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Not a member yet? Try Elevate Fitness for FREE!
You’ve probably heard of walk to run programs. You may even have seen them in the app store on your smartphone or heard about a co-worker or neighbor who used on to run their first race. When it comes to exercises that everyone can do, running immediately pops to mind for most people. Running is something most of us learn to do at a very young age, it requires almost no equipment (really, all you need are some sneakers) and you can do it almost everywhere. The appeal of running as a simple, go-to exercise is easy to understand.
But running is also a highly beneficial activity. From weight loss to disease prevention to increasing your heart health, the benefits are well documented and a quick Google search will provide you with hundreds, if not thousands, of unique benefits that running can provide you.
But let’s be honest – we did a lot of things effortlessly as kids that aren’t so effortless as adults. Not only that – our bodies were probably able to take a little more wear-and-tear when we were younger. That means that when we’re re-introducing running into our lives as adults, it’s important to learn the proper techniques and to use a training program that is both beneficial AND kind to our bodies.
Walk to run training programs abound. You can download apps like “Couch to 5K” to your smartphone for a couple of bucks and follow a simple plan that takes you from someone who only runs when being chased, to someone who runs happily.
The problem with these apps, or programs torn out of magazines, though, is that they lack customization. Maybe you ran in college but haven’t laced up in 20 years and you’re looking to get reacclimated. Maybe you’re ready to make a significant lifestyle change after a lifetime of being sedentary. Or maybe you’re just looking to lose a few pounds and prepare to run a 5K for a charity that’s near and dear to your heart.
Elevate Fitness in Dewitt and Liverpool, NY recently introduced their Walk to Run programs under the direction of former Y Running Coach, and now Elevate Fitness Director of Running, Kevin Collins. Collins has coached thousands of Central New Yorkers from elite athletes to seniors looking to reverse the ills of aging. What Kevin brings to the table that apps and articles can’t, is a personalized approach to coaching using years of science-backed training and research and personal experience.
Collins describes his Walk to Run program this way: “Walk to run is a 10-15 week program instructional program that bridges the gap between walker and runner by teaching core principles for progression and lifetime maintenance. When you finish the program you’ll be equipped to handle a daily 15 minute run without stopping – which is what we consider to be the baseline for all running progress!”
Walk to Run is a part of the Elevate Fitness Run Club. Some quick Run Club facts:
If you’d like to learn more about how Collins can help get you “up and running” just fill out the short form below and he’ll reach out and tell you more about the Walk to Run and other Elevate Running programs!
Happy Monday! Here’s today’s Workout of the Week. This week it’s a bodyweight workout created by David, Ari, Jeff and Mallory, personal trainers at Elevate Fitness in Dewitt, NY.
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Happy Monday! Here’s today’s Workout of the Week. This week it’s a tire-based workout created by Dante and Lauren, personal trainers at Elevate Fitness in Liverpool, NY.
Workout: Aim for 3-4 sets of each exercise, completing one full circuit at a time before repeating an exercise.
Exercise One: Tire Flips (aim for at least 4 – 5 flips)
Exercise Two: Box Jumps on the Tire (aim for 10 reps per set)
Exercise Three: Step Ups on the Tire (aim for 20 reps, or 10 with each leading leg)
Try varying things like speed, reps and rest time to get the most out of your workout. Want to get a little one-on-one to get the workout right? Get a complimentary (restrictions apply) workout with a certified personal trainer. Just fill out the form below!
Want to try a session with a personal trainer? Fill out the form below. Some restrictions apply.
Ever wondered how periodization in exercise can help you get better results? No, neither have we. Most people don’t even know what periodization is, let alone have any idea how powerful a tool it can be when it comes to getting results from your fitness program.
In order to understand why you’d want to seek out a program that includes periodization, first, we need to understand what periodization is. Here, certified personal trainer Kulaa Bacheyie explains what periodization means with regard to exercise and why it’s important:
Here are the top 3 ways you can make sure to include periodization in your fitness program to increase your results:
In the end, we don’t think you have to get all scientific to get a great workout, but we do think there are things that a good training program should include. Instead of taking on the extra work of learning and applying the principles of periodization to your workouts try a session with a certified Elevate Fitness Trainer or sweat it out in one of our expertly designed group fitness classes.
Your body will thank you.
Want to try a session with a personal trainer for FREE? Fill out the form below. Some restriction apply.
Not a member yet? Try Elevate Fitness for FREE!
Jason’s Full-Body Kettlebell HIIT Workout
I like this workout for a number of reasons:
Timed Interval Workout:
Repeat this circuit 3-4 times.
No Clock/Timer? No Problem, Try This:
Repeat this circuit 3-4 times.
Want a customized workout for your body and your goals? Book a complimentary session with a personal trainer for first-time clients by filling out the form below. Some restrictions apply.
Chances are if you follow fitness trends, or you’ve picked up a magazine in the past year or two, you’ve heard of HIIT Training. HIIT stands for high-intensity interval training and it’s been steadily gaining momentum on the fitness scene for a couple of years now according to Walter R. Thompson, a research physiologist at Georgia State University and president of the ACSM.
So why is HIIT so popular? Well, “it works,” says Dr. Robert Sallis, a family and sports medicine physician with Kaiser Permanente Medical Center, in Fontana, Calif. The body’s response to that is to function more efficiently, he says, so it allows us to get into shape quicker than moderate-intensity exercise.
HIIT workouts are typically no more than 30-minutes long, because of the higher intensity level they don’t need to be, and can be more effective than steady-state workouts twice as long or longer. Even better, HIIT workouts trigger something called the afterburn effect.
The afterburn effect is technically excess post-exercise oxygen consumption (also referred to as EPOC). Several studies indicate that the intensity level of your workout can trigger EPOC, causing your body to burn a higher number of calories following exercise. Exactly how effective the afterburn effect is has been hotly debated in the fitness industry, but one thing that can’t be debated is the success rates of people who turn to HIIT training to get real results, real fast.
Examples of people who’ve used HIIT to change their bodies are as easy to come by as a quick google search, like Lauren who lost 65 pounds thanks to the exercise trend. Some people pay for expensive boutique fitness classes to get their HIIT fix, but fortunately, you don’t have to shell out big bucks for HIIT training.
The most common strategy for designing a HIIT workout is to choose exercises that work large muscle groups, and preferably multiple muscle groups at the same time, says Lauren Usherwood, a Certified Personal Trainer at Elevate Fitness in Liverpool, NY.
You take those exercises and you put them into a sequence where you’re performing an exercise for 30-45 seconds followed by a rest period of 15-30 seconds and then moving on to the next exercise, she says.
A workout might involve a single circuit through those exercises or multiple circuits depending on the number of exercises you’re using and the length of the workout you’re designing.
So, let’s say you like what you hear and you want to give HIIT training a go? Where to start? Well, you can easily search the internet for some simple HIIT workouts you can do on your own. You can try out an Afterburn class at Elevate Fitness (included with many membership types, check out Dewitt’s schedule here and Liverpool’s over here) or you can have a trainer design a HIIT workout specific to your goals.
Whichever way you choose to go, we recommend using a heart rate monitor so that you can see that you’re alternating your high-intensity intervals with short bouts of recovery. This is what a HIIT workout using the MyZone Heart Rate Monitor might look like:
Elevate Fitness in Dewitt offers Afterburn classes, a great HIIT workout:
So will you be trying HIIT training? Or do you have your eyes on another fitness trend in 2018? Tag us on Facebook, Instagram or Twitter and let us know what trends you’re excited to try! And check out Jason’s Kettlebell HIIT Workout while you’re at it!
Not a member yet? Try out Elevate Fitness for FREE!
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?
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.
Try your first class for FREE by filling out this short form:
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!
In this post, we’ll focus on workout modes for people looking for time saving workouts.
In an ideal world, we’d all have all the time we need to meet all of our goals:
But where time is concerned, for most of us, we’re living in anything but an ideal world.
So how can we make sure that we’re getting the most out of the time we do have to spend in the gym? How can we make sure that we’re using our time as effectively and efficiently as possible to get the best possible results? What are some workable tips for time saving workouts?
We know that the perfect fitness program consists of four key components:
The most common mistake that people with tight schedules make is by limited their focus to only one or two of these components instead of figuring out how to incorporate all four into their full schedules. A great time saving workout includes at least three of these components. So let’s figure out how to get the full benefit of all the components while still getting in and out of the gym as quickly as possible!
As an example, let’s assume that you have 30 minutes to workout, three days a week. How can we make sure that you’re getting maximum benefit from that time?
When you work with a personal trainer, they’ll adjust your workouts using four important variables:
In this case, we can eliminate frequency (because we’ve already established that we only have three days a week) and duration (because we only have half an hour to spare on our gym days). If you’re looking for the most time saving workouts possible, definitely consider working with a personal trainer.
That leaves us with mode and intensity – these obviously become our most valuable tools in creating the ideal workout for our full schedules.
Intensity is simply how hard you’re working, or how much effort you’re expending in your workout. The more effort required of you, the higher the intensity. Making sure your intensity is appropriate to your goals is key in making the most of your gym time. We HIGHLY recommend heart rate training as an ideal way to monitor and adjust your intensity to your goals. Read more about heart rate training here.
If your goal is weight loss, the ideal intensity is to be working in the 80-90% range of your maximum heart rate, as this will trigger the afterburn response in your body, allowing you to burn more fat at rest in the hours immediately following your workout than you would otherwise.
What is mode of training? Simple – it’s the manner or way in which you’re choosing to exercise. Spinning Class is a mode of exercise, running on the treadmill is a mode of exercise, lifting weights is a mode of exercise, etc. So mode become important in this scenario because we want to choose the modes of exercise that will give us the biggest bang for our buck and offers the best opportunities for time-saving workouts.
For most individuals who are looking to lose weight, or simply tone up, the best option for mode of exercise is going to be interval training. Interval training consists of alternating periods of high-intensity work and recovery. By increasing intensity, we’re getting cardiovascular exercise, and by making the exercises we’re doing full-body bodyweight exercises (think burpees and jump squats and pushups). Interval training is the basis for the very popular HIIT (high-intensity interval training) workouts you see everywhere.
Interval training allows us to address both cardiovascular exercise needs and strength training needs – two of our four components of a successful exercise program! That leaves us with flexibility training and rest/recovery.
We’re going to incorporate these two components in one of two ways:
Either strategy will ensure we’re giving all four components the attention and focus that we need to be successful in the gym.
If you’re looking to see the maximum change in your body with minimal time in the gym – for most of the population, this is going to be the best strategy.
Let’s use a different example and say that you have an hour to spend in the gym three to four days a week. This makes programming your workouts even easier at Elevate Fitness Clubs.
In this case, we’re going to recommend that you combine our popular Cross Training or Group Power classes with our Mind Body classes. (Check out the schedules for these offerings here.)
This option will also address all four components of a solid exercise plan while taking all the responsibility for planning a workout off your plate. Simply use the schedule to determine which classes you’ll be attending, show up, slap on your heart rate monitor (ensuring you’re working in the correct zones during your classes) and watch your body start to change in as little as a month.
It’s easy to turn program design into a super complicated juggernaut that prevents you from ever getting started. Why not sit down with your calendar instead, try to carve out three or four windows a week when you can hit the gym and get started on your journey to your best body ever?
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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.
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