Monthly Archives: February 2014

Love, Learn, and Happy Mardi Gras

Happy Mardi Gras! What an incredible February!  Greg and I have had some ups and some downs this month.  The theme for us this month has been Love and Learn.  We discovered back in December that Cooper would need to have surgery due to the bones in his skull fusing too early.  He had that surgery this month and is doing GREAT!   This was a great reminder for us to stop and BE PRESENT with each other and with Cooper.  We LOVED on our boys and received LOVE from our family and friends and are so grateful that he is healthy and happy.


I also had the awesome opportunity to go and Hang out with some of my favorite people at our Todd Durkin Mastermind Retreat in San Diego and Learn from the best!  Our guest speaker was Wayne Cotton, one of Todd’s mentor.   Wayne truly delivered one of the most powerful talks I have ever heard.  It really changed my life and I want to pay it forward to you.  Wayne has a system for creating your Dream Life using his color coded calendar.  Go to to download your free color coded success calendar and learn more about Wayne.  I promise that this will change your life in terms of creating the LIFE that we want to have, and not the life that just happens to us!Mastermind

Lastly we learned how much fun it is to work out with a partner during our Couple’s Retreat workout.  Scroll down and watch some video highlights below! I haven’t laughed that much in a long time!  I hope that each of you LOVED and LEARNED a lot too this month.  Feel free to share anything that you Loved or Learned on our FB page.  We love hearing from you – whether that’s posting your Mardi Gras pictures or asking questions, please let us know how we can help you Create your Best Year Yet!

CREATE a safe and fun Mardi Gras!

Wishing you much Love and Great Health,

Jenn and Greg Lormand

Do you Fit in a Box?

By: Jennifer Lormand B.S. Exercise Physiology ACE-CPT

In January of each year I often get the same question from prospective clients.  “What kind of training do y’all do?”  My answer is, “Whatever it takes to get you to where you want to be.”  I get some strange looks when I say this.  People have become accustomed to fitness being a franchise like Curves, Jazzercise, Crossfit, and Pure Barre to name a few.  I have to explain how we actually personalize a fitness program to each person, based on their wants and needs, and some folks still don’t understand what I mean.  That is why I’m writing this article today.  I want to help people understand what we do and why we are different.

First let me say that I’m not suggesting that all of these franchises are bad.  I am suggesting that in my 19 years experience, I have found that most of the population doesn’t fit into a box.  What I mean is, each person’s body is different. When I started training and teaching in 1995, I had a dream to take a little bit of each of the things that I love about fitness and put it into one workout.  I started putting boxing, lifting weights, spinning, running, TRX, foam rolling and more into my personal training sessions with clients and they all loved it.  I would get people coming up to me saying, “You are the only trainer that I have seen doing cardio in your sessions, I love that!” This began to light a fire in my belly that I couldn’t put out.  I was going against the norm of what the typical personal training session was, and I loved it.  I began personalizing everything that I did in those sessions based on the wants and needs of my clients and we continue to do that today.  I truly believe that it is the highest honor, when people trust me with their most precious commodity- their body.  And my philosophy has always been simply the golden rule- Treat others the way that YOU want to be treated.

What I mean by that is much deeper than giving them what they want in training sessions.  It’s much more than that.  It’s about realizing that every person that walks through our door is special.  It means never saying, “I’m sorry we can’t help you.”  I can’t stand that when I’m desperate for help and I go see a professional and they say, “Well, that’s not what we do.”  I always want to be able to lead people in the right direction for the next action step they can take to create their BEST LIFE!  That means that over the last 19 years I’ve developed relationships with other trusted professionals that I refer people to and I know will take great care of them.  People like Physical Therapists, Chiropractors, Massage Therapists, Orthopedic Surgeons, Internists, ENT Physicians, Cardiologists, Social Workers, Psychologists, Nutritionists, Advanced Rolfers and more.

This is what makes us different.  We Care.  We want for each person that walks through our door, the same that we want for ourselves and our families.  We want to give them a challenging workout that is safe and effective for their goals, and what their body needs.  This is our SECRET SAUCE.  We LISTEN to the clients goals, evaluate what their body needs, and then we use all of the tools we have to attain it!  Whether it’s sprint intervals, dancing on a step or BOSU, lifting heavy weight to get stronger, doing plyometric training to burn fat, doing TRX to get a stronger CORE and improve the body’s movement patterns,  helping someone recover from a injury or limitation, or helping moms get their body back after having a baby.  We DO what they NEED.  We make it Fun. We make it Challenging.  But most importantly, we do it because it’s what feeds our soul!

So here’s what I know.  I know that there are many great places that people can go to accomplish their goals, but nowhere like Ascension Fitness.  The Passion that we have to transform people from the inside out, separates us from any other place you will go.  I have been so incredibly blessed to find amazing like-minded people to be a part of my team.    I know that my calling in life is to help people feel amazing in the skin they are in, and I know that I will give my all to continue to make that happen.  I believe that everyone deserves to be happy when they look in the mirror.   I feel grateful and blessed for all of those who have trusted me and my team to help them along their life’s journey.  I look forward to helping many more become THEIR BEST SELF.

About the Author – Jennifer Lormand ACE- CPT, BS. Exercise Physiology, Author of mommymovement: new baby. new body. new life.

jenn blogMy love for fitness started at an early age. Growing up with asthma, I was driven to fight through those challenges. Exercise and fitness was my avenue to diminishing my reliance on asthma medications and treatments. Fueled by my passion to help people succeed and as a graduate in Exercise Physiology with a focus on Kinesiology, I am applying my love for fitness with these sciences to develop leading-edge one-on-one and group training programs to meet the specific needs of our clients, designed to push each other physically and support emotionally the needs of clients.



Oven-Fried Zucchini Sticks


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


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



  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


Preventing Injuries in Young Athletes


By: Jamie McIntyre, B.S. Exercise Science, ACE-CPT

There are an estimated 60 million children ages 6-18 that participate in some form of organized athletics, with 44 million participating in more than one sport. In a society where many children are addicted to technology such as cell phones, video games, TVs, etc., it is great to hear that athletics are still a way of life for millions of kids. Not only do sports teach physical skills, they also teach skills such as teamwork, leadership, and strategic thinking.

Despite the many benefits of playing sports, there are some risks. Estimates show 3.5 million children aged 14 and under receive medical treatment for sport-related injuries, while high-school athletes account for another 2 million a year. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases the most common sport injuries are due to accidents, poor training practices (such as overtraining) or using the wrong gear or equipment. The good news is that many of these injuries can be prevented. Below are seven tips to help prevent injuries in your young athlete:

  1. Play Safe – probably the most obvious one is to teach your young athlete how to play a sport safely. This includes teaching proper technique (such as diving for a ball) and wearing proper equipment.
  2. Allow time for recovery – make sure your young athlete has a rest day so that their muscles can repair, rebuild and strengthen. Rest days can also help maintain a better balance between home, school and sports.
  3. Take breaks – along the same lines of taking a rest day, make sure your young athlete gets rest during practice and play. Taking breaks will reduce the likelihood of both injury and heat illness.
  4. Don’t “push through the pain” – If a young athlete is complaining of pain it is best to have them sit out a game or practice instead of letting them play and making it worse. Parents also need to be watching their young athlete for any signs of pain because they may not tell you about it. Watch for a change in their movement (limping), or wincing when making certain movements.
  5. Build Strength –Resistance training has been shown to increase both muscular strength and bone strength which will in turn decrease their chances of injury.
  6. Increase Flexibility – The International Youth Conditioning Association (IYCA) defines flexibility as: “the ability to produce and reproduce efficient static and dynamic movements at speed over an optimal pain-free range of motion.” In basic terms, flexibility is the “freedom to move.” If a young athlete’s ability to move freely is compromised, the likely outcome will be inefficient movement, decreased athletic performance and injury.
  7. Enforce an “off-season” – Young athletes who play sports year-round are more likely than others to experience overuse injuries because they aren’t giving their bodies a chance to rest and recover. Encourage your athletes to take at least three months off of a particular sport each year. Have them mix it up and play different sports during the year so that the same muscle groups are not being used continuously, leading to overuse injuries.

Overtraining is one of the most common causes of sports-related injuries. According to sports medicine researchers at the Loyola University Medical Center young athletes should not spend more hours than their age in training during a given week. Those who did not follow this recommendation were 70% more likely to incur serious overuse injuries than other types of injuries. If an athlete does experience pain or other symptoms that might indicate an injury, seek medical attention immediately.

At Ascension Fitness our philosophy is simple: Provide our athletes with the most effective, up-to-date education and training techniques to improve performance and prevent injuries. We are dedicated to changing the lives of young athletes in a positive environment.  Call us at 504-304-6205, email, or click here: to learn more about our Sports Performance Camp!

Jamie McIntyre, B.S. Exercise Science, ACE-CPT

meJamie McIntyre is the Marketing Coordinator and a personal trainer at Ascension Fitness. She came from San Diego, California where she recently completed a Master’s degree in Business Administration at San Diego State University. She holds a Bachelor’s degree in Exercise Science from Dickinson State University. Jamie received a softball scholarship to play at Dickinson State University. During her time at Dickinson State she completed an internship as a student athletic trainer which led to her passion of fitness.  Jamie loves training, softball, ringette, and watching movies.


mygroupfit. (2008, February 6). Flexibility Development in Young Athletes.

Stop Sports Injuries. (2010). Teaching Kids Safe Ways to Participate in Sports.