Category Archives: Uncategorized

Child Care Now Available at Ascension Fitness

Ascension Fitness Child Care is available starting Monday, January 26, 2015.  Child Care hours will initially be offered Monday through Friday from 8:00 to 10:00AM.  We do ask that you call ahead to make an appointment.  Child Care rates are $7.00 per hour.

Leading our child care center is Kristin Lanza.  One of her favorite sayings is, “A child has a special way of adding JOY to everyday.”  Kristin’s love for children started at an early age with her involvement with her mother’s in-home daycare for 18 years working with up to eight (8) children at a time, of all different ages.

After moving in 2012 from San Diego, California back to New Orleans with her fiance’ she has worked part time at an infancy daycare.  Kristin was born in New Orleans, raised in North Canton, Ohio and up until 2 years ago lived in San Diego, California.  Kristin has a degree from Kent State University and is CPR certified.  Her full-time position is in Production support at the House of Blues for which she has been employed since 2008.  Kristin enjoys yoga, live music and her book club.

If you have any questions for Kristin you can reach her at laha6180@yahoo.com.

Week of Gratitude – November 17-21, 2014

To show our thanks to all of our wonderful clients we will be having a special Week of Gratitude starting November 17th through the 21st. Each day we will show our thanks by providing a small token of our appreciation. Check out the calendar below to see what to expect:

  • Monday, Nov 17th – Free bottle of water for all clients
  • Tuesday, Nov 18th – Free journal and pen
  • Wednesday, Nov 19th -  Bring a friend free
  • Thursday, Nov 20th – Fresh fruit
  • Friday, Nov 21st -  Free shots of orange juice with greens

Thank you so much to all of our clients for being a special part of Ascension Fitness. You are what makes Ascension Fitness possible!

We are always looking for ways to get better and improve so please reach out to us with any suggestions.  Even the little things that we can improve we want to know about!  Please feel free to reach out to us at 504-304-6205 or email us at jenn@ascensionfitnessnola.com. WE appreciate YOU! =)

 

August Client of the Month – Ashley Brewer

Congratulations to Ashley Brewer on becoming our August client of the month. Ashley is a part of the Executive Bootcamp crew and has seen a lot of success transforming her life!  Below is an interview with Ashley where she shares how training with Ascension Fitness has helped her succeed:

1. What brought you to Ascension Fitness?
I first met Jenn when I did Mommy Movement at Elmwood Fitness Center.  Following the completion of Mommy Movement, I continued to train with Jenn.  So when she left Elmwood to start her own gym, I followed her.  I’ve been with Jenn since before Ascension Fitness existed!
2. What results have you seen?
After the first Mommy Movement I did, I was able to get back to my pre-pregnancy weight, but because I continued with bootcamp, I was much stronger than I had ever been.  After my second child, I did Mommy Movement again, and so far I’ve lost all the weight I gained during pregnancy plus more!
3. What is the biggest change have you made to get these results?
The biggest change I’ve made to get these results is eating correctly.  Recently, I have tried to not eat processed food, but to instead eat whole, all natural food and I feel so much better.  I still indulge, just in moderation.
4. Who inspires you?
My children inspire me to be the best person I can be for them.  I want to set a good example of how to be a healthy, active and fun mom which, in turn, will hopefully allow them to lead the same lifestyle as they grow!
5. What is your guilty pleasure?
OOHH, my guilty pleasure has always been chocolate chip cookies!  Especially when they are hot!!
Congratulations again Ashley and thank you for being a special part of Ascension Fitness!

Fitness Calendar – September 2014

EXECUTIVE BOOTCAMP:    Aug 27th – Sept 24th, 5:30 – 6:20AM M/W/F - (3 SPOTS LEFT) Reserve Your Spot

TRX CHALLENGE MORNING:  Aug 27th – Sept 24th, 9:10 – 10:00AM M/W/F (limited space available)Reserve Your Spot.

TRX CHALLENGE EVENING:   Aug 27th – Sept 24th, 6:00 – 7:00PM M/W (7 SPOTS LEFT) Reserve Your Spot.

MOMMYMOVEMENT. NEW BABY. NEW BODY. NEW LIFE: Sept 9th – Nov 1st, 6:00-7:00AM T/Th & 7:00-8:00AM Saturday (5 Spots Available) Reserve Your Spot.

 

 

 

Exercise and Pregnancy

There has been a lot of controversy about women exercising while pregnant. One article in particular takes a look at a new book, “The Pregnant Athlete”, which depicts a woman with a serious baby bump flipping truck tires, swinging large hammers and leaping over barbells. While this book takes exercising while pregnant to the extreme and we would never recommend these exercises, exercise during pregnancy has many benefits. The American Council of Gynecology (ACOG) recommends at least 30 minutes of exercise on all or most days of the week. There are many benefits to exercising during pregnancy including reducing backaches, improved mood, improved posture, increased muscle tone, better sleep, and it can make it easier to get back into shape after the baby is born.

There are some guidelines for exercising while pregnant. Here are some things you should know:

  • Try to avoid activities that include jumping or quick changes in direction because they can put you at risk of injury and put extra strain on your joints
  • Drink plenty of water and stay cool to help keep you from overheating and getting dehydrated
  • After the first trimester, avoid any exercises laying on your back
  • Wear comfortable, loose fitting clothes to help you remain cool
  • If you have not exercised prior to pregnancy, start slow
  • Avoid exercise in hot and humid weather
  • Make sure you consume the extra daily calories you need during pregnancy
  • Avoid sports that require balance or changes in direction such as gymnastics and racquet sports, as well as downhill skiing, contact sports, and scuba diving

While exercise is a great way to stay in shape during pregnancy there are some risks and you should immediately stop exercising and consult a physician if you experience any of the below:

  • Vaginal bleeding
  • Dizziness or feeling faint
  • Increased shortness of breath
  • Chest pain
  • Headache
  • Muscle Weakness
  • Calf pain or swelling
  • Uterine Contractions
  • Decreased fetal movement
  • Fluid leaking from the vagina

Before starting an exercise program you should always consult your physician. Follow these guidelines for safe and effective exercise during pregnancy. Click here to read how Brittany is staying in shape while pregnant.

References

The American College of Obstetritiand and Gynecologists. (2002). Exercise during pregnancy and the postpartum period. Washington, DC, USA.

 

IMPACT Challenge 2014

Congratulations to everyone who participated in the IMPACT Challenge. We saw some serious competition and are proud of everyone who pushed to beat their numbers. The top 10 Beasts this year were:

1. Angela Deichmann, 2. Jessie Burr, 3. Yvonne Ferina, 4. Jason Burkhardt, 5. Marcy McMenis, 6. Jenn Thelen, 7. Erica Sharp, 8. Erin Cerise,9. Keith Hicker, 10. Brandy Bazile

impact

 

3 Exercises to Sculpt Toned Arms

 

It’s that time of year when you start thinking about the beach and wearing your tank tops and bikinis. Lean and toned arms are one of the keys to both feeling and looking your best. Here are three of my favorite exercises to help tone up your arms. All you need are a pair of dumbbells.

For each of the exercises, do a complete cycle that includes one set each. Once you complete all three sets in the cycle, repeat for a second and then a third set.

1. Triangle Pushups
Kneel on the ground to place your hands on the ground with your thumbs and index fingers touching to form a triangle. This is a difficult exercise so you may want to start in a modified position, keeping your knees on the ground, before attempting it with your legs straightened out. Place your hands directly under your chest with your elbows pointing back toward your feet. With your torso completely straight (abs turned on), lower your body toward the ground, bending your elbows back and alongside your torso. Push back up until your arms are straight. Complete 8-12 repetitions.

2. Bicep Curl to Shoulder Press using Dumbbells

Grab a pair of dumbbells and stand with arms hanging down at your sides with palms facing forward. Begin the exercise by curling the dumbbells up to your shoulders. Make sure your abs are turned on and you don’t arch your back to curl the weight up. If you find yourself arching your back drop down in weight. Rotate your palms outward so that they are now facing forward (away from your body). Begin the pressing portion of the exercise and press the dumbbells overhead until your arms are straight. Reverse movements back to starting position. Complete 8-12 repetitions then move on to the next exercise.

3. Tricep Kickbacks using Dumbbells
Hold a dumbbell in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced). Slightly bend your knees and keep your abs engaged to protect your lower back. Bend your arms and pull the elbows up parallel to your torso (this is your starting position). Holding that position, straighten the arms out behind you, squeezing the triceps muscles. Bend the arms back to starting position and repeat for 8-12 reps.

Get those arms toned and ready for summer by completing this program two to three days a week with at least one day of rest between each day of exercise.

 

 

 

Oven-Fried Zucchini Sticks

zucchini

These zucchini sticks are a delicious and healthier version of deep-fried zucchini sticks.

Ingredients

Canola or olive oil cooking spray

1/2 cup whole-wheat flour

1/2 cup all-purpose flour

2 tablespoon cornmeal

1 teaspoon salt

1/2 teaspoon freshly ground pepper

1 1/2 pounds zucchini, (about 3 medium), cut into 1/2-by-3-inch sticks

2 large egg whites, lightly beaten

 

Directions

  1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
  2. Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray.
  3. Bake on the center rack for 7 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 5 minutes more. Serve hot.

Recipe Courtesy of Eating Well

 

February is Heart Health Month

It’s February the “Month of Love” and KING CAKE!  It’s a time to focus on giving to our families and friends but also loving ourselves and where we are right now.   While we all know this, how many of us actually practice it?  I know as a mom and wife, I am guilty of not always taking care of myself.  It’s ironic that I have to stop and pump to feed the baby several times a day, yet I sometimes forget to stop and feed myself.  It’s a constant battle to balance taking care of the ones that we love while still continuing to take care of ourselves.  One of my goals for 2014, is to love myself and “the skin that I’m in” right now.  I want to challenge you to do the same.  Make time to do something for yourself, even something as simple as taking 10 minutes a day with a cup of coffee and journaling can refill your soul!

Speaking of self care, when was the last time you went and had a cholesterol screen?  Do you know what your blood pressure is?   February is also National Heart Health month.  Knowing these numbers can help you prevent cardiac related diseases (check out this article for more information on this).  I know that sometimes in our gut, we know that we might have high cholesterol or blood pressure, but we don’t want to go to the doctor because then we can stay in denial or pretend that we don’t have anything wrong with us.  The reality is, according to the Centers for Disease Control, cardiac related diseases take the lives of 600,000 people in the U.S. every year whether it’s diagnosed or not.  My wish is that each of you empower yourself with the knowledge of these 2 important numbers.  Heck, you can take care of you and the ones that you love by doing this together and making it a family event.  Make an appointment with your doctor, or find some of the free health screens that are happening in your community.  This can be your first step to taking care of you!

I wish you joy and lots of love this February and I’ll leave you with a little piece of my heart!

 cooper

Live, Love, and Hug today and always,

Jenn  =)