Fitness

It’s getting to be that time of the year, Spring and Summer, when everyone wants to be in better shape, or a little healthier.  The New Year’s resolution is over and some have fallen off the initial “push” to start the new year off right.  It’s tough to join a gym and have a goal in mind only to realize you’re not sure how to achieve it.  For example: losing body fat, gaining muscle, improving endurance, etc…  Well, there’s a lot to understand when it comes to the human anatomy.  You’ve got to know how it works in order to achieve maximum results.

For those of you who may be discouraged about your results so far, or haven’t taken that first step in joining a gym because you might be a little intimidated – there is hope!  It’s still a new year and there’s plenty of time…the hot weather might pretty much be here already in New Orleans but you can still look and feel better by summer! You can still join a gym and most gyms offer a free initial evaluation with a certified personal trainer (PT) when you sign up for  a membership.  If you weren’t told about that, you may want to ask.

An initial evaluation is a one-on-one session with a PT and usually takes about an hour to complete.  The evaluation will cover a basic overview of your lifestyle, health, diet and a couple of tests to gauge your current strength and endurance.  Generally, the personal trainer will take your blood pressure, your weight, ask you to perform a sit & reach test (for flexibility), and measure your body composition (lean mass & fat).  The strength test may include an exercise to determine muscular strength and sit-ups (or crunches) to measure muscular endurance.

Once that’s all complete, the PT will give you the results of all that information.  What kind of results?  You’ll find out where you are at on a health scale of “Poor, Fair, Average, Good or Excellent”.  You’ll be able to hear the recommendations for training the PT may have in mind for you based on those results.  At that time, the PT may be able to explain a couple of tips about a creating a balanced program that may help in achieving the results you want.  Then it’s time to decide.

At this point, some people feel comfortable enough to move on by themselves; they may have just needed to get some extra motivation by seeing where they stood from a health perspective.  If you’re thinking about going solo, always remember, if you have any questions about an exercise or how to use a machine, don’t hesitate to ask a PT – they should have no problem helping you.   Others may be ready to take the step in having a PT train them.  If you select to work with a personal trainer – he or she will use your evaluation to establish a structured program to guide you towards your goals.  We’ll get into program structure and design in the next post.

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.

Today, we have an inspirational interview with Jacques Courseault – a medical student at Tulane University School of Medicine and Co-Founder/Program Designer of Don’t Weight to Lose.

Don’t Weight to Lose (DWTL) is a 501c(3) non-profit organization designed by Tulane medical students, to promote long-term behavioral changes in terms of diet and exercise habits. DWTL ultimate goal is for each program participant to develop practical lifestyle changes without diet or exercise fads. They aim to promote small changes in nutrition habits, without sacrificing cultural characteristics in taste; and to increase physical activity, without needing sophisticated exercise equipment.

Q: Can you tell us a little more about Don’t Weight to Lose?

Jacques Courseault: Don’t Weight to Lose (DWTL) is a faith-based non-profit health and wellness organization based in New Orleans. Basically, Ryan Jupiter and I came up with this idea as first-year Tulane medical students. There was a program that I ran, as a personal trainer, called “Fat Tuesday,” where we offered free body composition and cardiovascular screenings at the Reily Center (Tulane’s gym). Ryan and I were working out one day and were discussing ways to bring a program like Fat Tuesday out into the community. After a year of research and development, DWTL was born. DWTL is now an 8-week program, held twice a year at Franklin Avenue Baptist Church. Components include physician speakers, health screenings, free exercise equipment, exercises classes and personal counseling from medical students. At this point, we have seen around 500 participants, and many noted significant health improvements.

Q: How does someone become a participant in the Don’t Weight to Lose program?

Jacques Courseault: Visit www.dontweighttolose.org and sign up for our newsletter. We release dates 2 months in advance for people to sign-up. If you don’t want to wait, we have tons of exercise and nutrition information available on our affiliate websites www.ExerciseMenu.com and www.DrGourmet.com. I am the Chief Editor of Exercise Menu, and Dr. Timothy Harlan is a chef turned Tulane Internist who developed Dr.Gourmet.com.  There is tons of great information on both sites.

Q: How much personal attention do the participants receive?

Jacques Courseault: One of the great aspects about DWTL is the personal attention that participants receive from our medical students. We have about 25 volunteer medical students that are trained in exercise and nutrition counseling, in addition to, what they are learning in medical school. Each student is assigned to three to five participants. Students review body composition readings, nutrition diaries and workout logs with participants during each session. There is really a strong bond that develops…

Q: You mentioned it’s faith-based health and wellness program – can you explain that a little more?

Jacques Courseault: Faith-based meaning that we address health issues from the mind, body and spiritual perspectives. Obviously, you have to take physical action, by increasing physical activity and making health food choices to improve your overall health. What is not so obvious is that many of these issues have a psychological and spiritual basis to them that should also be addressed. Having a Bachelor’s degree in Psychology, I have designed this program based on particular theories to address behavior change. Obesity and other chronic diseases have also been linked to psychological disorders, such as stress and depression. Last but not least, is the spiritual component. Making sustainable lifestyle changes is difficult. By making the connection that God has blessed us with the gift of life and health, I try to teach our participants not to take this time we have for granted. In addition, the church offers a support network that provides encouragement when the temptation to revert back to previous ways arises.

Q: What inspired you to start Don’t Weight to Lose?

Jacques Courseault: I love New Orleans and the potential that this city has. Nothing can compare to the culture of this city. At the same time, I realize that overindulging in our food and leisurely activities can lead to serious health problems. So, I asked myself “How can we improve the health of this city and still eat great tasting foods and enjoy ourselves?” The answer is to teach small and practical changes that can drastically improve health. The people of New Orleans want to be healthy; however, it’s not always clear how to do that, especially with the day-to-day fads that pop up in mainstream media. Therefore, it is my passion as a personal trainer, physician and citizen of this great city to teach these practical changes.

Q: Have you reached out to former participants?  Have they maintained the new habits they developed during the program?

Jacques Courseault: Being a member of Franklin Avenue Baptist Church and from seeing previous participants at various health fairs or at other functions, we realize that our changes look to be sustainable. We have also received many testimonials about the positive changes people are noting in their lives. One participant reported at 40-pound weight loss, and we have had quite a few that reported 25 pounds or more. We are working to set up a screening session of all of our former participants to see if these changes have been sustainable as we hoped.

Q: How do you feel about the health and fitness scene in New Orleans?

Jacques Courseault: The health and fitness scene in New Orleans has notably improved after Katrina. The greatest improvement that I have seen is at City Park, with the addition of the new walking and biking tracks. New Orleans provides many avenues for outdoor exercise. One can walk through the French Quarter, bike on the levees, play pick-up soccer at Audubon or join any of the many run/walks that are held here each year. Unfortunately, there is a lack of indoor facilities. To address this problem, I have developed ExerciseMenu.com, which allows people to workout in the comfort of their own home. Resistance training, or weight lifting is important, but we can maintain better health if we regularly participate in outdoor activities.

Q: We hear you are graduating this year – what’s next for you? Will you be staying in New Orleans?

Jacques Courseault: I will never leave this city. I had a wonderful four years at Tulane University School of Medicine, but will now hang up the green and white for the LSU purple and gold. Starting in July, I will begin my residency in Physical Medicine and Rehabilitation. I love this field because I can combine my exercise passions with medicine, in order to help people maintain their physical health. I will also continue to make sure that DWTL contributes to improving the health and wellness of this city.

Core Training – Part Deux

In addition to the 4 layers of abdominals I talked about in my last post, the core consists of other muscles that stabilize the spine, pelvis and shoulder girdle and run the entire length of the torso. Those muscles that create this solid base of support also help shift body weight, transfer energy from the center of the body to the “levers” or limbs and protect the back.

The “Other” Core Muscles

With our 4 layers of abdominal muscles are a handful of other muscles that help the core with its important duties. They are:

Erector Spinae: This group of muscles sounds more like a Transformer toy than the muscles that run along your neck to your lower back.

Multifidus: These spine rotators run under the erector spinae along the vertebrae.

Hip Flexors: 5 muscles make up the hip flexors that are found in front of the pelvis and upper thigh. They are the psoas major, illiacus, recturs femoris, pectinues and sartorius. Often they will tighten up and grip during abdominal exercises when the abs are weak.

Gluteus medius and minimus: The side of the hip houses these are the glute muscles.

Gluteus maximus, hamstrings and piriformis: Well known, this group is located in the back of the thigh and upper thigh leg.

Hip adductors: Otherwise known as inner thigh muscles.

These other core muscles aren’t as sexy to the training community as the 4 ab layers, but they are key to a strong back. In fact, when these muscles are under activated and weak, back pain often presents itself. You can have all the six packs you want, but if your lower back is weak, you’ll find yourself with a swayback posture and low back pain due to the strain on the spine.

The key to core training is training the whole core, not just the abs. Powerful movements of the arms and legs emanate from a strong core. The more stable and strong the core, the harder the levers can work whether during sports performance or in the daily adventure race that is functional fitness. So get to the balancing act of training BOTH sides of your core – front and back!

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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.

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.

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.

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.

Next weekend – it’s all about health and fitness in New Orleans! The Rock N’ Roll Marathon Series is coming to town for the Rock N’ Roll Mardi Gras Marathon & ½. Thousands of runners are ready to go (note: registration closes today, if you’re interested in running and not yet registered.)

As part of the Rock N’ Roll Mardi Gras Marathon & ½; there’s also a Health and Fitness Expo.  Here are the details:

For two days, over 60 exhibitors will offer free samples, showcase the latest in running gear, sports apparel, health & nutritional information and much more.  Pick up some last-minute race essentials before race day and be sure to visit the Brooks Official Merchandise Store to check out the wide selection of stylish souvenirs to commemorate your Rock ‘n’ Roll Mardi Gras experience.

The Health & Fitness Expo is FREE and open to the public so bring your family and friends!

• Dates: February 26-27, 2010
• Location: New Orleans Morial Convention Center, Hall C
• Expo Hours: Friday 11:30 am – 7:00 pm;  Saturday 9:00 am – 5:00 pm
• Free Admission: Open to the public

But I did say, there are TWO health fairs happening this weekend.  The other is being hosted by Lakeview Christian Center. There are offering free seminars from 10:30 am – 2:30pm; and have a long list of local exhibitors.  Check-out their website for more information.

• Dates: February 27^th, 2010
• Location: Lakeview Christian Center, 5885 Fleur de Lis Drive
• Expo Hours: 10:00 am – 3:00 pm
• Free Admission: Open to the public

Also happening next week is Tulane University Prevention Research Center seminar on “The Role of Public Policy in Obesity Prevention” presented by Joseph Thompson, M.D.,  Director, Robert Wood Johnson Foundation Center to Prevent Childhood Obesity Director, and Arkansas Center for Health Improvement Surgeon General, State of Arkansas.

• Dates: February 26, 2010
• Location: Tidewater Room 1208 – 1440 Canal St
• Hours: 12-1pm
• Free Admission: Open to the public