Syracuse Fitness Center

Fitness Tip of the day: Do not use sweat or pain as a gauge of a workout being good or not. Sweat has absolutely nothing to do with the quality of a workout, and fitness should never be painful. Train smart to achieve balance and longevity.

Full body strength workout, no weights or equipment needed. This workout will train push-up strength, core strength, and lower body mobility. We finish off with a couple minutes of cardio to get the heart rate up and boost your metabolism. Remember to like and subscribe to my YouTube channel so you can see the workouts as they are posted every day. https://youtu.be/uqlap_R2LFg

Do you have tight hamstrings? Or maybe you are looking for a yoga class to decompress after a long day but can't make it to a studio. If that sounds like you then this video is right up your alley. Check out my full body hamstring class to give your body the self care it needs. https://youtu.be/xLmScjte0C0

Dishing out my love for movement through fitness classes on my YouTube channel. Here is a full-body stretch class that can be done by following along with me and it only takes about 20 minutes. Treat yourself this weekend. https://youtu.be/EXuumgW15yM

Fitness Tip of the day: Do not compare your day 1, 2 or 50, to someone else year 5. Be patient, before you know it you will be laughing at day 2 you. Muscle memory is the greatest gift the human body can give us, be patient, and enjoy the ride. You don't need to put extra pressure on yourself.

The Russian twist is a great core exercise that you can do in the comfort of your own home. Here are my favorite variations, including a modification and a couple of progressions. Let me know if you have any questions. https://youtu.be/zz-M2AcNJwc

I bet this stretch will feel GOOD after a weekend like this that went by in the blink of an eye. Holiday season during a pandemic will cause some real stress to anyone. Release some tension before bed with this great stretch. Notice that my hand is about two inches higher than my shoulder, this helps get a deeper stretch for those who need it. Remember that stretching is a time to relax and release. Make sure to breathe when stretching, and always go in and out of each stretch nice and slowly. I recommend 30 seconds on each side. Good night, world!

A medicine ball is a rather inexpensive and beneficial piece of fitness equipment. You can get them pretty cheap compared to machines and some weights, plus, they are still available online and at most stores. They come in different weight and size so there is something for every person and every workout. When I first got into fitness seriously about 10 years ago I was very big into medicine balls. I would do nothing but calishtenics and med ball workouts. Now a days it's mor...e calishtenics and resistance bands but I love the benefits of a med ball so I never forget where I came from. I wanted to share this full body workout to give you an idea of what can get done at home with a piece of equipment that costs under $40. You don't need an expensive bike or treadmill, and you don't need an elaborate home gym to get a functional workout in a few days a week. All you need is your bodyweight, a clear plan, and a simple tool if you want to spice it up a little bit. If you already have a medicine ball at home give this full body workout a try. If you don't have a medicine ball you can still do this workout with your bodyweight, a light dumbbell, a heavy book, or even a milk jug full of coins. Get creative if you need to. 30 seconds of work/10 seconds of rest: 2-4 times Standing russian twist Awkward push-up with MedBall Russian twist Squat to press Suitcase crunches www.syracusefitnesscenter.com https://youtu.be/3KCfiNf7zJ4

Every day vibes!

New blog post up! Get the help you need to take your home workouts to the next level!! https://www.syracusefitnesscenter.com//failure-happens-in-

Do you love circuit training and want to learn how to better add it to your home workouts? In this video I explain the best version of circuit training to use at home, check it out and let me know if you have any questions. https://youtu.be/fpZn-yxD4kU

Happy Sunday, everyone! I put together another full body workout video for you to follow along with. I explain and demonstrate each exercise before doing them along with you. If you are missing the instruction of a group class setting this is a perfect way for you to workout this weekend. Give it a try and don't forget to tag or share with your friends so we can spread the joy of quality movement this holiday season. https://youtu.be/GuszsZcYLgc

Happy Sunday, everyone! Here is a full body workout that can be done in the comfort of your own home with absolutely no equipment. I have posted all of these exercises over the past couple of weeks so there are video demonstrations in my profile if you don't know any of the exercises. You can control the difficulty and length of this workout. Complete it 2-4 times depending on your own fitness level. Let me know if you have any questions but make sure to enjoy some time treat...ing your body. If you are looking for accountability and programming to make your home workouts more consistent and productive then you could benefit from my online personal training program. With over 100 exercises available to the student you will find new and challenging movements to improve your health and fitness. This program will have you feeling better both mentally and physically which could be exactly what we need to finish off this stressful year. I am offering 15% off for the month of December only. Visit syracusefitnesscenter.com for full details.

Getting creative with my exercises while filming for my online students. I pride myself on challenging my students and pushing them towards their limits, but not passed them. Once we have a solid foundation in certain exercises it's time to add a different dynamic to it. Tree pose side plank is a fun way to switch up a basic side plank but it's not so advanced that it's dangerous. Sometimes it's nice to fumble around with new exercises, it keeps grounded and teaches us not to take ourselves so seriously. Give this fun variation a try and let me know how you like it. Happy training, folks!

THIS CORE IS ON FIIREEEEE! Check out this quick core workout that's guaranteed to give you a burn. It can be done as part of a workout or it can be used as a warm up to fire up the body before your workout. There are two exercises in this sequence, the goal is to do them back to back, two times in a row. If you have to rest because your form is worsening that is ok. I am showing the harder version that uses 10 reps of each exercise. To make it a little easier start out doing... 5 reps of each exercise. Here are the two options: Beginner Straddle crunches- 5 Straddle hip lift-5 Straddle crunches- 5 Straddle hip lift-5 Intermediate/Advanced Straddle crunches- 10 Straddle hip lift- 10 Straddle crunches- 10 Straddle hip lift- 10 www.syracusefitnesscenter.com

Have you ever thought about warming up your ankles and knees before a workout? Our feet are the main connection with the ground so of course the ankle and knee is going to take the brunt of the action so of course we want to protect them. Warming up the joints of the ankle and knee will not only make you feel better and more prepared but it will significantly reduce the risk of injury. Don't overlook a very important part of your warm up, give this quick little sequence a try on each side. Another effective way to build up strength in your ankles and feet is to walk barefoot or by wearing minimalist sneakers. Thick soled, stiff sneakers make your feet weak and immobile. Try @vivobarefoot to take your foot strength back feel more connected to the ground than you ever have.

I love exercises that don't just target more than one muscle group at a time, but also hit strength and flexibility at the same time. Push-up to pike is a great example of this. If you are someone who is working on your push-ups from the modified position you can still take advantage of this exercise, just do the push-ups from your knees and come up to a plank and then start walking your hands to your feet. Remember to keep your hands flat on the ground, and bend at the knees if the movement puts too much tension on your hamstrings. ONLINE PERSONAL TRAINING IS 15% OFF for the month of December. Visit www.syracusefitnesscenter.com for details.

What does a home gym look like to us? Bands for pulling and mobility work Kettle bell for leg strength Jump rope for cardio... Sliders for core and mobility Yoga blocks for stretching and recovery Acumobility ball for soft tissue work These tools all cost around $100 or less and would be everything you need to do a beneficial full body workout. They provide balance and variety but they will not over complicate things. You do not need to fill your house with expensive equipment and heavy weights, you just need the right guidance with the right tools. I am offering 20% off of my online training until November 1st. If you want to take your fitness to the next level in the comfort of your own home, this program is for you. If you want to be prepared for another potential shut down in case you can't go to the gym, this program is for you. If you are looking for guidance on how to start taking control of your own workouts using your own bodyweight, this program is for you. Visit www.syracusefitnesscenter.com for more information or feel free to contact [email protected] with any questions.

This is one of our favorite stretches over here at the Syracuse Fitness Center. Our students choose from numerous different variations to stretch their lats and side body after a tough pull day. Start from table top position, which means your hands are under your shoulders and your knees are under your hips with your back flat. Extend your right arm out in front of you and go on to the pinky edge of the hand. Your other arm will bend and the hand stays flat under your shoulde...r. Press the pinky edge of your right hand into the floor and pull it towards you without actually moving it. You want to send your arm pit towards the floor while trying not to let your elbow touch the ground. This is a very helpful stretch to release the upper body and even help with overhead shoulder mobility. This will also benefit those who work at a computer frequently, it could be your desk therapy. Do this for 30-40 seconds on each side. www.syracusefitnesscenter.com

Today's exercise of the day is prone chest lifts. This is a much needed bodyweight exercise because it targets the back muscles that tend to be a common weak area for a lot of us. Strengthening these muscles is great because it helps with posture and creates balance from all of the front body strength work that we go through. These muscles also tend to be weak in individuals who are at a computer or drive a lot. This exercise is perfect for beginners as well as athletes beca...use it can be used as a warm up or part of a workout. If you are new to working out then you are going to want to do these as part of your workout. If you are more advanced then these can be tossed in as part of your active warm up to get ready for your workout. In the video I demonstrate the hardest variation first by placing my hands overhead. To make this movement a little easier I demonstrate by reaching my hands behind me during the chest lift. Choose the variation that is best for you. Give these a try by adding them into your routine two or three times a week and let me know how it goes. As always feel free to reach out with any questions. www.syracusefitnesscenter.com

Fitness does not have to be complicated to be effective. During these difficult times of uncertainty it is important to know that you do not need machines or heavy weights to maintain a strong and healthy body. Using a bodyweight program with an educated approach while including props and tools like medicine balls, battle ropes, and light dumbbells will give your body everything it needs as long as there is balance between pushing and pulling. Syracuse Fitness Center offers numerous opportunities to get an effective workout without any heavy weights or complicated equipment. From in person personal training and group classes to online personal training and Zoom classes, we have something for everyone. Visit www.syracusefitnesscenter.com for more details.

The goal at The Syracuse Fitness Center is to use our experience and education to help people feel their best and live their best. To do that I put myself in your shoes to understand what I needed when I was in your position, and how I went about accomplishing it. Using techniques and programs that I've learned from some of the top professionals in the industry, it's my honor to bring out the best in you. Give this exercise a try to target some of the weaker muscles in our bo...dies, the psoas. This muscle is important for hip health and strength, especially as we get older. Having strong hip flexors will help maintain a strong gait and reduce the risk if falling in older individuals. This is one exercise that is beneficial for people of all ages! The video shows two versions. The harder version with your hands between your legs and the easier version with each hand on the outside of your leg. Choose what is best for you and work on it consistently three days a week for one month. Let me know if you have any questions. www.syracusefitnesscenter.com

Is your son or daughter missing out on gym class and physical activity due to remote learning? Our private training program for children is designed to help them release their energy in a fun and educated setting. We practice climbing, swinging, jumping, and more. Your kids will grow in both mind and body with Syracuse Fitness Center's Little Ninjas Private Training program. Ages 7 + Visit www.syracusefitnesscenter.com for more information.

Today's movement of the day is one of our favorite stretches. It's perfect for anyone who works at a desk all day or drives for a living. This stretch targets the pec muscles which are responsible for tightness that could result in rounded shoulders. Give this a try for 20-30 seconds on each side, once or twice a day. www.syracusefitnesscenter.com

Wednesdays movement of the day! Give your spine some love with cat, cows. From table top, press the center of your back to the ceiling and tuck your chin, this is cat pose. Inhale and lower your belly button towards the floor while looking up towards the ceiling, this is cow pose. Return to cat. These two poses are the exact opposite of each other, think of reversing each position to move back and forth through them both. www.syracusefitnesscenter.com... @vivobarefoot @andyjackson549

Check out this weight free work out that can be done without a gym in under 30 minutes. It targets your entire body while building strength and endurance. Intermediate version (As shown) Diamond Push-up 5-10 reps Elevated Split Squat 10 reps each leg... Knee slides 10 reps each side Beginner Version Modified diamond push-up or Push-ups Reverse lunges 10 on each side Straight arm plank 40 seconds Complete for a total of 3-5 rounds. Don't forget to warm up before and stretch after. Feel free to reach out with any questions. www.syracusefitnesscenter.com @vivobarefoot @andyjackson549 Music by @meistermurray

Have you ever actually been taught how to do a push-up? Most of us have not. Since it's looked at as a basic exercise it often gets skipped over when it comes to instruction. Make sure you follow these tips when doing your push-ups to ensure a healthy movement with full range of motion. Perfecting the form of your push-ups will reduce the chance of shoulder pain and build shoulder strength for more difficult exercises down the road. www.syracusefitnesscenter.com

We are new on Yelp and positive reviews go a LONG way in helping us reach new people to help on their fitness journey. If you have a second and can leave us a review it would be greatly appreciated.

Don't forget about our Bootcamp class Tuesday through Friday every week from 9:30-10:30 am. This interval training class will increase your heart rate while challenging the strength and endurance of your entire body! NEW STUDENT SPECIAL... Receive a free class after you sign up for your first class at Syracuse Fitness Center. Valid for any group class on the schedule, offer expires October 31st. Visit Syracusefitnesscenter.com to register for your class!

This is great information!

Little Ninjas Private Training Start them young, and start them right! Did you know that we have been training children from the ages of 8 to 18 for the past 5 years? We help them with their physical strength and mental fortitude. We challenge them with a patient, educated approach, and we have a lot of fun in the process! Our kids program helps build strength and confidence through skills like running, jumping, climbing, swinging, squatting, pushing and pulling. It is les...s like a personal trainer to client relationship and is much more like a mentor program. Patrick is a role model, he teaches lessons that are valuable in and outside of the gym or sport. Contact us to get your little ninja started this fall! Our little ninja, Alfred has become a master at swinging over the past few weeks. He loves the rings and the ropes, he works hard and gives his all when he's at The Syracuse Fitness Center. Great job, Alfred!