by Personal Trainer Michael Meola

As a personal trainer one of the first things I do when I have a new client, or I’m performing an assessment, is I simply have them bend over and pick something up off the floor. Majority of the time something is out of whack.
But before we go any further, we need to know what exactly it means to “hip hinge”. A hip hinge, in general, is any flexion or extension originating from the hips.

The hip hinge is one of the 7 movement patterns we need to master, along with the squat, lunge, twist, push, pull, and gait. Once we master the hinge we become more efficient at picking things up off the floor, as well as certain exercises such as the deadlift, bent-over rows, and initiating the squat. In fact, often times when people squat, they aren’t performing it correctly. They’re loading into their knees rather than letting the hips guide the movement. I’ve solved a lot of knee problems by fixing up how people initiate their squat. While the squat and hinge are different patterns- the hip hinge being more hips back, and the squat more hip down while being knee dominant, we still want to start from loading the hips, THEN we sit down. This is no quick fix, but it can be one mark off the checklist of potential issues.

Another benefit of this movement pattern is its role in injury prevention. I’m sure we’ve all heard from someone, or dealt with it ourselves, where we go to pick up something heavy and we throw our backs out. Learning how to perform this movement is key in learning, and maintaining a neutral spine – another common problem I see with clients, and the general public where they either fall into massive flexion or they overextend the spine.

How many times have you heard this, “Use your legs, not your back!” While this is true, people take this to the extreme and start to squat down to pick up something, further blurring the lines between a squat and a hinge. By learning how to hinge we learn how to move from the waist, not bending the back, further perfecting this movement pattern.
Hip hinge properly while learning movements such as the deadlift, Romanian deadlift, barbell rows, glute bridges, and hip thrusts and we strengthen our hamstrings, glutes, and low back which are commonly neglected areas.
So, whether you’re an athlete, a weekend warrior, someone who loads trucks for a living, or that grandma/grandpa who wants to pick up their grandkid, EVERYONE can benefit from mastering the hip hinge.
Get those hips moving!!

TRY ELEVATE FITNESS FOR FREE

There’s a chance if you’ve worked out in our Dewitt club recently that you’ve seen certified personal trainer Jeff Nappa in the training area working with what looks like a metal club with a ball on the end of it. You may even have wondered what the heck he was doing there.

Turns out, Jeff is bringing a brand new workout to Elevate Fitness in Dewitt. It’s a steel mace workout designed to not only strengthen your body but to challenge your focus and discipline as well. Let’s learn more about steel mace training so that you can tap into your inner warrior with the power of mace training.

First – what’s a mace?

Way back in the 13th century, the athletes (and warriors) would train with heavy Gada Maces, a club to prepare their bodies for performance or battle. The first mace used in training was simply a stone attached to a rod of bamboo. Later, when built for battle, they were often made of iron or bronze. Today, they’re most commonly crafted from high-quality steel.

Next – how do you benefit from using them?

Unlike other training tools, the mace uses its uneven weight distribution to engage more muscles and give you a more robust, full-bodied workout than other weighted equipment does. You’re likely to experience increased shoulder power and flexibility, increased grip strength, increased resistance to injury related to movement and strength training, a stronger core, increase cardiovascular endurance and total body strengthening to name just a few.

Interested in trying it out? Jeff will be conducting a four-week session beginning on Monday, August 5th. His evening session will happen Mondays at 6:30 pm and his morning sessions will run Wednesdays at 8 am. Cost for the four-week session is just $40, but space is extremely limited, so sign up quickly before it’s too late!

You can see a member services representative or email jeff at jeff@elevatesyracuse.com to get more information or to reserve your spot!

Not a member of Elevate Fitness yet but want to experience The Art of Steel with Jeff Nappa?

a guest post by Delilah Farrell

Every gym goer has seen something that drives them crazy. Free-weights scattered about, 45lb plates stored where the 5lb plates are supposed to be, or the person working out their thumbs for 10 minutes on the bench that three people are waiting to use; we have all seen things that simply make us shake our heads.

Gym etiquette is something that everyone from casual gym goer to fitness fiend should read into. Having good etiquette is respectful to those around you and beneficial to your own workout. By following the seven etiquette practices in this guide, you can avoid being the annoyance that fellow patrons are staring at.

Put Your Weights Back

The gym isn’t your house, and fellow gym goers aren’t your mother. When you are done using weights, put them back in the correct place. Leaving a mess for others to clean up or sort through is counterproductive to their time. Think of putting your weights back as a part of your workout; you’re taking shortcuts when you lack the execution.

Don’t Text and Lift

Just as you wouldn’t (shouldn’t) text and drive, don’t text and work out. There are certainly ways that technology can help you with your fitness goals, but texting your friends is not one of them. You are at the gym to get after your goals! Stay focused and respect your own time.

Clean Up After Yourself

When you’re “getting after it” in the gym, you’re probably going to get sweaty. After you finish your sets, or before you start them, make sure you wipe down your equipment. Not doing so spreads many germs that are commonly found in the gym. So, just like you would clean up a mess at home, wipe-up your sweaty mess.

Personal Space

Unless you are training with someone or spotting, there is no reason to be “up close and personal”. Whether the person is lifting or stretching, give them space. By invading personal space, you disrupt the fellow patron’s focus and can make them quite uncomfortable. Be mindful of personal space, as you would probably not like it if yours were invaded.

Be Aware of Your Surroundings

Watch out! When you’re at the gym, you need to be aware of your surroundings. Before walking to grab something, scan the area you are about to go to. If someone is doing sets of lateral raises, it would be smart to not pass by their side. The same goes for any other exercise or lift. Don’t put yourself in a position where you could potentially ruin someone’s set or rhythm.

Always Ask

If it appears that someone is using a machine or weights that you need, ask them. Don’t assume. You will be less of a bother by asking someone if you can work in with them, as opposed to taking the equipment from them. We would all expect the same respect from others.

Never, Ever, Make Fun of Other Gym Goers

This should go without saying, but don’t make fun of others in the gym. We all have our own goals, and we all have our own motivators. Don’t take videos of people that are doing things differently than you would, that’s just wrong. The only thing you should do is let them be and only offer advice if they ask you.

In Conclusion

This etiquette guide should be used as a foundation for being respectful to yourself and others in the gym. By having etiquette, you may become a good contagion that others look to emulate, making for a clean, respectful, and harmonious gym; something that all gym goers could appreciate.

Elevate Fitness Clubs offer great Run Club programs, we already know that. Run Club Director, Kevin Collins, often shares tips, techniques, and strategies with his runners to help them get them get the most out of their training programs and to allow them to cross-train safely and effectively.

Here, he shares with us the tips he shares with his athletes regarding summer racing, now the summer race season is finally upon us:

1) Any weekend race that is 15k or longer, skip long Run for the week and consider your race the long run. If you’d like to add time to the race day beyond that, limit yourself to 15-minute warm up and a 15-minute cool down jog for an additional 30 minutes. Both are healthy race habits for both better performance and healthier recovery.

2) Any Saturday race less than 15k can follow up with a long run on Sunday provided you run easy!

3) While doable, don’t expect a 5k to go very well the day after a long run or the day after a leg weight workout.

4) Keep your Long Runs between Friday-Sunday or consider them missed for the week. Instead, resume base runs and put your energy and focus into a better attempt the following week.

5) Remember: If you are missing or procrastinating your long runs, it is worth the drive to attend our Saturday Long Runs at either 7 am or 8 am start times. I am there to get you started and your teammates are there to get you through it!

Not a member of the Elevate Fitness Run Club but want to join us for a run or two? Let us know!

Maybe you’ve heard someone talking about it, or someone even asked you if you’d be interested in trying it out when you signed up for your gym membership. But what exactly IS Hybrid Training and why should you consider trying it out to reach your weight loss and fitness goals?

What is Hybrid Training?

Hybrid Training is personal training with multiple people training with a trainer at the same time, usually in groups of three or four. This creates a small group experience with the benefits of social accountability without giving up the value of one-on-one instruction and attention that you lose in larger group experiences.

Hybrid Training offers several advantages to a client. Here we explore the top 5 benefits of Hybrid Personal Training.

One. It’s less expensive than traditional personal training.

Because the trainer is working with multiple clients in the same window of time, clubs like Elevate Fitness are able to charge less per Hybrid session and still ensure that our trainers are compensated fairly, while passing some savings along to the member.

Two. Instead of getting motivation from one trainer, you get it from your whole group.

There is power in numbers. Social accountability is a great way to keep you consistent and focused on your goals. Being surrounded by like-minded people with similar goals can help keep you on track to reaching yours!

Three. You’ll have access to a greater range of exercises for your workout.

There’s a lot of things that you can do with another person that you can’t do alone – and that goes for exercise too! Your trainer will have a wider range of options available when customizing your workout by having more bodies to work with during the workout.

Four. Additional clients can provide a nice distraction.

It’s so much easier to hold a plank for 60-seconds when you’re distracted by a conversation about your weekend plans than it is when you’re counting down the (slowly moving) seconds. Creating a positive, social environment allows you a pleasant distraction from the hard work you’re doing.

Five. You’ll make friendships that extend beyond your training sessions.

Whether it’s meeting someone to do cardio with on your days off from training or meeting someone who introduces you to a new group fitness class, you’ll make friends that will last a lifetime. Friends, again, who are like-minded with similar goals who can help you stay on track during non-training, social situations.

TRY A HYBRID TRAINING SESSION FOR FREE.

The average American spends 55% of their waking life in sedentary behaviors. The average office worker spends 10-12 hours sitting each day. At the same time, the CDC reports that more than one-third of Americans suffer from obesity. Indeed, the scientific community is now using the term “sitting disease” to describe the metabolic syndrome and ill effects associated with an overly sedentary lifestyle.

Sitting at the office for eight hours a day creates a very steep uphill battle for a workout that is only 30 or 60 minutes long. It’s not just that people are less active overall; sitting postures can actually alter the anatomical configuration of the human body.  Core training is an important area to consider when working out for people who are in a sitting position for extended periods of the day.

How many times have you heard someone say that what they want out of a core workout is to “really feel the burn” in their abs? We’ve all heard it, and at some point, we’ve all thought that the “burn” you feel is the hallmark sign of a great core workout. But scientifically speaking, that “burn” doesn’t necessarily equate to effective core training.

A CLOSER LOOK AT THE ABDOMINAL CURL

The range of motion for ab curls is very small. Compare ab curls to something like a backbend or a full sit-up; ab curls have a range of motion that is visibly much smaller. What causes the “burn” sensation is high repetition of that movement over a 2-3 inch range of motion. The upper abdominals “burn” due to excessive fatigue. However, the lower abdominals and deep core are barely involved in an ab curl. Moreover, the position of the body in an ab curl closely resembles the posture of sitting hunched over a desk staring at a computer screen. In this position of spinal flexion, the ribs are collapsed and the diaphragm is compressed, making it near impossible to take a full breath. Rather than engaging the abdominal muscles, sitting in spinal flexion creates prolonged intra-abdominal pressure, causing a “pooch” or expansion of the lower abdomen.

This posture also results in what is called “passive stiffness.” This means that, even when the abdominals are not being intentionally contracted, those muscles are shorter and tighter at rest because the body is in a hunched over position for so many hours of the day. For example, sitting for too many hours during the day can result in spinal flexion in the standing position; this is due to passive stiffness. In other words, the torso gets “locked” into a position that makes breathing more difficult, even when you’re not sitting down.

Exercises like ab curls exacerbate the postural deficiency that results from sitting. Because of the negative effects on posture, breathing, and movement, this can be detrimental to your overall physical health and wellbeing. Importantly, this does not mean that people should never do ab curls. The significance of this research is that core training should be diversified so that the programming uses different movements that may not feel like a “total ab burnout” but are nonetheless highly effective training.

A NEW APPROACH TO CORE TRAINING

People need a total-body approach to core training that counterbalances their sedentary lifestyles to improve their overall movement health. First and foremost, if you really want a “six-pack,” then what you need is full-body metabolic conditioning to reduce abdominal fat. Doing ab curls does not necessarily “burn” abdominal fat. People do not get to pick the area of the body where fat burns first – this is called the “spot reduction myth,” and it has been scientifically disproven.

In order to target the abdomen, you need to work the body as a whole using compound movement. That means movements like Squats, Lunges, and Burpees have a much greater effect on carving out your core than what people usually think of as “core training.” In Group Power, for example, participants do the vast majority of “six-pack” building before they ever get to the Core track at the end of the workout.

Group Fitness classes are a great way to incorporate all of these training modalities and options without a lot of extra leg work on your part. Programs like Group Power, Group Active and Group Core especially focus on these benefits of full-body training to increase abdominal strength and toning.

Try your first class free at Elevate Fitness:

By Run Program Director, Kevin Collins

Like many of you, and for more than half of my running life, I too, ran for miles over time-based runs. This was during a time before the Garmin when there were only two ways in which to measure your courses: 1) You measured by a car (if you could). 2) You asked somebody who thought they knew (they never knew). It was even more frustrating for speed work. You’d measure out a quarter mile on your favorite running road and goodness help you if construction or travel prevented you from being there or a track. So, of course, you can imagine how liberating the discovery of time-based running was to an extensive traveler like me in a post-collegiate racing world. It’s hard to let go of. We get jittery when we think we aren’t covering EXACT mileage each day. Time-based 60 minute, for example,ample can be a half-mile to a mile long or short of your daily goal. I’m here to tell you that the fitness gains between a half-mile more or less a day in and out are insignificant as they generally balance each other out. You might even say “Well how will I know how FAST and how FAR I’ve run?”

Stop right there.

Is this a base run, a long run, or a speed/tempo workout?

If it’s a base run, you don’t need to analyze the pace per mile or the distance because “performance” is not at all what these are about. Remember that progress is not pushing harder and harder every run each day. Progress is something you can see and feel in a mindless state.

If it’s a long run, the objective is to run for a LONG time. The 20 miler is no more a mystic make or break distance for your marathon than a 19.6 miler or a 21.2 miler, so when you are doing that 3 hour and 30 minute run, just make sure it’s close. If you see on your Garmin that it’s shorter than intended, add 10-15 minutes – problem solved.

Speed-workout: Is there a difference in benefit between 12 x 300m on a track and 12 x 1 minute on the same track (or road for that matter)? If the instruction was to run them the best you can taking into account # of intervals and total time intended: No, not much. Perceived effort is the art of pacing. Sometimes the watch can intimidate you. Run free. Run wild. You will find the line be can and can’t all the same.

Too many times I’ve seen runners set time goals in their workouts, perhaps too ambitious, only to see themselves fall short, allow frustration to settle in, and mentally deteriorate in workouts, perhaps storm off the track in self-manifested disgust. Is this how to train?

In the world of time-based training, there ARE no bad days. There is only training and the road ahead. Learn to embrace the struggles of training day to day. Nothing will make you tougher and less the quitter (the REAL source of our disappointments).

TIME-BASED RUNS:

Teach us how to embrace the “BAD” days and see them as neither bad nor good.
Are easier to schedule around life activities (a 60 minute run is STILL a 60 minute run and always will be for the next 20 years!)
Cater to the obsessive-compulsive just the same: A 60 minute run that ends at 59:46 will bug you just as much as a 10 miler that ended at 9.95 miles.

Like Garmins, allow you to run ANYWHERE (Imagine how liberating time-based runs were BEFORE Garmins on this point).
Make for stronger runners. Your improved capacity to plan runs around scheduling conflicts will result in MORE total days run per year, which, when or if measured, will result in MORE miles run per year. This directly correlates with your base conditioning specific to running and consequent endurance (your ability to sustain high intensity longer than you could before!)

So instead of 2 milers, 4 milers, 6 milers, 8 milers, & 10 milers. Try 15 minute, 30 minute, 45 minute, 60 minute, 75 minute, & 90 minute runs! You will free yourself from needing anything more than a basic wrist-watch.
In the end, it will be consistency that brings the goods, NOT the gadgets!

Want to learn more about running programs at Elevate Fitness in Syracuse?

By Andy G 

Improve conditioning, increase muscle development and propel your physique to new heights!
While these moves may seem better suited for the playground, they’re actually beneficial to those of us a few years beyond playtime.

These explosive activities are collectively called “Plyometrics”. Put simply, plyometrics works to train the muscles to produce the greatest force in the shortest time. “Plyometrics is used by athletes to develop muscular power, rapid-force production and dynamic agility in fast-paced movements,” says William Kraemer, professor of kinesiology at the University of Connecticut. “Almost all sports these days incorporate some type of plyometric training in their regime, as it enhances total body power in movements like jumping and throwing, hitting and starting.”

The great thing about plyometric training is that an athlete can tailor a programme to enhance his or her own particular sport. For instance, if you play basketball, you’ll want to focus on vertical jumping and throwing skills. If you’re a football enthusiast, you might want to be more lower body intensive. Even recreational bodybuilders can benefit from adding a few plyometrics into the mix. “Plyometrics gets at certain fast-twitch muscle fibres you won’t hit with other lifting exercises,” says Kraemer. “It also helps increase your power output by improving the rate of force production, a benefit you won’t get unless you’re doing Olympic-style lifting.”

So why not regress and play with plyometrics? It offers complete conditioning, improved power, increased muscular development, and is all but guaranteed to propel your physique to new heights.

UPPER BODY
Begin with lightest medicine ball available – usually 2-4 pounds – and progress slowly to a heavier ball. If you do not have a training partner, use a solid wall or floor at which to throw the ball.

SIDE THROW
Stand sideways to your partner with your knees slightly bent and your feet shoulder width apart. Hold the medicine ball with both hands at waist level directly in front of your body, and twist using your torso, hips and shoulders as far away from your partner as possible. From this wound-up position, forcefully uncoil, swinging the ball around and throwing it to your partner. Complete all reps on one side before switching to the other.

BENCH PUSH PASS
Lie face-up with your knees slightly bent, your feet flat on the floor and your lower back arching naturally. Have a partner stand behind you and hold a medicine ball over your upper chest. Catch the ball as your partner drops it, absorbing its weight by bending through your elbows and wrists and lowering it slightly toward your chest. Push the ball back up immediately, throwing it straight up into the air to be caught by your partner.

OVERHEAD THROW
Stand facing your partner with your knees slightly bent and your feet spread shoulder width apart. Hold the medicine ball with your arms fully extended and your elbows slightly bent, and raise it above and slightly behind your head. Avoid arching your back and hyperextending your shoulders. From this position, contract through your abs, lats, triceps and shoulders and throw the ball forcefully toward your partner.

CLAPPING PUSH-UPS
Begin in the push-up position with your hands about shoulder width apart, your abs tight and your back flat. Lower your body to a point a few inches above the ground, then explode up and off the ground, clapping your hands in the air below your chest before catching yourself on landing with your hands in their original position. Immediately go into the next push-up and repeat, keeping the contact time with the ground to a minimum for optimal training effects.

The Workout

Exercise
Sets
Reps
Rest Time

Side Throw
2-3 (per side)
3-6
2-5 minutes

Bench Push Pass
2-3
3-6
2-5 minutes

Overhead Throw
2-3
3-6
2-5 minutes

Clapping Push-Ups
2-3
3-6
2-5 minutes

LOWER BODY
Begin your lower body plyometric conditioning with the least amount of sets and the maximal amount of rest. Minimise the time your feet are in contact with the ground between reps for maximal output.

TUCK JUMPS
From a standing position, jump up as high as possible and use your abs and hip flexors to bring your knees up toward your chest as high as possible. Land with your knees soft, compress slightly, then immediately go into the next jump, keeping contact with the ground to a minimum.

DEPTH JUMPS
Stand on a 12-inch box, step or other stable surface, and step – don’t jump – off the box onto the ground, landing with both feet simultaneously. Compress and absorb the impact by bending through your knees and hips, then immediately spring upward into the air, jumping as high as possible and landing with your knees soft.

BOUNDING
Think of this as power skipping. With each bound on each side, exaggerate the motion with all parts of your body, brining your knee up as high as possible and swinging your arms as aggressively as possible to skip as high and as far as possible. Instead of going for reps here, you’re shooting for distance, so with each bound, leap upward and forward as far as possible until you move 20 yards.

180-DEGREE JUMPS
Stand with your knees slightly bent, and simultaneously jump and rotate 180 degrees to face the opposite direction. Land on both feet and compress as if you were going to jump again, but hold this position for a count of two before exploding and rotating to face your start direction.

The Workout

Exercise
Sets
Reps
Rest Time

Tuck Jumps
2-6
3-6
2-5 minutes

Depth Jumps*
2-3
3-6
2-5 minutes

Bounding
2-3
20 yards
2-5 minutes

180-Degree Jumps
2-3
3-6
2-5 minutes

*Try to do these toward the beginning of the workout as they are particularly taxing.
BEGINNERS
For the first two weeks, take time to learn the exercises, simply going through the motions of the exercises slowly and completely to get the hang of it. Do one set of each, leaving 2-3 days of rest in between for complete recovery. After those initial two weeks, begin powering up into maximal effort, keeping your sets to two and your reps to 3-4.

INTERMEDIATES
As you improve and being to increase your output, you can increase your reps to six and your sets to three.

ADVANCED
Now shoot for the moon. Try to jump higher, throw further and cover more distance with each and every rep. you may regress to the 3-rep range for a while as your body again has to adapt to a stronger stimulus. But don’t be discouraged! It only gives you a higher standard to shoot for in the coming months.

PLYO-PLANNING
Since plyometrics works very specific explosive muscle groups, it is well-paired with endurance activities such as cardiovascular training and/or low-key weight training on the same day. “Just do them first, and make sure you’re fully rested before doing them again,” says Kraemer. “If you’re fatigued, you won’t be able to give it your all and won’t be training the correct muscle groups.”

Leave at least two days of rest in between plyometric sessions to ensure full recovery, remembering that the more exercises you perform, the longer your recovery interval will be. If you choose to do plyometric more than twice a week, limit your exercises per session to 1-2 instead of 3-4 to ensure adequate recovery time.

Also avoid doing more than two plyometric sessions per week for the same body group. If you’re doing upper and lower body plyometric on both days, be sure to choose different exercises for each session. “Also switch the order” suggest Kraemer. “If you do lower body first on the first day, do upper body first on the second day.”

For all your exercises, keep the rep range fairly low. “Generally, it stays between 3-6 reps per set, depending on how fatiguing the exercise is,” says Kraemer. “If you can get more than that, you’re probably not doing it right, are not recruiting the muscles you’re trying to get at and are generally wasting your time.”

Most important of all, remember to rest completely between each set of plyometrics. “You have to realise this is not a conditioning programme or an endurance test, it’s a neurological recruitment activity,” says Kraemer. “You’re working at maximal effort each time and have to recover completely to be able to work at your maximal capacity in the next set. You almost have to learn to be lazy!”

RULES AND REGS OF PLYOMETRICS

ALWAYS do a 5-10 minute dynamic warm up, such as biking, walking, jogging or skipping before beginning your plyometrics.
STRETCH after the plyometrics and not before. “You’ll stretch out the elastic component in your muscles, reducing your capability for he maximal power output,” point out Kraemer.
WAER athletic shoes with good lateral stability, proper arch support and a non-slip sole.
TRAIN on forgiving surfaces such as a good shock-absorbing track, basketball court or grassy area.
PROPER form is imperative. For lower body exercises, land softly on the balls of your feet, bending through the knees and hips to avoid injury. (If you hear smacking, slapping and general raucous noise coming from your foot area, you’re landing too hard!) When performing the upper body exercises, avoid hyperextending the shoulders and elbows, and focus on recruiting your core muscle (abs, lower back, and obliques) to add power.
KNOW your limits and listen to your body. If you’re too sore or tired from heavy lifting session or a previous plyometric workout, forego additional plyometrics in favour of some cardio or light strength training until you feel less fatigued.
There are millions hits on the internet search drive for Wellness – from mental to physical health, cardiac fitness, cancer, yoga, how to overcome certain ailments such as diabetes, hypertension, obesity, stoke, and tips on weight loss and how to grow taller, with many other ideas getting honorable mention. It takes quite a bit of research to find any one site that has so much to offer on all these fronts, let alone one that can combine all the needs for your innermost wellness – joy, bliss and beyond. For wellness’ sake you can stop looking out there, and take some time for yourself, a sort of one-stop-shop: Balanced Lifestyle Wikipedia.

Also, stay informed about genuine reviews of the trendy products like Lean Belly Breakthrough, Grow Taller 4 Idiots, bioptimizers masszymes and many more to nourish and transform your everyday self.

Article Source: http://EzineArticles.com/expert/Andy_G/2325820

Article Source: http://EzineArticles.com/10041797

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6 Weight Loss Tips for Everyday Life

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Plain text version:

1. Drink more water. Water keeps us feeling full and can stave off feelings of hunger. It also helps your body more effectively digest and recover from exercise and activity.
2. Brush after eating so that you’re less likely to fill up on empty liquid calories like juice and soda to preserve the “just brushed” clean feeling in your mouth!
3. Consume protein. Make sure that every time you eat, you’re getting protein. It makes you feel fuller than fats and will help you body burn more fat at rest.
4. Drink green tea. It’ll boost your metabolism helping you to burn more calories, plus it is rich in antioxidants!
5. Eat off smaller plates. Create the illusion of more food fooling your brain into not overeating by using smaller plates for your meals.

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.

Is Barefoot Training Right for You?

Do you suffer from Plantar Fasciitis, or Heel Spurs? Do you have fallen arches or pain in the ball or heel of the foot?

Go Barefoot with Elevate Fitness

We can help you learn to strengthen the feet and take back your ability to hold yourself in good posture.

Your feet have been trapped in your shoes for all these years, your foot muscles have become weak and your foot and ankle joints have become stiff. Your feet are your base of support and your connection to the earth; if they’re not strong and flexible … imagine how your overall movement will suffer!  We will help you strengthen your body from the ground up – without the external support and control of a shoe. Training barefoot will feed your central nervous system valuable information and improve your balance to help you develop graceful and efficient movement.

Our program is designed to present the latest research in barefoot science as it relates to restoring foot function, corrective exercise, and athletic performance.

We strengthen the feet from the ground up…. Using the strength of the foot to strengthen and stabilize the ankle, knees, hips and low back as it all connects to your core. Learn how barefoot training can change foot structure, improve neuromuscular activation patterns and reinforce integrated movement patterns of the lower extremity.

Come see your Certified Barefoot Trainers  (Evidence Based Fitness Academy) Barb Delaney and Maurita Marley at Elevate Fitness.

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Have you ever seen those straps hanging around the club somewhere, and maybe you’ve even seen someone doing an exercise while hanging from them, and wondered what they are and why the heck they’re in the gym? Have you heard people mention TRX Training and wondered what the heck they’re talking about?

It seems like with all of the expensive equipment with fancy gears and levers all over the place that a set of canvas straps hanging from some monkey bars are pretty low tech, and therefore probably not great gym equipment, right? Not so fast. (Also, keep reading, there’s a free session offer at the bottom of this post!)

We talked to Level 1 TRX Certified trainer, Raelynn Baumann, who is also Personal Training and Pilates Certified, about TRX Training so that we could better understand what it is and why it’s in Elevate Fitness clubs.

Q: How and when did you first hear about TRX Training and what attracted you to it?

A: In 2010, I saw TRX in a Men’s Health magazine (yes I read that) and I was intrigued by the fact that you only used your body weight with it, and people were still raving about the quality of the workouts they were doing.

Q: What made you decide that TRX was a tool you wanted to be able to offer to your clients as a Personal Trainer?

A: As soon as I trained on The TRX myself I knew it was my new favorite way to train and would be great for clients too. Anything that can get me personal results, I know that it can work for my clients, too. And I’m always interested in bringing my clients the newest and most effective training modes.

Q: So you personally train on TRX? Why?

A: Yes, everytime I workout I use the TRX, whether it’s a full workout on the straps, or I just hit a body part or two, or use it to stretch out after a session. it’s a compliment to any workout/exercise you do. And it’s working your core 100% of the time you use it, and I really love that.

Q: What makes TRX different than working with weights or machines?

A: With TRX, you ARE the weight or machine! Just by moving your feet closer to or further from the anchor point, you make the exercise harder or easier. It’s pretty basic – 2 straps, and you are only supported by your hands or your feet, depending on the exercise.

Q: It sounds really interesting. So, who should incorporate TRX into their fitness routines?

A: Honestly, everyone!

Q: How did TRX come about?

A: Rope training has been around as early as the 1800s. Randy Hetrick, a former Navy Seal and Stanford MBA graduate, developed the Total Resistance eXercise (TRX) equipment and the associated Suspension Training bodyweight exercises in the 1990s, and started marketing it in 2005.

Q: Are you certified in TRX? Why bother getting TRX certified when you’re already a certified personal trainer and Pilates instructor?

A: Yes, I’m certified. It’s always best to workout with a certified trainer so you are taught the exercise correctly, with proper form to minimize the risk of injury. TRX training uses your muscles differently than traditional strength training, so it’s helpful to work with someone who’s been trained to maximize that effect and get you the best possible results.

Q: As I mentioned, you’re also Pilates certified. What do Pilates and TRX have in common and what makes them different?

A: Good question. They actually have a lot in common. A lot of Pilates instructors love the TRX. Both work on core movement, lengthening and strengthening. TRX is a set of straps, in which either hands or feet are suspended. Pilates is a method which can be done on a mat, or on various pieces of equipment such as a reformer, or chair and barrels. Both can be done almost anywhere.

Q: What advice do you have for someone who’s interested in TRX but hasn’t ever tried it?

A: Find a certified instructor. Have an open mind, your body is the only machine you’ll be using. All exercise can be tweaked to your own desired level of difficulty.

Q: Thanks so much for taking the time to answer our questions. Is there anything else you’d like to share with our readers about TRX Training?

A: TRX is low impact and will help increase your lung capacity. Your core is challenged through the entire workout. The TRX reduces time spent moving from machine to machine as well. I can’t say enough about TRX, if you haven’t tried it out yet, you should. Come on in to Elevate Fitness and let me get you on the straps to try it out!

Try a complimentary training session (first-time clients, aged 18 and over, local residents only) to learn more about TRX. Some restrictions may apply.

We’re a highly visual culture. Instagram and Snapchat prove that what we love most about social media are the photos. And that’s probably because, as Fast Company tells us, we remember more information when it’s associated with images. It’s a phenomenon frequently referred to as the picture superiority effect.

Often times, when people begin a weight loss or fitness journey, they’re initially motivated by a shocking visual: catching a glimpse of themselves in a mirror as they walk by, being tagged by a friend in an unflattering Facebook photo or glimpsing back at photos that showcase their more ideal physiques.  

Data is good – don’t get us wrong. It’s incredibly motivating to see numbers change as you work through a weight loss program. But the numbers on the scale can be so misleading. Muscle weighs more than fat. So one pound of muscle takes up less space than one pound of fat. Think about that for a minute: you might physically take up LESS space but weigh MORE on the scale if you’re involved in an effective training program. That’s why so many personal trainers prefer tape measures and calipers to scales. Inches and body composition mean so much more than your body’s relationship with gravity expressed in numeric form (which is all weight is when you really think about it).

Lauren Usherwood, a certified personal trainer at Elevate Fitness in Liverpool, NY says, “The scale can lie. I’ve had clients that have impacted their health and fitness positively in every way imaginable, who weighed more after they trained with me than they did before. BUT what the scale doesn’t show you is that they dropped dress sizes, or they played sports they hadn’t been able to play since high school. Body circumference measurements and body fat percentages tell you way more about a person’s body changing for the better than a scale can.”

At the same time, fitness professionals will warn you that you should have some sort of metric that you’re measuring as you complete any fitness program so that you can ensure the effectiveness of that program and make adjustments as necessary to make sure you reach your goals. And most of us can’t do our own circumference measurements, and we certainly can’t measure our own body fat percentage.

One option is photos.

“Photos are great,” says Mark Clary, a Program Director with over 30 years experience in the health and fitness industries, “getting a full body photograph that shows your body as is, without filters and flattering angles and special lighting will give you the best visual starting point for tracking your progress.” It makes sense, after all, before and after pictures are the most common way for people to share their success when it comes to weight loss.

But maybe you don’t have a timer on your camera or a tripod to get a full body shot. And maybe you’re not comfortable asking someone to take a photograph for you. We get it, it’s not always a practical suggestion. That’s where technology is starting to offer some interesting solutions, like 3D Body Imaging and Composition Analysis.

In less than a minute, this technology can scan your body, create a 3D digital image and take hundreds of body circumference and body composition measurements to give you both a visual AND relevant data to establish your starting point and track your progress as you work toward your goals.

Think about it – you wouldn’t want a surgeon going to work on you without first carefully assessing your condition and THEN creating a plan for you – why should the gym be any different? Why waste your time doing exercises or participating in a program that isn’t the right one for your body or your goals?

Elevate Fitness Clubs in Liverpool and Dewitt, NY are now offering 3D Body Imaging and Composition Analysis on site. Members working with a personal trainer in one-on-one personal training programs will receive monthly scans to track their progress and document their results. Members with VIP status will also get monthly scans. But what about the rest of us? Well, the good news is a) you don’t have to be working with a trainer or a VIP member to get a scan and b) right now, through the end of the year, you can get 50% off body scans! Fill out the form below to request more information or to schedule your body scan and composition analysis today!