How many of you hate going to the gym because it’s too crowded, your intimated, or you don’t want to get stuck in a long term contract that you can’t get out of?? If you hate running on a treadmill like a hamster on a wheel, outdoor fitness boot camp might be for you. I know I would much rather be outside exercising and enjoying the beautiful New Orleans’ weather.  This is what outdoor fitness boot camps provide.

Fitness boot camps take fitness out of the gym and into our local parks and green spaces. At XLR8 Fitness Boot Camp we are outdoors jumping hurdles, running agility ladders, and meeting new friends who all have one purpose in mind; to get healthy.

A common misconception about boot camps comes from the words “BOOT CAMP”. People think “Am I going to get screamed at?” This is very far from the truth. There is no reason to be scared; you won’t find any screaming drill sergeants!!  You will find a support system with instructors who have an optimistic outlook that says, despite the odds and challenges of leading a healthy lifestyle, the future is promising. Some boot camps are for women only, but other boot camps, like our boot camp is designed for men and women of all fitness levels.

As a boot camp instructor/owner, most of the questions I get are from people who are new to fitness – they feel like they will hold the group back. The thing to know about boot camp is although it’s considered “group exercise” – the majority of boot camps are designed for you to be able to go at your own pace. Believe me, you can put your mind at ease, no one is watching or judging you…other people are worrying about their own ability to perform the best they can.  You do as many repetitions as you can within the amount of time, whether it be 3 or 30. Boot camp instructors are there to motivate you to do your personal best.

So I know you are wondering what types of things do we do in a  boot camp class. Each class is an hour in length. There are no two workouts that are the same.

Workouts include:

cardiovascular, muscular endurance, strength training with dumbbells and body bars. We also take campers through group challenges, partner resistance, medicine ball drills, agility hurdles and ladders, plyometrics and obstacle courses. Tons of repetitions will tone the muscles and the fast pace drills will keep your heart pumping.

RESULT = a serious workout and great calorie burner.

If you are looking for something that reaches Beyond the Gym to get motivated and inspired – you might really want to consider trying out one of the boot camps being offered around town.

When choosing a boot camp here are somethings to keep in mind:

1. Size: Be sure to ask about the size of your class.  If you are not comfortable in large groups and you want to ensure you get more personal attention, I recommend going with a boot camp that limits their class size. You can also check on instructor to student ratio.  It’s possible to have a larger group with multiple instructors.

2. Location: Most boot camps are early in the morning, you do need consider accessibility to where your boot camp class is being held.  A boot camp closer to home will be easier for you to get to…and the distance won’t be an excuse for you to not go.

3. Women or co-ed: Like I already alluded to, some boot camps are co-ed and some are for women only.  If you have a preference one way or the other – this will impact which boot camp you participate in.

4. Cost: Boot camps do vary in cost so ask around and find out what you’ll be getting for what you’ll be paying.

5. Duration: Some boot camps are 4 weeks long, some 6 weeks and some even longer…perhaps a shorter boot camp to try it out is better for you before making a bigger commitment or perhaps you already know you want to commit to losing weight in the next 6 weeks before a big event so you want a longer program.  Who knows! Just know you have options.

6. Read Reviews and Feedback: Do take the time to read reviews on third party sites like Be Fit NOLA to find out what others are saying about the boot camp(s) you are considering.

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Emily Eoffreceived her M.S., in Health and Exercise Science from Louisiana Tech University, as well as, her B.S. in Kinesiology and Health Promotion. She also holds her personal training and group fitness instructor certificates from some of the leading certification programs in the country. As a motivator, role model, and leader, Emily brings nine years of experience in the health and fitness industry to her XLR8 Fitness business.

I walk into the weight room everyday looking for women lifting weights, and repetitively I see only MEN in there. Our culture has traditionally viewed strength and muscles as masculine traits. Myths and misconceptions have been taught to young girls and women to discourage their participation in weight training. Some of these beliefs include such notions as “weight training will make me bulky” or my favorite “I don’t want to bulk up.” Ann wrote a wonderful blog post to dispell the myth and provide us ten reasons to include weight training into our workout routine: Go Ahead Ladies, Add on Some Weight: Weight Training That Is

As a NATURAL female physique competitor and personal trainer I want to also encourage you to pick up some weights – so here is so information on how to get started with weight training!! (that’s me in the picture on the left)

The initiation of any weight-training program, weight machines are usually the way to go for women if you are a member of a gym. They can help decrease injury, increase proper lifting mechanics, and control the speed of the weights. Then you can progress from there to free weights when you feel comfortable.

If your goal is to improve muscle tone…

The best way to improve muscle tone is to challenge yourself during resistance training sessions.  Choose weights that can only be lifted for 8-12 repetitions, 2-3 sets (with a rest period of 30 to 90 seconds between sets).  The goal is to fatigue, or “wear out”, the muscle.  If you can perform more than 12 repetitions, chances are the weight is too light.  Performing more than 12-15 repetitions at a less than challenging weight may not sufficiently fatigue the muscle and thus will reduce the appearance of “tone” or definition.

The amount of time you have to dedicate to a resistance training program will determine the number of days per week and style of program you choose to perform.  For example, if you know that you can dedicate 2 days per week, 30-60 minutes per session to a resistance training program, then you may choose to perform exercises for the entire body on both days.

If you have 3-5 days per week with a range of 15-60 minutes to spare, you could try a split routine.  A split routine can be any combination of muscle groups performed by itself or in pairs or groups.  For example, a 3-day split might consist of back and biceps on Monday; chest and triceps on Wednesday; and legs and core (abdominals and lower back) on Friday.  Remember that rest is just as important as training.  Muscles need at least 48 hours of rest before being worked, or fatigued, again.  A lack of rest will prohibit muscle growth and definition.

Full Body*:  With the exception of the warm-up, perform each exercise in succession with 5-10 seconds rest between each exercise (just enough time to move from one exercise to the next).  Perform 2-3 sets of 8-12 repetitions.  Rest for 1-2 minutes between each set.

Warm-up 10-15 minutes walking or jogging

Leg Press (Legs)

Bench Press (Chest)

Lat Pull-down (Back)

Leg Curl (Legs)

Chest Fly (Chest)

Seated Row (Back)

Lateral Raise (Shoulders)

Arm Curl (Arms- biceps)

Triceps Extension (Arms- triceps)

Abdominal Curl using stability ball (Abdominals)

Low Back Extension (Lower Back)

Stretch all muscles worked to the point of mild discomfort for 1-4 sets,  holding the stretch for 10-30 seconds each.

*You can use machines, free weights, or a combination of both for all or a portion of the above workout.

Believe that strength training is not complicated, believe that strength training is empowering and energizing, try all attempts to get over the barriers, and don’t believe the myths and misconceptions. Women of New Orleans, GET STRONG! Or as Drew Brees would say it “FINSH STRONG”.

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Emily Eoff received her M.S., in Health and Exercise Science from Louisiana Tech University, as well as, her B.S. in Kinesiology and Health Promotion. She also holds her personal training and group fitness instructor certificates from some of the leading certification programs in the country. As a motivator, role model, and leader, Emily brings nine years of experience in the health and fitness industry to her XLR8 Fitness business.

I am amazed a how little my clients and boot campers know about nutrition but, I don’t blame them for it. How is anyone supposed to know what’s good for them when they have Taco Bell Drive Thru Diet telling them they will lose weight if they eat Taco Bell everyday. You need to read the fine print for example: Drive-Thru-Diet® is not a weight-loss program. For a healthier lifestyle, pay attention to total calorie and fat intake and regular exercise. Taco Bell’s Fresco Menu can help with calorie reductions of 20 to 100 per item compared to corresponding products on our regular menu. Not a low calorie food. For complete nutritional information please visit TacoBell.com.

I feel nutrition is an essential part of anyone looking to live a healthy lifestyle. I take the time with my clients and boot campers to answer any questions they might have about general nutrition and refer them to a dietitian if they would like specific meal plans.  I require all my clients to do a food journal for me so I can see  what they are eating and give them healthier options to their favorite foods. I even take trips with them to the grocery store of their choice to show them how to shop for healthy foods.

I believe 80% of what you look like is your diet. You can workout all day long, but you will not truly reap the benefits of a healthy lifestyle unless you change your eating habits.  You will not lose weight by exercise alone if you’re going to go to McDonald’s and order a  Big Mac (540 calories and 29 grams of fat) or those Zapp’s Potato Chips that we all love so much! My clients tell me all the time “You don’t understand; it’s easy for you, you don’t ever eat anything unhealthy.” WRONG! I like unhealthy food as much as the next guy; I do live in New Orleans the capital of yummy fried food and creole cuisine.  I just understand those foods need to be eaten occasionally and in moderation. I try to educate people on how food is meant to be used as fuel for your body. If you eat unhealthy, you will feel unhealthy.

Nutrition and exercise go hand in hand, so it is important to be knowledgeable about what you are putting into your body. Are you fueling it, or dragging it down? In order to answer this, you must go straight to the source – the nutrition label. Looking at a nutrition label can be overwhelming, so here is what you need to know!

Where to find it:

This can be found on the side of a product, or on its original packaging. If for some reason you cannot locate it, or threw out the wrapper, check online. Many products’ websites have nutritional information listed on them.

Start from the top:

Serving Size: This amount will tell you how much of a particular food product constitutes as one serving. Keep in mind that the nutrition facts that follow will reflect only one serving. If you eat more than one serving of the food item, you must multiply the nutrition facts to receive an accurate account of what you are consuming.

Servings Per Container: How many single servings the packaging contains.

Calories: The total number of calories in a single serving. This includes calories from fat, carbohydrate, protein, and alcohol.

% Daily Value: For each nutrient there is a DV, a %DV, and dietary advice or goal. If you follow this dietary advice, you will stay within the recommendations of public health experts. Keep in mind these values are based on a 2,000 calorie daily diet, which may vary for each individual.

Calories From Fat: How many calories in a single serving come from fat. Fat contains 9 calories per gram. Notice : foods higher in fat are higher in calories.

Total Fat: How many grams of fat are in a single serving. Always work to limit or eliminate your trans or saturated fats.

Cholesterol: How many milligrams are in a single serving. Typically the body can make all the cholesterol that is needed. Consuming excess amounts of cholesterol is what may lead to heart problems. The American Heart Association recommends that you consume less than 300 mg of cholesterol each day, and if you have heart disease, less than 200 mg.

Sodium: How many milligrams of sodium are in a single serving. Individuals should aim to consume less than 2300 mg of sodium per day.

Total Carbohydrates: Carbohydrates contain 4 calories per gram. Dietary fiber and sugar also fall under this category. Aim to keep the fiber content high, and the sugar content low.

Protein: Protein contains 4 calories per gram. Protein is not only good for your muscles, but keeps you feeling fuller, longer!

Vitamins: The percentage of your daily recommended value that is in a serving will be listed. Look for foods that have a wide variety of vitamins and minerals that you need for the day.

Ingredients: The most prominent ingredient in the product will always be listed first, followed by the second most prominent, etc. Therefore, if the ingredient list begins with “high fructose corn syrup”, it probably isn’t the best choice. Always read the ingredients on a product before you buy it!

Remember:

Always look for a well rounded food item. If the sugar content is very low, but the sodium content is, say, 1,500 mg, it still isn’t the best for you! Make sure most, if not all areas of the label are healthy!!

Helpful Websites:

FDA Food Labeling/Consumer information

CalorieKing.com

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Emily Eoff received her M.S., in Health and Exercise Science from Louisiana Tech University, as well as, her B.S. in Kinesiology and Health Promotion. She also holds her personal training and group fitness instructor certificates from some of the leading certification programs in the country. As a motivator, role model, and leader, Emily brings nine years of experience in the health and fitness industry to her XLR8 Fitness business.

Mardi Gras 1/2 Marathon 2007

In 2007, I had taken up running to spend more time with my dad. He loves to run and I thought no better way to spend time with him then to do something active and healthy. I was NOT a long distance runner by any means but decided to become one for my dad. I use to run your occasional 5k or 10k for fun, but nothing like 13.1 miles (1/2 Marathon).  Well in February of 2007 I ran my first ever Mardi Gras 1/2 Marathon with my dad.

After completing my first 1/2 Marathon my dad asked me if I would be willing to train for a full marathon (26.2 miles) He said I could pick any destination I wanted to run and he would do it with me. Well of course, Maui popped into my head VACATION!!!! Then I thought about running in the 85 degree heat and that soon my excitement started to fade. Finally I decided and picked the Marine Corps Marathon in Washington D.C.  In October 2008, I completed my 1st Marathon with my dad, who is my inspiration. All 26.2 miles of it!!!

Matt, 35, Metairie

I just started running again recently and hadn’t ran since grammar school.  I usually ride bikes but I was getting bored with doing the same thing and I was looking for a way to burn more calories in a shorter period of time.  I started off just running a mile or two after work.  Each time I ran I would try to push myself a little bit further. I like the idea that running is just you and the ground.  Besides shoes and water, there is no other equipment you have to worry about. Everything else I do in life requires the best and usually the most expensive gear.  With running,  as long as you have a decent pair of shoes you are good to go.  After building up the endurance to run several miles I just wanted to see how far I could go.  I wanted to do the Mardi Gras half marathon to set a goal for myself and follow through with it.  I like having events to look forward to.  Luckily I got to train with a group.  This is the only reason I made it through my long runs. In the beginning I didn’t have the mental or physical strength to run for more than 30 minutes.  Over the weeks I learned that if I believed I could do it in my head, my body would follow.

Stephanie, 32, Metairie

I chose to train for the 1/2 marathon just to prove to myself that I could.  I never considered myself a runner and before this I had never ran more than one mile.  I now realize that with a little motivation and training I can acheive whatever I put my mind to. I have learned that my body can physically endure the runs. I just have to keep a positive mental outlook to complete my goal.

Elizabeth, 27, New Orleans

I am not a person to turn down a challenge. When the challenge came to train for the half marathon, I was willing to accept. I was very unsure that I could even do this being that I had never run in my life. Now through the encouragement of my team, I feel like I am ready to complete the challenge.

February 28th 2010 is the 1st ever Rock ‘n’ Roll Mardi Gras Marathon & 1/2 Marathon and will be my group’s 1st time running a 1/2 Marathon. I can not express the excitement and pride I feel about what my team is about to accomplish. I can not wait for them to cross that finish line. I told them from the beginning and it still holds true “There will be no man or woman left behind” and I mean it. We started this journey as a team and we will finish as a team.

In a 2008 New York Times article about the Half Marathon becoming the hottest new distance in running, it estimates that 650,000 people completed half marathons in the US in 2007. A Google search of the US population for 2007 gives a result of 301M total people. This would make the percentage of half-marathon finishers less than 1%.

It is truly an accomplishment in and of itself and I can’t wait to experience it with such an AMAZING group of people….and of course…… my dad who will be right by my side every step of the way.

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Emily Eoff received her M.S., in Health and Exercise Science from Louisiana Tech University, as well as, her B.S. in Kinesiology and Health Promotion. She also holds her personal training and group fitness instructor certificates from some of the leading certification programs in the country. As a motivator, role model, and leader, Emily brings nine years of experience in the health and fitness industry to her XLR8 Fitness business.

Mardi Gras is a French name that translates to “Fat Tuesday,”referring to the  24-hour period to partake in eating rich, fatty foods and drinking before the ritual fasting of Lent Season begins. This doesn’t seem to give anyone hope if they are trying to stay healthy and lose weight during Mardi Gras.

People around the world begin the year with New Years Resolutions, well in the city of New Orleans…most people wait to make their “After Mardi Gras Resolutions” (aka Lent Resolutions). New Orleans you do not have to wait till after Mardi Gras to kick those resolutions into gear.

Ways to stay healthy during “Fat Tuesday” Celebrations.

Here’s what you do:

• Walk! One great thing about Mardi Gras is that it’s a mobile celebration. Walk the parade route, I’m sure you will enjoy all the celebrations and FREE Parties like Endymion’s Annual Samedi Gras Festival

• Keep the alcohol to a minimum.  You will save loads on empty calories (and hangover the next day)
• Prepare  food and snacks at home This will save your pocketbook and you can control the preparation and calories. Fixing turkey sandwiches with spicy mustard or switching to brown rice for your gumbo is a much healthier option then those Dominos $6 mini pizzas they sell on the parade route.
• Portion Control: No Mardi Gras is complete without  king cake. So rather than eating a hefty chunk of cake, cut that piece in half and eat a smaller piece.

Remember Mardi Gras can still be fun and healthy at the same time.  Moderation is key, and make sure you listen to your body.  Stop eating when you are full and walk it off! Keep those calories burning while enjoying the beautiful city of New Orleans and all it has to offer during Mardi Gras.

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Emily Eoff received her M.S., in Health and Exercise Science from Louisiana Tech University, as well as, her B.S. in Kinesiology and Health Promotion. She also holds her personal training and group fitness instructor certificates from some of the leading certification programs in the country. As a motivator, role model, and leader, Emily brings nine years of experience in the health and fitness industry to her XLR8 Fitness business.