As the alarm went off at 4:00am, I was excited and nervous at the same time. This was the first time I had ever volunteered for a water stop in which 22,000 people would be running through. In the captain’s meeting the Rock N Roll Race Coordinators told us that people will be coming through our station in the masses. He used the term “hurricane” to describe what it would be like. Hurricane!!! That’s what really made me nervous.

It was definitely hard to recruiting volunteers to come out to the course for 5:00 am in the morning on a Sunday, but we had a great turnout. I did have to bribe them with Blue Dot Donuts, lol. I know I know not the healthiest option but the sugar rush helped us get over 10 tables full of water filled 3 tier high

As the elite runners came through the stop in less then 7 minutes from the start we cheered them on! We held water out for the runners and we had so many people saying thank you, which made getting up that early worth it. The last walker went through our station around 8:30 it was then that I took off running. I didn’t get to run the full 1/2 Marathon but it was worth it to volunteer for such an amazing race. We saw people with tutus, Team Gleason No White Flag shirts, superhero outfits, Scott Walker from WDSU with Team Tripp, and people running for loved ones that have passed away. We even saw the New Orleans Fire Fighters out in full gear holding an American flag…talk about some motivation!

This was more than just a race to me. I had time to reflect on how great my support system is around me. I have the best friends, family and loved ones around me and they all came out in their XLR8 Fitness shirts to support me and my business. It goes to show that if you surround yourself with a healthy environment and people who support you; you can do anything! One of my instructor’s Angela finished the full marathon with her best time yet. All the hard work and dedication you put in is all worth it in the end. Set goals and don’t stop til you reach them! Surround yourself with people who care about you and support you and you WILL reach whatever goals you have set.

Again I would like to thank all of the volunteers and East Jefferson Key Club for all of their hard work on Sunday. I couldn’t have done it with them. It was such a team effort. I can’t wait until next year. Up next for me is the Crescent City Classic 10k on April 7th! I will have an expo booth selling 6 Pack Fitness Bags and I will of course be running with Team XLR8. If you want to join us contact me, we would love for you to join us!

~Emily

Here’s my 5 Tips for the Party Thrower

1. Don’t forget your fruits & veggies
2. Fruit and Veggie trays are easy and fun finger food ideas for your buffet table.
3. Provide non-alcoholic beverages
4. Keep the empty calorie count down with the addition of seltzer water, club sodas, and tea
5. Low Calorie or Sugar Free Drinks are the key
6. A lot of calories are often packed on here. Fight the hidden calorie bug by providing Low calorie/Sugar Free Sodas.
7. Throw in some sugar free desserts
8.  A party wouldn’t be a party without the desserts. Try providing sugar-free cupcakes, cookies, and cakes for dessert snacks.
9. To Play Games
10. When hosting your football party, opt for games that involve being physically active. Dancing, Twister, or Nintendo WII systems are just a few ideas

  5 tips for the Party Goer

1. Portion control

Fighting the urge to pack your plate will keep you from packing on the pounds. Keep your plate small, share a dessert, and avoid mingling around the buffet table.

 2.   Eat a small healthy snack prior to the party

Going to a party on an empty stomack has bad news written all on it. Instead, snack on some nuts or have a couple pieces of fruit to help kill your appetite.

3.   Make Water Your Sidekick.

Try drinking a bottle or glass of water before eating. Drinking water before a meal will help fill your stomach a little and leave you a little less likely to crowd your plate.

4.  Donate To The Cause

Wondering if there will be any healthy options at your next Football Party? Feel free to bring your own healthy option to the potluck.

5.  Be Social

The last thing you want to do is hang around the buffet table. Remember you are at a party, so act like it. Go and have fun…Do not be afraid to hold conversations.

I have found that planning ahead can save the day when it comes to shopping. If you schedule your shopping trips around your mealtimes you are less likely to give in. Eat lunch or a snack before you head out and leave in time for dinner. Sometimes eating at the mall in inevitable though, like the other day when I thought finding boots for my sister would be an in and out job. Not the case, the particular boots she wanted were buried deep within Lakeside Mall and took hours to find! Lucky me, I had some almonds in my purse to hold me over. That’s another helpful tip, try to remember to B.Y.O.F (yes, bring your own food). If you have a few satisfying snacks on hand you are less likely to blow it at the food court.

However, if you do end up at the food court keep these things in mind:

• Scour the food court: Don’t make hasty decisions, do a lap around to go over menus before you decide what to eat.
• Order Smart: Go to places that will allow you to special order. Delis are a great option because you can get lean protein, extra vegetables, and side salads.
• Do your homework: Don’t be fooled by seemingly healthy foods/snacks. Mall smoothies and pretzels for example typically pack about 500 calories or more!
• Careful with the Coffee: Those holiday coffee flavors lure us all in! Be aware that these lattes can add a lot more calories to your day (between 250-440!) Stick to the skinny choices or even try a tea, which will give you the caffeine kick without all the extra calories.

Shopping for the holidays also gives you a great opportunity to get in some extra walking. During the cold months it’s hard to force ourselves to get outside and walk, so the mall can be your warm indoor “track”. Up your pace while taking laps around the mall and don’t be afraid to do a few extra laps even when you are done shopping (shopping bags make good hand weights!).

Last but not least, shopping can be quite the physical activity, so always be sure to stay hydrated. Bring water bottles with you to avoid the pricy ones at the mall. Hope these are some helpful tips to be sure your holiday shopping only leaves you with gifts, not extra pounds.

Happy Shopping!

~Crystal

Stroller Boot Camp Instructor / Online Personal Training Coach

What becomes very important over these next few months is one of the golden rules of exercise, and that would be consistency. If you know you’re going to indulge in that big pot of tailgating goodness over the weekend, or perhaps have a few drinks while enjoying the game, it makes staying consistent over the course of the week that much more important. I’m not telling you to skip that bowl of jambalaya at the tailgate, or refrain from enjoying the game at a local bar or restaurant, because more often than not it’s fool’s gold. I’m telling you to work that much harder during the week so you can enjoy the weekend. Maybe workout for an extra 20 minutes a day, or workout a day during the week that you normally wouldn’t. Push yourself a little harder during your workouts. Perhaps decrease your dinner portions during the week, or pass on eating out for lunch. Simple strategies like this will help you burn more calories over the course of the week, while decreasing your calorie intake, thus diminishing the effect of the weekend festivities.

The worst possible outcome at this time of year, and I see it all too often, is people get the “all is lost” mentality. They have one or two bad weekends and then feel as if there is no use trying, and they let that mindset trickle into the week. One cancelled workout session turns into two, turns into three, and next thing you know it’s the weekend again and the splurging continues. It is crucial that you do not fall into this trap. Even if you are not making the progress you want to see and you seem to be plateauing regardless of how much work you put in, the worst possible move is to quit. Imagine how your body would react if you were NOT working out during the week and eating healthy. By the time New Year’s rolls around you will have to work twice as hard to get to where you want to be.

So remember, during this time of year, when food and fun is abundant every weekend, consistency is key when it comes to staying fit for football season.

Robbie Fontova_Online Personal Training Coach