April Workout of the Month

Jump into spring with ELIVATE’s Workout of the Month. This quick cardio circuit lasts only 30 minutes. Complete each movement for :30 with out rest. After all movements are completed rest for a minute and the repeat.  Repeat this circuit 3 – 5 times for a complete cardio workout. Movements:

Lori Harrison ELIVATE Fitness Personal Trainer

Lori Harrison

Corporate Fitness Manager and Certified Personal Trainer

The Mace: A Weapon for Waging War on Weakness and Obesity

History The Mace is at least 1,000 years old and has been used as a war weapon by numerous cultures. In India, the Mace is called the Gada, and has been used as a war weapon, but is also used as a training tool by the Wrestling Gyms (Akhara). The Mace also appears prominently in paintings of Hindu deities, usually …

Rik Brown

“Mr. Maceman”

Training like a warrior: Why a mace or club should be implemented into your routine

First off, just admit you said, “What the heck is a mace?” It’s okay. You’re not alone. I’d bet a majority of readers had the same reaction. Here’s the answer: A mace is a training tool based on an ancient weapon – the gada – which originated in South Asia. It is long and narrow with a weight at the …

CJ Kostranchuk

CJ Kostranchuk

Sales Manager at ELIVATE Fitness, Level 1 CrossFit Coach and Founder/Co-Owner, Coach at The Bar Athletics

Integrating Squats Into Your Client’s Routine

When it comes to squats, there are thousands of things we could talk about – including why they’re such an essential exercise for muscle building, fat burning, mobility, balance and more. But for this article I’m going to keep it simple and focus on ways to integrate squats into your client’s routine. I’m also going to gear the discussion towards …

CJ Kostranchuk

CJ Kostranchuk

Sales Manager at ELIVATE Fitness, Level 1 CrossFit Coach and Founder/Co-Owner, Coach at The Bar Athletics

Is the scapula truly meant to be stable?

In this post we’ll “dissect” the scapular stabilizers, and we’ll discuss why they should first be looked at from a mobility standpoint. When we talk about the shoulder, we need to consider a group of muscles called the scapular stabilizers. Actually the term “stabilizers” is a bit of a misnomer. Nothing about the scapula is truly meant to be “stable.” …

Sue Falsone

PT, MS, SCS, ATC, CSCS, COMT, first female head athletic trainer in any of the four major sports in the US

Is sweating buckets better than a brisk walk?

Feel like your clients aren’t doing enough for their health unless they’re sweating buckets during your workouts? Cut yourself – and them – some slack. Research suggests that longer periods of walking briskly can give clients all the health benefits of running. The surprising findings, published in the American Heart Association journal Arteriosclerosis, Thrombosis, and Vascular Biology, found that a …

Lori Harrison ELIVATE Fitness Personal Trainer

Lori Harrison

Corporate Fitness Manager and Certified Personal Trainer

Workout of the Month – February

Grab a partner and join ELIVATE in February’s Heart-Healthy, Partner Workout of the Month. This 25 – 30 min HIIT workout consists of five partner movements. You will perform each movement for 45 seconds, rest for 15 seconds and then move to the next movement. You will go through this circuit at least 3 times or as many rounds as …

Lori Harrison ELIVATE Fitness Personal Trainer

Lori Harrison

Corporate Fitness Manager and Certified Personal Trainer

January Workout of the Month

Try this workout in your gym. The ELIVATE Workout of the Month for January utilizes Kettle bells and battle ropes. Workout Instructions: Perform all the exercises as a circuit. Perform #1, then #2, then #3. Each movement is performed for :30 seconds with a :05 second transition. Rest :30 seconds between each round.  

CJ Kostranchuk

CJ Kostranchuk

Sales Manager at ELIVATE Fitness, Level 1 CrossFit Coach and Founder/Co-Owner, Coach at The Bar Athletics

Workout of the Month: The 12 Days of Fitness

The “12 Days of Fitness” workout starts easy, but gets progressively harder with each “day.” This 20-30 minute workout is based on the famous holiday song and it follows the same repeating pattern, adding a new exercise each time through. See below for the list of exercises and the number of reps for each. Follow the pattern of the song to …

Lori Harrison ELIVATE Fitness Personal Trainer

Lori Harrison

Corporate Fitness Manager and Certified Personal Trainer

Improve your Posture with this Series of Stretches, Part 2

In Part 1 we discussed the importance of stretching the internal rotators of the shoulders to improve: posture energy levels confidence and appearance and reduce: tension headaches shoulder issues neck and back pain In this article we’ll add the wall stretches listed below to this series. As always, please make sure to err on the side of caution when stretching, so …

John Pecora

Dr. John Pecora

ELIVATE Vice President, Managing Editor, Communities and Education