Exercise

Not everyone can afford  to workout at a gym so we’ve had a few people contact us about ways (how, where) to get a good workout in New Orleans without having to go to the gym.  We’re going to spend the next couple of weeks talking about your options. But first, lets address the initial question of “how much exercise is recommended per week”

The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) released updated physical activity guidelines in 2007:

Guidelines for healthy adults under age 65

Do moderately intense cardio 30 minutes a day, five days a week Or Do vigorously intense cardio 20 minutes a day, 3 days a week

And

Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

As we talk about your affordable workout options – do keep in mind that you’ll have to modify your workout based on your goals.  Also, just like any other type of workouts; you should consult a physician before starting any type of exercise program.

In the next couple of weeks we’ll discuss:

Home Workouts and Do-it-Yourself Workout Routines

The most affordable workout options are home workouts and do-it-yourself workout routines. The tricky part to discussing those options is your ability to carry out the routines will vary based on your level of experience and motivation.

Are you self-motivated?  Can you workout alone? Do you have the space in your home to exercise? Can you afford some basic weights, mat, and workout videos? Do you live in a neighborhood you feel comfortable walking or running in? Do you own a bicycle?

Group Exercise Options

You can join some group exercise programs like Boot Camps, yoga, self-defense/karate, sport clubs or recreational sport teams. You could even start your own group!!

Each areas we discuss will have their pros and cons because unfortunately, that’s the best part of joining a gym – usually you have everything under one roof.

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.

Last night I went to the Trumpet Release Party at Dutch Alley in the French Quarter.  I have started to write a column for the Trumpet – I bring the health and fitness aspect to the theme/topic chosen.  This time, the theme was Crime Prevention.  My column is titled “Don’t Fall Victim to Poor Health and The Inability to Defend Yourself” – I make the correlation between the benefits of learning self-defense to protect yourself and improving your health and fitness level because of all the benefits of taking self-defense courses.  I interviewed David from the site Hertao.com for my column, but I couldn’t include the full interview so I decided to post it here on the Be Fit NOLA blog.

What are the health benefits to weekly self-defense training?  What kind of fitness training can someone get from weekly self-defense training?

David: I’ll answer these two at once since they’re somewhat similar.

Good self defense training provides the same benefits you would get from any exercise program, and more.  Because there are no rules in self defense, you need to learn to use every part of your body…your feet, knees, elbows, hands, etc.  All of the movements require dynamic motion in every direction.  You’ll move forward, backward, left, right, diagonal, ducking, etc.  Some movements will be done slow, and some with explosive power.  You’ll have another person resisting your every move, which provides a great method to develop functional strength.  So good self defense training will provide a whole body workout, improve your cardiovascular health, strength, and help with weight loss.

Q. What would you tell someone who is afraid of getting hurt from learning self-defense techniques?

David: A good instructor should make sure you’re not training above your level of comfort or ability.  But, training in realistic self defense IS different from taking a typical aerobics or Pilates class.  Anyone who tells you it’s not is either not being honest, or they’re not teaching realistic self defense.  You will need to punch, kick, and wrestle with people, and you will get punched and kicked.  You will get bumps and bruises.  But this should all be gradual and at a level you’re comfortable with.

Q. What self-defense techniques/courses do you recommend?

David: I recommend NOLABJJ for training without weapons, and Crescent City Eskrima for training with weapons.  I would highly recommend some weapons training, as they’ll provide a tremendous advantage for women, smaller men, and anyone against armed attacker(s).  You can also find comprehensive information on self defense awareness and prevention, techniques, training methods, and strategies on my website. (Be sure to check-out David’s webiste – it is FULL of great information)

Q: What can someone expect to gain from a self-defense course?

David: Aside from learning to defense yourself, self defense training should make you healthier, stronger, faster, improve your balance and coordination, reduce stress, increase self confidence, and provide you with a hobby you can pursue for the rest of your life.

Q: In your opinion, do you believe predators are more likely to attack someone who looks out of shape and weak?

David: Sometimes, but it depends on the predator.  Many predators these days, if not most, are teenagers with guns.  They don’t value their life or yours.  So they’re less likely to care or even consider how you look.  They’re simply looking for opportunities.  But if you’re aware of your surroundings and understand how to maintain a favorable distance and position, it’s likely that a predator either won’t have the chance to attack you, or will choose an easier victim.

I hope you will pick-up a Trumpet and read it – it’s packed with great information about all the neighborhoods around the city from the citizens who live there.

Osteoporosis, or porous bone, is a disease characterized by low bone mass and structural deterioration of bone tissue, leading to bone fragility and an increased susceptibility to fractures, which most commonly occurs in  hip, spine and wrist but may also effect any other bone in the body as well. According to  a  leading osteoporosis organizations, one in four men and one in two women over age 50 will develop a osteoporosis-related fracture in her/his remaining lifetime. Hip fractures are the most common among people with osteoporosis are annually documented in over 300,000 cases.

I bet you are now wondering what the symptoms of Osteoporosis are. One of the trickiest things about Osteoporosis is that most people don’t realize that they have it until it’s too late. The most common scenario is when all of a sudden you bump your hip or fall, finding yourself having to go to the ER because now you have a hip fracture or collapsed vertebrae. That is why Osteoporosis commonly known as “The Silent Killer”. Bone loss occurs without any warning or symptoms most of the time. Although, sometimes you can visually see it in people who start to develop a hump like posture in there upper back which is often called Kyphosis.

Do you think you’re at risk?

Some studies have shown that people who are at a higher risk then others tend to live an inactive lifestyle, smoke, have a low calcium intake and drink excessive amounts of alcohol. Women also who have been through menopause may be at higher risk then others because of estrogen deficiencies, especially if menopause is early or surgically induced. Men who have low testosterone levels can be equally at risk as women. If you feel you are at risk there is a test can measure bone density on various sites of the body. This test is often referred as the Bone Density Test and is covered by medicare.

Don’t Believe the Myths

Over the years a lot of Myths have developed through the public eye on Osteoporosis. There is a common misconception that only old women get osteoporosis. Studies have shown that it can happen at any age in men or women if they have any sort of condition that requires them to take medications that can cause bone loss. Oddly enough these medications that cause bone loss are most commonly used in treating chronic asthma and arthritis. Also, many people think that Osteoporosis isn’t a deadly or serious condition. Just in hip fractures alone 20% of the 300,000 cases reported will die within a year after surgery. Surprisingly, some of the deaths occurred from blood complications that developed after the corrective surgery

What can you do to Prevent Osteoporosis?

The best way you can prevent and treat osteoporosis without the use overrated expensive medications is to strengthen your bones through weight baring exercise. Now keep in mind by “exercise” I’m referring exclusively to a low force, high intensity strength training protocol. This protocol is known for producing an increased bone density as high as 1% a week and is safe for young adults to senior citizens.

Unfortunately, when most people think of exercise, they think of excessive impact exercises such as running, jogging, and ballistic weight lifting. These high force exercises can actually cause injury in joints and make conditions worse.  On the other hand, with a low force, high intensity strength training you eliminate these high impact situation by using a slow cadence to move the weight which allows you to use a lighter safer weight to prevent injury.

Weight barring exercises is also great because, it helps create a stimulus in our body to build muscle. Developing higher quality muscles through strength training actually help’s protect our bones and support our skeletal structures and assists with increased movement throughout our body.  When we develop stronger muscles around the bones, we are in fact creating a barrier of protection to help protect our bones from forces, such as a slip or fall. The muscle will actually absorb the impact to help prevent any harmful forces from creating a fracture in the bone. Another wonderful effect from exercising using High Intensity Strength protocol is that it only takes 20-30 minutes one to two times a week to achieve results.

For those of you that are thinking that you can’t afford a gym membership or a personal trainer to exercise. You are wrong, the average hip fracture can easily cost up to $40,000. So, would you rather spend a few hundred per year on gym membership or on personal training to develop a healthy lifestyle and prevent disease? Or would you rather risk ending up spending over $30,000 in medical cost a year ,because you choose to live a lifestyle that no longer lead you to be able to care for yourself without the expense of constant assistance to do things yourself?

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Jonas Deffes, New Orleans Exercise Specialist

Provides the therapeutic benefits of health and exercise at companies and events throughout New Orleans along with his very popular New Orleans Boot Camp for women. I am very serious about building long-term relationships, achieving positive results and upholding my commitment to excellence.

Whether I’m training someone as a Personal Trainer or as a Pilates Instructor, the bulk of my work focuses on my client’s core.  As the fulcrum to the body’s levers – arms and legs – the core should be strong to protect and move the spine and to give power to the lever’s movements.  Plus, a well-tended core grows a great six-pack garden.

The core, powerhouse, center, whatever you call it personally, makes up the body from the lower ribcage down past the pelvic floor through to where the hamstrings and glutes intersect.  Included in the core are the four layers of abdominals that most people focus on during core training in an effort to lose the low abdominal area pooch and the “muffin top” that caps it off on the sides.

The 4 Abdominal Layers

Rectus aka The Six-Pack: The most superficial abdominals creates the six-pack is atually called the Rectus.  While it is responsible for aesthetically pleasing onlookers, it’s primary job is to flex the spine.

External Obliques: The External Obliques run diagonally down, imagine running your hands down your side like you were putting your hands in your pockets.  The obliques are about a hands-width in size.

Internal Obliques: The Internal Obliques run upwards, making an upside down V up towards your ribs.  Both the internal and external obliques are repsonsible for sidebending and rotation of the spine. When you do the Twist or reach down while standing to scratch the sides of your legs, you can thank your obliques for their help.

The most famous of all, the Transverses, is the deepest layer and protects the spine.  It acts like a corset when strong and active to protect the lumbar spine (low back).  It’s also the bane of your existence if you’re trying to “get rid of my pooch”.  Strengthen this muscle up and you’ll feel flat abs.  Sit ups won’t hit this guy – they only target the Rectus.  That’s why you can do 5,000 crunches and still have a pooch.

Hit these four layers and you are on your way to Core Training.  Don’t forget the back and the glutes!  They should be invited to every Core Training party!  Next time we’ll talk about targeting each layer of the Core.

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Kerrie Ann Frey is the founder and owner of Fit Mom USA, a former stroller exercise-based program that has evolved in to an online presence with fitness, wellness, and nutrition information for all men and women. Her passion for fitness began with credentials including A.C.E. PT and LWMC and grew to include her true love – Pilates. She is West Coast Pilates certified and trains clients in several studios in the New Orleans area.

Last night Aaron and I went to Nola Fit to workout…it’s a new gym that just opened up on Magazine St. After doing some cardio, I started doing my weight workout.  I’ve been lifting weights for so many years (since high school) that I take quite a few things for granted.  One of those things I take for granted is that many women still have a misconception about weight training.

I overheard a woman telling the guy she was working out with “I don’t want to increase the weight I’m using – I don’t want to get all bulky.”  Her workout partner replied with something along the lines of “Don’t worry about it; women don’t have the genetics to get bulky.”  He sounded a little irritated with her concern and to some extent I share his irritation.

The women you see in fitness magazines that have lean, muscular physiques invest endless hours in the gym and the kitchen to get that way – they also take a variety of supplements (hopefully all legal) to get there.  As you can see in the pictures I included of myself in this post…at one point I was kinda “ripped” and had some “sweetguns” – I can attest to how much hard work, dedication and dieting that went into it.

Women need to stop worrying about the “getting bulky” myth because it’s important they include weights in their workout routines. There are too many benefits to lifting weights to skip making it part of your fitness routine…unfortunately, according to the National Center for Health Statistics, a mere 21 percent of women strength train.

Top Ten Reasons To Add Weight Training to Your Routine

1.  Increasing and Restoring Bone Density - Strength training prevents and fights osteoporosis. In fact, weight lifting for women is one of the best ways to prevent against bone diseases. Weight-lifting exercises monitored by University of Arizona researchers showed that women can maintain and build their bone mass and muscle strength in the hip and spine areas, where most fractures occur from the brittle bone disease of osteoporosis.

2. Burn More Calories: In a study in the journal Medicine & Science in Sports & Exercise, women burned nearly twice as many calories in the two hours after their workout when they lifted 85 percent of their max load for eight reps than when they did more reps (15) at a lower weight (45 percent of their max).

3. Lose Body Fat: Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day.

4. Lower Blood Pressure: A study in the journal Circulation found that doing two to three bouts of weight training a week was enough to lower blood pressure.

5. Improved Balance: Strength training helps resolve muscle imbalances and poor posture as well as improving balance as the core is strengthened. This gives you greater coordination.

6. Be Stronger: Studies show that even light weight training can increase a woman’s strength by half.  Who doesn’t want that?  Really makes life easier.

7. Boost Your Confidence and Well Being: Weight training has been shown to improve women’s self confidence and reduce the symptoms of clinical depression. A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did

8. Reduce Your Risk Of Injury: Working out increases joint stability and helps you avoid sprains and strains.

9. Lowers Your Risk of Type 2 Diabetes: Regular weight training has been shown to improve glucose utilisation by up to 23 percent in just 4 months, reducing your risk of type 2 diabetes.

10. Get Better Sleep and Sex – Just take my word for it

We’ll have future posts on how to get started with your own weight training program.

Pilates continues to be listed as one of the top fitness options in the world as evidenced, for example, in the ACSM (American College of Sports Medicine) survey of 2010 Fitness Trends.  With this continued interest in the Pilates Method, there is no better time for New Orleans’ area trainers to be certified to teach mat and equipment-based Pilates.  Qualified instructors can teach in health clubs, private studios, gyms, therapy environments or even in clients’ homes.  Additionally, physical therapists, nurses, rehabilitation therapists and others in the medical community may find opportunities to use Pilates techniques in their work.  If you’ve ever considered becoming Pilates certified, now is certainly the time.  To help you decide, here are 5 factors to consider if you’re thinking of becoming a Pilates instructor.

1.  You are ready to put in the time and energy.

Becoming certified to teach Pilates is a process.  While there are companies that are willing to give you a certification after a day’s worth of training or even after merely an online test, qualified schools will require a longer commitment.  Mat Pilates certification usually takes anywhere from 1 to 3 full weekends of study with student teaching hours and a practical exam.  Full apparatus certification can take a year or more, with a required 600 hours of training, apprentice hours and study.   Learning the Pilates Method is process.  By going through the process with a qualified instructor, you will be more credible in the Pilates community and with your clientele.  Additionally, as we talked about in my previous post, it’s also an expensive endeavor.  You’ll want to be ready for the commitment.

2.  You enjoy teaching people.

The bodies (people) that will be in front of you to teach come with personalities of all types.  You need to find joy in not only Pilates, but in teaching Pilates to your clients – there is a difference.  If you love to see the look in peoples’ eyes when they “get it” after you’ve explained something, then you probably like to teach.  If you merely like to practice Pilates and have a difficult time working with others, teaching may not be for you.

3.  You are willing to learn more than just the exercises.

Anyone can memorize exercises; it takes someone truly interested in Pilates to learn the required anatomy and physiology.  Excellent instructors know what muscles are working, which ones are stabilizing, which ones need to be worked and which muscles need to be released in a student’s body.  And every body is different.

4.   You are able to communicate in a variety of ways.

Every person learns differently.  As a Pilates instructor, you will need to be able to communicate to people who are visual learners and need to see something in order to understand it.  There are those who are auditory learners who will need you to explain things verbally and there are tactile people who need instructors to physically put their bodies in the places that they need to be in.  Pilates instructors should be excellent communicators in a variety of ways and should be able recognize what type of learner is in front of them – maybe not at first, but definitely within the first three sessions.

5.  You are uniquely you!

There is a misconception among the general public that Pilates is for, and taught by, women, dancers, the very thin, the incredibly flexible and people with dramatic names like Mari, Ana and Moira.  And there are people like that who take and teach the Method, however, the majority of instructors come in all different ages, shapes and sexes.  You don’t need to be a woman with the flexibility of a Russian gymnast to teach Pilates.  If you have the drive, the attitude and are self-motivated to continue your career, you will be able to teach Pilates.

Pilates instructors come from all different walks of life – personal trainers, physical therapists, dancers, even lawyers.  They all have a handful of things in common in addition to the 5 factors above: they all are dedicated to a healthy lifestyle and love to help others reach their goals.  If this positive attitude is yours, then you might be ready to teach Pilates!

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Kerrie Ann Frey is the founder and owner of Fit Mom USA, a former stroller exercise-based program that has evolved in to an online presence with fitness, wellness, and nutrition information for all men and women. Her passion for fitness began with credentials including A.C.E. PT and LWMC and grew to include her true love – Pilates. She is West Coast Pilates certified and trains clients in several studios in the New Orleans area.

I see it time and time again – people look at the funny cannon-ball looking thing in the corner of the gym, pick it up, and then put it down…so mysterious! But, really, there is less mystery, and more magic than you might think – if you learn how to use them! KettleBells can help you prevent injury, get strong sleek muscles, and increase bone density all while getting your heart rate up.

In the 1800s, KettleBells were counterweights in the farmers markets in Eastern Europe. The farmers would swing, and toss these weights, even juggling them, at the end of their day – just for fun. They were even featured in some early circuses. Turns out, that made them very strong. And it isn’t like farmers in Russia at that time were known to be weaklings! This lead to a true technique being developed, and eventually the KettleBell became the official workout of the USSR.

They arrived in America with waves of Russian immigrants in the early 1900s. They were popular here for a while, a mainstay in gymnasiums of the time. In the Soviet Union, the fact that they were indestructible, inexpensive, and efficient meant that they continued to be widely used – including for Russian Special Forces. Here in the US however, our gyms became very fancy and gadget filled, and KettleBells decidedly low tech nature is the main reason they fell out of favor.

It seemed inevitable that such an amazing tool would be back – and now it is. Why would you want to divide your body down to individual movements and muscles to be trained one at a time, when life requires you move your entire body, at different angles, all the time?

KettleBells utilize three-dimensional multi-planar movements that constantly challenge the body to stabilize. With the KettleBell the center of gravity changes and you work with inertia, and fluctuating resistance. When I started training with KettleBells the best part for me was that I could work power, endurance, deceleration and cardio in a low-impact way. This was the perfect cross trainer for me as an aerialist and now that I am retired, it continues to be the perfect cross trainer for LIFE. What does that mean for the you? It means…a quick, efficient challenging workout!

The basic move, the KettleBell double arm swing works the glutes, hamstrings, inner thighs, quads, calves, abs, deep back muscles (erector spinea, quadrates lumborum and multifidus if you must know) and grip. On top of that, it can get your heart rate up – and that is only one move!

There are many styles of KettleBell training – some based on traditional sport moves, some based on heavy bell training and some based on a cross training program for ballet dancers. I do a combination of the first and last. The Bell allows for and endless variety of movement – all making you stronger and better able to do all the things you need to do in life.

People interested in training with KettleBells should look for a certified instructor because there is a technique to learn. There are many options; I trained with KettleBell Concepts, but there is also IronWorks FE, Dragon Door, Art of Strength, and the American Kettlebell Club.

You also need to pick the style that works for you – some people train with no music, and very heavy bells. I like to swing light bells, enjoy a group environment and listen to some silly music – but that is just me! I teach classes at Romney Pilates on Tuesdays at 10:30am and on Saturdays at 11am, as well as private. I even include KettleBells as cross trainers in my Aerial Conditioning privates at Next Evolution.

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Lorelei Ashe MacDonald is recently retired trapeze artist and teacher. Lorelei started taking movement classes with Martha Graham dancer Willa Shulman in 1969 at age 4.  A career in dance, both modern and jazz, lead to aerial dance and then to circus with a few breaks for injuries in between. Lorelei received training from Radu at Radu Physical Culture in the Radu method, as well as receiving NASM CPT Certification. Lorelei relocated to New Orleans to find more peace and pleasure to her life.  She offers Gravity Defying Fitness at Next Evolution and KettleBell training at Romney Pilates.

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.

There are some amazing fitness instructors in the Greater New Orleans area and I have said – “if you are looking for it; it’s probably available in New Orleans”…well, today I have quite the treat for everyone!

We interviewed one of the most fascinating fitness instructors in the city: Lorelei Ashe MacDonald. It’s not just her background as a retired trapeze artist after a career  as both a dancer and an aerialist that makes her unique…or that she performed with the Bay Area troupes Circus Finelli and Velocity Circus, and went on to teach at the San Francisco Circus Center, home to a professional aerial program and a clown conservatory. It’s a combination of all that and what she has brought to New Orleans – a one of kind way to get into shape: Gravity Defying Fitness

Interview with Lorelei Ashe MacDonald of Gravity Defying Fitness

Q: Where do I even begin? Can you tell us a little bit more about your background? How did you end up becoming a trapeze artist? I think as kids going to the circus – it’s something most of us only dreamt of becoming because our parents quickly shattered any hopes of that happening.

Lorelei:

I started as a dancer. I took my first creative movement class at about 4 years old and I haven’t stopped moving since.  I never took to gymnastics, but embraced dance and was performing professionally by the time I was 13 in New York City.  An injury side lined that career but I continued to explore movement possibilities. I did a bit of aerobic competition choreography, some modern dance choreography, and a bit of aerial dance.  Finally, I found circus – and I never looked back! I loved the height, and the combination of strength and grace that the static trapeze requires. And while I worked with rings and corde lisse and lyra, static trapeze was always closest to my heart. I have to admit that I had to let my mom know I was down safe at the end of each show, even into my 40s! Thank goodness for texting. And I think I gave my husband a few grey hairs as well.

Q: What inspired you to create the Gravity Defying Fitness program?

Lorelei:

Of course, I knew I couldn’t perform forever and when I started to think about a post-performance career I knew I wanted to share the excitement of trapeze.  But, I also wanted to make the trapeze accessible. My dilemma was that I don’t believe in teaching technique if you aren’t strong enough to execute it safely.  I realized that even the basic exercises are fun, and are the perfect way to get started!  After retiring at 42 I moved to NY to open a facility for Radu Physical Culture (of Cindy Crawford Workout fame) at the Plaza hotel.  Sadly, financing and construction issues scuttled that project, so I branched out on my own.   Aside from my background as a dancer and an aerialist, I was trained by Radu to teach his methods, am a certified NASM personal trainer, and have been trained to teach kettlebells by KettleBell Concepts. In fact, besides teaching GDF aerial conditioning classes at Next Evolution Gym here, I teach group kettlebell classes at Romney Pilates!

Q: Please tell us a little more. What can someone expect, look forward to…from taking the Gravity Defying Fitness Program?

Lorelei:

I tailor the sessions to each client’s fitness goals and experience, so the first session really varies based on what you are already doing. Everyone gets on the trapeze or the rope the first day, regardless of their fitness level. You learn how to hold your body to be able to move explosively in the air, you learn how to climb the rope, and in short order my clients are hanging upside down.  We do specific exercises that create the long straight leg lines required to look good in the air as well. I constantly hear from people that the workout is “so much harder than it looks” but also that it is crazy fun. My goal is that you should be a bit sore after each workout, but not so sore that you don’t want to do it again right away! That said, I suggest aerial training to be just a part of your program – two or three times a week.

You should also come in expecting to challenge your fears!

Q: What are the main benefits of aerial fitness compared to other fitness programs?

Lorelei:

I strongly believe that you should never restrict yourself to a single type of training. I myself swim, take bootcamp, bosu, dance, and yoga, as well as train in the air. The thing about aerial conditioning is that it is amazingly effective for your core – and while everyone focuses on the upper body strength it requires (and it certainly develops upper body strength) it works your whole body. It is functional training at its best.  We work strength, but also endurance, flexibility, balance and agility. Even better, it requires focus and you’re learning something new, so the time goes fast and you don’t even realize that you are training hard!  Looking good with sleek strong muscles – well that’s pretty great too.

However the biggest benefit is the feeling of accomplishment. I had a client in NY heading off to a meeting with a really well known and intimidating figure in her field. But, as she left she said that if she could learn how to climb the rope, the meeting would be a snap. Building self esteem and confidence is even better than good looking abs!

Q: This is an excellent program for us to have in New Orleans. What brought you to New Orleans?

Lorelei:

This is a subject really dear to me! I have been visiting New Orleans for the last 10 years.  My husband and I moved to NY two years ago from San Francisco, as I mentioned. My business was going gangbusters but I never adjusted to life in NYC (even though I am from there originally). My life in NY really lacked balance – too much work, too little play, and don’t get me started about winter.  While in NYC we started coming to New Orleans every few months and every time we would get on the plane to go back, my heart would sink. I have been talking about New Orleans as a place to live for years, and on a trip back last spring, I turned to my husband and said “let’s go!”  I couldn’t be happier, and I feel like I have come home. And what an amazing time to have moved here!

Q: We are working hard to promote health and fitness in New Orleans – what are your general thoughts on the health and fitness community here in New Orleans?

Lorelei:

I think we have a great fitness community here – there are some amazing classes and trainers. And, while everyone thinks of New Orleans as a hard partying town, and of course it is, it is also a hard training town. People here are very much committed to their fitness programs.  Of course, having just moved here, I love just about everything with the fervor of a recent covert (except the bugs).