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The Concept2 SkiErg is a unique and powerful machine that delivers a full-body workout and is beneficial for cardiovascular fitness and fat loss. Based on the motion of cross-country skiing, the SkiErg provides an effective workout that is low-impact on the joints. Whether you’re an avid skier, a fitness enthusiast looking for a new challenge, or seeking a full-body cardio and strength workout, the SkiErg offers a range of benefits. At BXF, we’re fortunate enough to have Concept2 SkiErg machines.

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When it comes to fitness and bodybuilding, the term “bulking” often conjures images of loading up on calorie-dense foods without much concern for the quality of those calories or the unnecessary weight gain (aka a “dirty bulk”). However, there’s a more refined approach to gaining muscle mass and size while still prioritizing your health and overall well-being. This approach is known as “clean bulking”. This method offers a balanced and mindful approach to gaining muscle mass while minimizing excessive fat gain.

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If stronger, more muscular legs are on your list of fitness goals, Bulgarian split squats will get you there. While they will definitely challenge you, the rewards are worth it!

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Both cardio and dieting are important for fat loss, but they work in different ways. Cardio burns calories and can potentially use fat stores as a fuel source, which can help you lose unwanted weight…

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An inclined dumbbell chest press is a popular strength-training exercise here at BXF, and a favorite go-to for trainer Keith Gross and me. It’s great for developing pecs, working the muscles of the chest, front deltoids, and, secondarily, the triceps. The modifications to use barbells and set the bench to a 15 or 30 degree incline both work to make the exercise more effective for developing muscle and strength.

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Between work, family, friends, and making time to exercise, it can be hard to find the time and energy to come up with nutritionally balanced meals, shop, and cook every night of the week. We know calories matter when we’re trying to achieve a slimmer, more defined look. We know macro- and micronutrients matter for our health and to promote muscle growth and repair. But that’s a lot to think about on Thursday at 6:00 pm of a long week. 

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As we grow older, prioritizing an active lifestyle becomes increasingly crucial for our physical well-being and overall health. Boxing training can offer numerous benefits for individuals aged 60 and older.

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At BXF, we provide access to the Booty Builder, a specially designed machine to provide optimal glute activation to deliver the most efficient results from the hip thrust movement. The Booty Builder allows for a larger range of motion, which improves muscle activation across the entire posterior chain, building strength in the glutes, hamstrings, core, and hip and knee extensors. The increased range of motion also encourages increased flexibility. 

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Maintaining a fitness routine while on vacation can be challenging, but with a little planning and dedication, it’s definitely possible. Here are some tips to help you stay on track with your fitness goals during your vacation.

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Today, we are excited to introduce you to Keith Gross, our newest trainer at BXF, and share the news that small-group training sessions are starting this week! 

Keith has been involved in the fitness industry for over a decade and is excited to bring his experience to BXF. His love of fitness began in high school with weight training and competitive cheerleading.

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Getting enough protein is essential for gaining muscle and supporting recovery. If you’re looking to gain muscle mass or build your functional strength, aim to consume at least 100 grams of protein per day. I’d encourage anyone lifting weights to hit 1 gram per pound of bodyweight per day (or more) in order to improve recovery and maximize workouts.  Protein is not only for bodybuilders and muscle-building enthusiasts, however.  Protein is the single most powerful tool we can use in order to stay satiated, eat fewer calories, and lose more weight.

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Carbohydrates have developed a bad rap in current diet trends. From the Atkins diet to keeping keto, there has been a big shift away from carbs in our diet over the past twenty years. But all carbs aren’t created equally, and while there are reasons to minimize carbs, particularly those coming from simple sugars, they still play an important role in the functioning of our bodies. 

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Hardgainers are those who find it difficult to gain and maintain lean muscle mass and overall weight. Many hardgainers have always had a slim physique, or ectomorph body type. They may find it easy to keep weight off, or may have even gone through periods where they have struggled to gain or maintain a healthy weight. And, they often find that they do not see the same response to weight lifting plans that non-hardgainers do.

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Tabata training is a specific form of high-intensity interval training (HIIT). It gets its name from Japanese scientist Dr. Izumi Tabata, who developed the method for athletes. The Tabata protocol consists of short, intense intervals of exercise followed by brief periods of rest. Typically, Tabata workouts are structured as follows…

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Whatever your goals, we know firsthand the incredible benefits that come from working with a dedicated personal trainer. Working with a trainer means you get the most from your time with curated exercises designed to target your health and aesthetic goals, plus all the benefits of additional motivation, good form, and well designed progressive overload. But that doesn’t have to look like coming to the gym to meet one-on-one with a trainer 5 days a week. Here’s a few ideas for how you can mix-and-match training…

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We love incorporating lunges into circuit-training routines. These compound exercises provide a great focus on lower-body muscle groups while also being incredibly versatile to target a range of specific needs and fitness goals. Here are some of the reasons to consider incorporating lunges into your routine and a few of our favorite variations.

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Spring is almost here. Mardi Gras partying has passed, and all those hours in the gym are about to become a lot more visible. If you’re looking to show off your gains, now’s the time to start transitioning into a “cut” cycle—a period of training that optimizes reducing body fat rather than solely building muscle (“bulking”). 

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The Crescent City Classic 10K is a New Orleans tradition. It attracts a huge crowd of runners and spectators every year, and, like other races, it can be a fun way to add purpose and motivation to your cardio. Combining resistance training at BXF with a 10k training plan can be a great way to feel good after Mardi Gras, challenge your body, and get ready for the summer with a well-rounded fitness regimen…

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Here in New Orleans, we’re gearing up for Mardi Gras. Mardi Gras celebrations aren’t unique to NOLA, but we take it to a whole ‘nother level. Schools shut down and a million people join the city to celebrate. And those celebrations are all about indulgence…

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Adequate protein consumption is essential for muscle growth and maintenance. Those looking to see the full benefits of a weight lifting routine should aim to consume 1.0–1.5 grams of protein per pound of body weight. Proteins are made up of amino acids, and they are the primary building blocks for new muscle growth. But not all protein is equal..

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