2020 has been a year. To use the popular descriptor, it’s been nothing if not unprecedented. From a global pandemic, soaring unemployment and financial uncertainty, civil unrest, and The Tiger King, the events of 2020 have been the cause of anxiety for people all over the world.

Anxiety has risen so much, that Market Watch reports that anti-anxiety medications prescriptions have increased by 34% during the pandemic. Not only that, but they also report that more prescriptions are being filled. The logical conclusion from this data is that the use of anti-anxiety medications is on the rise in America. And it’s not just anti-anxiety medications, use of antidepressants and sleep aids are also on the rise.

It’s long been theorized that one of the most effective methods for reducing the symptoms of anxiety and depression and increasing the body’s natural ability to sleep and recover is exercise, but is it really? According to Harvard Medical School, yes, it is

Of course, this doesn’t mean you should ditch your prescription and sign up for a gym membership instead, but it does mean that you should consider supplementing your current treatment plan with a healthy exercise program to see if it might have an impact over time on your reliance on other medications. It’s been well documented that exercise has allowed people with various medical conditions like Diabetes to reduce or even eliminate expensive medications thanks to the introduction of exercise.

We know that exercise can improve your quality of life, but the notion that exercise might allow us to reduce our physical dependence, and therefore our financial obligation to, prescription medications could be literally life-changing for so many people.

Researchers at the Mayo Clinic believe that exercise has a positive impact on your mental health for two reasons. First, it causes your body to release feel-good endorphins that enhance your mood and emotional state. Second, it provides a distraction, a particularly effective technique for managing anxiety.

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Best Healthy Habits To Practice At Home

Best Healthy Habits To Practice At Home with Elevate Fitness Gyms in Syracuse by Lorena Romo A nutritious diet and plenty of exercise can undoubtedly promote good health, but what about the daily habits you practice at home? From your everyday routine to getting the proper sleep, there are several things you can do to promote and enjoy a healthy lifestyle. It’s said that good habits begin at home, and this is absolutely true whether it relates to your career, your relationships, or your physical health. Read on to discover some things you can do to start practicing smarter, healthier habits while at home. Why Healthy Habits are Important Whether it’s stress from the workplace, current events, or family life, can be made worse if you don’t establish a healthy routine. Practicing good habits will make it easier to stay on track, even when things feel overwhelming. A clean, organized home can do wonders for your state of mind, and it can also help you feel good about coming home after a long day. Healthy eating, practicing self-love, and spending quality family time can help you stay grounded and remind you about what’s important in life. Once you develop new, positive habits, they’ll quickly become part of your daily rituals. Over time, these healthy habits will improve your mental and physical well-being and give you the tools you need to cope with stress in a more effective, thoughtful way.

Starting Your Day Right

To start your day on the right foot, you should try to stick to a morning schedule. Once you establish this morning routine, it will become second nature. Stay organized by creating a morning schedule you can follow every day. Draft a morning routine that best fits your specific needs, and consider these tips to help you get started:
  • Wake up early. When you get up early, you’ll get a jump start on your day. Waking up early also allows you to have a little extra “me time” before the rest of the family arises.
  • Make your bed. The simple act of making your bed can help you feel a sense of accomplishment. Making your bed sets the tone for the day and will give you the motivation to continue with other daily tasks.
  • Eat a healthy breakfast. A healthy life starts with a healthy breakfast. Skip the sugary cereals and eat a breakfast packed with proteins or fiber to help you feel full, give you energy, and keep your cholesterol levels low.
  • Get natural light. Natural light plays a significant role in regulating the body’s circadian rhythm. If your bedroom doesn’t have windows, use a device that slowly increases the amount of light it emits to mimic the rising sun.
  • Morning exercise. Get active and get moving, and you’ll notice higher energy levels and a healthy body. Whether it’s yoga, a brisk walk, or jogging, just be sure you get your body moving before you start your day.
  • Take a shower. Don’t put off taking a shower, even if you work from home. A lovely shower will help you feel better, so make sure you take one, get dressed, and avoid staying in your PJ’s all day.
  • Start your daily activities. Procrastinating can only make things worse, so get started on your daily tasks as soon as possible. The sooner you finish, the sooner you’ll be able to relax.
  • Don’t work where you sleep. If you work from home, it’s never a good idea to work in the same place you sleep. You need to separate your workspace from the rest of your home to achieve a healthy work-life balance.

Planning Your Next Day and a Bedtime Routine

Gearing up for the day ahead is just as important as your new morning habits. Here are some tips to establish a healthy, positive bedtime routine:
  • Plan your day in advance. Write a list of the things you need to do the following day to help you stay on track. This can help you avoid forgetting important tasks, and you’ll go to bed with a clear head.
  • Write down a to-do list. Make a simple to-do list of the things you need to get done before bedtime. It’s an easy way to ensure that you’re accomplishing everything that’s most important.
  • Enjoy some evening showering or pampering time. Relax before you head to bed with a nice bubble bath or a warm shower. Take some time to pamper yourself so you can decompress and feel a sense of calm and relaxation before bed.
  • No electronics 30 minutes before bed. Turn off your cell phone, laptop, or TV at least 30 minutes before bedtime. Too much stimulation can cause anxiety, or it may make it more difficult for you to fall asleep.
  • Go to bed early. Try to get to bed as early as possible, so you get ample sleep. Practice nightly meditation to help you fall asleep and aim for at least 6-8 hours of sleep per night whenever you can.

Practice Healthy Nutrition Habits

Eating a healthy diet can do wonders for your body and mind. Follow these easy tips to help you stay on track and adopt healthy eating habits at home:
  • Start by cleaning and decluttering your fridge and pantry. Get rid of junk food and anything that’s expired. Your kitchen will be more organized, and you’ll have a clean slate to start from. Finish by filling your fridge, pantry, and cabinets with healthy foods that you enjoy.
  • Learn some new, healthy recipes and try making them at home. Cook your meals for the entire week on one day (Saturday or Sunday tends to be a good choice), and freeze everything so it’s easier to prepare lunch and dinner during the rest of the week.
  • Make sure you drink enough water throughout the day. It’s important to stay hydrated to help you stay on task, avoid dehydration headaches, and to help you feel fuller, longer.
  • Practice conscious eating. This means creating meal plans in advance and focusing your diet on mostly veggies and fruits rather than processed meals and snacks.

Enjoy Some “Me” Time

One of the most important things you can do for yourself is to dedicate some time each day that’s just for you. If you have a spare room, add some comfy furniture, and make it your special place to read some of your favorite books, enjoy a cup of hot tea, or just listen to your favorite music. These simple habits may seem small, but they can actually go a long way toward keeping you happy and healthy. Use this time to relax, unwind, and focus on yourself for at least a few minutes every day.

Learn Something New

Another great way to practice self-care is to try something different and new. Take up a new hobby like painting, arts and crafts, or enroll in a cooking or baking class. If you’re feeling up to it, plan a DIY project, or do some house remodeling. When you step out of your comfort zone, you’ll discover new things, meet new people, and maybe even find out some new skills you didn’t know you had. If you enjoy arts or doing crafts, remodel one of the rooms in your home and make it a private studio. Take up activities like painting or embroidery so you can express your creative side. Ultimately, the goal is to discover something new and enjoyable that will make you happy and give you a sense of fulfillment and accomplishment. It’s essential to try and avoid social media and negative news to restore your sense of well-being, too. Once you find a new hobby, it will become your favorite thing to do, and staying away from negativity will be much easier.

Involve the Whole Family

Developing and adopting new healthy habits at home should include the entire family. Encourage your kids to eat healthier and to get exercise every day instead of just sitting in front of their smartphone or computer. Plan some family time at least once a week where you can play games together or watch a movie. This will help you establish a strong relationship with your family and keep the lines of communication open. Over time, the whole family will develop new habits that will promote the physical and mental well-being of everyone. It’s also a great way to help boost your children’s self-esteem. Practicing a few simple healthy habits at home will improve your life by leaps and bounds. Start by organizing your home and create a daily morning and evening routine. Don’t forget to make time for yourself whether it’s through meditation or learning a new hobby. Encourage the whole family to learn some new healthy habits of your own, and you’ll discover just how much better life can be.

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5 Body Image Lessons from Fitness Experts

Fitness experts see a variety of body image issues in their classes and gyms every day. They have important lessons about how people perceive their own bodies and the bodies of others.

The way you view your body is important for overall health and fitness.

Use these strategies to develop a positive body image and gain the advantage of stronger mental and physical health:

1. Understand why body image matters. How do you feel after you look in the mirror? Do you love your body, or are you constantly searching for new flaws?

It’s easy to become preoccupied with external appearances. Do you see every flaw and feel imperfect? Do you worry about how others perceive you? Your mind forms your opinions of body images.

Body image issues are tied to self-esteem and confidence. They’re also part of overall emotional health, so unhealthy opinions can have a strong negative impact on your life.

2. Challenge stereotypes.  Fitness experts see a huge variety of body shapes and sizes. The human body is not restricted to a specific mold. Everyone isn’t the same height or weight. Accepting this variety will help you to challenge stereotypes related to body image.

It’s important to understand that one body type isn’t the correct way to exist. There is no ideal weight, height, or shape on the planet. The universe has created a variety of shapes and sizes for a reason. Diversity makes things more fun and avoids boredom.

It’s also crucial to understand that exercise doesn’t produce the same results in each person. One person may lose weight faster, and another may gain muscle slower.

The stereotype of a stick-thin model or muscular man has to change. Fitness experts recommend avoiding these stereotypes and focusing on your own body. What do you think is your ideal shape?

3. Find positive role models. A good role model can help guide you to better health.

Your fitness instructor could make a good role model, but there are also other options. Do you watch in awe as 90-year old women exercise in the park? Do you admire your disabled neighbor for still finding a way to stay in shape?

Positive role models don’t have to come out of magazines, television shows, or gyms. They can be normal people who stay in shape and love their bodies. They don’t have to be triathletes to inspire you.

A positive role model can help you to see how a good body image can help make life better.

4. Focus on healthy eating. A negative body image can lead to eating disorders and other concerns. Fitness experts report seeing these issues often in their classes.

Obsessive calorie counting and worrying can be a serious issue. In addition, they see punishments for messing up a diet or eating something sweet. All of these issues are linked to a poor body image.

With healthy eating, flexibility is at the heart of the meal plans.

Experts recommend consulting dieticians and nutritionists to work on eating disorders.

It’s important to allow yourself to have cheat days or cheat foods, so your body isn’t constantly craving certain foods. Eating these items in moderation can help you stick to a healthy diet.

5. Avoid judging others. The judgment you pass on others often transfers to yourself.

Instead of criticizing others, focus on positive aspects of their body. This will help you see positive points in your own body image.

A positive body image is essential to overall health. If your body image is suffering, then consider these tips from the fitness experts

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Four Ways a Gym Membership Can Improve Your Life

Are you wondering if joining a gym is worth it for you? Are you concerned that a membership is too expensive? Worried that you’ll stand out as the one unfit person in a building full of muscular, fit bodies?

You’ll be pleased to know that joining a gym isn’t as intimidating as you might think!

The gym can both motivate you and provide you with effective tools to help you create the body you desire. In addition, there are other important benefits that you can glean from your gym membership, including greater physical fitness, increased self-confidence, a more exciting social life, and fun!

Physical Fitness

The most obvious and noticeable benefit of a gym membership is the improvement you see in the mirror. If you stick to a sensible workout plan, your arms, legs, and abs will look more toned in a few short weeks. You’ll be able to run longer distances without becoming short of breath. Plus, you’ll have more stamina and physical strength to tackle the stresses of everyday life.

Increased Self-Confidence

Beginning a workout routine in the gym can be overwhelming. It’s important to be patient with yourself while you’re settling into a regimen that works best for your body. As you progress, however, the success you experience will boost your confidence and make your trip to the gym something you look forward to each day.

The more you work out, the better you’ll feel about your gym membership. Instead of dreading your workout, you’ll actually crave it (as crazy as it sounds!). Instead of pain, you’ll feel exhilaration as you look forward to your next trip to the gym.

As your physique improves, your self-image will become more and more positive.

You’ll feel more comfortable with your body and less nervous about being around others at the gym.

More Exciting Social Life

As you look in the mirror and see the progress you’re making, you’ll also feel more attractive and eager to partake in social activities. If you’re shy because of your looks, your improved physical fitness and self-confidence will help you overcome your shyness.

You’ll be able to connect more confidently with others you find interesting. It’ll be easier to start conversations with strangers who might become lifelong friends. Your physical appearance will support your social goals, rather than standing as an obstacle in the way of your social life.

Having Fun

Joining a gym is a surefire antidote to boredom. A gym membership gives you access to state-of-the-art exercise equipment and tools that will inspire you to dream big dreams. The progress you experience will motivate you to continue working out instead of sitting on the couch and on the sidelines.

With so many equipment and workout options available at your local gym, you can vary your workouts to keep things fresh. Your workout can always be new and exciting. Varying your workouts challenges your body in different ways, also, which increases the effectiveness of your workout.

A gym membership affects much more than your physical appearance. Working out regularly at a gym can help you to create the physical body you deserve, while increasing your self-confidence. Your social life will improve, and you’ll experience a lot more fun in your workouts and in your life. So what are you waiting for? Why not give a gym membership a try?

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Family Fitness: Staying Healthy Together

In these days of fast food dinners and hours spent sitting at computers and video games, families need more than ever to work together to stay healthy. As a parent, you have a responsibility to teach your kids the importance of being physically active every day.

Exercising together as a family ensures kids will grow up with this healthy practice deeply ingrained. In addition, when your family shares time together, regardless of the activity, it also secures and reinforces emotional bonds.

Be creative when it comes to planning family fitness activities. You might be surprised at how positively your family responds to new types of exercise together!

Examine these ideas for family fitness and commit to trying some of them:

1. Bike-riding. If your bicycles are gathering dust in the garage or shed, clean those bicycles and get them tuned up. Then, plan a family bike ride twice weekly.

Vary the times of day you ride until you find the hour that fits best for everyone. Mornings on the weekends and in the summer might work. Alternately, try late afternoons before dinner or early evenings after the meal.

2. Swimming. Most children love playing in a swimming pool. Once all your kids know how to swim, take the family to the pool a couple of times a week, weather permitting.

Swimming expends many calories and provides plenty of opportunities afterward for the family to just hang out in the pool to talk and spend quality time together.

3. Alternate walking and running. Sure, a family walk is a nice, leisurely activity. But what if you changed it up a bit and alternated walking 3 minutes then running 3 minutes? Most kids love to run, and would even happily race you for the few minutes you’d be picking up the pace.

4. Mini-biathlon. If your family likes to run and bike, bike and swim, or run and swim, plan your own mini-biathlon. Parents can design easy and fun training schedules for everyone.

Engage the entire family in planning, training, and completing your mini-biathlon. You’ll spark your children’s interests in physical activities while sharing special moments together.

5. Calisthenics, Yoga, or Tai Chi. It’s nice to have some ideas for indoor fitness activities in case of a rainy day. Depending on the age of your children, many types of exercise can provide an enjoyable family fitness experience indoors.

Stretches, modified push-ups, sit-ups and leg lifts will all provide physical challenges for you and your children when there’s inclement weather. Practicing Yoga or Tai Chi is also challenging and healthy without being too boisterous for inside the house.

Use mats or blankets on the floor to make floor exercises more comfortable. You’ll get in some quality time and conversation with the kids while doing indoor exercises as a family.

6. Dance DVDs. One of the most enjoyable, carefree fitness activities to do with your kids is dancing. After all, who doesn’t love to dance?

There are tons of dance DVDs on the market right now. From dancing to the oldies to learning to salsa to trying new hip-hop moves, you’ll surely find some DVDs that your family will love to do together.

 

Demonstrate that fitness is fun, challenging and invigorating and you’ll help your kids develop real excitement about staying active! When you educate your children from a young age about fitness and the advantages of staying in shape, these lessons will endure for their whole lives.

Need a Health Club to Get More Active? Try Elevate Fitness!

How to Make Fitness a Habit

Fitness can be elusive. We all want to be fit but we can’t quite seem to make it happen.

The challenge is that fitness can only be improved minimally from day to day, so it requires many days to really create a significant amount of improvement. That’s where we falter; we are unable to make a habit out of the behaviors that will make us fit.

Try these strategies to make fitness a daily part of your life:

1. Make fitness more social. It can be tough to stick with your exercise if you try to do it alone. Find an exercise partner or join a team sport. When you can share the time with others, you have something else to focus on besides how tired, sweaty, and bored you are.

If you don’t like team sports and don’t have anyone else to exercise with, there are other options. Join a group fitness class, a great way to connect with other people in the same boat.

2. Only change one thing at a time. Becoming fit requires adopting several new habits. However, for the greatest success, it’s highly recommended that you only adopt one new habit at a time. New habits involve a lot of focus and energy. Pick one thing to fix; when that has become a habit, pick another.

3. Make it a priority. Do you put off exercising because there are too many other things going on in your life? The truth is if you’re going to be successful in this area of your life, it has to be a top priority. The less enjoyable something is, the more it will have to be prioritized to get it done successfully.

If you don’t have the time, you’ll have to create the space in your life to make it happen.

4. Find a way to enjoy it. Obviously, keeping up with your fitness routine is going to be a lot easier if you enjoy the activity. So find something you enjoy; think about the physical activities you enjoyed as a child or in high school. It might not be practical to go to Karate classes anymore, but many gyms like Elevate Fitness offer martial-arts inspired group fitness classes.

Another alternative is to take an activity and find ways to make it more enjoyable. For example, running might be a lot more fun if you train specifically for a road race and then race. You could also find new places to run. Or find a group of people to join for runs.

5. Take the first step. The most important thing is to just get started. Avoid the temptation to have everything perfectly in place before you take a single step. Just throw on your shoes and go for a walk. Decide to skip the donut and have an apple instead. All fitness requires is simple decisions like these.

You don’t need to plan your exercise routine for the next 6 months. You’re not trying to launch the space shuttle; you’re just trying to move around more than you have been in the recent past.

Getting in shape is the result of taking the proper actions repeatedly over an extended period of time.

Fitness doesn’t improve very much in a day, so making a habit of the behaviors that improve fitness has to be a priority. Focus on making a single change at a time and attempt to make that change as enjoyable as possible. You can do it!

Ready to start building your fitness habit, but not sure where to start? Elevate Fitness can help.

Sleep and Exercise

How can I get better sleep? How can I get more sleep? Why am I so tired? Have you asked yourself questions like these? If so, you’re not alone.

In 2014 (the last year the data was updated/published) The Center For Disease Control reported that 35.2% of Americans averaged less than the recommended minimum of 7 hours of sleep nightly.

They also reported, “Adults who were short sleepers (less than 7 hours per 24-hour period) were more likely to report 10 chronic health conditions compared to those who got enough sleep (7 or more hours per 24-hour period)”.

Those chronic health conditions were heart attack, coronary heart disease, stroke, asthma, chronic obstructive pulmonary disease, cancer, arthritis, depression, chronic kidney disease, and diabetes. While their studies do not reflex a cause and effect situation, it definitely underscores the importance of sleep to overall health. Learn more about the sleep statistics here.

While a little over a third of Americans aren’t getting enough sleep according to the CDC, the National Sleep Foundation reported (during the same year) that 45% of Americans reported a negative impact in their daily activities caused by insufficient sleep.

Additionally, the National Sleep Foundation reported the finding that overall health was directly associated with sleep quality. This suggests that increasing both the quantity and the quality of your sleep can have positive benefits for your health.

In his 2005 paper, “Effects of Exercise on Sleep”, Shawn D. Youngstedt wrote, “Historically, perhaps no daytime behavior has been more closely associated with better sleep than exercise. The assumption that exercise promotes sleep has also been central to various hypotheses about the functions of sleep.” He goes on in his abstract to state, with regard to other means of improving one’s quality and quantity of sleep that, “Other behavioral/cognitive treatments are more effective for chronic insomnia treatment, but difficult and costly to deliver. By contrast, exercise could be a healthy, safe, inexpensive, and simple means of improving sleep.”

So what’s the bottom line here?

If you have trouble getting enough sleep, or if the sleep you’re getting isn’t a sufficient quality, exercise may just be the “healthy, safe, inexpensive, and simple means” of overcoming your sleep problems.

Give Elevate Fitness a try, FREE for 30-days, and see what happens to your sleep!

 

3 Tricks to Keep Your Fitness Resolutions

It’s a tale as old as time: you start the new year with lots of motivation and optimism and you set some new goals. Maybe you buy some new outfits for the gym. Maybe you splurge on a new fitness tracker. You mean it, 2020 is the year you’re gonna reach those fitness goals!

Flash forward to the end of January. You’ve worn a couple of those new gym outfits. Maybe you’ve tracked a couple of workouts on your fancy new watch. But the fire isn’t burning quite so brightly. You’re still making an effort, but honestly, you just don’t have as much time as you’d planned to have to get into the best shape ever.

Sound familiar?

Millions of Americans make resolutions every January only to have partially abandoned (if not completely) by February. Want to be the exception and not the rule? Here are three tips to make sure your resolutions stick this time:

One. Don’t abandon your goals just because the results don’t come as quickly as you want them to.

Don’t expect to SEE the results of your resolutions as quickly as you’re likely to FEEL them. Focus on the tangible and immediate rewards of exercise (increased energy, better sleep, reduced stress, etc.) and not the physical – because you’re likely to notice them long before you see a change in your pant size. And it’s the benefits to the way that you feel and function that will keep you going until you get changes you can see!

Good things take time – and your health is worth the investment of your time. Don’t expect quick fixes – good things come to those who keep going.

Two. The 15-minute workout you do is better than the 60-minute workout you meant to do.

Have you ever had the best intentions ruined by a sudden work deadline or unexpected home repair? We’ve all been there. But what’s important to remember is that when it comes to exercise ANYTHING is better than NOTHING. Just because you can’t get to the gym today doesn’t mean you can’t run around the block a few times. Just because you have a commitment after work and can’t put in a full hour doesn’t mean you can’t do intervals for 20-minutes and get a great burn.

The workout you do – no matter how short, “easy”, or unplanned will always beat the perfect, high-intensity, perfectly timed workout you can’t/don’t do.

Three. To win the war, you have to be okay with losing a few battles.

We tend to think in absolutes. We miss one workout and it becomes easier to miss the next few. We make poor choices in one meal, and we’re more likely to let our standards slide for the rest of the day/week/month. Big changes come from making a series of small, consistent changes over an extended period of time.

If workout on Monday and then you tell yourself it’s okay to miss your workouts on Thursday and Saturday because you missed Tuesday you’re going to finish the week having worked out once. If you accept that you missed Tuesday, but don’t let that affect you moving forward, you’ve worked out three times that week – which is going to get you a lot closer to your goals than once.

Bad day? Acknowledge it and keep moving forward.

 

Ready to meet your goals this year? Try Elevate Fitness FREE:

5 Running Lessons from 80 Days

5 Running Lessons from 80 Days from Elevate Fitness in Syracuse

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

On Wednesday, 2 October 1872, Phileas Fogg, a rich British gentleman, set out on an extraordinary journey.

In some ways, so did I, although my adventure began on June 30 of this year. Now, I didn’t set out to travel the world, in fact, the farthest I travelled in my 80 days was Prospect Park in Brooklyn. But in other ways, I really did go Around the World in 80 Days. 

I previously shared What I Learned Running Every Day for 60 Days, and while that seems very similar to 80 days – let me assure you that those 20 extra days have made a tremendous difference, as I suspect the next 20 may as well.

Instead of sharing at 80 days what I’ve learned, instead, I’m going to share when I’ve proven – if only to myself. There are plenty of things I knew about running that I’m not entirely sure I believed before I started my run streak, but the last 80 days have forced me to be honest with myself about certain facts. And here those facts are, in no particular order …

You really DO need to replace your running shoes regularly. Most experts agree that shoes should be replaced somewhere between every 300 and 500 miles. For me, running a minimum of 3.1 miles 7 days a week, that works out to roughly 97 to 161 days, assuming I started with a new pair of sneakers. Which I did not.

How do I know I should have replaced my sneakers by now? From the pain in my feet, of course. I started my run streak with an OLD pair of Altra zero-drop sneakers with an extra-wide toe that had at least 300 miles on them when I started. Since I’ve put 371.45 miles on during my streak, that puts me around 671.45 or AT LEAST 171 miles overdue for a new pair of running shoes. And boy, can I feel it. 

No matter who you think you are as a runner, there’s plenty of opportunities to surprise yourself. I assumed after years of running and settling in around an 11 minute per mile pace that that was who I am as a runner.

But, consistency and practice have proven that you really can become a much better runner even if that’s not what you’re trying to do. Our Elevate Fitness Run Club coach, Kevin Collins gave me some speed workouts to try and before I knew it, I was running my 5K minimum daily distance in under 30 minutes consistently. Not only that but for some portions of my run, I was actually running an 8:36 per mile pace. Unheard of in all my years of running.

The lesson? We all fall victim to self-fulfilling prophecies and settle into complacency –  probably not just in our runs, but in real-life too (since running isn’t real life, I guess?). Sometimes you have to question the status-quo and seek out a coach or read an article or ask some questions to see if you’re settling.

Overthinking makes things worse. Most days, I get my run out of the way first thing in the morning. Most days, I don’t have to think about anything as my brain doesn’t really fully turn on until I’m a mile or two into my daily run.

This is great because it means that most days I’m not making decisions regarding my runs, I’m just running them! And for me, decisions are what has stood in the way of my consistency in the past. Should I run now or after work? Should I run outside or on the treadmill? Should I listen to must or run music-free? All of these decisions would ultimately keep me from starting my run in the past, but I found that by making my run my first priority of the day, it was so much easier to make it happen.

And this theory was never more clearly true to me than on those days when I didn’t run first thing in the morning. For the entire day, my brain would be plagued with questions that pulled my focus from real-life. And worse, I’d start to ask myself questions like, what if I change my minimum from 5K to a mile today? What if I walked the first and last mile? Maybe 75 days is where I should end my streak. Maybe if I run double tomorrow it will still count as a streak*.

The run may not be physically any easier when I do it first thing in the morning but it’s far, far easier to run mentally when I get it out of the way nice and early.

Not every run will be a great run, but no run is a bad run. Sometimes the runs that make me feel the best, or feel the most accomplished, or the most energized are the ones that look like bad runs on paper. They’re super-show. Or I had to stop and take a break between miles. Or I just struggled with every step.

But in the end, knowing that I’d finished my run and kept my streak going for another day even on those bad-run days was somehow exhilarating. I mean, anyone can do the work and stick with the plan when the work is easy – isn’t it a greater accomplishment to do the work and stick with the plan when the work is hard? Or the weather is crappy? Or you forgot your earbuds and have to listen to the sound of your feet slapping the belt of the treadmill?

I really proved to myself during this experience that there really is no such thing as a bad run. 

People won’t care about your run streak nearly as much as you will. And that’s okay. At first, I couldn’t figure out why I wasn’t getting cheers and accolades from my friends and acquaintances. I mean people were commenting, and usually the comments were positive. But where were the balloons? The parades? The tearful confessions of how inspiring my Instagram followers find me?

Yeah, there was none of that. It’s a very private experience for me, my runs. And when I start thinking about how cool it is that for 80 consecutive days, rain or shine, regardless of how busy or bored or sore or far from home I am, I’ve still managed to run my minimum distance every single day – I’m overwhelmed with a sense of pride in myself that I’m not sure I’ve felt in a long time, if ever.

I pick things up, I put them down. I learn a new skill, I abandon it. I reach a goal, I scrap it and set a new one. I’m not one to find long streaks in most things. But in running, I’ve managed to stay the course. And I’ve learned things about running and about myself along the way. And I’ve managed to impress myself and make myself proud.

And I guess, at the end of the day. Everything I thought I wanted from my Instagram followers, I’m getting from myself. And that is so much better.

*Note – I never gave into this line of thinking and every single day I’ve run a minimum of 5K between the hours of 5:30 am and 9 pm.

Want to learn more about Elevate’s Run Club and other run programming?

How Sleep Impacts Your Workout

How Sleep Impacts Your Workout by Elevate Fitness in Syracuse

By Guest Contributor Krista Harper

How is it possible that New England Patriots quarterback Tom Brady is in his 40s, yet still playing the best games of his life? Brady credits plenty of sleep as one of the secrets of his success.

“You can only work out as hard as your ability to recover,” he’s gone on record as saying. “To be able to rebuild my body with a good night of sleep is so important to be able to continue to play football at a very high level.”

And even if you never aspire to be an NFL Superbowl champ, you still need plenty of sleep if you want to perform your best, whether on a field or in the gym. Here is why enough quality sleep is such an important component of your workouts.

It Helps Your Muscles Grow and Recover

If you’re among the one-third of American adults who get less than seven hours of sleep per night and you’re trying to build muscle, your efforts may be fruitless. That’s because your body needs the deeper stages of the sleep cycle to help repair and regrow your muscles after a workout.

Your body actually produces the human growth hormone (HGH) as you sleep, helping your tissue and muscles recover from exercise. The N3 stage of NREM (non-rapid eye movement) sleep is when blood flow increases to your muscles to replenish them. Once you enter the deepest stage of sleep (REM for rapid eye movement) your muscles completely relax to further repair themselves.

To reap these benefits, you need at least eight hours of sleep nightly and possibly more if you’re an athlete, especially if you plan on working out every day.

You’ll Have More Energy to Work Out

It goes without saying that getting a full night’s sleep translates into more natural energy the next day without the need to perk up with a lot of caffeine. You’ll feel more motivated to start your workout and finish it, and you’re also likely to be more coordinated. A study of college basketball players found that their shots became more accurate when they got a good night’s sleep.

You’ll Maintain a Healthy Weight

If you’ve ever gotten a case of the hungry horrors after a lousy night’s sleep, it’s not your imagination. Not getting enough sleep, even if you work out regularly, can lead to weight gain. That’s because skimping on sleep boosts the hormone ghrelin in your body. This hormone stimulates the appetite, which is why you’re likely to feel ravenous when you’re tired. Your body is literally crying out for fuel to keep it going through the day. 

There is a definite connection between sleep and weight loss. People who get enough sleep are less likely to overeat and gain weight, so try to establish a bedtime routine that helps you wind down and relax.

Sleep Your Way to Better Workouts

The importance of getting enough sleep can’t be overstated if you want to lose weight, sculpt your ideal body, and increase your stamina. If you find you’re struggling to get through physical activity or to even make it to the gym, try to go to bed earlier and see what a difference it can make, not just during exercise but in your daily routine.

Elevate Fitness is the best gym in Syracuse for weight loss, personal training, group fitness, aquatics, tennis and more. Check out our list of programs to find the perfect workout for you! 

What I Learned Running Every Day for 60 Days

What My Run Streak Taught Me

On my birthday this year, I decided to take some time and go for a run. I hadn’t been on a run in months, so I laced up my sneakers and hit the pavement. I don’t know what made me do it, but I’m glad I did. I recaptured that euphoric feeling around mile 4 that I hadn’t felt in at least a year. I don’t know that it’s a runner’s high, or if I believe in a runner’s high, but I was happy to be running.

I ran five miles on my birthday. It felt so good that I ran 10k the next day. And 5k the next. And I just kept going. I’m on day 62, and every day I’ve run a minimum 5K (3.1 miles). So after I accidentally started my run-streak, I started reading about them. Runner’s World magazine devoted a whole issue to run-streaks, and they’re something that Elevate’s Run Club Director, Kevin Collins, regularly recommends.

I’m not sure how long I’ll keep this streak going, but for now, it’s something I plan to continue. And I thought now would be a good time to reflect on what I’ve learned so far.

The Benefits of a Run Streak

You Never Have to Decide If You Want to Run Today

Take the daily “should I run today?” question right off the table by making every day a run day. Depending on what your minimum run looks like (1 mile or 15 minutes are popular options) you can often get your daily run complete in the time you’d ordinarily spend debating whether or not to do it.

It’s Cheaper Than Therapy

We’re not recommending that you replace therapy with running, but we do think you might be better equipped to deal with some issues on your own if you take the time to run every day. Running daily gives you time to think (something we often don’t make time for) and get perspective on things.

You’ll Stay Active Longer

As we age, it’s easy to slow down and become less active. But the laws of physics teach us that a body in motion stays in motion, so take advantage of using a run streak to keep your body accustomed to moving and stay active long after you peers have settled into their sofas.

You Just Might Surprise Yourself

Some days you’ll head out for a 5K and find that you just eek out your minimum because you need more recovery or because the weather gets rough or some other reason. But other days, you’ll set out to run your minimum and you’ll surprise yourself by going longer, farther or faster than you’d planned. And trust us, there’s no better feeling when you’re out running than to surprise yourself with a little more endurance or speed or awesomeness.

Want to learn more about run-streaks or Elevate’s Run Club?

How to Make Working Out a Part of Your Daily Routine

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

By guest writer Mollie Wilson

As we get older, a tragic shift occurs. We play less, work more, eat more, and drink more. Our bodies grow, get older and get a bit more worn out. It’s the natural circle of life and it’s an inevitability that one day, you’re going to wake up with knees a bit more tired than usual and a waistline protruding a bit further than it should for the good of your overall health. While a little bit of weight gain is natural as you age, a plethora of it isn’t good and can be detrimental not only to your physical health but to your mental health and overall lifestyle as well. After all, no one wants to be the guy at the office that runs out of breath when he has to take the stairs. The cause of this weight gain and decline in health as you age is a simple one: as we get older, we move our bodies less.

As a kid, you’re constantly running around, playing, and generally causing a ruckus; however, the older you get, the bigger problems and more important priorities you have. We begin to play less, be that outside or in sport, and thus, we gain weight and our bodies become less accustomed to moving, meaning the natural aging that occurs affects us that much more. While this isn’t the best news for those of us working in an office, as it can be tough to get moving when you need to do your work behind a computer every day, there is a bright spot in the drudgery of office life. Moving your body and exercising for just 150 minutes a week has been shown to greatly improve the overall health of the average person. That means working out 5 days a week for just 30 minutes can make a huge difference in your overall health and in your overall quality of life.

While this may sound like a miracle cure, we realize it’s far from that. Finding 150 minutes within your already full week can be a mountain of a task. However, it’s a task that must take a priority if you want to improve your health and set a good example for the health of your family. If you’re trying to incorporate a workout into your every-day (or near every-day) life, then try some of our go-to tricks for making sure we get a sweat on, each and every day!

Start Your Day on a Sweaty Note. 

The biggest excuse people have to not go to the gym is that they ‘simply don’t have the time’, and we can agree that sometimes, (okay a lot of the time) your day can really just get away from you. You have to stay late at the office, pick up kids from practice, cook dinner, run errands, and the list goes on. That’s why, if you’re serious about making the gym and exercise a part of your daily routine, you should consider incorporating it into your morning routine, before you even go to work. There are fewer people demanding your time at this hour and it’ll wake you up better than that first cup of coffee! If you have trouble waking up early, try the app that wakes you up at the best time during your sleep cycle. This way, you’re the least tired for when you wake up and are less likely to hit snooze.

Pack your Gear the Night Before.

Whether or not you take our first tip to heart (we see you night owls), another great way to ensure you get to the gym before or after work is to pack your gear the night before. This eliminates the excuses you could provide yourself and, if you get yourself a cute gym bag, you can take your gym clothes with you. The powers of Netflix are a lot less strong when you’re going straight from the office to the gym instead of having to stop at home first.

Plan your Meals a Week Ahead.

If you haven’t quite caught on yet, planning ahead is a major key when it comes to making time for the gym. By planning your meals, a week in advance, you can cut down on the number of trips to the store you have to make, can request help on nights you need it, and can meal prep. In addition, planning meals ahead tends to lend itself to healthier eating in general, a great habit to accompany your daily trip to the gym.

Focus on Recovery.

This is especially important both as you age and for those just starting to exercise and go to the gym. Chances are, you’re going to be sore and achy when you first start, no matter who you are, and when you’re sore, you want to go back to the gym the next day significantly less than when you’re not sore. A good way to combat this is proper stretching, good hydration, and finding
ways to loosen your muscles. A great way to do this is with a CBD oil. Finding a coconut oil with CBD in it and convincing your spouse to rub it on your sore muscles will leave you feeling much better and ready to get back in the gym!

Motivate Yourself.

This is an age-old trick, but it’s stuck around because it works. Finding ways to motivate yourself, be that through a reward or a competition with friends can be a great way to get in the habit of going to the gym regularly and making healthy habits. We suggest, if you’re looking for a way to motivate yourself, not to do it with food but instead with tools that will make going to the gym easier and more fun! So, if you hit your goal of going to the gym 5 days in a row, reward yourself a new water bottle or set of workout bands, if you hit your goal for a whole month, reward yourself with a new Apple Watch. In terms of competition, it can be as simple as starting a Facebook group with friends who also have health and fitness goals, or you can set up a challenge with other friends on your Fitbit or Apple Watch. Utilizing social media and following body-positive fitness influencers can be another great way to motivate yourself and surround yourself with like-minded individuals as well!

While every method might not work for you, that’s okay, the point isn’t to all of a sudden start trying every single new thing that comes along in order to get to the gym. Instead, find what works for you and stick to it. Getting into a healthy habit, such as going to the gym and getting daily exercise is much more related to the persistence you have rather than the perfection you have doing it.

 

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

Are You Too Busy to Workout Smarter?

Elevate Fitness Syracuse Asks Are You Too Busy to Workout Smarter?

Are you too busy or too stubborn to workout smarter?

Imagine you are assigned the age-old task of building a fire so that you can cook a meal outdoors. Now imagine that you are limited to using only the tools the cavemen used. Are you going to be cooking anytime soon? Or are you going to die of hunger before you ever see a spark?

Now imagine someone is in the same scenario, but you have the ability to give them a tool to make things easier – a match. You offer the sorry individual (furiously rubbing two sticks together) your book of matches, but much to your surprise, they decline! Their excuse is probably a variation of one of the following:

– I don’t understand how that works.
– I don’t have time to learn how to use that.
– This is how I’ve always done this (followed but a tummy rumble).

Sounds kind of ridiculous, doesn’t it? Mealtime could come so much faster (versus maybe never coming at all!) if only the fire-starter embraced the tool and took a little time to learn how to use it.

Now imagine that instead of building a fire, the task is something else. Maybe it’s losing ten pounds or running a 5K or learning to play tennis. And instead of a lighter, maybe the tools are heart rate monitors or smartwatches or coaches.

People working toward fitness and wellness goals often choose the path of least resistance. Training for a 5K? Run on the treadmill. Trying to lose weight? Try to eat less. Joining a gym? Use the machines you already know how to use and avoid the confusing ones at all costs.

There are tools available to all of us. Some are free like MyFitnessPal, a great resource for tracking calories in and out and helping you reach your weight loss goals. Some are one-time investments like heart rate monitors and smartwatches that you can use for years to come to get better results. Some are ongoing investments like coaches and personal trainers who can help you get the most out the time you put into pursuing your fitness and athletic goals.

The point is, it’s not the stone age and there’s a way better way to build a fire that with two sticks. And there’s a better way train for a 5K than a treadmill (try Elevate’s Run Club programs including a Couch to 5K training plan), a better way to lose weight (check out our heart rate monitors that work great with free apps like MyFitnessPal), and a better way to learn how to play tennis (and make lifelong friends in the process at Elevate).

Before you put in the time and energy to attack your goals, isn’t it worth taking a moment to review the tools available to you and learning how to use them so that you can reach your goals in the most effective and efficient manner possible? We think so.

What are some of the tools you love to use for your fitness goals?

I Changed What I Ate (and Didn’t) to Lose Weight

By Elevate Fitness Marketing Director and Certified Spin Instructor Jason Jaquays-Tarbox

Recently, I found I’d fallen into some bad habits. Bad habits that I’d corrected once before through lots of hard work, determination, dedication, and effort. Bad habits that I’d sworn I’d never allow back into my life regardless of the circumstances.

Oh, Jason, you naive thing you.

I’d recently been recertified to teach spin classes and was teaching and taking classes several times a week burning a butt-load of calories when I took out my summer wardrobe only to discover that some of my shorts were simply too tight to button anymore.

How could this be? I was spinning four to five times a week and burning in the neighborhood of a thousand calories each time. How, when I was doing all that work in the gym, could my waist betray me like that??

Oh, Jason, you naive thing you.

The reality was that on top of all this crazy pedaling I was doing, I was also going home and telling myself that I’d worked so hard in class that morning that I deserved chips before dinner. I deserved full-fat ice cream after dinner. I deserved to bake and eat half a pie before bed.

Yup, I was essentially trying to out-exercise a bad diet. It was time to change things up and take responsibility for what I’d been telling gym members for years – your efforts in the gym only count when they’re accompanied by making good choices in the kitchen.

I set out to attack the problem head-on by avoiding the following things that I self-declared to be out-of-bounds for a month:

  1. No gluten. For me, that meant no bread (and trust me – I could make an entire meal out of bread alone, so this wasn’t an easy task) and no pie. Now, I’d recently discovered that I’m REALLY GOOD at baking homemade pies, so to say this took some willpower is an understatement.
  2. No caffeine. Prior to beginning this journey, I was drinking anywhere from four to six Diet Dr. Peppers a day. I know, I know. I’d chosen for a long time to willfully not believe all the evidence that shows even diet sodas can lead to weight gain.
  3. No white carbs. No regular potatoes (sweet potatoes were acceptable), no white rice (brown rice was acceptable) and no added sugars.
  4. No dairy. That’s right – none.

More important than what I wasn’t allowing myself, though, was what I WAS going to be eating. Afterall, without bread, pie and my beloved Diet Dr. Pepper, what exactly was I going to be eating, then?

  1. Green apples (not red), and lots of them!
  2. Protein shakes with added fiber for breakfast and lunch (meal planning just got a whole lot easier).
  3. Lean protein (chicken) and greens for dinner.
  4. Raw cashews.

Now, I know that list doesn’t look very long or very interesting, but I can assure you that like most routines that we fall into, consuming the same foods day after day became not only normal but almost preferable to me.

In fact, when I set out to do this challenge, my goal was a 30-day period beginning on May 31st and ending June 29th, allowing me to eat anything I wanted come June 30th, my birthday. And I did splurge on the 30th (there was a LOT of bread in my belly when I went to bed that night) but by July 1st, I was ready to get back to the routine I’d established in June.

And so I did, but I added a new rule and went vegan while reverting back to the four off-limits rules from above.

Here’s what I’ve accomplished with this strategy over the past 62 days:

  1. I’ve lost somewhere between 20 – 25 pounds (my weight fluctuates up to 5 pounds a day depending on how long/far I’ve run, how hydrated I am, etc. so this is normal for me).
  2. I’m (mostly) sleeping through the night again (probably thanks to giving Diet Dr. Pepper the heave-ho).
  3. My running form and time have both improved (although, full disclaimer: this could also be due to a recent 32-day run-streak of daily runs of at least 3.1 miles each).
  4. I have experienced fewer and less-severe headaches (again, probably thanks to ditching the doctor).
  5. I feel generally happier and more positive.

Now, you can make your assumptions about why I’m experiencing these improvements, but the bottom line is – they’re improvements and whether the cause is the change in my eating habits or good, old-fashioned placebo effect, the improvements are real.

For me, the effort and discipline have been worth it for the weight loss, the improved sense of well-being and for having been finally able to ditch the soda! And chances are I’ll continue to eat “clean” 90% of the time or more just to maintain the benefits I’ve experienced.

I haven’t been perfect. I’ve faltered. I’ve whined. I’ve complained.

But even when it hasn’t been great, all I’ve had to do is think about how much money I’m saving on soda or how my shorts finally fit (comfortably) again, or how much healthier my skin looks to know that like all things in life, the things worth having (doing?) are rarely easy, but the rewards are oh, so worth it.

 

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Is Perfectionism Keeping You From Results?

Is the pursuit of perfection keeping you from results?

Voltaire is said to have told us: “The best is the enemy of the good.” while Confucius was credited with: “Better a diamond with a flaw than a pebble without.” Not one to be overshadowed, Shakespeare gave us: “Striving to better, oft we mar what’s well.”

Different takes on the same concept: perfect is the enemy of good. Whether it’s a quest to have a month of perfect workouts or to follow our new-fangled diet to the letter, many of us give up before the finish line because we’ve failed to be “perfect” in our pursuit.

“Most people give up just when they’re about to achieve success, they give up at the last minute of the game, one foot from a winning touchdown,” said H. Ross Perot, a concept that’s frequently echoed by personal trainers lamenting that their clients were on the verge of seeing great results, but gave up just before they’d have begun reaping the benefits of their new workout program or diet.

For many people who achieve success when it comes to fitness or nutrition, success comes from persevering, not from perfection. Five good workouts are FAR more effective when it comes to making changes to your body than one perfect workout would be.  And there’s an unspoken problem with perfect: nobody is, and nobody can sustain perfection for the length of time that it takes to see results.

Elevate Fitness Certified Spinning Instructor and Marketing Director, Jason, tells us that he recently lost 22.5 pounds over a 52-day period by being consistent and accepting the fact that not every day would be perfect,

There were days when my workouts were amazing and I’d cheat and have some gluten in my dinner. Or days where I ate following my program so strictly only to have lackluster workouts where I failed to meet my burn goal or to run the miles I was aiming for. But by accepting the fact that perfection is an impossible goal, I wasn’t discouraged by a bad workout or a cheat meal, and it allowed me to keep going – and in the end, it was the consistency over 52 days that created the result on the scale. Not the perfect or the imperfect workouts or the good foods or the bad foods – it was the consistency.

And fitness professionals agree. Certified Personal Trainer Michael Meola adds, “I’d rather a client had good days and bad days but stuck with a program than tried too hard to be perfect all the time, finally quitting because their goal was an impossible one.”

So what’s the take-away?

“In the confrontation between the stream and the rock, the stream always wins – not through strength but by perseverance.” – H. Jackson Brown

 

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Book Review: Running with a Police Escort

Book Review: Running with a Police Escort by Jill Grunenwald

By Jason Jaquays-Tarbox

I don’t remember where I first heard about Jill Grunenwald or her brilliantly titled, Running with a Police Escort. I do remember, however, being very disappointed that it was constantly checked out at my local library (having previously taken an oath to use the library and take a break from building the ridiculous collection of books in my tiny apartment).

Then, on the morning of my 44th birthday, shortly after having run the 2019 Paige’s Butterfly Run with my good friend (and first-time 5K runner) Caroline, I decided it was time to start running again. I hadn’t run anything except the Butterfly Run in at least a year. And besides, I was losing weight but starting to plateau, and I knew running would kickstart my weight loss. Plus, I’d always enjoyed running, I just kind of … stopped?

So on my birthday, I ran 5 miles. I didn’t know I was starting a daily running streak, I just set out to run. Here I am 20 days after my birthday, and I’ve run every single day since then for a distance of over 100 miles. But why am I telling you all this? Because I think Jill might be the reason I’ve kept this streak up so long.

Running with a Police Escort is the author’s story, or collection of stories, really, about how she became a runner and then her journey through the world as a runner. But not just any kind of runner, a self-identified SLOW runner. Now, I can relate. I’ve had people ask to run with me only to reflexively tell them, “I’m slow. Really slow.” Which is a) super subjective and b) an apology that’s not even required. But it’s something we slower runners do, and often when we do it, what we’re really saying is, “Oh, I’m not a real runner.”

And Jill’s “Tales from the Back of the Pack” is really a collection of stories whereby she discovers (or reminds herself) that she IS, indeed, a real runner. And often, because of her position in the last place, trailed only by a police cruizer bringing up the back of the pack, she’s a runner with a literal police escort.

So is Running with a Police Escort a book only for slow runners? Or only for runners? No, although runners will definitely relate to Jill’s love for the sport (I often found myself wanting to go out for a run, even if I’d already run that day, after putting the book down). The book is for anyone who’s ever suffered from imposter’s syndrome, or who’s ever felt like they don’t belong. And what’s wonderful about this book is Jill’s ability to embrace (over and over again) what many would view as weakness or “lack of” in her running and champion it, and by extension, herself. Like a lot of things that are running-related, there are some big life lessons to be learned from Jill’s experiences.

I’m an avid reader. I devour books. Usually, once I’ve finished one, I’m so eager to move on that I quickly forget what I’ve just read (no joke – I once bought the same book THREE times, only to discover the second two times when I started to read it, that I had in fact already purchased and read The Lovely Bones) but that’s not the case with Jill’s essays. In fact, not only can I not seem to let go of the book in my brain, but I’m wondering if I should hit up some races in Cleveland and see if I can share a police escort with her one of these days.

In the end, I’m glad I broke my “buy no more books” rule and squeezed this excellent set of life lessons into my tiny apartment, as I’m sure I’ll be returning to them over and over.

 

Want to experience runner’s high for yourself? Check out Elevate Fitness Run Club led by coach Kevin Collins!

A Story on Perspective

A Story on Perspective by Run Club Coach Kevin Collins

by Elevate Fitness Run Club Director and nationally-recognized Run Coach, Kevin Collins

In college, my obsession with running and racing had reached its peak.

I poured through magazines and books following my idols, learning their stories, adopting and exploring their training methods. I recall watching the Chicago Marathon on TV and got to witness a sudden resurgence of one of biggest idols: Moses Tanui of Kenya, a World Junior cross country champion, World 10,000 Champion, Boston Marathon Champion, a silver medalist in the Olympics.

I once watched him run a televised final lap with only one shoe on holding off some of the greatest last-lap kickers in the World. In this particular marathon at about mile 18, he fearlessly dropped a 4:37 mile onto then World Marathon Record holder, Khalid Khannouchi. I soon had magazine cutouts of Moses on my college bedroom wall.

I had found my idol of idols! It reminded me that focused, Spartan-like training of other-worldly proportions would bring me the glory of such running beasts!

10 years later and now among the top ten U.S. marathoners, I had the greatest opportunity come to me when I was chosen by my Italian Coach, Dr. Gabriele Rosa, to travel with his rock-star Kenyan Team, one that included Moses Tanui himself to the Milano Marathon in Northern Italy.

He had chosen me because he felt I possessed the “grit” worthy of his race. I had just run the fastest half-marathon of my life in 1:04 and was prepared to run the Milano Marathon in my prime. It was my time to feel among these idols and I was fully convinced I was going to run the fastest marathon of my career. Dr. Rosa himself stated in his broken English that a 2:14 was what I would run….

…..but then it didn’t work out the way I’d hoped. Instead of blue skies, I got torrential rain. Instead of a calm, I got blasting headwind. Instead of fluid legs, I got tired legs. I made it to 19 miles and now having to take a much-needed trip to a bathroom, I just sorta….stopped.

This was the first race I had ever dropped out of in my life, still a regret. I might’ve run 2:19. I wasn’t running badly. The problem was in my expectations. Anything less than my best was a total and complete failure.

Shivering, I took the train to the finish line when a kind American born Italian gave me his coinage with directions when to get off.

At my stop, I walked in shame past the finish line, up to my hotel room, turned on the bathtub, crawled in, uniform and all, and sank into the tub up to my nose – my traditional pouting ritual after a bad race.

I could only think of everyone’s high expectations of me, the team, Dr. Rosa, my friends back home.

How could I be such a great champion like my idols, these warriors? Certainly, THEY wouldn’t have quit under these conditions. They would probably cool down an extra two miles, go home, and invest their prize money winnings into yet more twice-daily training and conquests!

Suddenly there was a knock at the door. A man entered, called out my name. Next, I found myself looking up from the tub at one of the runners on our traveling team: the great Moses Tanui himself. He looked down almost in a smirk, shaking his head and spoke in his thick Kenyan accent:

“What happened to you, Kevin.” As if standing before God, I felt myself start to tear up. Moses didn’t judge. Instead, he knelt down, patted my shoulder:

“Oh, Kevin…Marathon is NOT life! Come! Tonight we go to DISCO!”

Interested in Run Club at Elevate Fitness with Kevin Collins?


 

My Weight Loss Update

How to Lose Weight Fast

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

Previously I wrote about how I lost 15 pounds in 40 days. Well, I’m now another week in (47 days total) and down a total of 17.5 pounds and wanted to share some things I’ve learned along the way.

First, let me reiterate how this entire process has been about finally getting my efforts focused on my fitness and my nutrition at the same time (I’m great at working out really hard while eating badly or eating super clean for weeks without ever breaking a sweat). If I hadn’t made the commitment to both increasing my activity level AND getting a handle on some bad eating habits, I’d not be seeing the results I’m seeing, and I know that from experience.

I also knew that because I was already active (having recently gotten re-certified as a Spinning instructor I was teaching and taking a lot of Spin classes, often burning in the neighborhood of 1,000 calories) that it wouldn’t be enough to just start eating better – I’d have to up my activity. Having experienced a lot of joy as a runner in the past, even completing an ultra-marathon, it seemed like running would be a good addition to my strategy.

So here are the five most important things I’ve learned about losing weight in my mid-forties:

  1. As you age, your metabolism becomes MUCH less forgiving. You absolutely have to train yourself to eat clean 95% of the time and to really limit the treats, cheats, and sweets to the remaining 5% of the time. This was tough for me at first, but I think I’m finally at a point where I can eat clean 6.5 days of the week knowing I’m going to have something “off-plan” eventually. And when I say eating clean, I mean really taking a look at how hard you can push yourself. Personally, I’m vegan, gluten-free, caffeine-free, and sugar-free 95% of the time. It’s not exciting – but it makes that other 5% of my eating that much more enjoyable!
  2. You can’t phone in your workouts. You have to be mentally present enough when you’re working out to actually push yourself a little further and to accomplish a little more. I mentioned that I’ve been running. Running didn’t happen at the beginning of my 47-day journey – I actually only started adding runs to my workouts 17 days ago, running a minimum of 5K ever day for a running total of 90 miles so far.  I only accomplished this many miles because when I feel like I want to stop, I push myself another mile or two or three. And I’ve gone from about a 13-minute mile (super slow) to an 11-minute mile (kinda slow) in those 17 days. Not bad, and the weight is still dropping – so it must be working!
  3. Accountability is imperative. Everyone in my life knows what I’m doing and how I’m accomplishing it. And that’s necessary to avoid someone approaching me at a July 4th barbeque and offering me potato chips or a hotdog. Not only does it help me avoid unnecessary (but not all) temptation – it creates a level of accountability that I’m constantly focused on. Because everyone knows that I’m not eating meat or dairy, I hold myself to that lest I be seen eating chicken nuggets and exposing myself as a fraud.
  4. You shouldn’t use just a single metric to determine your success. Some days I get on the scanner (I do Fit3D Scans several times a week to track my progress) and I’ve gained a pound instead of losing a pound, but usually, on those days my BodyFat percentage is lower. Sometimes I find my win on the scale, some days I find it on the trail by running a little further or a little faster. Or some days the win is in how many minutes I’ve been able to be active. There is ALWAYS a win when you’re moving forward – you just have to be open to looking for it.
  5. Every day won’t be perfect. Okay – so this is clearly a theme in the lessons I’ve learned. But it’s so important. Not every meal will meet my program (dinner with my father-in-law meant gluten and dairy with dinner) and not every workout will meet my expectations (only burned 600 calories in spin class last week for example) and I won’t always like what the scanner tells me is happening in my body (how’d I gain two pounds since yesterday when I ate virtually nothing since my last scan?). And it most certainly won’t always be pretty. But I’m taking care of myself, and for that reason, it will always be worth it.

I’ll check-in and share my results and discoveries with you in another week or so!

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How I Lost 15 Pounds in 40 Days

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

A few years back, I lost a significant amount of weight after spending a couple of years being fairly inactive and not giving any thought to what I was eating. Using HIIT training and MyFitnessPal to log my calories along with a Heart Rate Monitor to track my effort, I lost a pretty significant 40+ pounds.

Elevate Fitness's Jason credits Diet and Exercise with his weight loss

Elevate Fitness’s Jason credits Diet and Exercise for his weight loss.

The formula for weight loss is pretty simple. Burn more calories than you consume – create a caloric deficit and you’re pretty much on your way to mastering weight loss. So why is weight loss such a struggle for so many people? Because as simple as the formula is, we live in a world that is determined to derail you and tempt you and distract you from your goals at every turn.

And that’s how, even after losing over forty pounds just a few years back, I found myself in need or a little weight loss recently. While I was nowhere near the before image to the left, I was starting to notice my jeans getting a little tighter and I was a little more self-conscious in tank tops even though I was taking and teaching multiple group fitness classes weekly. And with summer weather finally arriving, I knew I needed to do something if I was going to be comfortable in my own skin for the next several months.

The first step I took was to re-download MyFitnessPal on my phone. I know with 100% certainty that you really can’t manage what you can’t measure when it comes to weight loss, so I knew I needed to get back in the habit of logging my meals and tracking my effort during exercise. I also knew that the key to losing weight this time around likely had a lot to do with what I was eating as I was already getting more than the recommended amount of exercise.

Once MyFitnessPal was safely back on my iPhone’s home screen, I took a long and serious look at what I was eating and I saw some real problems:

  1. I was living with the mindset that because I was working out so frequently and so hard that I really needed to pile on the “nutrients” during each meal.
  2. I was also fooling myself about the nutritional quality of the “nutrients” I was fueling my body with ignoring the bad (high sugar, etc.) in favor of the good (high protein) creating a situation where my food was not only not working in my favor, but was working against me.
  3. I was buying into the idea that “low fat” and “no calories” meant healthy. In fact, I bought into that mindset so hard that I justified drinking four or more diet sodas a day – after all, they were fat and calorie free so how could they possibly be bad for me?

Learning these things pushed me in the right direction to make some big decisions:

  1. I was giving up dairy, caffeine (yes – my beloved Diet Dr. Peppers!) and gluten and I was going to limit my carbs. This was extreme and scary, but all my research indicated that if I could do this for 30-days, the benefits would be significant. I knew, too, that this extreme change would help me reframe my feast/famine mentality when it came to food.
  2. I was going to start running again as a part of my exercise plan. Of any exercise I’ve ever done, nothing has come as close to running (except HIIT training, but being summer the idea of spending time running outdoors appealed to me) when it comes to weight loss effect.
  3. I would make sure that I was getting A LEAST the recommended 30 grams of fiber per day in my diet. And when possible, I would strive for more.
  4. I would drink 1/2 an ounce of water or more for every pound of body weight, daily (this was actually the easiest part of this plan.

That was it – that was my plan. I would get the fiber and make sure my body was properly fueled by using meal replacement shakes for breakfast and lunch (the net effect being that I was feeding more frequently early in the day than I was accustomed to as a life-long breakfast hater).

And ultimately, I decided that if I accomplished nothing more in 30-day than giving up my diet soda habit, this experiment would be a success.

Here’s what happened: the first three days were hell. I wanted bread. I wanted my precious DDP (yes, when you’re in a serious relationship with Diet Dr. Pepper, you resort to nicknames). I had headaches and I was hungry and grump ALL DAY LONG. But by day four, the headaches lessened and so did the constant hunger (again, after all, I was getting more calories that were spread out over the whole day and avoiding that dinner/evening binge that used to happen when I didn’t eat all day and then felt entitled to gorge myself before bed).

By day six, not only did I not feel bad, I actually felt better! I was sleeping better (thanks for all the sleepless nights, my beloved DDP!) and had more energy during the afternoons when I’d ordinarily be needing some sort of caffeine or sugar to restart my engine. And most importantly, my mood was much, much better!

At the end of the 30-days, it was my 44th birthday. My family and I went to dinner and I had some bread and some goat-cheese with my meal. That was the only cheat – no soda. I stayed within my calorie goal for the day (both calories in AND calories out – I even made my morning run a little longer than usual, knowing I’d be going out to dinner). And on day 32, I went right back on my previous program and added an additional layer – now I’m going to try going totally vegan for the month (which is simpler than it sounds, based on what I was eating it meant only giving up chicken).

The results speak for themselves. The first measurements were done (using Elevates Fit3D Scanners) on May 28th and the second set were done on July 8th – 41 days apart.

It’s not super dramatic. It’s not a jaw-dropping change. but it’s a noticeable change after just a little over a month. It’s about .4 pounds per day. Those are the kinds of results you can manage and you can maintain. If I can maintain these results for another 19 days, bringing me to 60 days, I might expect another seven and a half pounds of weight loss bringing me to around 186.1 – while would be my lowest body weight in a couple of decades!

So here’s what I’ve learned in the first 40 days of this experiment:

  1. No fat and no-calorie don’t necessarily mean no problem.
  2. The things I think I’d miss, I probably won’t if I give myself time to adjust.
  3. Any sacrifice at meal time is worth it if you give yourself enough time to start seeing results.
  4. Just because a plan seems extreme at first glance, doesn’t mean it’s not doable.

I can’t wait to see what the next 20 days have to teach me.

 

Not a member of Elevate Fitness but want to try some of the group classes or running programs that helped Jason drop 15 pounds in 40 days? Try us out for FREE!

How to Introduce Your Kids to Exercise

Guest Post by Delilah Farrell

For many parents, this is a topic that is difficult to face and implement. How does one begin to introduce exercise into a child’s life? This is one of those topics that seems to vary between any parent that is asked. Some may give you “x reasons why it’s too early”, others may not see it as much of an importance. Exercise is important for everyone. Parents that think they don’t have time to exercise may carry the same thoughts into their children’s’ lives.

It’s never too early to introduce your kids to fun physical activities and organized sports. In fact, the earlier the better. Furthermore, physical activity is vital to the development of kids. Pediatricians say that participating in different physical activities assists in muscle-growth develops motor skills, and even reduces the risk of overuse injuries.

Below are some activities that are great for introducing your kids to exercise.

Swim Lessons

Swimming is one of the ultimate, full-body exercises;, especially for children. Enrolling your child in children’s swimming lessons is a great way to both build skill and possibly develop a love for the water! Being in the water will force your child to use many muscles, focus on balance, and develop fundamental motor skills.

Play Dates

As silly as it may seem, a good ol’ fashioned play date is a great way to get your child active. Rather than occupying your children with video games or a tablet, organize some time for them to play with other neighborhood children or friends. Playing with other children will allow your child to socialize and expend a lot of energy. Not to mention, it’s also a great way for parents to make some new friends while your children are getting active!

Set Up A Sprinkler

It’s starting to heat up outside. If you don’t have a pool, try setting up a sprinkler. This is a fun and affordable way to get your children to run around. Many of us can remember running through the sprinkler, right? For kids, the thrill of running through the water is a blast. It’s a great way for them to stay cool and stay active this summer.

Chores Chart

This may not be a “fan favorite” when it’s brought up to kids, but it’s a great way to get them active. Other benefits (along with physical activity) include responsibility, discipline, and the development and understanding of basic household chores. The trick here is to not ask too much of them. For example, don’t expect them to operate things like laundry appliances or the dishwasher. This runs you the risk of ending up with damaged appliances, which would highly discourage their willingness to participate.

Instead, have them participate in simple chores that encourage a bit of physical activity and engagement.

Commercial Break Challenges

Television is something that (almost all of us) get too much of. If your child is watching something, challenge them to exercise during each commercial break. These can be simple exercises like jumping jacks, running in place, or frog jumps. These exercises are fun for children and do not require a lot of coordination.

Conclusion

These are just a few ways to introduce children to exercise. Sports are another good way to do this, but let your child decide whether they want to play. Forcing them to sign up will only discourage them and cause them to lose interest in the sport and exercise as a whole.

Why It’s Hard to Lose Weight

Maybe you’ve tried to lose weight before and struggled until you gave up. Maybe you lost some weight but found that you eventually gained some (or all) of it back. Losing weight is hard, but not impossible. If you understand what makes it so hard, you can create a strategy for yourself to make it a little easier and to ensure your success.

Here are five things that make weight loss hard, and what you can do to overcome these challenges.

ONE. Food companies lie to us.

If you scan the aisles at any supermarket you’ll see tons of labels touting benefits like “fat-free” and “low carb” and the like. And it’s hard to determine what’s ACTUALLY good for you when you’re reading all these confusing and misleading claims.

Solution: Stick to foods with lots of natural ingredients (try to avoid eating anything with ingredients you can’t pronounce, for example) and make the majority of what you consume unprocessed foods, as these are less likely to have adverse effects on your weight loss efforts. (Here’s a great list of 21 reasons to eat unprocessed foods.)

TWO. We have really, really busy schedules.

How many times do we find ourselves scrapping plans to workout because “something came up” or because something took us longer to do than we expected? And how often do we grab foods “on-the-go” because we’re on-the-go, and their not the best choices?

Solution: PLAN ahead. Include your workouts in your plan for the day or the week. Write them down in your planner so they’re appointments and not simply intentions (the best intentions…). And PLAN when it comes to your food. Make sure you have lots of healthy (and unprocessed!) foods on hand for when things get a little crazy so you’re not tempted to hit the drive throughout of convenience.

THREE. We’re inundated with bad information.

The supermarket checkout lanes are lined with magazines offering advice on how to lose weight and get fit. Facebook is full of suggestions, ideas and products to help you get the body of your dreams. The problem with all this information surrounding us is that only a small percentage of that information is good information, and of the good information, only a percentage of that applies to our individual goals and bodies.

Solution: Don’t fall in with every trend or simply follow the “latest information” blindly. Meet with a personal trainer if you can and get a program that is specifically designed for you.

FOUR. We have unrealistic expectations.

We think that we can out train a bad diet. Or we think that we can starve ourselves and sit on the sofa and get the results we want. The reality is that we have to have a balanced approach that works with our lifestyles and preferences to get the bodies we want.

Solution: Same as #3 – meet with a trainer and determine what expectations are realistic for you based on your body type, your experience, and your goals.

FIVE. We are impatient.

We think that we should see results a lot more quickly than is realistic (see #4) and we think that we should lose weight a lot more quickly than we gained it. Of course, this is because our expectations are off, but also because we’re impatient.

Solution: don’t judge your success based on your end goal. For example, if your goal is to lose 2o pounds, break that down into smaller goals, and make sure the timeframe you expect to reach your goals in is realistic when you meet with your trainer!

 

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The 1-2-3 Injury Management System

By Run Club Director, Kevin Collins

Editor’s Note: While Kevin wrote this post from the perspective of runners, it can certainly be adapted to all forms of training.

When you get an unusual pain, most of your confusion will come in the form of whether or not you can “train through” the injury. Sometimes you can, sometimes you can’t, but many of the unexplainable aches and pains are fleeting or have a timeline for exit which is unforeseeable but has their end. Still, you can’t see it. This causes panic. What do you do?

Here is a system you can utilize alongside your logsheets that works, which will tell you exactly what to do based on three potential outcomes when trying to run through the injury each day…

First: Understand that any running injury that comes to you was caused by 1) Too much, 2) Too hard, 3) Too soon. Before submitting to another OFF day, always explore the options between continuing to train to your desire and nothing. There is only one option:

1) Train easier
2) Train less per day
3) Ramp up slower.

Slow the pace down. Shuffle your feet lightly. Find something above a walking pace. All running regardless of pace has some benefits. Remember: You do NOT have to run hard to build endurance, you just have to run often and as much as your body and lifestyle will allow. Building back speed is always easy when your base conditioning specific to running is maintained. If you must scale back minutes or miles, you might find you’ll have to retreat all the way back to 15 minutes only per day and 15 minutes is a run! Here’s how you find out if this is what you need to do or if total rest is the only way….

Try to run today (say your base run is 45 minutes) > record the minutes on your sheet.

The next day: Try to run again > record the minutes on your sheet. NOW write a “1, 2, or 3” in the box next to the date indicated on your log sheet. This number indicates the following…
“1” – The pain I’m feeling is BETTER today than it was the previous day following my run.
“2” – The pain I’m feeling shows NO CHANGE today than the previous day following my run.
“3”- The pain I’m feeling today has WORSENED since my previous day’s run.

If you are getting “3’s” day after day. We know the run as it stands is hurting you and running is the cause. Run LESS and EASIER. Continue this process each day until the “3’s” stop. If 15 minutes at a light jog is STILL producing “3’s” it’s time to accept total rest (no running).

If you are getting “2’s” day after day. We know the run as it stands is NOT making things worse but also NOT making you better. Take a gamble: Run LESS and EASIER or keep running with the hopes that things will improve. Remember, if you aren’t getting “3’s” the injury isn’t getting worsened by your current training as it stands.

If you are getting “1’s” day after day, you won’t be logging #’s very long. You are basically getting increasingly better day after day with no further reductions in effort and time length of runs. Don’t ramp things up until it’s gone!

If you are in a situation where a total rest from running is the answer, it’s time to cross-train. There is no reason to let fitness go! Need help figuring out how to balance your training in a way that works for you? Meet with one of our trainers to determine your best course of action!

The Best Workout and Weight Loss Program EVER

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

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

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

Whichever program you’ll actually DO.

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

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

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

Why?

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

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

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

CATHY CLICK-TO-FIT

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

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

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

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

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

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

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

WENDY WALKS-A-LOT

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

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

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

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

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

We can easily change the example:

CATHY CLICK-TO-FIT

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

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

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

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

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

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

WENDY WALKS-A-LOT

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

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

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

So what are our lessons?

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

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

When You Believe You CAN, You WILL

Lose weight with the right attitude at Elevate Fitness in Syracuse

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

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

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

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

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

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

The next couple of hours are a blur:

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

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

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

Scouring the internet for tips for running your first ultra.

Trying to register for the race online –

Wait. What? Trying to register???

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

So guess what we did?

Yep.

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

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

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

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

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

We finished.

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

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

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

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

“Wow, I could NEVER …”

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

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

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

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

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

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

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

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

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

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

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

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

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

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

TIPS FOR MANAGING YOUR WORKOUT TIME:

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

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

Always schedule your workouts. On an actual calendar.

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

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

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

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

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

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

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

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

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

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

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

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

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

What are you waiting for? Try it out:

Fitting In When You’re Getting Fit

How to fit in when you're trying to get fit or lose weightby Spin Instructor and Marketing Director Jason Jaquays-Tarbox

I remember my first day of roller derby. No joke. I was a roller derby athlete for a very short time (a broken wrist and nervous mother kept my roller derby career short). I skated with a men’s team out of Central New York called The Quadfathers (we skated on quad-skates, making this name a perfect pun for the sport!) and fell in love with the entire world of derby almost immediately.

My whole derby experience started when my friend Geoff and I decided that we were going to check out a local women’s team (Assault City Roller Derby in Syracuse, NY) in a home bout (that’s what their games or matches are called) that a couple of acquaintances were skating in. I loved it. I’d been a fervent roller skater growing up, so this was right up my alley being one of the few quad-skate based activities happening post-1985.

Fast-forward to me sitting on a bench, nostalgically considering the last time I laced up a pair of roller skates. As a teenager in the 80s my diet consisted mainly of gummy bears and fruit roll-ups, Cyndi Lauper was my personal hero, and my wardrobe contained a quantity of neon rivaled only by the Vegas Strip. Even though few of those details had changed, somehow – this was different.

The last time I went roller skating, for a classmate’s birthday, my skates accessorized with yarn pom-poms but this time they’re paired with $70 knee pads, elbow pads, wrist guards, a mouth guard, and a helmet. Instead of sharing the bench with a dozen other prepubescent “Saved By The Bell” super-fans, I share it with a dozen guys who all look bigger, faster and physically more stable (and some mentally less-so) than me. It’s my first roller derby practice.

The first practice is rough.

We finish with a scrimmage, and while removing my skates I estimated that, by morning, my body will be host to at least four new bruises. I’m excited, reminded of a time when socialization didn’t involve a computer and a virtual social network but actual people and toe-stops. I’m also a little bit proud. I had several good blocks and a couple of solid hits–which isn’t bad for the guy whose Kool-Aid-stained face was usually the last chosen for any team in gym class.

But what I’m most proud of, is showing up. We’ve all heard the expression that showing up is half the battle. And on that first day of roller derby practice, I think I finally understood why, as a 30-something adult. Making friends was no longer as easy as finding someone in the sandbox without a playmate. I wasn’t revisiting a sport I’d played as a child. I was doing something 100% out of my comfort zone with no previous experience.

And somehow my biggest concern wasn’t the athleticism (and boy are those skaters athletic!), it wasn’t the costly equipment and it wasn’t the threat of broken bones or a rearranged face. My biggest concern was whether or not I’d fit in.

I’ve always considered myself to be a pretty confident guy. I don’t have any problems going to parties by myself. I don’t have a problem having conversations with people I don’t know. In fact, as a hobby, I get up on stage in front of thousands of people and act, sing, and dance (before I found fitness as a career, I wanted to be the next Ray Bolger)!

But walking into that first practice, I WAS TERRIFIED.

Did I have the right skates? Would the other guys laugh at my bright red skates? Would they look at my slight frame and wonder why a skinny, older guy was dumb enough to try skating with these giant, bearded, manly men who were body checking each other clear across the practice space?

Where does this fear of fitting in come from? Why do confident individuals find themselves so worried about such a trivial and superficial idea?

Joanna Cannon wrote the following for Psychology Today:

The need for acceptance is a basic human instinct – although some value it more than others. We all want to fit in, to belong.

The key to fitting in is to choose the community or tribe that you want to belong to and then allowing yourself to bring your full value to that community. Easier said than done, right? Let’s dig into the solutions instead of dwelling on how…

SOLUTION ONE: Make the transition into a new group of people or community easier by doing it with a friend. This is especially effective when it comes to fitness or weight loss – having someone to go with you to the gym can make that visit less intimidating, but you’ll also have someone to lean on when your resolve is waining or you’re thinking about reaching for that second dessert.

Even better? Find a gym (like Elevate Fitness) that REWARDS you for bringing your friends to the gym with you!

SOLUTION TWO: Remind yourself that everyone there is working on something and everyone there is worried about fitting in. When you remember that everyone is in the same boat, it makes it less intimidating to go to the gym, or try that group fitness class or hit up that new support group.

SOLUTION THREE: Be aggressive about meeting new people. Instead of waiting to feel comfortable in a new situation, MAKE yourself comfortable by introducing yourself to someone. Find someone else who looks nervous, or uncomfortable or shy and introduce yourself! Not only will you meet someone new, but you’ll help someone else feel more comfortable, too!

What are some tricks you use to help yourself fit in when you’re someplace new? Want to see how easy it is to fit in at Elevate Fitness? Try us out for free.

Step Two in Starting Your Weight Loss Journey

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

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

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

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

Make your WHY stronger than your excuses.

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

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

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

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

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

How to Start Your Weight Loss Journey

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

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

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

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

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

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

Ready? Here it is:

Step One: Define what success looks like to you.

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

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

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

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

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

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

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

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

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

What is a SMART Goal? A SMART Goal is …

Specific
Measurable
Achievable
Relevant and
Time-bound

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

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

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

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

Lose Weight Easily with Calories In/Calories Out

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

CALORIES IN – CALORIES OUT = CALORIC SURPLUS OR DEFICIT

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

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

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

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

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

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

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

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

*Results not typical.

10 Reasons to Become a Personal Trainer

10 Reasons to Consider a Career in Personal Training at Elevate Fitness in Syracuse

1. You get to help people become the best versions of themselves. There is no greater job satisfaction than knowing that the work you do is making a difference in someone’s life. Being able to rest your head on your pillow at night knowing that the work you do is making people’s lives better will ensure you sleep like a baby and wake up every day excited to go to work.

2. The career opportunities that exist for personal trainers are varied and plentiful. Whether you want to work in a traditional gym setting, in a physical therapy office, from your own home or online – the possibilities are endless. Not only can you work from virtually anywhere, but the number of people requiring the services of personal trainers is growing by the day along with the waistlines of the public. Not only are the opportunities vast, but job security is virtually guaranteed by America’s obesity epidemic.

3. Personal Training is a career where your earning potential is only limited by your imagination. No longer is personal training primarily one-on-one sessions between one client and one trainer (although it can be if that’s your style). Successful trainers have learned that they can create more income while keeping their services affordable and in-demand with programs like small group and team training and boot camp-style group workouts. Online training is a growing business where people are willing to pay certified personal trainers to create workout plans for them. You might find yourself writing workouts for people on the other side of the globe who you’ll never meet in person!

4. You can literally become an expert in your field. Think about all the morning shows and radio shows preparing their content in January – they want to talk about fitness and resolutions, every year without fail. Who do they turn to? Trainers, of course! People look at personal trainers as experts in fitness and wellness. From talk shows to webinars to interviews in magazines, the expertise of personal trainers is valuable and always in high demand.

5. It’s a flexible career. Most trainers, once fully immersed in personal training as a full-time career, manage their own schedules and business. Need a week off? Write plans for your clients and require them to wear heart rate monitors so you can track their progress and keep them accountable from a beach in Florida. Have a special event at your child’s school this afternoon? Book duo sessions in the morning to create some variety in your client’s workouts while freeing up your afternoon for family obligations. And remember to bring your business cards to your kid’s school play!

6. Not only can you create great variety for your clients through inventive programming and scheduling, but you can create plenty of variety in your days, too! Depending on what specializations you choose to pursue, you might spend one hour training an athlete in sprint drills on the track who’s preparing for the championship game followed by half an hour with a rehab patient recovering from an injury or illness on machines only to finish up your day by coaching a weight loss client as they swim laps in the pool. You can literally design your schedule and days to prevent boredom AND increase your value as a trainer by branching out and considering multiple specializations.

7. You’ll be a part of a very special community. Find a personal trainer on Facebook or Instagram. Now try to find a negative or depressing post or share. You’ll have to search pretty hard to find one. Successful trainers tend to be positive, motivating and inspirational. By surrounding yourself with people who are successful, positive, motivating and inspirational you’ll learn to be all those things on a daily basis, too! You will literally be surrounded by like-minded people who get up every day to make people’s lives better – and what better community could you ask for?

8. You will build wonderful and rewarding relationships with clients and other fitness professionals. Trainers who’ve been working in their field for a while typically find themselves inviting clients and other trainers to family meals, holidays and important life events like weddings. Why? Because when you share something as magical and life-changing with someone as and fitness or wellness transformation, you create lasting bonds with people that you’ll share for your entire life. You will literally find your tribe and build your family because of and based on the work that you do.

9. An almost selfish (but in a good way) benefit is that it will give you a reason to make sure you’re in top physical condition yourself. After all, the best way to inspire others is through your own actions, habits, and accomplishments. In fact, you’ll have no excuses to not workout yourself on a regular basis. It will help you motivate and inspire your existing clients and it will help you attract new clients. Clients are drawn o trainers who don’t just talk the talk – you have to walk the walk, too!

10. What’s it they say? Do something you love and you’ll never work a day in your life? Imagine waking up every day feeling like you get to fulfill a purpose instead of just go to a job. Imagine feeling like the work you do matters to someone instead of just fulfills a quota. Imagine knowing that what you do improves someone’s health, quality of life, personal relationships and affects not just your client but their spouse, their children and their entire network of people? Can you imagine feeling like your job isn’t work, but a great honor an opportunity EVERY SINGLE DAY?

 

INTERESTED IN A CAREER WITH ELEVATE FITNESS? CHECK OUT OUR OPPORTUNITIES HERE!

Purpose & Building of The Long Run

Purpose & Building of The Long Runby Elevate Fitness Running Director, Kevin Collins

The purpose of the long run is to teach the body to be able to sustain the running movement for a long, long time without failure. That’s it. It is not a speed workout. It can be merged with tempo (sustained hard effort run) workout, but you have to use caution with this because if the run is truly long, it can wipe you out long before your race day. Ignore that and you’ll get injured. It drives me nuts when people ask me if they should run their long runs at “race pace”. No. Run your long races at “race pace”. Think if Boston & NYC Marathon Champion Meb Keflizighi ran all his long runs at race pace. Sub-4:50 miles every single weekend for 18-24 mile runs? That’s lunacy. If you want to incorporate race pace, add a short tempo run on the end of your long run or begin the early miles hard and cut it for the second half or perhaps try a “step-down” tempo that builds the pace every mile until you are finishing the long run at your hardest effort. Otherwise, separate tempo and long run. On race day, the benefits of both will nicely combine coupled with a nice taper (rest) phase to give you what you want.

Building a long run with regard to length begins with an assessment of your recent long run history.

What is your longest run ever? How long ago was that? I usually start with: what is your longest run in the past two months (a good measure of time that can allow a runner to completely fall out of running shape on 100 percent days off for that duration). What is this long run about? Fitness or a race goal? Race goal – What length?

Let’s say it is 30 minutes. Start there. If you have planned a marathon two months from this point, SKIP the Marathon. Your ascent between 30 minutes and 4 hours of running is so steep a climb for long run that an injury is almost inevitable. Start your ascents earlier. A safely conducted marathon training plan is a 6-month process. It all goes back to consistency. (Consistent runners always do long runs whether for fitness or performance year round).

If you are like me, the long run is simply about fitness. Therefore there is no timeline for building a long run, so take as much time as you need to build it. I generally give my runners 15 minute or 2-mile increases every 2-3 weeks, but if you have no particular timeline add on every 3-4 weeks. So if a long run begins at 30 minutes, progression (in length) looks like this:

Two-week BuildupThree-week buildup
Week #130 minWeek #130 min
Week #230 minWeek #230 min
Week #345 minWeek #330 min
Week #445 minWeek #445 min
Week #560 minWeek #545 min
Week #660 minWeek #645 min
Week #775 minWeek #760 min
Week #875 minWeek #860 min
Week #975 minWeek #960 min
Week #1090 minWeek #1075 min
Week#1190 minWeek #1175 min

…etcetera.

A two week build up might be appropriate for a 6 month Marathon goal, but a 6-month Half-marathon goal gives you more time to build up given the distance is half, so why rush the process and increase the distance/time and raise the risk of injury? This also applies to a lifestyle fitness runner. Set a standard for LONG (My standard is 90 minutes or 10 miles) and take your time getting there. Once there, Lifestyle Runner, STAY there! The true effect of a long run is not the actual length, it is the # of consecutive weeks you can get in a long run that makes the difference! Remember that a runner who achieved ten consecutive weeks of 18-mile runs is going to have a better marathon experience than a runner who did nine weekly 10 milers followed by a single 22 miler before tapering. Even in long runs, adaptation to stress of any kind is where the power is. It cannot happen in a single week any more than an aspiring elite runner can become “elite” by following one of their 100 mile training weeks in just a single week. See the big picture. Training, like long runs, is about patience and big picture-thinking!

Some Long Run Training Tips:

  • When time-management is an issue, choose time-based runs over mile based runs. You can always count on being done “on time” regardless of pace.
  • When choosing between a safe route and a boring one, ALWAYS choose safety over boredom!
  • When a mild injury poses a question mark regarding whether or not you will be able to finish, choose tracks or a single neighborhood block so that you are always near your car!
  • If heat is an issue, start the run hydrated, don’t waste time trying to hydrate during the run if you can’t do the former.
  • During Summers, it’s always good practice to start each day off with a few jumbo cups of water.
  • As said before, gel heel cups in your shoes are tremendous prevention of impact injuries that can be caused by extremely long runs.
  • If you can’t get your long run in Friday through Sunday consider it missed! Put your effort into not missing the following weekend.
  • When motivation to finish is an issue, out and back runs in a linear fashion are best. After all, if you can make it to halfway, there is only one way home.
  • If procrastination is an issue, drive to your starting point. Adding a step will reduce the likelihood that you will go back home without the run complete. A promise to pick up my favorite beverage on the way to my starting point can get me at least out the door dressed to run.
  • If being cold and/or drowsy is an issue upon waking for an early morning run, wear your base-running outfit to bed overnight. Reducing steps out the door in this manner can also be the answer.
  • Start runs slow, there is plenty of time to warm up. Secure the confidence you can finish first before applying effort and if the pace doesn’t pick up, don’t analyze it. The run was long and complete. End of story.
  • Remember that the final 15 minutes or 2 miles will ALWAYS be a struggle. This is your longest run and the limits of your endurance specific to running. The only cure to glide easily through an 18-mile run, for example, is to push the long run up to 20 miles and hover there awhile. The same for a 22 miler being the cure for an easier 20.

 

Want to learn more about running programs at Elevate Fitness?

Running and Patience

Patience and Running from Elevate Fitness in Syracuse

by Kevin Collins, Run Club Director for Elevate Fitness Clubs

Just as one can be frustrated by sitting in a chair staring at the hour hand on a clock so too can it be looking for progress as a runner. When you finally can finally see the big picture and not look at the day to day change, you’ll be able to relax.

In 2000, I was heading into my second U.S. Olympic Trials with a pretty awful injury. I had decided that since it was only three Olympic Trials which I might ever run in a lifetime since they occur every four years, skipping the event was not an option. I decided that come hell or high water, I was going to be merely a finisher – and that’s all I really was: 2nd to last place. Disappointing? Of course!

So it was a bit confusing to my work friends back home when I strolled in the next morning talking excitedly about my morning run. “Wait…What are you training for?” they asked. “The 2004 Olympic Trials of course!” I replied. The blank stares were obvious and then the comments followed. Nobody could believe that I could forecast suddenly to a race four years into the future, but I had both a something very powerful working for me:

Trust in consistency,

and Tremendous patience.

My college teammate (and successor) was in those 2000 Olympic Trials. He had qualified with a much slower time than I but beat me nonetheless paired against my injury. I also knew that he would be, like many of the Qualifier participants in the race, going on a more relaxed approach to training for the next couple of years perhaps more, only to see the upcoming 2004 Trials date approach and begin training again. They would get into great shape again, but would they be better?

In those first two years, pressure-free, I took to my recovery of about two weeks and when my injury cleared, my jogs became runs again, speedwork returned and I raced and trained myself far beyond my best times even if I were healthy in the 2000 Trials race. By the time I reached late 2003, I had reached another plateau altogether and the runners who had begun training again for the 2004 year were simply playing catchup. To re-attain their fitness was to still be behind. A full four minutes better than my 2000 qualifier now (a massive amount of time when you are a sub-2:20 marathoner), my college teammate had remarked that on the loop course of the 2004 Trials, his goal was simply to not get lapped by me!

It didn’t happen all in one day, I chipped away at my best time bits at a time, never backsliding, always consistent. Even if your goals are fitness, it’s the same patience that will get you there. Enjoy the journey. Take your eyes off of the “hour hand”! Here are some tips to help you with patience:

Remember that even a second faster per week is nearly a minute faster in a 5k one year later.

See the big picture: Mark the date on the calendar right now. Where will you be one year from now with consistency? Get an image of yourself hundreds of miles later.

Enjoy the journey. Beyond progress what other reasons do you run for? Weight loss or management? Friendships? Clearing your head? Drive to a place you’ve always wanted to run.

Explore.

Make it an adventure.

 

Want to learn more about the Elevate Fitness Run club or Coach Kevin Collins?

How Accountability Creates Success in the Gym

How Accountability Creates Success in the Gym

 

When we start a new diet or exercise program, it’s easy to place blame when things don’t quite work out the way we’d planned. Our local grocer didn’t carry the right type of fish the diet required, or our gym didn’t have the specific brand of rowing machine the program recommended. If pressed, we’d probably have to admit that with a little extra effort we could have adapted that menu or made the available rowing machine work. So why is it so hard to get results in a day and age where you can literally download weight loss programs off the internet for free and where you can follow someone’s diet and exercise plan on Instagram post-by-post?

For most of us, it boils down to the fact that we have nobody holding us accountable. Accountability is a key factor in determining the likelihood of success in any endeavor, and especially in our fitness and wellness endeavors. Just do a quick search of scholarly articles on accountability in exercise on Google and you’ll see pretty quickly how important this single component can be in determining your chances of success.

Let’s take a look at four simple ways to add accountability to your weight loss or workout program.

MAKE A FINANCIAL COMMITMENT

Get Great Deals on Memberships at Elevate Fitness in Syracuse

A lot of people find it helpful to make a financial commitment to their goals – of course, we recommend joining a gym (and not just any gym, we think you’ll LOVE Elevate Fitness). Whether it’s a new gym membership, new sneakers or a nifty high-tech fitness tracker, investing in your goals helps you feel committed to getting it done. You’re more likely to attend a gym you’re paying for than you are to use that free exercise video on YouTube. And the reason is simple: you’re not losing anything (in theory – really you’re losing the opportunity to reach your goals) when you skip a day of YouTube workouts, but if you skip out on a gym membership – you’re spending real money and it’s harder to make excuses to skip that workout.

Whether it’s buying a gym membership, committing to a trainer or buying new shoes: drop a little cash on your goal and you’ll find that the investment often pays off big in the end!

FIND A SUPPORT SYSTEM

For some of us, a support system is a workout buddy, for others its participants taking a group fitness class or completing a cross training workout together. Almost everything in life is easier when you have people around you who are rooting for your success. A strong support system is a component of almost every success story.

Working out in the gym? Try a group class or get a buddy pass and bring that particularly encouraging coworker in with you. Check out this post on why you should work out with your significant other. Find someone who’s in your corner and who wants to see you succeed – and better yet – be that person for somebody else and you’ll find that that will help you push harder toward your goals, too!

PLAN, PLAN AND THEN PLAN SOME MORE

Plan for success at Elevate Fitness in Syracuse

It’s a fact that committing something to paper has a more profound effect than entering into your phone or a digital calendar. So buy a wall calendar or a day planner or even an empty notebook and start planning your workouts. Get your plan on paper and then it’s easier to stick to.

And don’t just schedule your workouts – plan your meals to discourage taking the “easy” or “fast” route and sabotaging your progress in the gym when you’re in the kitchen. Schedule dates to weigh in or get your next 3D scan (more on that later). The more you plan, the better your chances are of succeeding.

Once you’ve got your plan on paper, start taking steps to make it a concrete plan. Sign up for your classes (Elevate Fitness makes that easy with our mobile app) confirm your schedule with your workout buddy, or even post about your intentions on social media – all of these simple and fast steps will help you hold yourself accountable to your plan. And remember what they say: failing to plan is planning to fail.

DOCUMENT YOUR JOURNEY

Document your journey at Elevate Fitness in Syracuse

Don’t just document your plan, document your results, too. Not only will that help with accountability, but it will help keep you motivated and wanting to accomplish more as well.

There are a number of effective ways to document your journey. The most simple is journaling. Whether that’s keeping a log of your workouts and accomplishments or creating a photo journal of your journey on social media it will help create a history of small victories that keep you motivated and moving forward. Plus – if you’re posting your gym selfies on Instagram and suddenly stop, someone’s bound to inquire why – see? You’re already being held accountable!

Another great way to document your journey is to pick a metric you want to see change. Maybe it’s your weight or your body fat or how much weight you’re squatting. Pick a metric and start tracking, you’ll be amazing at how quickly you’re caught up in the excitement of managing and moving that metric. A great tool for this is a 3D Body Scan which gives you a 3D avatar showcasing your progress as well as hundreds of individual and unique measurements you can manage. Best of all, it takes less than 5 minutes to get a lot of data to record your progress.

 

READY TO CREATE YOUR OWN SUCCESS STORY? TRY ELEVATE FITNESS FOR FREE TODAY!

5 Bad Workout Habits to Break Today

5 Bad Workout Habits to Break Today

We all have habits. And some habits are healthy (going to the gym regularly!) and some are less healthy (overeating after a workout because we over-estimate our burn). We’re going to talk today about 5 of the most common bad workout habits and how to break them for good!

Bad Habit: Not knowing the proper rep range for your goals or having bad/sloppy form.

Chances are if you’ve been working out for a while now, you’ve noticed that you can do more reps of exercises you used to struggle with – but should you? And what about the ideal range of motion – do you know what that is for the exercises in your program or are you guessing? Chances are you’ve built some bad habits in both the number of reps you’re doing (which is going to be hugely dependent upon what your goals are, so you might might not want to follow the advice that works for someone else with different goals) or your form. And if you haven’t been working out for a while, this is a good habit to avoid forming in the first place.

Solution: Check in with a personal trainer every now and then to make sure your program is appropriate to your goals from how much you’re lifting or running to form to reps/duration. Get a complimentary consultation with an Elevate Fitness Personal trainer here.

Bad Habit: Not changing up your workout often enough.

Workouts get stale, and what’s worse, they become less effective over time. Doing the same workout day in and day out will not only slow your results, but could actually derail them altogether over time.

Solution: Try group fitness classes. The group classes at Elevate Fitness are designed to be consistent so that you benefit from the programs while being progressive so that you’re constantly challenged and making improvements in your fitness. Plus – if one class gets stale there are literally dozens and dozens of others to try. Learn more about the types of group workouts offered at Elevate Fitness here.

Bad Habit: Leaving the gym and consuming excessive calories in the name of “refueling”. 

Sure, it’s a real thing. You need to fill the tank when you empty it. However, the truth of the matter is that most people overestimate how empty their tank is and underestimate how much they’re filling it back up.

Long story short? We overestimate caloric expenditure during exercise and underestimate caloric intake when we’re eating. The result? We don’t create the caloric deficits we think we’re creating during exercise.

Solution: Use trackers/apps to ensure you are burning the calories you think you’re burning and to make sure you’re not taking in more calories than you mean to. We think Heart Rate Monitors are the bee’s knees at Elevate Fitness. They give you the most accurate data you can get for your day-to-day workouts and make it a breeze to know how many calories you burned in the gym. Pair that with a great calorie-counting app like MyFitnessPal or Calorie King and you’re well on your way to breaking this bad habit most of us don’t even realize we’re guilty of!

Bad Habit: Making your workouts too much work and not enough fun.

Everything in life is about balance, right? And the same is true when it comes to your time in the gym. Yes, you should be working hard – but if you’re not having some fun in the process, how likely are you to stick with it for the long haul?

Solution: Mix it up. Here’s where those group fitness workouts can come in handy. Or how about trying something new in the gym that you’ve never tried before. Do you know how many calories you can burn on the tennis courts? HealthStatus reports a 150-lb. person can burn around 288 calories in an hour of doubles tennis and 414 calories in an hour of singles tennis – more for those weighing more than 150-lb.

Whatever the activity is – find something that’s fun and occupies your mind as much as your body and you’ll stick with it longer and have a much better time putting in the work required to meet your goals!

Bad Habit: Trying to go it alone.

We’re not solitary creatures, and while some people benefit from making the gym a solo effort (and if that’s you and it’s working for you – keep on keeping on!) most of us do better surrounded by others working toward similar goals to share their experiences with us and to hold us accountable to our goals.

Solution: Find that friend who would be good for your routine and ask them to fill out a guest form and try the gym with you – you may find a lifelong workout partner who helps you get into the best shape of your life! Don’t know who to ask? No problem! Find a program in the gym, like the Weight Loss Challenge, that aligns with your goals and try it out – the worst possible outcome is you meet some new people and move on to try something else. Best possible scenario? You change your life!

Whether you’re guilty of one or all of these bad habits, change starts with awareness! Determine what habits are standing in the way of you getting the results you want from your workout program and then make the changes you need to take your fitness to the next level!

Not a member? Not a problem! Try Elevate Fitness in Dewitt and Liverpool for FREE!

The Weight Loss Challenge Results are IN!

The inaugural Elevate Fitness Weight Loss Challenge has ended, and the results were spectacular! Our Liverpool winner, Nicholas, lost 32 pounds during the six-week challenge, and our Dewitt winner, Tim, lost 20 pounds!

While the winner’s results are obviously not typical, all the participants happily reported seeing results. The most common feedback, though, wasn’t about pounds lost. It was about the friendships built during the challenge. The bonds that formed are lasting beyond the challenge with many of the participants continuing to workout together and with many of them even opting to participate in another challenge together!

Here’s the Liverpool winner, Nicholas, shortly after finding out he’d won:

We’re looking forward to another challenge (starting March 18th with a kick-off event on March 16th) and if you’re interested in being a part of our next cycle, stop by the Member Service Center in the club, or visit this page to learn more. Not a member? Not a problem – the Elevate Fitness Weight Loss Challenge is open to members and non-members alike!

Recovery and Running

Grow Younger with Group Active

by Running Programs Director, Kevin Collins

One ingredient of training that holds value that I don’t discuss much is “recovery”. The main reason I don’t is that is an easily misinterpreted component of training that many times gets confused as a reward following hard training vs. a tool that is used for your progress. I give you ONE off day per week. This is meant to be a total rest day that is meant for the following reasons….
– To give you a mental rest from training by removing the concept of running as a form of infinity in your daily life.
– To prevent injury by giving you a pressure-free day that also allows you to catch up on sleep.
– To be able to enjoy your fitness at social events and among friends and family without any pressures that day to have to disengage to “get your run in”.
– To be reminded of something runners and people whom workout often forget. 24 hours minus a workout is a pretty nice long day!

When is a recovery day useful? Well, that depends on what you feel you need it for Recovery, confidence, secure quality or completion of a particular workout, the aforementioned? Here are some suggestions for when it’s best of service for you…

The day BEFORE Speed workout or tempo run. If fresh legs are in order, try it the day before a speed workout so that you can guarantee that you show up ready to bring out real quality in your scheduled workout!

The day BEFORE your Long Run. If you are taking on a lengthy long run that you either have not done recently or taking on a distance you have never done in your life, this can bring the freshness to your legs that can give you the confidence to finish!

The day AFTER your speed workout or tempo run. This will ensure that you are absorbing the benefits of a workout. Like a dry sponge soaking up water, your body will absorb the benefits of a good hard workout much better with your off day the next day.

The day AFTER your long run. Same as above. This can also ensure that you are safely given a day to stay off your legs so as not to compound mileage in a tight space so as not to create an overuse injury.

Travel Day. Once your schedule is dependent on arrivals which are often linked to the schedules of others who most times are NOT factoring in a run with you later, things get stressful. Plan your OFF day on travel day!

SUNDAY. More often than not, you’ll find family and social events on Sunday afternoons and you certainly can count on the kids being home. Don’t miss life. Young people especially, you will find yourself wishing years back with family with shorter lifespans with you by mid-life. This can apply to friends, too. Wherever your dearest are planning activity in the week, that’s the day to plan off. Select your day wisely! It can also be Friday or Saturday. Refrain from all three. Be disciplined on that second day and remember 15 minutes counts!

Cross-training Day. Rest day from running can include something alternative. Maybe this “rest” day is a rest from running only. Yoga, a full-body weight-lifting day, a Hydro-run or swim day. Try something else.

No Days Off. I personally run 7 days per week as many runners do. If you choose this method of “active recovery” you can substitute this as “jog day”. While a base run is a more mindless run, you can also substitute that “OFF” day with a “jog” day. However, you must have the discipline to FORCE the pace VERY easy. This is a useful option for those of you who thrive on habit. I don’t like to permit myself OFF days because I don’t personally like my mind to be conditioned in any way to even grant one. It’s a matter of focus maintained for me and not breaking momentum. Not for everyone but perfectly fine if you remember to call it “jog” day!

Remember also…When you are NOT running speed, tempo, or long run you are running for endurance and conditioning only. You do NOT have to run hard to build endurance and base conditioning specific to running, you just have to run. Mindless, pace-less, distance-less minutes. Set a # of minutes and let your mind wander. With company let the conversation flow. Do not treat every running day as you would a race with any set goals. This is both exhausting and pointless. Save your aggression for a hard or long run day.

 

Want to give Run Club with Kevin Collins a try?

Winter Running Survival

Winter Running Survival with Kevin Collins from Elevate Fitness in SyracuseBy Elevate Fitness Run Club Coach and Running Programs Director, Kevin Collins

As a runner, winter running is my #1 dislike. I’ll gladly run 26 miles in 90 degree heat before a 5k in the freezing temps. I may be different, but to those who share my misery December (Yes, even December) through the end of March, let me also share with you that I have only two days off running in the past two years (15 minutes or longer counts for me as a legitimate “run’). This takes some luck too, of course, but my love of running fitness under most obstacles finds its way. I’ve had more extreme streaks, In training for the 1996 Olympic Marathon Trials, for example, I once averaged 48 consecutive weeks at an average of 18 miles per day on twice daily training both morning and evening in Upstate NY. You can bet I trained through some horrific weather. So why do I do it and HOW do I do it?

Let’s start with the “WHY”…..

  • While I hate running in cold, I hate being out of running-specific shape MORE.  You’ve heard the phrase “Summer bodies are earned in the Winter”. Remember that Spring has no mention here. Spring is too late. Don’t spend Summer getting in beach body shape by Thanksgiving. Be ready BY Spring so that the dawn of Summer is your arrival. If you have a race to prepare for, why not just be prepared? When a runner is truly seasonally committed year-round, that Half-Marathon you saw in two weeks and decided to do on impulse is all yours. You are getting ready for nothing, you are simply ready. “Perma-fit”.

 

  • I always had a significant goal whether driven by a race, a challenge or desire for better fitness. My current goal is simply no days off in 2019. It’s a goal with an audience of one – just me… or least I am the only one I care not to disappoint. A personal undertaking that brings a zest for daily life. It doesn’t have to be a marathon, but even if it is, the goal of each regarding preparation share one result: Fitness.

 

Now let’s discuss some HOW tips. Training through the winter does have some obstacles, here are some tips I’ve learned as a CNY Runner for nearly 40 years…

 

  • Don’t always believe the weatherman’s hype. You should always choose safety above all else. “Safety over boredom” is a rule all runners should follow. As mentioned, I have a 15-minute rule. I will test any conditions on a 15-minute run before skipping. That’s a 7.5-minute jog down the road, turning and jogging 7.5 minutes back to the house. It takes approximately 10 minutes of even a light jog for the body’s blood to warm provided you properly dressed (two layers on bottom, three on top). Judge cold after that 15 minutes. If the conditions pass the 15-minute test, give it another go and finish that 1-hour run!

 

  • Stay close to home. Even a half-mile block in a neighborhood makes a convenient “track”. If suddenly confronted with extreme conditions that are intolerable, don’t get yourself stranded! Safety should be less than 2 minutes away.
  • Stay close to “powder”.  I have a rule in freezing weather that if it looks “wet, assume it’s ice, don’t step there”. Get your grip on the powder. Ankle deep snow is actually very stable to run in.
  • Stay out of traffic. Parks or neighborhoods are best during winter. A surface suited for running is not always suitable for drivers. Don’t put yourself at risk. If you can reduce the chances of getting hit by a car to “zero” by running on a footpath, in a park, track or an open field, do it!
  • There is no such thing as cold weather, just improper location. Most people don’t have the luxury of training down South as I did while training for the Olympic Trials, but here in Syracuse, we are blessed with gyms that have indoor tracks if you don’t like the treadmill. With friends joining you, a track is timeless. The minutes or miles will roll by just like a car road trip with friends.
  • GET a treadmill. As runners, we all know the misery of the treadmill (AKA: “DREADmill”) Time, in fact, seems slower on a treadmill because pace changes while both natural and common while running outside don’t take us out of the natural mindless “dream state” as a treadmill does. Think of it as a form of “sleep apnea”. Every time you slow down or pick up the pace, you are made aware by the restrictions of the steady pacing of the treadmill and you end up pushing buttons to accommodate much like an annoying alarm clock going off while you sleep. Can you sit in a chair and stare at an hour hand? Yeah, me either, BUT the treadmill IS convenient, safe, effective. Do you LOVE being runner fit MORE than you hate boredom? I do. Get one and/or keep that gym membership. They are your savior!
  • Worship the Winter Hat. Is there any piece of warm running apparel more convenient than the beanie on your head? It obstructs nothing regarding the running movement. Virtually weightless. It should be the first cold weather running apparel added on exiting Summer and the last cold weather apparel coming off entering Spring.
  • Ignore your friends. You hear it every time you go out into the icy, cold blackness: “What are you CRAZY?…Can’t you just take one day off?” Add a sled, skis or snowshoes or shovel or talk of snow forts and snowball fights to the situation and they’ll ask if they can come. It’s not the weather runners, it’s the running they don’t understand. Don’t buy into their own excuses.

 

Want to try one of Elevate’s Run Programs with Kevin Collins? Fill out the form below for more information!

Top 5 Ways to Improve Your Tennis Game Today!

Top 5 Ways to Improve Your Tennis Game Today with Elevate Fitness in Syracuse

We asked Elevate Fitness Tennis Professional Chris Galle to share 5 ways you can improve your tennis game TODAY, and here’s what he had to share with us!

ONE.

“Play your Game”-Listen, you’re not Roger Federer or Serena Williams, so why try shots that only they can do?  Construct points that set up your strengths, and you will also feel like a Grand Slam champion.

TWO.

Reduce your first serve speed by 10%.  By getting more first serves in, you will give yourself a better shot of getting the upper hand in rallies.  Most players are defensive when returning first serves and are more offensive minded on second serves.  Your doubles partner will thank you for not getting them killed on your slow second serve.

THREE.

Don’t try to hit the line like the pros do on the tour. There is a reason you are a teacher, doctor, lawyer, etc.  Do you want Serena doing heart surgery on you?  Hit the outside 25% of the court to “teach/dissect” your opponent.

FOUR.

Figure out your opponent’s weakness and punish it.   We want you to punish their weakness until your opponent cries, “Uncle.”

FIVE.

Work with a tennis pro to improve your game. Whether it’s private one-on-one coaching and lessons or group lessons or league play, getting involved in coached programming can help you increase your game better than any other single strategy.

 

Want to give Elevate Fitness tennis programs a try? Fill out the form below to learn more!

What is Intermittent Fasting?

What is Intermittent Fasting?

WHAT IS INTERMITTENT FASTING?

You can’t have a conversation about diet and nutrition without somebody mentioning intermittent fasting. But what exactly is it and does it work?

Intermittent fasting is the act of alternating between a fasted and fed state. The length of the fasted and fed states can vary but are usually a repeating pattern of some sort. The purposes of intermittent fasting range from weight loss to disease management to lifestyle.

A pioneer in the world of intermittent fasting, Dr. Jason Fung is best known for his book The Obesity Code. Dr. Fung’s research suggests that intermittent fasting can be a very effective weight loss strategy and may even have the ability to reverse the symptoms of Type 2 Diabetes!

Does it Work?

Intermittent fasting has some very well documented benefits. A quick google search for the benefits of intermittent fasting will return hundreds of webpages all espousing the benefits of this trendy craze. However, most research suggests that intermittent fasting (when performed correctly) is safe and effective, but no more or less effective than traditional diets and weight loss programs.

Ultimately, the answer to this question, like so many great questions is yes and no. The most effective weight loss program, ultimately, is the one you’re most likely to stick with. For some people, that’s intermittent fasting. For others, it’s something else. So simply put: intermittent fasting works for some people but not for others. Of course, it also depends on what your goals are. Some people report weight loss. Some report a decrease in the symptoms of Type 2 Diabetes while others report increased energy. Someone hoping to lose weight who instead sees an energy increase is likely to consider fasting ineffective.

However, when it’s all said and done, there are some lessons that anyone who’s trying to lose, or maintain, weight can take away from the idea of intermittent fasting:

Don’t snack before bed. The hours between dinner and bedtime are often the most dangerous. Whether it’s mindless eating in front of the television or a mad-rush to quell hunger that’s been building all day, eating late in your day can be problematic for a number of reasons. It may cause you to make poor choices when it comes to your food (research suggests those who eat or snack later in the day often choose more calorie dense, less nutritious foods) and it may affect your ability to sleep. It’s best to make dinner your last meal (and eating) of the day.

Think before you eat. Often times we eat simply because we’re conditioned to do so (for example maybe you eat breakfast every day because you always have and not because you’re hungry) or because our environment encourages it (eating at a party or gathering simply because there’s food available). We’re all guilty of eating when we don’t need to or eating past the point of fulfillment. A simple trick to combat this is to ask yourself a simple question before eating: “Why am I eating this?”

Drink lots of water. One of the tools used by most intermittent fasters to reduce the feelings of hunger is to drink water when hunger hits. This is a great strategy to follow as the body often has difficulty distinguishing between hunger and thirst. Often times a goals-defeating binge can be avoided by stopping and downing an 8-ounce glass of cold water.

Whether you choose to dabble in fasting or take some of these fasting tips to incorporate into your own program remember that no program is one-size-fits-all and you should always consult with your doctor before starting any new diet or exercise program. See what doctors have to say about fasting here.

 

Learn more about Elevate Fitness in Syracuse.

Why You Should Bring Your S.O. to the Gym With You

Why you should bring your significant other to the gym with you

As our lives become busier and busier, it’s become more common for many couples to make their fitness a priority together. Gone are the days where one partner hits the weight-centric gym on the corner while the other partner visits the yoga studio on the other side of town. And it’s not just for convenience that this shift is happening, there are actually a number of reasons you should consider bringing your significant other to the gym with you.

It will save you money.

In today’s age of Netflix memberships and Spotify subscriptions and ten dollar corporate coffee drinks, it’s no wonder we spend a lot of time trying to figure out where we can cut some corners to save a few dollars. Joining a gym with your significant other will often result in some savings as opposed to joining separately, or joining different facilities.

And it’s not just your membership dues where you’ll see the savings – you’re likely to save on gas and wear-and-tear on your car as you’ll be commuting to your gym together. And the two of you sharing in your fitness goals is likely to mean fewer meals out, less fast food and additional savings in ways you hadn’t even considered.

It’s quality time together.

We live in an age with all these tools and resources that are supposed to make us more productive and simplify life, but we’re somehow finding less and less available time in the day. Instead of living separate lives for ten to twelve hours a day and then “connecting” for a few minutes in front of the television before heading to bed before starting the whole cycle all over again, many couples are finding that heading to the gym together before starting their days, or meeting there after work, is a great way to spend productive and quality time together.

It creates accountability.

It’s likely that you can benefit from some accountability when it comes to your fitness routine, no? Think about all those days you failed to go to the gym because you were feeling “tired” or because you worked later than you expected or because of any other excuse that was just that – an excuse.

Having someone who is depending on you has a tremendous impact on your likeliness to hold up your end of the bargain. If that person is your significant other, it’s even better because they’re less likely to let you get away with excuses. Being able to hold each other accountable to your fitness schedule and goals will have a significant impact on your ability to reach them.

It will strengthen your emotional bond.

Not only does working toward a goal together help you to feel closer and more connected, but seeing your partner work toward their goal will strengthen your admiration and appreciation for your partner, making you see the qualities in them that are attractive and desirable.

Studies also suggest that non-verbal mimicry strengthens emotional bonds. Running together at a similar pace, matching your cadence in a spin class or lifting weights in rhythm with your partner are examples of non-verbal mimicry that will help foster a sense of connection increasing your emotional bond to your partner.

It will increase your sense of desire for each other.

Increased heart rate. Sweaty brow. You’re hyper-aware of your pulse and you’re breathing comes fast … I’m talking about exercise, of course. But if you were confused, that’s a good thing! The physical “symptoms” of exercise are very similar to those of physical intimacy.

Engaging in physical activity with your partner can have a significant impact on your life in the bedroom. After all, if you can manage an hour on the treadmill, that’s bound to have some real-world benefits, isn’t it?

 

We hope these reasons for bringing your S.O. to the gym with you have caused you to stop and think about how you can use fitness to strengthen your relationship. And of course, we hope it’s obvious that the best benefit is a longer, happier, healthier life together – what could be better than that?

If you and your S.O. need a gym so that you can start experiencing these life-changing benefits for yourselves, consider giving Elevate Fitness a try, for FREE!

How to Stay Motivated at the Gym

How to stay motivated at the gym

A lot of time is spent talking about how to get motivated to start your journey at the gym, but not quite as much time is spent discussing how to STAY motivated. And it makes sense – it’s easy to get fired up and excited when something is new, but how do you stay motivated when the newness wears off and the reality of what it takes to make lasting lifestyle change creeps in? Here are five sure-fire ways to stay motivated in the gym.

Revise your goals and reward yourself.

Now that you’re a regular at the gym, you’ve probably learned a few things. Mainly, that you don’t get results overnight – fitness is something that you have to work at, and then keep working at. Setting short term goals that are specific (like, in 30 days I want to be able to run for 30 minutes on the treadmill without stopping or bench press 100 pounds by March) gives you something attainable to work on in the short term while helping you fulfill your bigger goals at the same time.

And the best way to make this strategy work is to decide on how you’ll reward yourself when you reach the goal. Maybe you’ll cash in your Elevate Reward Points in our Rewards Store, or maybe you’ll buy a new pair of jeans or treat yourself to a movie. Whatever you decide on as your reward, make sure you keep your promise to yourself once you reach your short-term goals!

Use measurements to track your less visible progress.

The scale can be a very deceiving indication of what benefits you’re getting from your gym time. If you’re losing fat, but replacing it with muscle (which takes up less physical space on your body, pound-for-pound) you might not see those changes reflected on the scale. Other great measurements are before-during-and after pictures. Seeing a photo of yourself at the beginning of your journey can be very motivating when it comes to keeping you moving.

Body fat is also a great measurement to track if your goal is weight loss. Elevate Fitness offers a 3D body scan that will give you a computer-generated 3d image of your body (even better than a photo, since you can’t choose flattering angles and filters to hide the truth) and hundreds of measurements including body fat percentage, weight, circumference measurements and more. Best of all – a scan takes less than 5 minutes and it’s a great way to check in and make sure you’re moving in the right direction – nothing is as motivating as seeing your success!

Change it up.

Doing the same workout day after day can ruin your motivation and excitement levels faster than anything else. So change up your routine – if you spend a lot of time doing cardio exercise, learn how to do some strength training or vice versa. Always find yourself using the same machines? Challenge yourself to try that one that you could never picture yourself using. Of course, this means doing the appropriate research to make sure you don’t hurt yourself.

Don’t feel like researching? Make it easier on yourself and try a new group fitness class. Immediately you’ve varied your workout and done so in a way that’s safe and effective and comes with built-in motivation and coaching (if you’ve never been encouraged by a group fitness instructor 55 minutes into the hardest 60 minutes class of your life, then you don’t know what you’re physically capable of).

Your membership doesn’t include classes? Talk to a membership coordinator and explain your situation and tell them you’d like to try out the classes. Usually, they’ll let you, after all – if you end up loving them (and you will) you’ll upgrade to a class membership, right?

Mentor a beginner.

Remember when you were just getting started and how easy it was to motivate yourself to go to the gym? How excited you got to try a new workout or learn something new about fitness? Recapture that magic by recruiting someone in your life to come to the gym with you. When you mentor a beginner, you’ll get to experience that newbie fitness bliss all over again, but through their eyes this time.

And even better, get you a gym that rewards you for bringing new members in (at Elevate Fitness you get 500 Rewards Points that can be used in our Rewards Store toward anything from Elevate merchandise to apparel to travel to concert tickets!).

Meet with a trainer.

Now, we’re assuming you’re a good gym-goer and you took advantage of your new member orientation session and met with a trainer when you were getting started, right? RIGHT? (If you didn’t – advance to the front desk immediately – do not pass go and do not collect $200 – and tell them you didn’t get to schedule that when you joined, but you’d like to now!) So you already know at least one of the trainers in your gym.

Often time, trainers are required to do a certain number of complimentary sessions per month. It never hurts to ask if they can do a complimentary follow-up to your consultation. After all, you’re bound to have questions for a trainer now that you didn’t when you were brand new to the gym. Plus, nobody becomes a personal trainer because they’re expecting to get rich and famous (think about it – how many rich and famous personal trainers can you think of? And before you get all excited because you thought of one, how many rich and famous chefs can you think of – more, right?) they do it because they love it and they want to help people – don’t be shy about asking for the help they got into this business to provide.

 

Not a member of a gym yet? Give Elevate a try for FREE:

The Importance of Community in the Gym

The importance of community at your gym

There are a lot of benefits to not going it alone on your fitness journey. The power of community is something that can benefit us in almost every aspect of our lives, not just our gym lives. But today, we’re talking about five ways that the power of community can increase your results at the gym.

Our first, and favorite, benefit is MOTIVATION. This is what makes activities like 5Ks, Tough Mudders, and most sporting events so much more motivating than a solo jog through the neighborhood. Human beings are motivated by the presence of other people. We don’t want to look like we’re not giving 100% when there are eyes on us, so we naturally try harder. Fitness is a perfect arena in which to harness the power of this simple truth: workout with and around people and you’ll naturally work harder.

The next benefit to explore is the FUN factor. If you’re having a great conversation during a run, it makes the time go by so much faster because you’re having fun. Know why so many people love group fitness classes? Because they have fun taking them. Anything we can do to increase our enjoyment of an activity will increase our likelihood of repeating that activity – which in the gym translates to success. Plus, who among us isn’t looking for ways to find more time with the people who matter to us? Kill two birds with one stone and get your workout done while you’re at it.

A community brings DIVERSITY. A diversifying your workout program will keep you interested and motivated longer than a stale routine will. Whether it’s people with different interests or just the number of activities you can pursue as part of a community but not by yourself (ever tried playing basketball or soccer alone?), diversifying your workout program is a sure fire way to increase compliance and results.

Everybody needs to be accountable to someone. Sometimes we’re strong enough that somebody can be ourselves, but most of the time we need a plan for ACCOUNTABILITY. Signing up for a class, or arranging to meet a friend at the gym both create circumstances in which you’re accountable to something or someone, increasing the likelihood of you actually following through on your plans.

One of the best ways you can benefit from the community is by saving MONEY. It’s cheaper to grab a friend who has similar goals and work together with a personal trainer than it is to do it alone. It’s cheaper to join a gym with unlimited classes and lots of members than to buy individual classes as you go. You’ll never be able to afford the space, equipment, and maintenance necessary to replicate everything in a gym, so joining a gym community will give you access to so much more than you’d ever be able to manage on your own.

So, whether it’s one of these five benefits, or something else you’ve discovered – the power of community can do amazing things for your fitness. Here are some ways to take advantage of the community at Elevate Fitness:

 

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The Top 5 Myths and Facts Of Weight Loss Surgery

Elevate Fitness The Top 5 Myths and Facts Of Weight Loss Surgery

By 

Year on year, the demand for weight loss surgery is on the rise in the UK and the world. The World Health Organisation (WHO) predicts that by 2015 approximately 2.3 billion adults worldwide will be overweight and more than 700 million will be obese. According to nhs.uk, the prevalence of obesity in England is one of the highest in the European Union with just over a quarter of adults (26% of both men and women aged 16 or over) classified as obese in 2010.

The steady increase of weight loss surgeries performed has made this particular type of elective surgery a target of media coverage and general public social debates. Most likely you know someone who had the surgery or you know someone who knows someone who has had the surgery. The medias, in the UK and worldwide, feature daily stories, either it be a celebrity’s, politician’s or the average person’s successes or failures. The stories vary from patients life saving endorsements to horror stories of post surgery complications gone wrong.

Sensationalism in the media often distorts facts and myths of weight loss surgery which makes it difficult for prospective patients to make an informed decision. To make an informed decision, patients are advised to seek advice from a bariatric surgeon to discuss their own specific needs and requirements. BUT, prior the consultation with a surgeon, it is important to make the differences between fiction and fact. Here are the top 5 myths demystified.

1 – Weight loss surgery is the easy way out.

Nothing is further from the truth than the above statement. There is nothing easy about it. Patients undergoing bariatric surgery have to endure drastic dietary and lifestyle changes. For the first 4 weeks post surgery, they are only able to eat liquids and pureed foods. If they don’t follow advice from their dietitian or nutritionist post surgery, they may suffer from nausea, cramps, vomiting, dumping syndrome or other difficulties in digestion. Once they have mastered their diet, they need to start exercising regularly to shade the extra weight. Weight loss surgery is a tool that when combined with a healthy diet and exercise will support obese patients is achieving a healthier weight.

2 – Weight loss surgery is very risky.

The general public associates bariatric surgery with a very high risk of death, but that is just not the reality. According to a recent report by NBSR (National Bariatric Surgery Registry in the UK), weight loss surgery is safe with a mortality rate of 0.1% overall and a surgical complication rate of 2.6%. The main reasons why most patients undergo surgery are the health risks associated with morbid obesity. In the long run, it is far riskier staying obese than having weight loss surgery.

3 – You will never regain weight.

As stated above, bariatric surgery is only a tool. The amount of weight lost after surgery is down to each individual patients. The sustainability of weight loss is directly correlated to each patient’s motivation to commit to a healthier lifestyle. Some patients do regain some weight. There are no guarantees you will be thin but if you follow professional advice from a nutritionist/dietitian and in some cases a fitness trainer; the chances of not regaining weight are greatly improved.

4 – You’ll never be hungry.

Physical hunger will be greatly diminished straight after surgery. Some patients may experience what is called head hunger, a withdrawal symptom. One to two years post surgery, after most of the weight loss, a large percentage of patients will regain hunger. The good news is by that time a smaller meal will satisfy and most patients have learned to eat a healthier diet.

5 – You can’t get pregnant after weight loss surgery.

Obese woman have a harder time getting pregnant due to hormone imbalances and fertility issues such as a lack of menstrual cycles. Many women post surgery experience a higher level of fertility due to their healthier weight. Pregnancy after bariatric surgery is possible and patients experience a lower risks of complications associated with obesity with pregnancy. Once women have lost their excess weight and have no other health problems, they can expect to have a normal delivery.

For more information on weight loss surgery:
http://www.harleystreetbariatrics.com/surgical.php
For more information on diet and exercise after weight loss surgery:
http://www.harleystreetbariatrics.com/nutritiondiet.php
Article Source: http://EzineArticles.com/expert/Mia_Blanchard/1486729
Article Source: http://EzineArticles.com/7866857

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Why Choose a Gym Over a Fitness Studio

Which Is Better - a gym or a fitness studio?

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

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

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

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

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

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

What are the Best Exercises to Lose Weight Fast?

What are the Best Exercises to Lose Weight Fast?

Everyone who’s looking to lose weight has the same question: what are the best exercises to lose weight fast? There’s no one-size-fits-all approach to losing weight. However, there are some general rules of thumb that will help you ensure you’re weight loss program is both effective AND efficient.

In order to be effective, your weight loss plan needs to cause you to actually LOSE WEIGHT, right? And it needs to do so in a safe and practical way. It’s neither safe nor practical to eat only celery until you hit your goal weight. We’re therefore going to ignore the unsafe and impractical. For our purposes, we’re also interested in a plan that will help us maintain that weight loss. There are plenty of ways to drop pounds quickly that are short term solutions with no lasting effects, we’re not interested in those.

Once we agree on what makes a weight loss plan effective, we then need to agree on a definition of efficient. With regard to how much weight you can expect to lose in a HEALTHY and SUSTAINABLE way, we’re going to say anything more than 2 – 2.5 pounds of weight loss per week for the average person is unrealistic. Not impossible, but certainly unrealistic.

Here’s why: you may be able to drop more weight than that in a week, but the effect of greater weight loss in that time period can be problematic – it can cause metabolic confusion that slows your loss moving forward meaning you might lose fast out of the gate, but lose the race in the end. It’s also commonly believed that weight loss greater than 2 – 2.5 pounds per week is difficult to maintain as it’s often not achieved through sustainable lifestyle changes, but through tricks that are impossible to maintain for an extended period of time.

Now that we’ve agreed upon what makes a weight loss program or plan effective and efficient, let’s review some basic exercises that are going to help you see progress:

  1. Cardiovascular exercises: these are exercises that increase your heart rate for an extended period of time, putting your body into a state whereupon it requires more energy than the readily available energy available in your bloodstream and therefore turns to fat stores for additional energy. Great cardiovascular exercises for weight loss include running, jump rope and biking.
  2. Resistance exercises: these are exercises that cause your muscular system to work against a force (gravity, weight, etc.) in order to develop additional muscle. Resistance training is great because a basic rule of biology is that the more lean muscle mass you have on your body (achieved through resistance exercises) the more fat your body will burn in everyday life. Muscle burns more fat than fat does. The most common form of resistance exercise is weight training, which is a great addition to any weight loss program.
  3. Active recovery exercises: these are exercises that allow the body to recover from the cardiovascular and resistance training you’ve been doing while keeping your body moving and benefiting from movement and exercise. Yoga is a very popular form of active recovery exercise but can include walking, swimming and other lower intensity exercises that are easier to sustain for longer periods of time.

Keep in mind that weight loss is best achieved through a comprehensive program that is designed specifically for you and that takes into consideration your personal goals, exercise and health histories along with your exercise preferences combined with a customized nutrition plan.

Losing weight is a lot like baking – if you leave out an ingredient you’re not going to get the end result that you’re looking for. Exercise is just one of the ingredients in weight loss. Need help determining what your ideal program should be? Elevate Fitness is happy to help you determine what solution is best for you. Try us out now for FREE:

 

The Ways Weight Loss Makes Your Life Better

The Unexpected Benefits of Weight Loss

We know that losing weight is something that brings benefits to anyone who is overweight. We know that losing weight can mean reduced risk of disease. We know it’s the HEALTHY thing to do, but often times, that’s just not enough motivation to make the lifestyle changes necessary to actually lose weight and to lose it for good.

While researching this blog post, I was struck by the repeated use of the word “better” when reading lists of hidden and unexpected benefits of weight loss. So for this post, we’re going to focus on the ways in which losing weight can make your life better.

  1. Better Energy: Dr. Adam Tsai, a physician at Kaiser Permanente Colorado and a spokesperson for the Obesity Society explains the phenomenon this way, “When you’re carrying around fewer pounds, you use less energy to simply go about your day.” That means simple tasks like putting away your groceries or walking to the mailbox require less energy to complete and therefore your energy stores are not as quickly diminished throughout the day.
  2. Better Mood: Losing weight leads many to feel more confident and less insecure. A natural extension of that is that you’ll find yourself in a better mood much of the time. When you’re not constantly focused on worrying about what people are thinking about you or whether your outfit is flattering your body type or if you’re being judged for your meal choices in a restaurant, you clear up a lot of mental space that can be used to make you happier.
  3. Better Sleep: This article from the Harvard Health School outlines of a Johns Hopkins University School of Medicine study on the effects of weight loss on sleep. If you’re starting to notice, though, the items on this list are not mutually exclusive. Happier people sleep better. People who have ample energy during the day tend to sleep better. And likewise, people who sleep better are likely to have better energy during the day and be in a better mood.
  4. Better Skin: It’s likely that to achieve and maintain your weight loss you’ll be consuming more nutritious foods with higher water content. With the extra hydration and nutrition from your new diet, your skin will be getting more of what it needs to stay healthy. Remember – your skin is an organ, and it needs these things to stay healthy. And again – better sleep will lead to better skin. And better skin will lead to a better mode. It’s all related, folks.
  5. Better Sex: This one goes back to the mood point, actually. That boost in confidence? Better sex. That boost in energy? Better sex. And everyone who’s “been there” knows that better sex can certainly lead to better sleep. Who knows, you may even find that with your increased confidence and lower body weight you’re willing to be a little more adventurous in bed than you’d been previously.

I could keep going; a better back, better immunity, better memory, a better wardrobe, etc., etc. But I think you’re starting to get the picture. And what good is all this information? Sometimes to ignite a change, it’s helpful to dial in on the key benefit or benefits that are most exciting to you.

What will your life look like when you have better energy and are in a better mood more of the time? How will you feel when your skin is clearer and you’re getting the best sleep (or having the best sex) of your life? Imagine the impact these changes can have on your quality of life and combine that expectation with the knowledge you already have about the health and wellness benefits of weight loss.

Let us help you get there. Schedule an appointment with one of the weight loss specialists at Elevate Fitness today to put together a plan that works for your lifestyle, your schedule, and your budget. No cost and no obligation. Let us help you make the rest of your life the best of your life.

 

Gobble Up More Turkey

(BPT) - New Year’s resolutions are often hard to maintain, especially if you are trying to make healthier food choices after indulging in treats during the holidays. According to a 2019 Marist Poll, 44 percent of Americans make New Year’s resolutions. For those who plan to make a resolution, two of the top resolutions are losing weight and eating healthier. Focusing on nutrition can start with meal planning and healthy protein options like turkey. Protein is essential to a wholesome, balanced diet, and turkey is an excellent source of protein. Turkey is also low in fat and perfect in many healthy recipes. Honeysuckle White offers a variety of turkey options — from ground turkey, to cutlets, breast strips, ready-to-cook meatballs and more. The brand works exclusively with independent family farmers in the U.S. to raise turkeys with care and without growth-promoting antibiotics. Skinless turkey breast is one of the leanest meats available and is considered a superfood by the American Heart Association. A boneless four-ounce serving of turkey contains 26 grams of protein — 12 percent more protein than the same size serving of boneless chicken breast — and only about one gram of fat plus zero grams of saturated fat. Turkey has much more to offer beyond protein. According to the USDA’s nutrition database, turkey typically has fewer calories and less cholesterol than other proteins, and is rich in all the B vitamins, especially B6 and B12, which help the body convert food into energy. Turkey also provides an abundance of minerals, including immune-boosting zinc, selenium and iron. Family farm-raised ground turkey is a great choice for families who want to eat better, and it is excellent for chili, tacos, fajitas and turkey burgers. With 28 grams of protein and only one gram of fat per serving, 99 percent fat-free ground turkey breast provides a great foundation for a wholesome entrée. For families on the go, convenient, oven-ready turkey meatloaf is a versatile option that is perfect for busy schedules. Achieving balanced, wholesome meals only takes a few simple steps. Smart shoppers plan meals before heading to the store and stick to the outside perimeter of the store to purchase fresh ingredients including vegetables, fruit and lean meats. While shopping, be sure to read the nutrition labels to know what you are feeding your family. Another benefit of laying out your shopping routine and planning meals is saving time and money. This budget-friendly approach will eliminate extra trips out to eat and can inspire new creations in the kitchen. Throughout the week you can have fun with your family, building new meals to put a variety of flavors on the dinner table. Working toward a healthier lifestyle does not have to be a drastic overhaul. Making small strides, including planning meals and shopping trips, will lead to smarter food choices. With a mix of lean proteins and fresh produce in the kitchen, you can deliver well-rounded and healthy meals for your whole family in the new year.

(BPT) – New Year’s resolutions are often hard to maintain, especially if you are trying to make healthier food choices after indulging in treats during the holidays. According to a 2019 Marist Poll, 44 percent of Americans make New Year’s resolutions. For those who plan to make a resolution, two of the top resolutions are losing weight and eating healthier. Focusing on nutrition can start with meal planning and healthy protein options like turkey.

Protein is essential to a wholesome, balanced diet, and turkey is an excellent source of protein. Turkey is also low in fat and perfect in many healthy recipes. Honeysuckle White offers a variety of turkey options — from ground turkey to cutlets, breast strips, ready-to-cook meatballs and more. The brand works exclusively with independent family farmers in the U.S. to raise turkeys with care and without growth-promoting antibiotics.

Skinless turkey breast is one of the leanest meats available and is considered a superfood by the American Heart Association. A boneless four-ounce serving of turkey contains 26 grams of protein — 12 percent more protein than the same size serving of boneless chicken breast — and only about one gram of fat plus zero grams of saturated fat.

Turkey has much more to offer beyond protein. According to the USDA’s nutrition database, turkey typically has fewer calories and less cholesterol than other proteins and is rich in all the B vitamins, especially B6 and B12, which help the body convert food into energy. Turkey also provides an abundance of minerals, including immune-boosting zinc, selenium, and iron.

Family farm-raised ground turkey is a great choice for families who want to eat better, and it is excellent for chili, tacos, fajitas, and turkey burgers. With 28 grams of protein and only one gram of fat per serving, 99 percent fat-free ground turkey breast provides a great foundation for a wholesome entrée. For families on the go, convenient, oven-ready turkey meatloaf is a versatile option that is perfect for busy schedules.

Achieving balanced, wholesome meals only takes a few simple steps. Smart shoppers plan meals before heading to the store and stick to the outside perimeter of the store to purchase fresh ingredients including vegetables, fruit and lean meats. While shopping, be sure to read the nutrition labels to know what you are feeding your family.

Another benefit of laying out your shopping routine and planning meals is saving time and money. This budget-friendly approach will eliminate extra trips out to eat and can inspire new creations in the kitchen. Throughout the week you can have fun with your family, building new meals to put a variety of flavors on the dinner table.

Working toward a healthier lifestyle does not have to be a drastic overhaul. Making small strides, including planning meals and shopping trips, will lead to smarter food choices. With a mix of lean proteins and fresh produce in the kitchen, you can deliver well-rounded and healthy meals for your whole family in the new year.

5 Ways to Burn Fat Fast

5 Ways to Burn Fat Fast with Elevate Fitness in Syracuse

By  

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: http://EzineArticles.com/expert/Shalini_Mittal/1225843

Article Source: http://EzineArticles.com/9977602

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Identifying Challenges Impacting Your Weight

Weight Loss - Identifying Challenges Impacting Your Weight Loss Results

By 

If you are making effort to lose weight but are struggling to see the results you were hoping for, there may be a few roadblocks coming into play, making it hard to see the progress you were hoping for. Although it can take one or two weeks for you to see the effects of early weight loss, this can be very frustrating for any dieter.

By looking at some of the unknown challenges that could be coming into play, you will be better able to figure out precisely what you might want to consider changing.

Let us take a closer look…

Thyroid Related Issues. The first health factor that could be influencing your lack of weight loss is whether you have a thyroid related issue coming into the mix. If you have untreated hypothyroidism, for example, this is going to make it difficult to lose body fat. Your body will not be burning up calories quickly and, as a result, you will not see the pounds drop off as you had hoped.

Thyroid related issues are a quick fix with medication, so all you need to do is visit your doctor and have a blood test performed to see if this is the case. It is important to note if you are diagnosed with hypothyroidism, this condition will not change. You will have this health issue for life so will need to remain on the prescribed medication.

Medications. Another factor making weight loss a challenge is if you are on drugs that cause medicine related weight gain. While this is rare and most of the effects a drug has are relatively minor, it is still important to note as there are instances where medications promote weight gain. If you feel this may be happening to you, it will be essential for you to speak with your doctor and ask what alternative drugs you may be able to take.

Note, in some cases, there is no alternative, and it is essential for your health to stay on the medication and risk weight gain than come off them. In this situation, be extra careful with your food choices.

Lack of Planning. Finally, the last issue not related to physiology that can have a severe influence on your ability to shed weight is if you are not able to plan out your diet.

For example, if you are someone who is…

away on business a lot,
often on the road, or
just highly active; always on the go,
it is almost impossible to plan a healthy diet.
While being “busy” should not be used as an excuse, there are always those people who take busy to a whole new level. If this is your life right now, you may need to accept for the time being you will not be able to achieve the weight loss results you are hoping for at present and put your efforts off to a time when your life is less busy. Otherwise, you may end up continually facing frustration.

There you have some of the most pressing reasons why you may not be losing your desired amount of weight despite your best efforts. If any of these difficulties are coming into play, know you have not failed altogether and with proper care and action steps, you should be able to start measuring success.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn’t in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142

Article Source: http://EzineArticles.com/10003289

Need help with your weight loss goals? Check out the ELEVATE FITNESS WEIGHT LOSS CHALLENGE!

Health Experts Strongly Recommend Group Fitness

Why Many Health Experts Strongly Recommend Group Fitness Training

By Anthony Holton

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

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

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

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

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

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

Know more about this here.

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

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Fat Loss Diet Mistakes To Avoid

weight loss is our specialty at Elevate Fitness
By Beverleigh H Piepers

Are you on a fat loss diet? If so, there are a few mistakes you will want to avoid. These errors happen time and time again and take any well-meaning dieter away from their goals. By arming yourself with the following information, you can ensure you stay on track to greater success…

1. Not Tracking Calories Religiously. If there is one thing, everyone should do while dieting it is track calories. If you are serious about seeing the best results possible, you will find a way to make this happen. Yes, it can be a nuisance, but it is the way to guarantee you get the results you are after.

Eventually, you may get to the point of being able to eyeball servings but to start with – count, count, count.

2. Neglecting Your Fiber Intake. Do not forget your fiber intake! It is easy to leave fiber in the dust thinking it is just another carb so to be avoided. However, high fiber diets produce favorable weight loss results. You are better off eating more fiber even if it means eating a few extra carbs some of the time.

Besides, fiber is just plain healthy. It keeps you regular, helps to balance blood sugar, and can aid in the prevention of heart disease.

3. Thinking “Calorie-Free = Weight Loss Friendly.” Another mistake you will want to avoid is thinking “calorie-free means weight loss friendly.” Too many people get caught up in this trap because it would seem to make sense.

If a portion of food does not contain any calories, how could it impact your body weight? However, here is the deal: sometimes calorie-free foods can cause food cravings to set in, and these food cravings can leave you wanting foods you otherwise would not be eating.

If this occurs, you will be taking in calories you need to avoid, and this is what will lead to weight gain.

4. Eating Too Few Calories Each Day. The last weight loss mistake to avoid is eating too few calories each day. This one may seem silly – how could a low-calorie intake be a problem? Eating too few calories each day will set you up for…

a slower metabolism,
binge eating, and quite possibly,
lean muscle mass loss.
It is just not something you want to do as a calorie is the amount of energy needed to convert a certain amount of food to fuel
There you have four fat loss mistakes it would be a good idea to avoid. Are you falling for any of these?

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

 

LEARN MORE ABOUT THE ELEVATE FITNESS WEIGHT LOSS CHALLENGE HERE.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.
The answer isn’t in the endless volumes of available information but in yourself.
Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
Article Source: http://EzineArticles.com/10012232

The Many Benefits Of Good Posture

The Many Benefits Of Good Posture

By Robert Finn

Having good posture is an important part of remaining healthy. It helps you avoid back pain and premature wear on your bones, improves lung performance, and much more. In this article, we will explain what good posture is before explaining the many benefits that it provides.

What is good posture?

Posture is the form that your body takes when you are sitting, standing, and laying down. Maintaining “good” posture is positioning your body so there is less strain placed upon your body’s muscles and ligaments when in these positions.

It requires your body to be as close to its natural shape as possible. So if you are sitting down, this would mean:

Keeping your chin up and looking forward
Keeping your shoulders back (not slouching)
Bending your knees at a right angle
Keeping your feet flat on the floor
Keeping your back straight enough that all 3 natural curves of the spine are present.

Sitting with good posture distributes weight more evenly across your muscle groups – helping you avoid neck, shoulder and back pain. It also allows you to comfortably work for longer periods and avoid some serious long-term health problems.
Having a chair with lumbar support will help you maintain good back posture.

What are the benefits of good posture?

Protects your future health

Having good posture will keep your joints correctly aligned, protecting the joint surfaces from abnormal wear-and-tear. By preventing this type of wear-and-tear, you can lower your risk of various illnesses including arthritis and a postural hunchback.

It makes it easier to breathe

The diaphragm is a large muscle that is responsible for respiration. When the diaphragm moves, it changes how much pressure there is within the thorax – causing air to either enter or exit the lungs.

Posture affects breathing because it changes how much room the diaphragm has to move. If you are slouched in a chair or while walking, the diaphragm cannot contract or expand as easily, preventing you from taking deep breaths. As soon as you correct your posture, you will immediately notice how much easier it is to breathe. This is a particularly useful benefit for anyone who has a health condition that affects their breathing.

Can help prevent back pain

Developing good posture can eliminate back pain caused by stressed muscles and poor joint alignment. It does so by actively reducing the strain placed on the muscles and joints by spreading weight across the entire body. This ensures that certain muscles or joints are not overworked or damaged.

Over time, having good posture will even improve the alignment of your spine, which will improve the condition of your back and reduce the risk of back injuries. You will be less likely to suffer from herniated discs, muscle strains or other back problems.

Improved physical performance

Good posture requires the use of more muscle groups. Not only does this reduce the chances of straining a single muscle, but it can also lead to an improvement in overall physical performance. Having the ability to engage muscles more evenly will help you perform better during daily activities and any sports that you play.

Strengthens the core

If you have already made improvements to your sitting posture, you will have noticed that your abdominal muscles feel more engaged. Your abdominals will be “sharing the load” with your back muscles as they keep your torso stable. The more you improve your posture, the stronger your core will get, thus improving the alignment of your spine, reducing stress on your back muscles, and improving your mobility.

Makes you look more attractive

Have you ever seen an actor or actress on a talk show? Did you notice how impeccable his or her posture was? Actors and actresses concentrate on having good posture because they understand how much it affects their appearance. By sitting tall in their seat and keeping their chin up, they will look much more beautiful or handsome to the viewers at home. You will gain the same benefits as you improve your posture.

Improved digestion of food

Sitting or standing with good posture will ensure your internal organs are in their natural position. This makes it easier for the body to digest food and perform other important functions like maintaining good blood circulation.

Can improve your mood

Researchers from the University of San Francisco have discovered that having good posture can help improve a person’s mood. They found that improved posture could also increase energy levels and reduce the risk of mental illnesses like depression.

Improving your posture can deliver some amazing benefits to your health and lifestyle. If you are interested in developing good posture, talk to a chiropractor or general practitioner. You can also use online resources like NHS choices to learn more.

Dr Robert Finn D.C. qualified as a chiropractor over 25 years ago from the Anglo European College of Chiropractors (the oldest and largest chiropractic college in Europe). He is passionate about chiropractic and helping his patients reach their health goals. He has clinics in Newcastle-under-Lyme and Stoke-on-Trent. Read more about Dr Finn here: http://www.chiropractorinstoke.co.uk

Article Source: http://EzineArticles.com/expert/Robert_Finn/2431626

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3 Tips for Busy People

3 Tips To Reaching Your Health and Fitness Goals With A Busy Lifestyle

By Margot Rutigliano  

Life has this sneaky way of creeping in and throwing curve balls left and right. Life will always happen. There will always be a busy day at work or family problems or relationship highs and lows or sick children. Once a conflict arises, it seems like health and fitness routines go haywire. We seek comfort food or we just don’t feel like moving. These are the things that help us stay clear and balanced in both body and mind though! So what do we do when conflict smacks us in the face (and it happens to everyone so if you’re reading this – you’re not alone)? Avoiding the conflict is not reasonable because we can’t always control what comes at us. Figuring out how to navigate through any issues is what needs to happen to stay on track.

I think so many times we approach health and fitness goals with an “all or nothing” mindset. For example, you might think your day is ruined because you veered off of your diet with an unhealthy meal or snack. Or, you decided not to workout today because you couldn’t do the allotted 60 minutes that you had planned for. Instead of doing something, you may have chosen nothing at all. You gave up on day two of 30 days of clean eating. Do any of those sound familiar? It doesn’t have to be all or nothing and something is better than nothing. My tips below might give you some perspective on how to reach your health and fitness goals even when life throws you a curve ball.

My philosophy is: nourish, movement, mindset. If we can work on nourishing our bodies, moving them mindfully and maintaining a healthy attitude, we can function a little better day by day, week by week, month by month and eventually get into the healthy habits on a regular basis that we need to achieve total body balance.

1. Nourish.
Focus on one small thing at a time. Start simple and work from there. Don’t expect to change your eating habits overnight. Small changes executed day after day, week after week and so on can lead to a really big change. So pick one small nutrition action and practice it for one to two weeks before adding in a new change.

Examples: Work on portion control (without regard to food quality), add one colorful food in at each meal, take 15 minutes to meal prep tomorrow’s healthy food or omit your sugary after dinner snack (swap it out with a healthy alternative). You could eat slowly and chew your food completely or focus on balancing your meals so that you have protein, carbohydrate, and fat at each meal. Omitting processed foods at one to two meals per day is also another great option. These are just some examples but it’s up to you to figure out which little step you can take to improve your nutrition.

2. Movement.
Take advantage of the time that you DO have. Carve out space in the small pockets of your time. We get fixated on time so often that we don’t realize that a little is always better than nothing. For example, it’s so easy to think that you have to do a workout for 30 minutes to 1 hour. Wouldn’t 15 minutes of that workout be better than nothing though? The answer is yes! So squeeze in what you can, when you can.

Get unconventional. Maybe you don’t have time to get in a “workout”. Do what you can with what you’ve got. Maybe you take the stairs that day instead of the elevator. Park in the parking space furthest away from the building (gasp!) to get some extra steps in. Stand up from your desk and walk around for a minute every 15 or 20 minutes. Run around at the playground with your kids. Movement doesn’t always have to be in the form of a straight up 30 minute HIIT workout. It can be moving and active – outside or inside. What are the ways that you could get in some more movement?

Move mindfully. Pay close attention to your body and what it’s trying to tell you. Your body and energy levels will fluctuate day by day so take advantage of more vigorous workouts when you can and also add in active recovery, lighter workouts or even yoga or stretching when necessary.

3. Mindset.
Don’t give up. Don’t throw in the towel on eating right and moving your body. It seems easy to take the “all or nothing” approach but that’s not necessary. Something is always better than nothing. Don’t beat yourself up! Life ebbs and flows for everyone. Take a look at where you’re at right now and what you can make work right now.

The most important thing is to honor where you’re at. Only you know what you’re capable of at this point in your life. Make sure the small steps you take are 100% doable for you and your lifestyle. Small steps over time can add up to big change.

 

Elevate Fitness Guest Pass

 

Margot Rutigliano is a freelance writer as well as the owner of Vita Vie Retreat. She has been a fitness trainer, wellness coach, and healthy living adviser since 1999. Vita Vie Retreat is a fitness retreat offering healthy lifestyle transformation programs for men and women of all ages and fitness levels. For more information or to contact Ms. Rutigliano, please visit http://www.bvretreat.com.

Article Source: http://EzineArticles.com/expert/Margot_Rutigliano/1080973

Article Source: http://EzineArticles.com/9988873

Health Benefits of Water (infographic)

Thanks to our friends at Bill Rapp Subaru for this great infographic! Are you drinking enough water?

The Health Benefits of H20

Thanks to our friends at Bill Rapp Subaru for sharing this great information with Elevate Fitness!

https://www.billrappsubaru.com/

 

At Elevate, we help our members become the best version of themselves with a huge variety of quality programs and cutting-edge fitness technology in a high-value, low-cost, clean, full-service fitness facility. At Elevate Fitness, we believe that high VALUE doesn’t have to mean high cost. We deliver high-quality customized programs and services, many included with membership, for much less than you’d expect. At Elevate you won’t find a candy dish by the door or pizza in the lobby, that because we FOCUS ON WHAT REALLY MATTERS: creating a high-quality experience that generates positive, lasting results through lifestyle change, community involvement, and an outstanding member experience. Locally owned and operated for over 30 years, Elevate is committed to helping its members achieve positive, lasting results through innovative programming, technology, and lifestyle change. Other clubs offer equipment, Elevate offers RESULTS.
At Elevate, we help our members become the best version of themselves with a huge variety of quality programs and cutting-edge fitness technology in a high-value, low-cost, clean, full-service fitness facility. At Elevate Fitness, we believe that high VALUE doesn’t have to mean high cost. We deliver high-quality customized programs and services, many included with membership, for much less than you’d expect. At Elevate you won’t find a candy dish by the door or pizza in the lobby, that because we FOCUS ON WHAT REALLY MATTERS: creating a high-quality experience that generates positive, lasting results through lifestyle change, community involvement, and an outstanding member experience. Locally owned and operated for over 30 years, Elevate is committed to helping its members achieve positive, lasting results through innovative programming, technology, and lifestyle change. Other clubs offer equipment, Elevate offers RESULTS.

The Relaxation Effect

Relaxation is Important for Your Health

 

Harvard researchers have discovered what they call “the relaxation effect.”

What they’ve learned is that daily relaxation causes bodily changes all the way down to our genetic level.

For those people who practiced daily relaxation long term, their disease-fighting genes were active, as opposed to people who did not make relaxation a part of their lives.

The relaxation practicing participants seemed to have ‘switched on’ genes that protect them from high blood pressure, rheumatoid arthritis, pain, and even infertility.

But wait! There’s more…

When the researchers in the study asked the non-relaxation practicing participants to start using relaxation methods, it only took two months for their bodies to begin changing. Genes that fight inflammation and help prevent
cancer began turning on! And the more they practiced relaxation, the more improved were the benefits.

The takeaway message? You can’t afford not to relax. Too much is riding on this.

Guided relaxation meditation from Chad Foreman that will help you relax and revitalize.

Not an Elevate Fitness member? Try us out for free.

 

 

 

At Elevate, we help our members become the best version of themselves with a huge variety of quality programs and cutting-edge fitness technology in a high-value, low-cost, clean, full-service fitness facility. At Elevate Fitness, we believe that high VALUE doesn’t have to mean high cost. We deliver high-quality customized programs and services, many included with membership, for much less than you’d expect. At Elevate you won’t find a candy dish by the door or pizza in the lobby, that because we FOCUS ON WHAT REALLY MATTERS: creating a high-quality experience that generates positive, lasting results through lifestyle change, community involvement, and an outstanding member experience. Locally owned and operated for over 30 years, Elevate is committed to helping its members achieve positive, lasting results through innovative programming, technology, and lifestyle change. Other clubs offer equipment, Elevate offers RESULTS.