Per my previous post - time to talk about program structure and design.  Everyone who enters a gym has their own unique goals based on their body type, lifestyle and work schedule.  While conducting the initial evaluation, the personal trainer (PT) should be talking to you to understand how you’ve been training, any areas of concern, any injuries, certain things you can’t do, etc…  All of these details will help the PT when designing your program.  It’s much better to know that type of information up front instead of learning about it after the program is designed and you’re getting ready to do the exercise for the first time.

What you should understand is you’re paying a PT to design a program custom made for your specific needs – that’s the point/purpose of hiring a personal trainer and essentially what personal training means.

Probably one of the most sought after goals clients have is to tone up, lose body fat and drop weight – those 3 goals essentially go hand-in-hand.  The various types of training that exist to meet those goals are limitless; a good personal trainer can be pretty creative with exercise in maximizing results.  Since a client will generally have a one hour session 2-3 times per week, it’s incumbent upon the PT to provide the client with the best program that will maximize results in that rather short period of time.  In order to make that possible, the PT should have knowledge with regard to the human body (physiological effects, biomechanics, kinesiology, etc…) and how it works relative to the client’s lifestyle.  You can’t just take cookie-cutter workouts and expect them to work for everyone.

Here’s a general example of what I’m referring to when I talk about custom made program designs; I’ll use 3 of my clients as an example.

• 3 clients, 3 different body types, 3 different lifestyles but the SAME goal; all 3 of their programs are different and use a variety of different types of exercise.  One client does more cardio than the others.  Once client lifts heavier weights and has less rest in between sets.  One client has an injury and can’t do many of the traditional exercises that most people take for granted.  Some of the training that is incorporated into their program designs are interval training, supersets, drop sets and core conditioning, to name a few.  I can’t take one workout and make it work for all three, even though they all have the same goal.  Having just described all of this too, more than likely this will change very quickly as they become more conditioned and their endurance increases.

In the next few posts we can discuss some of the methods of training I mentioned above: supersets, interval training and core conditioning.  Some of you are probably wondering what those are.

Here are a couple of tips:

• If you have a good trainer, he or she will explain the importance of diet & nutrition as they will work in synergy with your training program.  You can work as hard as you possibly can in the gym but when and what you eat will make or break all the hard work.
• Don’t be afraid to ask the personal trainer questions.  Make he or she answer your questions in a manner you understand.  Too many times, I see personal trainers try to talk around the questions and use big words to make you think they know what they’re talking about.  Chances are, if they can’t explain it to you in a way you can understand it then they probably don’t really understand it themselves.

I’m far from being a serious cyclist of any kind – but I do love to ride my bike particularly right now with how wonderful the weather is/has been. Riding my bike makes me feel good; I know by riding I’m doing something good for my health and something good for the environment.

I’m working on finding a true cyclist to blog for Be Fit NOLA but I haven’t had much luck thus far.  However, in the meanwhile, I want to share the resources and information I have come across in relation to Cycling in New Orleans.  I have divided the information by Advocates – organization working to improve the cycling experience in New Orleans, Clubs – A place to find other cyclists and people to ride with and Providers – where to buy, rent or take a bicycle tour.

Advocates

The Metro Bicycle Coalition is a grassroots organization dedicated to improving commuting and recreational cycling conditions in and around New Orleans, Louisiana. MBC works to increase transportation choice, mobility, and infrastructure by establishing a safe network of bicycle lanes, paths and facilities, educating cyclists and drivers on safety and the rules of the road, and advocating at local, state and national levels for routine accommodation of bicyclists and pedestrians.

Another must check-out site is NOLACycle, Bike Map Project.  NolaCycle is a project aimed to create a high quality cycling map of New Orleans. Cycling maps include information beyond just streets and their names that benefits cyclists. In our map, we highlight the pavement quality, car travel speed, lane width, and special caution areas (busy intersections, man-eating potholes, or high accident areas). Volunteers help to collect this data by attending mapping events.  Please consider volunteering and be sure to have a look at the NOLACycle Map before heading out on your bike.

Where Ya’ Rack? is a Young Leadership Council initiative.  Our objective is to provide unique and secure bicycle parking throughout New Orleans to encourage cycling for commuting, short trips, and errands. We are also a community of citizens and cyclists and who feel safe and secure bicycle parking can enhance New Orleans.

Cycling Clubs

Crescent City Cyclists is the oldest and largest bicycle touring club in the New Orleans area. The CCC was founded in August 1977 to provide bicycling activities for its members, to educate its members in the rules of safe bicycling, and to promote bicycling as a recreational and sports activity as well as an alternative mode of transport

New Orleans Bicycle Club (NOBC) is dedicated to promoting bicycling, with the emphasis on bicycle racing, in the Greater New Orleans area.  The NOBC was founded in 1968, and remains at the forefront of competitive cycling activity.

New Orleans Metro Area Mountain Bike Organization (NOMAMBO) was formed in March 2003, under partnership with the Corps of Engineers and sanctioned by IMBA (International Mountain Bike Organization) to build a multi-use trail system (hiking/biking) at the Bonnet Carre’ Spillway in Norco, LA.

Providers

Bayou Bicycles
Bicycle World
Bicycle Michael’s
Joy Ride Bike Rentals
Big Easy Bike ToursConfederacy of CruisersNinth Ward Rebirth Bike Tours

We all like life to be simple, right?!? When it comes to health, nutrition, diet and exercise – a lot of people get easily confused by contradictory reports, and broad explanations.  I keep encountering people who just want straight answers and options.

Well…I’ve got something good for you today courtesy of Ochsner and Rouses.  Now, mind you, this list does not obligate you to shop at Rouses…

What is this list?!?  Ochsner nutritionist Molly Kimball, RD, CSSD has handpicked a list of groceries guaranteed to boost the quality of your diet. By filling your shopping cart with these items, you’ll be reducing or eliminating your intake of saturated and trans fats and processed carbohydrates, and increasing whole grain, protein-rich and vitamin/mineral-rich foods in your diet.

The list is separated by produce, meat, dry food, condiments & sauces, poultry & eggs, dairy, seafood and so on.  This is an extremely thorough and helpful list.

You can find the the full list at Choose Healthy Grocery List - here is a look at what’s on the list.

Hot and Cold Cereals
Cold
Kellogg’s Special K Protein Plus
Post Brand Flakes
Post Shredded Wheat: original
Post Shredded Wheat: spoon size
Quaker Crunchy Corn bran…

Bread
Nature’s Own 100% Whole Wheat Bread
Nature’s Own 100% Whole Wheat Bagel
Pepperidge Farm Natural Whole Grain 15 Bread
Pepperidge Farm Whole Grain English Muffin (100% whole wheat)
Pepperidge Farm Whole Grain Oatmeal Bread
Pepperidge Farm Whole Grain 100% Whole Wheat Bagel
Thomas Hearty Whole Wheat Mini-Bagel…

Frozen Vegetables
Edamame
Ore-Ida Roasted Potatoes: Original
Best Yet: green peppers, cut-leaf spinach, lima beans, cut okra, broccoli, cut carrots, collard greens, black eye peas, butter beans
Pict Sweet: carrots, butter beans, purple-hulled peas, sliced yellow squash, mixed greens, chopped turnip

Canned Goods
StarKist Chunk Lite Tuna in Water
Chicken of the Sea Pink Salmon
StarKist Yellowfin Tuna Fillets (Pouches)
Hormel Breast of Chicken in Water
BlueRunner Creole Cream-style Red Beans
BlueRunner Creole Cream-style Navy Beans

Rice, Dried Beans, Pasta
Basmati Rice: All brands
Brown Rice: All brands
Dried Beans (pinto, kidney, navy, lima, black-eyed, etc.)
Hodgson Mill Whole Wheat Whole Grain Pasta
HeartLand 100% Whole Wheat Spaghetti
Barilla Plus Spaghetti & Penne Pasta

Print out the list and make your grocery shopping off of that list – choose recipes that use the ingredients on that list and eat in moderation.  Continue to read the blogs posts from our wonderful registered dietitians Lauren and Steve, for more tips, information and nutritional advice.  We do like to keep things simple around here!

Cover of Food Rules: An Eater

Those seven words in the title of this blog describe one author’s opinion on food and health. Michael Pollan has written several books regarding the food we eat and the policies and processes that drive that here in the United States. His most recent book Food Rules describes what he calls “a set of straightforward, memorable rules for eating wisely.”

The word rules can bring up red flags for anyone who has tried to follow a healthy eating plan and has not succeeded, so to put it in perspective we will think of these as suggestions. Pollan suggests that in America we are so caught up with healthy eating, yet we have one of the worst diets in the world. He provides these “rules” as ways to redirect our focus on the foods that we should be incorporating into what we eat.

Here are a few that I found interesting:

Stay out of the middle of the supermarket; shop on the perimeter of the store.

Picture the store where you shop. Where are the foods we’ve talked about over the last few weeks—fruits and vegetables, lean meats, low-fat dairy. Foods that are whole and not processed so to speak are on the perimeter because they have to be close to the loading docks to be replaced when it goes bad. This is not saying you can’t veer into the middle to buy whole grains, dried fruit, etc., it’s just something to keep in mind when you shop!

Don’t eat anything your great grandmother wouldn’t recognize as food.

Over time we have started to include more processed foods into what we eat and we don’t stop to think what’s in them. These foods often have added sugar and salt in addition to food additives for color and preservatives.

His suggestion here is to look at the label to see what you are actually eating. The lower the number of ingredients in the food you eat, the less likely it is heavily processed. Just for fun, go to your pantry and see how many things you can find with five ingredients or less, in America today this is difficult!

It is not just what you eat but how you eat.

“Always leave the table a little hungry,” Pollan says. He speaks of other cultures that have rules that you stop eating before you are full. Moderation is the underlying principle here,eating what you enjoy but knowing when to stop.

Another facet of this suggestion is eating together as a family. Think back to the Norman Rockwell painting of the American family eating together, this icon was true even ten years ago, but now we have leaned towards eating in our cars, around a tv, and alone. Eating with friends or family can help you plan meals, give an opportunity to encourage kids to try new foods, and you can learn to enjoy the meals you are eating instead of grabbing something for convenience.

Eating wisely, and eating healthy doesn’t have to be complicated, but it is important to stop and think. Think about the foods you eat, what’s in them and how and where are you eating them. It’s taking these small steps that will help you make healthier choices. So this week think about these suggestions and I encourage you to eat food, not too much, mostly plants, and eat together.

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Lauren Futrell Dunaway, MPH, RD, graduated from the University of Georgia with a degree in Dietetics.  She then completed her dietetic internship at Vanderbilt University Medical Center. After becoming a Registered Dietitian, she began to pursue a Master of Public Health in Maternal and Child Health and Nutrition at Tulane University School of Public Health and Tropical Medicine. Lauren currently works at the Tulane Prevention Research Center as a program manager for their core research project focusing on the built environment and how it affects obesity. Contact Lauren at befitnolard@gmail.com

It almost feels like we are rotating between world class races and music festivals from one weekend to the next.  With French Quarter Fest coming to an end today – it’s time for a race…so next Sunday, New Orleans will host the Ochsner 70.3 Ironman.  Last year, the race broke a world record for being the largest 70.3 in the world. What do we mean by 70.3?!?  Well, this race is definitely not a walk in the park; it’s a grueling combination of a 1.2 mile swim, a 56 mile bike and a 13.1 mile run = 70.3 miles.  The race will start at the UNO Research and Technology Park and end in Jackson Square. The award ceremony will be held at Woldenberg Park.

(Click on images for larger image)

Swim 1.2 Miles

Bike 56 Miles

Run 13.1 Miles

I couldn’t confirm the race was sold out, only 3,000 participants are allowed, but registration for the race is closed. This is the kind of race that requires a lot of preparation.  You don’t wake-up in the morning and decide to run an Ironman.  You need to train properly and invest the money in the right equipment…normally getting a racing bike is the biggest expense.

New Orleans will once again host a list of world class athletes for this event: Last year’s champions, Brent McMahon (a former Canadian Olympian) and Natscha Badmann of Switzerland are returning. Also, Australian Chris McCormack (who has won 11 Ironman titles and been named Triathlete of the Year four times) will make a repeat visit. Other seasoned pros signed on include Rasmus Henning from Denmark and U.S. racers Andy Potts and Joanna Zeiger.

Also, just like the other race events – there is going to be an Expo two days prior to the race.  The Health and Fitness Expo will feature a wide variety of multi-sport products, apparel, as well as healthy lifestyle goods and services. The expo is being held at the Hilton New Orleans on Friday April 16th, 10am-6:30pm and Saturday April 17th, 9am-7pm.

Time to wrap things up on the home workout portion of the affordable workouts in New Orleans blog series.  Saving money is almost synonymous with proper prior preparation. Just like you’ll save money by cooking your own meals and taking your lunch in from home to work – in order to get an adequate workout at home, it will require solid proper prior preparation.

For a quick review…in the last post on this topic, we discussed establishing structure by: setting a workout schedule, establishing your home gym, ensuring your write out your weekly workout plan, investing in the proper equipment you will need, setting realistic goals and including activities like walking, running and biking into your routine.

Do It Yourself (DIY) Routines

If you aren’t ready to invest the time in creating your own routines – the best thing to do is to get the right home workout video series.  An example of a great workout series we discussed in the past is P90X. Between paying for the DVDs and the equipment you’ll need – the cost will be approximately $300.

If you want to truly create your own routine…than you can do so for free or very little money with websites like:

Exercise TV: What I like about Exercise TV is that they will put a workout routine together for you and break it down from day to day. I’m a little hesitant to say that following their guidelines is enough…but it’s certainly a good start.

yogadownload.com: Yogadownload.com is a great way for you to include yoga to your DIY routines. Many of the 20 minute workouts are free to download and the cost to download longer videos is very inexpensive.

Don’t Weight To Lose YouTube Channel: Our own local motivator Jacques Courseault created a series of workout videos that you can do with just using a resistance band – which counts as resistance training.

SparksPeople YouTube Channel: To be honest, there are a lot of various workout channels on YouTube – so if you take the time to check them out; you’ll be able to line up the workouts you need to put a good routine together for FREE.

Creating your DIY Routines

1. Watch and Tag Videos – watch a lot of videos of various lengths to know exactly what the video will require of you, the intensity of the workouts and whether or not you would enjoy doing the workout(s). Tag all the videos accordingly, i.e. high intensity cardio, yoga routine, low intensity cardio, bicep, shoulder and back workout…etc.  You might actually want to use a bookmarking site to do this.

2. Mix and Match – Start planning your routines by mix and matching your videos.  If you are trying to lose weight, than you need to be doing 40-60 minutes of cardio…preferably 5 times a week and resistance training 3 times a week. Remember…add going for a walk, run or long bike ride in your routines.

Example One Week DIY Routine:

Monday – 3 miles run/walk (depending on your level of fitness), abs workout video

Tuesday – (2) 20 minutes workout videos medium intensity and arms and back resistance workout

Wednesday – Rest Day

Thursday – 1 hour of yoga video and abs workout video

Friday – Bike ride and shoulders resistance workout

Saturday – Rest Day

Sunday – (2) 25 minutes workout videos ((1) high intensity (1) low intensity) and calves, legs resistance workout, abs workout

Yes…I know – that is a lot of planning!! But that’s what it takes to save money by working out at home.

For the next few weeks – I want to donate some attention toward this disease. I will lay out a detailed presentation of how to live a ‘normal’ life for those affected. Upcoming blogs will include learning about rates and statistics in the U.S. and Louisiana, what types of diabetes exist, diagnosed criteria, specific test to monitor, prevention tips and nutrition basics of managing this disease. I hope you will obtain a better understanding of this disease and enjoy the information presented. I also look forward to reading your posted feedback.

Diabetes rates:

The prevalence of diabetes is quickly soaring to become one of the top preventable diseases and causes of premature death in the United States. Little over 1.5 million Americans over the age of 20 are diagnosed with diabetes every year. Currently, some 24 million people in the U.S. have diabetes. That’s nearly 8% of our entire population. Diabetes rates are increasing rapidly and expected to double in the next 20-30 years. So, we must act quickly to counter this seemingly grim fate. It’s that important!

National Demographics:

This disease does not discriminate between genders. The numbers are nearly split down the center between men (12 million) and women (11.5 million). Considering age brackets 12.2 million or 23.1% of Americans over the age of 60 have the disease. Almost 11% of Americans over age 20 have the disease. A little under 186,000 children and teens under the age of 20 have the disease.

Louisiana Demographics:

In Louisiana, we fare much worse than other states. Orleans parish has some of the highest rates in the state with 10.6% of its population being diabetic. Following Orleans is Tangipahoa (11.1%); Plaquemines (10.7); St. Charles (10.4%); Jefferson (10.2%); St. Bernard (9.9) and St. Tammany (7.9%) being the home to the lowest prevalence of diabetics in Louisiana. In just ten short years the prevalence of newly diagnosed diabetics in LA has risen from 5.2% in 1997 to 10.1% in 2007. Sadly, our state posts the highest death rate from diabetes in the nation (35.5 per 100,000 population).

Cost of Diabetes (Nationally):

Total costs associated with diabetes have been reported to be a staggering $174 billion (yes that’s with a B) annually. A closer look at the numbers reveals $116 billion goes toward direct medical costs and another $58 billion for indirect costs (disability, work loss, premature mortality). Considering related factors such as gestational diabetes, pre-diabetes and undiagnosed diabetes, the cost rises to an eye twitching $218 billion annually. In 2006, total costs related to diabetes in Louisiana were approximately $2,431,000,000.

Check back next week when we define the various types of diabetes. For more information about diabetes rates in Louisiana, check out the Louisiana Diabetes Control Program (DPCP) Website here .

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Steve J. Roch Jr., RD, LDN, CFT is a registered and licensed dietitian. He is also a certified personal trainer. Steve is the owner and president of BestRD Wellness, LLC, a company that provides nutrition therapy and wellness services to residents and businesses in the areas of New Orleans and South Louisiana. Steve can be contacted by email at steve@bestrdwellness.com.