Category: Technology at Elevate

Get More From Your Workouts with a 3D Scan

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

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

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


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


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

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

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


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

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

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

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

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




How to Earn Rewards Points for Run Club (and Walk2Run and Marathon/Half)

Earning points for Run Club at Elevate Fitness


Make sure you’re signing in for classes using the GROUP FITNESS schedule on the mobile app or website and then signing in for classes on the in-club kiosks near the group fitness studios. Once you’re registered for a run event, sign in when you arrive and once the event in completed in our system, you’ll see points in your rewards account.

If you need to learn more about the rewards program, or you need to set up your (free to members) rewards account, click HERE.

Step by Step (using the mobile app)

  1. Click on SCHEDULE at the bottom of the homepage

2. Locate the event and tap/click on it

3. Tap/click on SCHEDULE CLASS

4. You’ll see a confirmation that you’ve registered

5. To cancel follow steps 1 – 3 then tap/click on MODIFY MY RESERVATION

6. To cancel swipe left on the scheduled event

7. Tap/click on the garbage can icon that appears

8. Verify your cancellation (or cancel to stay in the event)

Problems? Questions? Need assistance? Please email and we’ll reach out as soon as we can!

How Hard Should You Be Working Out For The Best Results?

How Hard Should You Be Working Out For The Best Results?

It’s a popular question, and those of us working in the fitness industry hear it all the time: “How hard should I be working out to get the best results?” And if your guess is that the answer to this question varies based on your individual goals and starting point, you’re absolutely right! BUT, we can simplify things a little bit and help you answer two really important questions to help you ensure you’re making the right amount of effort to reach your goals.

Those questions are:

  1. How hard you’re actually working. This is important because the same workout can feel like an entirely different effort level on different days depending on how resting you are, your energy levels, how long it’s been since your last workout, etc. So first, you need a way to determine exactly how hard you’re actually working from workout to workout.
  2. How hard you should be working based on your unique goals. And preferably, we’d like a way to determine this regardless of your starting fitness level, age, gender, etc.

First, let’s agree that being able to answer these two questions as simply and quickly as possible would lead to a more effective program increasing your likelihood of reaching your goals and doing it in the most effective and efficient way possible. If we could answer these questions, we could crack the code and make exercise easier to plan, execute and increase our results. What’s not to love about that?

Okay, we’ll let’s answer those questions, then, shall we? Here we go …

  1. Use a heart rate monitor. Wearable technology is getting smarter by the day, and at this point, you should be taking advantage of it during your workouts because it can tell you exactly how hard you’re working – objectively. No more wondering whether you went as hard as you think you did or wondering if you could have worked harder in that class or session. Not only is this technology getting better by the day, but it’s also getting less expensive by the day, too.
  2. Very generally speaking, you can use the following chart to determine how hard you should be working based on your goals:

Heart Rate Zones and Goals

The really great thing about heart rate monitors is that you can get super specific about your goals and your zones. You can adjust the components of your program that need to be adjusted to enhance your results. A lot of heart rate monitors (and certainly those we use at Elevate Fitness) will even tell you how many calories you’ve burned during a workout. If you’re using a calories-in/calories-out strategy, this information is golden!

For a  limited time (as of this posting on January 25, 2019 this offer is active, but it may end at any time, so check with the club to see if it’s still an active offer) you can get a FREE personal training session when you by a heart rate monitor from Elevate Fitness. You can use that session to set up your device and design a program using this information to reach your goals!

Not a member of Elevate Fitness yet? Not a problem, try us out for FREE:


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

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

By Shannon Rodriguez

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

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

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

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

So how do you best utilize a monitor?

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

To calculate your MHR:

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

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

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

How do you ensure this? A heart rate monitor!

Heart Rate Monitors Central – []

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Manage your class schedule on our website and app!

How to book, modify and/or cancel class reservations using our mobile app:


How to book, modify and/or cancel class reservations using our website:

Get even more scheduling tricks with our schedule “deep dive” video:

Not a member yet? Try Elevate Fitness for FREE!

How Technology Can Get You Fitter Faster

Grow Younger with Group Active

Technology is everywhere. And technology can help you get fitter faster. We use it to communicate, we use it to entertain ourselves, we use it to shop, we use it to share memories, we use it to educate ourselves.

When you stop and really think about it, there are very few aspects of our lives that haven’t been transformed by technology. We have faster access to more information than any generations before us.

Gone is Blockbuster Video, replaced by Netflix. Gone are volumes of encyclopedias, replaced by Wikipedia and Google.

While we might wax poetic and experience nostalgia for the places and things replaced by technology (and while we certainly argue that not all technological advances are for the best), we’d be foolish to not take advantage of any technology that can help us live healthier, happier and longer lives.

You don’t listen to music by popping a cassette tape into your walkman anymore. You don’t call an 800 number for the time and temperature anymore. So why are you still wandering into your local gym without a plan and expecting to reach your fitness and wellness goals?

The ways in which technology can help you be more effective and efficient in reaching your goals are endless. But I’m going to share 5 ways you can start using technology TODAY to get into the best shape of your life without wasted time and effort.

  1. Document your progress. It might be a number on the scale. It might be before and after photos. It might be a physical exam at your doctor’s office. Whatever you do, make sure you choose something you can measure that matters to you. And then measure that to chart your progress and document your achievements. Personally, I think a 3D Body Scan is the absolute best way to document your fitness journey because a few short minutes can give you hundreds and hundreds of pieces of personalized information to track from your starting weight to your body composition to your posture. This method has the least room for user error, and the most data to work with that I’ve come across so far, and the 3D imaging is super motivating. Documenting your progress allows you to objectively compare before and after measurements and see real progress in black and white.
  2. Use technology to make a commitment. Sign up for training sessions or boot camp or classes and do it digitally whenever possible. Then share your reservation via social media. A huge number of people who fail to reach their fitness goals site lack of accountability as a major contributor to their failure to reach their goals. Find a class or club that allows you to simply register for an activity online and then hit the ubiquitous social-share buttons to keep yourself accountable for getting your workouts in.
  3. We used to workout and then wait for results to see if our workouts were effective. Now we can use science and technology together to use heart rate training to we know IN THE MOMENT that we’re doing exactly what we need to be doing to meet our goals. Even better is that a lot of heart rate training options will also track your calories burned eliminating the all-too-common practice of overestimating the number of calories you can consume based on how many you THINK you burned while working out. Heart rate training allows you to monitor and adjust your effort in real time making sure that not a minute of your workout is wasted.
  4. Use technology to reward yourself. Whether it’s promising yourself a special treat after logging x number of workouts, or using an automated reward program like the Perkville program, find a way to reward yourself for the behaviors that you know while help you reach your goals. For example, Elevate Fitness Clubs in Syracuse will reward you with points that can be redeemed for rewards for things like checking in to the gym, taking classes and meeting with your trainer. Positive reinforcement works when you’re training dogs, and it works when you’re trying to build the habits that will get you to your fitness goals.
  5. This last one is for folks who are looking to lose weight or maintain their weight. Most of us don’t spend hours preparing the perfect meals with well-balanced macros and nutritional content every day. Now, meal preparation IS gaining in popularity, but even if you’re prepping, chances are it’s easy to slip up and make mistakes in your diet that are counterproductive to your fitness goals. That’s why I suggest using an app like MyFitnessPal to track the calories you consume, which when paired with the monitoring of your caloric expenditure through heart rate training, can ensure that you’re achieving the ideal caloric balance or deficit each day. The saying is, you can’t out-train a bad diet, and a little support from simple tech will make sure you don’t end up trying to do just that!

Until technology reaches a point where we can download an app and set our fitness levels in the settings, we still have to put in some good old-fashioned sweat to get to where most of us want to be. But while we’re sweating it out, why not let technology do some of the work for us so that we can focus on what really matters – living a healthy lifestyle so that we can enjoy life.

Not a member yet? Try Elevate Fitness for FREE!

3D Body Scanning Comes to Elevate!

What is 3D Body Scanning?

3D Body Scans allow you to obtain a full 3D Image of your body from a simple 40 second scan at Elevate Fitness, providing you with hundreds of measurements that are automatically captured from each scan including circumferences, lengths, contours, widths, surface areas, and volumes.

What does 3D Body Scanning provide besides hundreds of detailed measurements and a virtual image of your body?

  • Body Shape Wellness Scoring: Proprietary body shape rating with an understanding of health based on where mass is within the body, which utilizes body shape indexes from leading universities. This can also allow the fitness professionals at Elevate create a VERY customized plan to help you reach your goals faster, and more effectively.
  • Posture Analysis: A deep understanding of shifts, tilts, and rotations in your body from your head to your ankles. This information can help athletes perform better, non-athletes recover faster from workouts and reach their fitness and weight loss goals in less time.
  • Body Composition: Proprietary DXA correlated body fat percentage algorithm, as well as fat mass and lean mass breakdowns. Sometimes as you become fitter and lose body fat, the numbers on the scale can actually go up. But wouldn’t you love to lose a pound of fat and gain a pound and a half of muscle (which takes up less space that the pound of fat)? Weight is a misleading measurement, body composition will keep you focused on what matters most as you transform your body.
  • 4-point Weight Scale: Total body weight as well as balance captured automatically during the scan process. We get it, sometimes you just want to know what the scale says because it’s a number that’s easy to understand and easy to track. Just remember that you’re more than a number on a scale!
  • Cloud Reporting Platform: View your data on any device from anywhere, including single scan reports, side by side comparisons, and an aggressive feature list. This data is invaluable when it comes to being able to design and implement a program that is truly as customized to your body as it can be. You won’t find a more scientific or easy way to create a 100% fully customized fitness or weight loss program ANYWHERE.



Weight Loss and Heart Rate Training

Weight Loss and Heart Rate Training

When it comes to weight loss, we’ve been conditioned to believe that hard work equals success, and we believe this to be true in all of life, including the gym. The harder you work therefore the greater the reward.

But the truth might actually surprise you: working harder does not necessarily mean more weight lost.

High intensity exercise is great for cardiac and athletic conditioning and building endurance, but in order to lose weight – you’ll want to exercise in your fat-burning zone and that happens at a lower level of physical intensity than you might think.

In order to determine what your personal fat-burning zone is, you’ll first need to figure out your maximum heart rate. Use this formula:

Max Heart Rate = 220 – Your Age

Let’s use the MyZone color scale to better understand heart rate zones, based on your maximum heart rate.

Each color represents a percentage of your maximum heart rate. That means if your maximum heart rate is 200, and you’re working out and your heart is beating 100 times per minute, that’s 50% of your maximum heart rate, and that puts you in the grey zone.

So what are the different zones good for?

GRAY = Optimal for Resting Heart Rate Zone and Cool Down Zone
BLUE = Optimal for Cool Down and Warm Up Zones
GREEN = Optimal for Warm Up Zone and Low Intensity Exercise
YELLOW = FAT BURNING ZONE (which means weight loss!)
RED = High Intensity Exercise

This is an “average” of the heart rate zones, so if you’re new to fitness, you’re likely to experience that fat burning, or weight loss, effect in the green zone, and as your fitness level improves so will your body’s response to the various heart rate zones.

How can you tell if you’re in the zone? There are two options: the no-tech approach and the tech-solution.

The no-tech approach involves some math in addition to a clock. First of all, figure out what 81% of your maximum heart rate is and what 90% of your maximum heart rate is. This is the range you want to be in while exercising for maximum fat loss. Now, every 10 minutes, take your pulse for 20 seconds and triple that number – in the zone? Good. No? Then you simply adjust your intensity level to get in the zone.

Most of us prefer the tech approach, especially with all the great fitness wearables. Use a device that calculates your heart rate and keep an eye on your numbers while working out. Even better? Use the MyZone Effort Tracker paired with your smart phone and glance at the app periodically to ensure your display is yellow. Tracking your heart rate for maximum fat loss during exercise can really be that simple!

At Elevate Fitness clubs, we’ve partnered with FitMetrix which allows you to pair your own fitness wearable (no need to buy our monitors, see a list of compatible devices here) with our exclusive Elevate Fitness app available download in Google Play and the App Store) and track your workouts and progress.

This is the MyZone Effort Monitor (a really cool, and inexpensive heart-rate monitor) and here are our five favorite things about it:

1. You can see exactly how many calories you burn during a workout or a class and therefore know which workouts are most effective. Instead of using predictive measurements taken at the wrist like a lot of fitness trackers, this is tracking your actual heart rate activity and that makes the data super accurate. (We recommend that you use Myfitnesspal to track calories in and MyZone to track calories out and aim for a deficit every day). As a result you don’t have to guess or trust your gut.

2. MEPs – an MEP is a MyZone Effort Point – the harder you work, the more points you earn. You’ll be constantly trying to set new records and do whatever you can to increase your MEPs score, which means you’ll always be pushing yourself harder = better workouts (this concept is based on gamification theory, which you can read more about here)!

3. Your trainer can log in and see your numbers and your numbers won’t lie to your trainer about how many workouts you did last week, or how hard you pushed during those workouts (and that can be a good thing or a bad thing depending on what those numbers say)!

4. Your friends can motivate you and MyZone has a social component. Your friends and workout buddies can like and comment on your workouts and can even use the app to challenge each other for bragging rights (or to see who’s buying the first round this weekend).

5. Unlike our ex’s, numbers don’t lie so at the end of the day, if you manage your numbers, you’re guaranteed results.  Trust in the math and the weight loss will follow.

Not a member yet? Try Elevate Fitness for FREE!

Elevate Introduces Member Rewards Program!

Every single thing we do is to make our customers enjoy their experience at Elevate Fitness, Syracuse. One of the ways we have done this is through our member rewards program where customers earn points for different activities inside and outside of our clubs. We wanted to create a fun and inspirational way to interact with our customers while also rewarding them for their efforts. Enter Perkville, a unique member rewards program, where earning points will allow you to cash in those points for great rewards, including retail give-aways, tee-shirts, swag bags, 3D body image scanning sessions, free membership time and more! Our members really love it, and we think you will too.

How it Works: When you log in to your member rewards program account (create one here, then manage it from our app) you’ll see a number of activities that you can complete, ranging from checking in to the club for a workout to attending a class or completing a training session. When you complete these activities and earn points, you’ll then be able to redeem those points for rewards.

Here are some frequently asked member rewards program questions, answered for you!

Q: How do I redeem points?
A: You redeem your points through your Perkville account. Go to the Perks section of your Perkville account home page, then select the perk that you’d like to redeem points for. Select the location from the drop-down, and click Redeem. You’ll then receive a voucher that you can print or show on your phone when you want to use it.

Q: I’m not receiving points. Why?
A: You may not be properly completing earning activities. For example: Not receiving points for social media? Make sure you’re posting on Facebook and Twitter through your Perkville account. Not receiving points for referrals? Your referred friend probably hasn’t come in and completed an earning activity with us. Remind them to use their referral offer, and you’ll earn points. If you aren’t receiving points for any other reason, please contact

Q: How do I post to Social Media?
A: To post to social media, you’ll need to connect your Facebook and Twitter accounts to your Perkville account. You can do so by signing into your Perkville account and following the prompt at the top of the page.
Once your social media profiles are connected, you can post through your Perkville homepage once every day that you complete an earning activity and once per social media channel for points. Clicking the “Check-In” button will pop up a box that allows you to write a unique message that will show on your social profiles.

Q: I didn’t get birthday points. Why?
A: Your birthday may be incorrect in our system. Stop by the Member Service Center before your next workout and we’ll get that updated for you, and credit you the points for your birthday. Oh, and by the way: Happy Birthday!

Not a member yet? Try Elevate Fitness for FREE!