Tuesday, December 7, 2010

Way to go, Will!

Thanks for stopping by the blog, workout friends! This week we have another success story to share with you. It features Will Frazier, one of our colleagues here at Channel 13. We had no idea he had a weight loss story to share until he commented on our workout segments and said, "Oh yeah, I've lost almost 100 pounds." WHAT?!? Right away, we started asking Will to share his story with all of you.

"It wasn't until high school that I really let it go... I didn't think it was an issue - it was just the way I lived my life." Will got a wake up call when he was moving in March of 2009. "The only thing left in the entire house was a scale," he says, "I got on it and was like, oh! I kept moving it, and had to move it over again...oh!" He couldn't believe it. The scale read 325 pounds. "It was the most I'd ever weighed. I'd never seen a number that big and it freaked me out."

Will knew his sedentary life was a big part of the problem. "What do I like to do? Read, play video games, watch tv, and all involve me sitting on my butt!" He found a way to keep doing what he loves - now he just does it on a stationary bike! "I do what I do, just sitting in a different chair," he says with a laugh. In fact, Will has spent so much time in that new "chair" that he broke it! He bought a new one, and also adopted a new outlook on food. "It's more fuel that keeps me going instead of, this is what makes me happy!" Now he eats mostly raw foods... fruit for breakfast, veggies at lunch and at dinner a "normal" meal instead of what he calls a "fat kid" meal. "I don't beat myself up. I like cheeseburgers, pizza, BBQ... all that stuff. I just eat it in moderation now."

Will hasn't given up anything he loves, and he's loving living a healthy life. "It's opened my eyes ... wow! You're not supposed to feel like that when you get out of bed! I feel so much better now and I did it by finding what works for me."

We hope you're finding what works for you, and that our workout segments are helping you in your journey.
Have a healthy week!
EEK
Erin.Kiernan@whotv.com

Tuesday, November 30, 2010

From flab to fab!

Welcome to the Workout of the Week blog!
This week we have another great success story to share with you. It's one that might make you say, "Gee, maybe I can do that?!?"


Caleb Pike says he used to get winded just tying his shoes. Today, he competes in triathlons and marathons and he invited us to a class at Altoona Campus called "RIPPED" to show just how far he's come.

Caleb's inspiration to get fit came in a tiny package - his six month old daughter. “I didn’t think I could be a very good dad to her if I couldn’t keep up with her,” he says. That was two years ago - Caleb weighed in at 290 pounds and his percentage of body fat was fifty percent. "We were very lazy," Caleb says of himself and his fiance'. "We ate a lot of junk food... we thought that eating healthy was eating one less flour taco!"

Now, Caleb and Nicole take the "RIPPED" class together twice a week. It meets at five in the morning. That's right ... FIVE AM! Trust me, that is a time of day I never see, and with good reason. I was hurting from the get-go. We're doing the Tabata method - twenty seconds of hard work, followed by ten seconds of rest, eight times in a row. The instructor, Tracy Downey divides us into six groups for the six different stations she's set up. There's a push up station, sprints, pull ups and tricep dips, wall ball, crunches, and lunges. By the time we finish eight rounds at each station we are exhausted and we can tell we're going to be sore. Caleb spends quite a bit of time grinning at our discomfort and he hardly looks tired at all!

Since he started his lifestyle change back in 2008, Caleb's cut his weight by 100 pounds and reduced his body fat by 35 percent. He believes he's in the best shape of his life - physically and mentally - and he's excited about raising his little girl to live the same healthy life.

If you want to check out the "Ripped" class, or other programs at Altoona Campus, here is the contact information:

1500 8th Street SW
Altoona, IA 50009
Phone: 515/967-0788
info@altoonacampus.com

Have a healthy week!
EEK
Erin.Kiernan@whotv.com

Tuesday, November 23, 2010

'Tis the season... for a travel band!

Hello workout friends!

It's the time of year when all of us tend to eat, drink and be merry ... and get fatter. Although holiday weight gain is often exaggerated (some report an average of seven to ten pounds) even putting on a pound or two can be a problem because we usually never take it off!

In addition to consuming more, we often exercise less this time of year. It's easy to make excuses - from busy schedules to rotten weather. Well, give it up. Angie Gallagher is back with a workout you can do anywhere, with just one simple exercise tool. "The nice thing about the band is it's easily adjustable," she explains, "if two feet is too difficult, taking one foot out makes it easier." The pieces of plastic come in different models and levels of difficulty and it really is amazing the different moves you can do. There are bicep curls and overhead presses, and cardio like jumping jacks and hopping drills. The possibilities are endless and the workout is really tough when you keep doing compound moves that use big muscle groups. Angie's even come up with a way to make classic push ups more challenging ... why, why, why

When you finish things off with ab work, you've managed to turn your hotel - or guest room at mom and dad's house - into a gym. "The nice thing about this workout is you're burning calories and fat and building muscle, all at the same time," Angie says with a smile, "it's very efficient."

You can find resistance bands and tubes at fitness stores, Wal-Mart and Target or you can buy them online. Another bonus ... they're cheap!

http://theshapestore.com/pc/SHAPE-Resistance-Cords-c10.htm

http://www.beachbody.com/category/fitness_gear/bands_balls_weights.do

Thanks for stopping by the blog, have a healthy week!
EEK
Erin.Kiernan@whotv.com

Tuesday, November 16, 2010

Blasting Back Fat!

Welcome to the blog, workout fans!

This week we're returning to requests from our friends and colleages and to our friend Gigi Filer of Gigi's Pilates and Personal Training in Des Moines.

“As we age, things start to head south.” That’s what Gigi tells us during a recent workout session. It’s depressing, but with her help we are learning how to fight back and this week, we’re targeting - the back. Specifically, back fat.

"Right above or below the bra line for women,” says Gigi, “and for men it's those love handles right above the belt line." We already know where it is ... what we need to know is how to get rid of it! First, Gigi gives us an anatomy lesson. "For the back, we focus on big muscle groups – the lats, traps, rhomboids." Latissimus dorsi are the big, power muscles of the back and Gigi has us working them by doing lat pulldowns. She has us sit on a resistance ball, forcing us to engage the core more than we normally would. Trapezius and rhomboids are next – both in the middle of the back. We do bent over rows to hammer what we really hate … that fat hanging over our bra straps. And Gigi says if we do these moves as a compound set – one right after the other – we’ll soon blast our backs into beautiful shape!

Have a healthy week!
EEK
Erin.Kiernan@whotv.com

Tuesday, November 9, 2010

Losers are winners

Hello workout friends!
This week our segment takes on a new theme - success. Many of our workouts have been meant to inspire YOU ... now meet two women who inspire US.

Lyndee Underbakke and Molly Fairchild wanted to be contestants on The Biggest Loser, Season 10 but didn't get picked. It didn't stop them from starting a routine aimed at getting fit. Their goal - losing a combined 320 pounds. The two have been friends for years so it was no surprise that when Lyndee got engaged, she asked Molly to be in her wedding. And that's how the lifestyle change started. "Well, it started out as a quest for the dress!" Lyndee says with a laugh. As if the quest isn't hard enough, it was torture for these two because nothing fit. "I was gonna have to lose something to be in the wedding," Molly explains.

Weight has been a problem for Molly and Lyndee for most of their lives. "People talk about, back when i was skinny or those are my skinny pictures,"Molly says with a shrug, "I don't have those." The women knew it was finally time to do something about it and they decided to do it together. First, they altered their diets. Then they joined Aspen Athletic Clubs and started training with Scott Kauffman. "The clients I see leave here with written program," he explains, "so we work out and then they know, here's what you need to do two times before next Thursday."

Molly and Lyndee admit that at first the workouts seemed impossible but not they can't wait to see what Scott will dish out next. With his help they've lost more than 100 pounds and 80 inches! They post their successes, and failures on a facebook page called "Send Lyndee and Molly to Biggest Loser Season 10". They hoped it would help them make it on the show but now it serves as an outlet, and keeps them accountable. They hoped to draw a few hundred fans and ended up with more than three-thousand at one point!

The hard work is paying off. At Lyndee's wedding, the gals looked beautiful. Even more important, they feel fantastic.

We're going to be touching base with Molly and Lyndee periodically, but if you want to track their progress on your own, find their facebook page.

Here's to a healthy week!
EEK
Erin.Kiernan@whotv.com

Tuesday, October 26, 2010

Get fit with Fido!

Hello workout friends!

This week the exercise moves outside again - this time with Sonya's babies, Remi and Spot. Did you know that obesity is not only on the rise among people - but also their pets? Just like us, our furry friends are at increased risk of disease if they're carrying extra weight.

To help whip two and four-legged creatures into shape, we turn to personal trainer Angie Gallagher. "Studies show that people who exercise with pets increase speed by 28-percent, so it's a nice incentive," she explains. Angie suggests doing intervals with your dog, "Pick street signs or trees as markers - speed up and slow down, and you'll burn extra calories." A game of fetch really boosts our heart rates when we get in on the race. "Another way to really kick it up is do sprints with your pet.. throw tennis ball and sprint with your dog to retrieve it."

You can also invent ab and arm exercises - depending on the size of your dog, and Angie also shows us ways to incorporate lunges and squats into the daily walk. It doesn't take long to realize this is a fun way to get a total body workout.

We've loved working with Angie and you would too...she's kicking off another eight week session at her studio in Clive. Contact her at fitnesswithangie@gmail.com or 710-6987 for details.

Thanks for stopping by - have a healthy week!
EEK
Erin.Kiernan@whotv.com

Tuesday, October 19, 2010

Total Body Beating

Hi gang! Welcome to the Workout of the Week blog.

By now you’ve probably heard of the place promising "total body transformation." Kosama opened its first location last winter and now its one of the fastest growing clubs in the metro. "We wanted to cater to the working, to-and-from crowd," says Ben Bjorholm. He’s one of the owners of Kosama downtown. Bjorholm says the best thing about Kosama is the variety. Locations offer six different workouts, six days a week and we just happen to show up for one of the most difficult ones. “Yep,” says Ben, “this is the killer plyo day.”

For one hour we cycle through six rounds of explosive movements. A timer on TV screens ticks down the seconds and it doesn’t take long for our hearts to start pounding. According to Ben, this workout can burn 600-800 calories and we believe it. We’re pouring sweat, our faces are red and we’re sucking air by the home stretch. "This is as much core as it is cardio,” says Bjorholm, “you’re burning calories and strengthening those abs all at the same time." There are moves taken from sports like basketball and volleyball along with conditioning moves like burpees and fast feet. All eyes are on the clock at this point and it’s all we can do to keep moving. "This is when you have to be mentally tough,” hollers Ben,”this is where it becomes mental, not physical!" Thankfully, lower intensity moves round out the last segment and we are finally ready to stretch.

This workout was intense. It is definitely not for beginners. If you’re interested in checking out the new downtown Kosama location visit www.downtowndsm.kosama.com call 480-8626 or drop in 1905 Ingersoll Avenue Suites 102 & 103.

Have a healthy week!
EEK
Erin.Kiernan@whotv.com

Tuesday, October 12, 2010

Kidz Pump

Welcome to the "Workout of the Week" blog - thanks for stopping by! This segment focuses on one of the scariest health issues in our country today - childhood obesity.

Have you ever noticed that lot of times adults don’t give kids enough credit? For instance, Emily Allen knows exactly why it’s important for her to be at the “Kidz Pump” class at Altoona Campus. “Well, I don’t go outside and play very much so this is a way to get exercise!” Getting active is more important than ever - in the last thirty years, the number of obese children in the United States has more than doubled. "My goal, because I love kids, is to create those habits as young as you can," explains instructor Stephanie Hilsabeck, “getting kids active and being a role model as a parent is important. I’m trying to show them that exercise can be fun." It’s obviously working. Stephanie's daughter and her friends view workouts not as work, but as play. "She has a whole room of exercise equipment,” says Piper McAlister, “it's so fun to go to that room!"

In the group fitness room at the gym, Stephanie has kids doing basic moves like hamstring curls and high knees, along with more complicated sports moves that improve speed and agility. "We like it because it gives us really good exercise," says Seth Franklin. "Yeah,” agrees his sister Haley, “we get challenged a lot in here, pushed to our limits!" Seth and Haley are regulars, along with cousins Emily Allen and Cole Chittenden. "Ummmmmm....well, this is the second time,” they tell us. When we ask if they like the class they nod their heads and smile. “Mmmmmmm-hmmmmm!"

It’s easy to see why they like the class when Stephanie cranks up Miley Cyrus. "It's gonna be Party in the USA, we all know that song, right?" Dancing doesn't feel much like work, but this routine gets little hearts - and our hearts - pumping. There are big moves like jacks, kicks and squats and soon we're all sweating and there are high fives all around. "Nice job,” says Stephanie, “very nice job!"

“Kidz Pump” winds down like any other fitness class... with stretching, and some relaxation. "As adults we need time to unwind and relax and so do kids!" Stephanie explains. They get to do that here, and learn lessons that will improve their lives. "Hopefully they're developing habits that they’ll carry into adulthood.”

Altoona Campus is located at 1500 8th Street SW in Altoona.
Call 967-0788 for more information or check out www.altoonacampus.com.
The next class for kids is “Combat Conditioning” – it begins October 26th at 5:45pm!

Here's to a healthy week!
EEK
Erin.Kiernan@whotv.com

Tuesday, October 5, 2010

Bust a Move...Beating Breast Cancer

Welcome to the Workout of the Week blog - thanks for stopping by to see what we're up to!

Sometimes it just doesn’t seem right to use the word “workout” when the exercise we’re doing feels more like playing. “You get into the music and the dancing and the next thing you know the hour is over!” That’s how instructor Kristin Johnson describes Body Jam and once the class starts it's easy to understand what she means.

"It’s just dancing,” she hollers, “wherever you like to dance... a club, a wedding reception, in your bedroom with the lights off!" During this cardio class participants can let loose to Shakira and howl or channel John Travolta and pull off some disco moves, all while working up a sweat. "The harder you dance, the more of a workout it is,” Kristin says with a smile, “it's a party... it's a party!" And it’s an all ages party, too. The day we attend Body Jam there are teenagers, their mothers and women old enough to be grandmothers in the class. Everyone is showing attitude and strutting their stuff.

Kristin gets people fired up and having a good time and she’s an inspiration in more ways than one. "I was diagnosed with breast cancer last year. I had a double mastectomy, reconstruction, chemo." The disease took her off the dance floor - but not for long, and she returned with a new passion for teaching. "I loved the class even more because I could just disappear into the dance zone, the music zone and not think about what was going on in my life. You realize it’s not just your physical health, but your mental health, too!"

Sonya and I are definitely not “Dancing Queens” but we’re smiling along with everyone else, because Kristin’s grin is contagious. Whether we’re pumping our arms, jumping around the room or shakin’ our rumps, this workout flies by and leaves us feeling fantastic and full of life. “I know dancing’s not everybody’s thing, but there are people who would rather dance a marathon than run a marathon!” Kristin says with a big laugh, and we couldn’t agree more.

If you want to give Body Jam a try, you’ll find Kristin at both the Waukee and Walnut Creek YMCA. She is a blast!

Have a healthy week!
EEK
Erin.Kiernan@whotv.com

Tuesday, September 28, 2010

Beat back those bat wings!

Hello and welcome to your weekly dose of workout wisdom!

There is some bad news in this segment, so brace yourself. “The clients that come to us and grab body parts and say ‘I want to lose this…’ it cannot be done.” That’s the message from personal trainer Gigi Filer, but she also shares some good news … you can change your body with a holistic approach to health and fitness.

This week we’re back to workouts suggested by our colleagues but the person who asked about blasting the “bat wings” is choosing to remain anonymous. You know who you are. "The big triceps thing is all this flapping," says Gigi and we know that you know what she’s talking about! Fighting the flapping requires a multi-pronged approach. "I like to do a compound set,” she explains, “so we’re targeting one muscle group with two different exercises.”

Weightlifting is an important part of the plan and Gigi's showing us how to target those tiny muscles on the backs of our arms. "More weight isn't always best. Executing proper form is what's most important." Triceps kickbacks are first and this trainer makes sure there is no cheating! There’s also no rest between exercises... we go straight into skull crushers, again concentrating on form and fatiguing the muscle. If you're feeling ambitious, you can do four exercises in your compound sets. Triceps dips are a great option and all you need is a chair or a set of stairs. Follow those with triceps push ups and this little muscle group will really be fired up. Another bonus – no equipment needed and that means no excuses.

There are other elements to beating back bat wings and Gigi is quick to remind us about them. "If you're not doing cardio and not nourishing your body, you're still going to have what's left over and that's body fat!!!" And if you fail to slather on sunscreen, no one’s going to see those muscles you’ve worked so hard for because they’ll be hiding under sagging skin - so wear SPF 30 or higher when you bare those big guns!

EEK
Erin.Kiernan@whotv.com

Tuesday, September 21, 2010

Push ups in the park

Hello fitness friends!

This week’s workout takes us back outside for a brutal workout. “I’m going to have to you P90X core synergistics,” says Rebecca Ingham. Our response to that is “Huh?” Think Boot Camp, with an emphasis on core, and more variations of push ups than we’ve ever seen! "We do it here at Lion's Park or the Urbandale track and I'll make them run bleachers," Rebecca says with a sly grin. For us, she turns the park gazebo into a workout room and explains the day’s workout. "Core synergistics works everything from here to here,” she says – motioning between her shoulders and knees, “it’s everything you work in everyday life."

Right off the bat, we’re doing stacked feet-staggered hand push ups. They aren’t easy, but at least we’ve done them before – unlike the next move, which has us working hard and laughing hysterically. It’s called a “banana roll” and it torches your abs and back. Then it’s another funky push up, this one called the “sphinx” and neither one of us can really pull it off. Next we do two big power moves that get our heart rates up. Low, lateral skaters have us working that infamous “thutt” area and the lunge and reach exercise is a compound move that gets both our legs and arms burning. We don’t have time to recover and Rebecca shouts, “OK! Prison cell push ups are next!” What?!? Those sound awful! We quickly learn they are awful – Rebecca describes them as burpees on steroids. They leave us exhausted and out of breath and we still have to crank out X-Presses. They’re yet another total body move that surprise you with a cardiovascular work out.

The end of this routine includes a bunch of challenging abdominal exercises. The “Superman Banana”, leg climbers, and “Crunchy Frogs” create a strong finish. By the end, we’re beat but we also think this boot camp at the park bandstand is way better than being inside a gym!

If you’re interested in working out with Rebecca, check out her webpage www.BodyPowerFitness.com.

Keep the workout ideas coming and please contact us if you have a success story to share with our viewers. You don't have to be at your "goal" - we want to see the work in progress, too!

EEK
Erin.Kiernan@whotv.com

Tuesday, September 14, 2010

It's as hard as it sounds!

Hello and Happy Tuesday fitness fans!
This week we continue our workouts with our colleagues and friends, with Emily Carlson.

"I like it because you work really hard and you sweat." That's how she describes one of her favorite classes at Gold's Gym in West Des Moines. I missed this shoot, and I'm really bummed about it. Sonya says it was brutal. Instructor Jessica Carlson describes Body Combat this way, "It's a mixture of cardio kick boxing, Thai boxing, tai kwondo, there's some Brazilian fighting in it." First, she schools participants on proper technique - then the warm up begins - and so does the sweating. "It's obviously a cardio vascular workout," says Jessica, "there's a lot of core, every time you do a jab, hook, uppercut it's always strengthening your core and obviously leg strengthening too when you're doing your kicks."

Ah yes, the kicks. When you start using those big muscle groups your heart rate soars. Add lunges and squats and it doesn't take long for your quads, hamstrings and glutes to start burning. According to Sonya, Emily makes all of this look easy but she also tells me Jessica was a great motivator - even when things got tough. And Body Combat not only works your body - it's also empowering. "I like it because you not only work really hard, you get to punch and kick and get rid of some aggressions," says Emily with a a grin.

If you're interested in giving Body Combat a try, visit Gold's Gym at 1550 22nd Street in West Des Moines. You can also call ahead, 225-9900.

Have a healthy week!
EEK
Erin.Kiernan@whotv.com

Tuesday, September 7, 2010

Battle the post-baby bulge

Hello fitness fans! Thanks for stopping by the blog. This week we continue our workouts with our coworkers. Lynn Melling asked for a routine to blast her our of her post-pregnancy plateau and we all got our butts kicked because of it!

From a lack of time and sleep to too many hormones and diapers - new moms have a lot to juggle. Oftentimes - exercising is not on the "to do" list.... but it should be. I think that’s what’s so hard with a new baby,” says Lynn, “you feel like you can’t leave him or her, and where do you find the time?!?” This workout shows you how to get started, and how to whip that post-baby body - or any body - into shape.

"For new moms, they’re dealing with a lack of sleep and concentration,” says personal trainer Angie Gallagher, “so you don't want to do exercises that require a lot of complicated choreography." And Angie should know … she’s the proud mom of two little ones. "Also, there are hormone issues that relax the joints so be careful about high impact moves and over-stretching." If you’re a new mom, you want to make sure your doctor has cleared you to exercise. Once it’s ok, you can even use your baby in your at-home routine. Lynn is able to entertain her son Jack while doing modified push ups and kneeling bird dog moves. In minutes, he’s smiling and laughing and mom is getting some crucial ab and back work accomplished.

"Those last ten pounds are the hardest, and those last few inches!" That's where Lynn finds herself stuck, one year after having Jack and Angie has created what she calls the “Post Baby Plateau Buster!” It’s eight cycles of resistance training and cardio and it moves fast. "The nice thing about this workout is a lot of different muscle groups at the same time,” Angie explains, “it’s all compound moves." What that means for us, is our heart rates staying high during the entire workout. Lynn is training for a marathon, putting in many miles every day and she’s surprised that this hour is pushing her to her limits. We are doing everything from burpees and tricep dips to lunges and speed skating, and all three of us have to take breaks at different points in time. This routine is not for beginners and Angie keeps reminding us that it’s the struggle that gets results. “It will get easier eventually, just because your body is so efficient to adapting.” And that’s when she’ll change things up all over again. Angie may look sweet, but she will push you hard. If you need a jumpstart, contact her at 710-6987 or fitnesswithangie@gmail.com

Also - there are two great new programs starting at Gigi's Pilates & Personal Training. The first is C.U.R.L. ... "Change UR Life." It's for kids in third through eighth grades who are struggling with weight. It starts Monday, September 13th. "KRUSH" is a program for adults with fifty or more pounds to lose. It starts the 20th, but auditions are happening this Sunday, the 12th and Monday the 13th. If you're interested in either program check out www.gigispilatesstudio.com or call 279-0242.

Have a healthy week!
EEK
Erin.Kiernan@whotv.com

Tuesday, August 31, 2010

Exercising while you're expecting

Hello workout friends!
Today we continue exercising with our coworkers, and the segment is about staying fit during pregnancy.

Megan Reuther told us, "Since my workout has been reduced to the treadmill, I could use pregnancy-friendly exercises!" and Jeriann Ritter said, "I have not been working out at all. All I do is eat and chase after a 1-year-old, so please don't kill me!"

For this very specific segment, we turned to Mendy Collum - she's a fitness instructor, a registered nurse and a mom. Her first words of advice are simple, "Listen to your body. If the activity feels ok, chances are it's fine." Both Megan and Jeriann are shocked at what Mendy tells them next. "Most things are ok, you're not stuck to just walking during pregnancy! You can continue step, aerobics, eliptical, kickboxing, spinning...pretty much everything!"

Mendy explains that she was still teaching high impact fitness classes right up until she delivered both of her kids - she just made some modifications as her pregnancy progressed. "In the long run, just like when you aren't pregnant, exercise is going to give you more energy." That's part of the reason she teaches a prenatal fitness class at the Walnut Creek Y. Participants do cardio like step or kickboxing, some weight lifting and resistance training and even yoga!

The classes also include a lecture and discussion and topics run the gamut - nothing is off limits and the motto is, knowledge is power. Bottom line, Mendy says staying fit during these nine months is what's best for baby - and for mom. "It's going to give you more endurance, not just for daily pregnant life, but for the biggest endurance challenge of all ... LABOR!"

Mendy is starting a new prenatal fitness session on September 7th. The class meets every Tuesday evening from 5:15 to 6:20 at Walnut Creek. You don't have to sign up but do need a release from your doctor or midwife to exercise.

Have a healthy week!
EEK
Erin.Kiernan@whotv.com

Tuesday, August 24, 2010

Shake it baby!

Hello workout friends!

If you're a regular viewer of Workout of the Week you've seen us try just about everything. We've decided to ask our co-workers to show us some of their favorite ways to stay fit and this week, meteorologist Megan Salois takes us to Zumba!

"It's addicting that's for sure. People that come keep coming back!" That's how instructor Asa Ivers describes the class that is part Latin dance, part toning, all fun! If you're someone who hates traditional group fitness classes, this is for you. Sexy moves combines with low lights and loud music make the gym feel more like a nightclub! "Zumba is a combination of fitness and dance elements," Asa explains, "it is a fun dynamic workout."

That's what keeps Megan coming back week after week. "Even though I'm not a good dancer, it's fun!" she says. "And, it kind of makes me feel like I did in high school - just dancing and having a good time!" Megan might say she's not a good dancer, but she's got these moves down pat. As for us, the hip shaking and booty rocking is way out of our comfort zone! But the longer the class goes on, the more we pick up. "That's the great thing about Zumba," says Asa, "we try to do repetitive movements so all people can take the class."

Another bonus is the fact that all of these moves are easily modified for beginners or people who can't do a high impact routine. "We have senior citizens in the class we have teens in the class - everyone can join in!" And no matter what your fitness level, the Latin mix combined with strength moves have you sweating in no time.

We highly recommend giving Zumba a try. There are classes at various clubs around the metro but we really loved Asa's style and spunk. You'll find her at Aspen's Merle Hay location and you can get a free one week pass!

Aspen Athletic
4100 Merle Hay Road #6
Des Moines, Iowa 50310
515.270.5860

Thanks for stopping by the blog. Keep the workout suggestions coming!
EEK
Erin.Kiernan@whotv.com

Tuesday, August 17, 2010

What is a thutt?

Hello workout fans!
Starting this week, we're showcasing workouts for particular body parts and/or problem areas that we (and our colleagues) want to target. Up first - Sonya and I ask Gigi Filer to help us blast our thutts. What is a thutt, you ask? "Thutt is a word that has been developed to describe the area where the thigh meets the butt," Gigi says with a grin, "it's your thutt!"

Right off the bat, Gigi wants to make it clear that you cannot "spot train" a specific part of your body. However, it is possible to improve the look of you thutt (or anything else) with hard work in *all areas of your life. "I'm sorry ladies and gentlemen who are trying to lose in that one area," explains Gigi, "you cannot do it without being mindful of what you're putting into your body and how you're fueling it." This isn't earth-shattering news, but we still don't like hearing it. How much food, and what kind of food we're putting in our bodies makes a big difference. Another big component is cardio... if you're not doing enough, all of the sculpting moves in the world won't make a difference in your appearance.

Back to our area of concern - the thutt. We're interested in shrinking it, firming it up and giving it more definition and Gigi says we need to work specific muscles - primarily the glutes, hamstrings and hip extensors. The first exercise takes a basic step-up to the extreme. Lots of risers under a step mean it doesn't take long for us to feel this move right where we want to. It's important to move slow, maintain proper posture and keep momentum out of this move.

Next, Gigi comes at us with kids' toys! Super small moves with plastic balls add up to serious work for the thutt. "It's not a huge range of motion we're looking at here," she says, "it's all about form and targeting those key muscle groups." Those muscles are burning by the time Gigi is done with us and we're realizing that shaping the thutt is no small task.

If you want Gigi to help you get fit - check out her new location downtown at 1312 Locust. You can also call 515-279-0242 or email gigi@gigispilatesstudio.com.

Keep tuning in to "Workout of the Week" in the coming weeks and months - we take our colleagues requests to trainers around the metro and also show you some of our friends' favorite workouts.

EEK
Erin.Kiernan@whotv.com

Tuesday, August 10, 2010

Fitness to your front door!

Hello fitness friends! I'm off this week, but slipping in some time for "Workout of the Week" because I love it (and you) so much. :)

This week's segment is perfect for those of you who find yourselves skipping workouts because you don't have time to go to the gym or you stop the exercise DVD five minutes in because there is no one there to motivate you. Sound familiar? If so - you need to meet John Willer. "I was overweight and I started doing aerobics tapes at home," says John, "then I went to school to be a personal trainer because I wanted to help others and make them feel better." John started his own personal training business - with a twist. "You don't have to leave your house - it saves time," he explains. "You go to the gym, it's 15 minutes there and 15 minutes back and you wait on sweaty equipment... I come to your house and we're done in a half hour."

For us, john visits the station where we have some empty office space - perfect for working out. "A lot of people have resistance bands or exercise balls at home - if you have it I'll use it, but if not it's no big deal." All we need besides our bodies, is a towel and a blanket ... more on that in a minute.

We start with a dynamic warmup - arm circles, knee lifts, hamstring curls - then the hard work begins. Push ups are first, and John has us working in a pyramid format. "So we do five reps first, then ten, then fifteen... then we go down to ten, then five...." And that's the plan we follow for every exercise - plyometric lunges, dead lifts, one legged squats - all using body weight. We use the blanket and towel to create resistance for bicep curls - just loop them underneath one foot and press down! We also do a move John calls "upsie doorsies" - you just grab a door knob or door frame and pull yourself toward it - a great way to work your back!

The first round doing five reps of each exercise flies by, the second round of ten feels rough, by the third we are sweating. It's surprising how much are hearts are thumping without any fancy equipment or heavy weights. And if you want to add more weight to moves like dead lifts of lunges John says just look around the house! "You can grab milk jugs, bags of kitty litter, canned food..." Since we're in an office setting, I snag a phone book and it works pretty well!

We finish the body circuit and John has a surprise for us. "At the end, if you have any juice left... we do a four minute Tabata cycle." We've done this before with lots of different trainers so we know what's coming - twenty seconds of work followed by ten seconds of rest. However, we have never done the ab move John calls the "dead bug." We are on our backs with our arms and legs flailing around and we think this should be called the "ugly bug." Regardless, this move is hard and it's causing me pain because of my back injury. John gives me a different move - I flip onto my stomach and do "swimmers" - another great core exercise. We look ridiculous, but before long Sonya's abs are on fire and my back and butt are burning. We're shocked that we've gotten such a great workout in just thirty minutes. "That's probably one of the shortest workouts we've done!" exclaims Sonya. "And hard!" I reply. "Yeah ... who wants to waste time?" asks John. Good question!

If you're interested in having John bring fitness to your front door, check out his website. www.willerprotraining.com. You can also call John at (641)891-0500 or email him at wptraining@live.com.

Thanks for stopping by the blog - remember, we want your workout ideas!!!
EEK
Erin.Kiernan@whotv.com

Tuesday, August 3, 2010

Passing backward

Hello workout fans! This week's segment is unique - and it was a great time.

If you’re looking for a fun way to burn off a lot of calories and blow off a lot of steam – why not join a team? "We encourage anyone... any shape, size, interest to come out and give it a shot!" Jeff McHenry is a member of the Des Moines Men’s Rugby Club and also helps coach the women. When the team invited us to visit a practice, we said “Sure!” and at first, it seems like it’s something we can handle. We start with jogging laps around the field and then do some simple stretching. Drills are next – first simple passes standing still, but then things start moving. As soon as we pass, we loop around to the back of the pack so the entire team is moving like one giant organism. It’s not easy and the sprinting has our hearts pounding but it’s nothing compared to what’s next.

“If you have glasses, take them off,” yells Jeff, “I’ll hold them for you.” And soon, we see why. Coach Sean Wieser demonstrates the “truck and trailer” drill. In it, he runs toward the backs of two players who are standing next to each other with their arms around each other’s shoulders, ramming into their backs with his shoulders. Then he whips around, and sprints in the opposite direction toward another pair that is linked up the same way. The best way to envision this is to think of the linked players as a training sled. During this drill we constantly trade places, so you hit – and get hit. "It's definitely a different kind of strength and conditioning you have to have out here..." explains Jeff. "Running on a treadmill is a lot different than coming out here and playing rugby."
Speaking of running, it doesn’t take long for us to be back at it. We are doing more ball handling drills – each one is more complicated, requiring more speed, agility and teamwork. Oftentimes, we have no idea where we’re supposed to go or what we’re supposed to do! Jeff finally gives up on the most complicated passing drill and moves on to full out sprinting. By the end we are dying and positive that practice must be almost finished. Instead we find out that it’s time to scrimmage. “All I know is that you can only pass backwards,” I explain to Jeff and the team. Sonya nods in agreement and when we first start playing it is obvious that we have no idea how to play this game. We spend a lot of time apologizing to our teammates for bad passes and dropped balls, but as the sun sinks and the shadows on the field get longer we start getting the hang of things. There is cheering and laughing and a great sense of camaraderie. We have worked our tails off and had fun doing it.

After the scrimmage, we also got to learn about "scrums" and "lineouts" - both are means by which play is restarted during a game. I will not do an adequate job of describing what these entail so you will just have to watch the story at five o'clock (or watch online) to find out!

Rugby was a blast, and you can give it a try if you're interested - everyone is welcome. Visit http://www.dsmwomensrugby.com/ for more information.

EEK
Erin.Kiernan@whotv.com

Tuesday, July 27, 2010

The Best of Both Worlds!

Hello workout fans! Thanks for stopping by the blog.
This week's workout is wonderful. It's "Yoga in the Gardens" at Salisbury House.

"We very much believe in aligning ourselves with nature," Brette Scott of Shakti Yoga in Des Moines tells participants, and in this class you’re surrounded by it. “Stretch for the sky,” and you see clouds overhead. “Touch the earth in front of you,” and you feel green grass under your fingertips. The outdoor setting gives downward dog an entirely different feel. "We thought of doing something outdoors with the popularity and curiosity about yoga and this seemed like a good fit." Scott says she was thrilled when event organizers at Salisbury House created “Yoga in the Gardens” this year. "The word yoga means connect,” she explains, “we're connecting with our community, our bodies and nature." And everyone is welcome. The people here are all ages and all abilities. "Generally you just feel better when you do yoga – no matter who you are. The body becomes stronger and more flexible, you breathe better, it decreases stress, and you sleep better." You have to put in some hard work to reap those rewards. "It wouldn't be yoga if we didn't get you a little pretzeled up, right?" But there are immediate rewards at the end of this class. A harpist plays live in the courtyard and wine and cheese round out the evening. "Yoga can be fun, “says Scott with a smile, “it doesn't have to be serious. If it's fun, people will want to do it." And that makes this the perfect combination for feeding body, mind and soul.

I'll be honest - the class started a six and I had to anchor, so I arrived just in time for corpse pose. That basically means I got a brief nap, interviewed Brette and had a glass of wine. Not a bad night of work, if you ask me!

In all seriousness, you should give this a try. Classes are the fourth Thursday of every month. And if you'd like to visit Brette before then - her studio is located in the Shops at Roosevelt.

EEK
Erin.Kiernan@whotv.com

Tuesday, July 20, 2010

Paper plates aren't for eating anymore!

Hello faithful fitness followers!
In this week's installment, Sonya and I once again find ourselves saying, "What?!?" The "Workout of the Week" features paper plates, and it is super challenging.

I've known personal trainer Angie Gallagher for years - we used to teach fitness classes at the same club "back in the day." I told her to throw a workout our way that would be something really unique, and she did not disappoint. Before going to her studio Sonya asked me, "Do you think this is going to be really hard?" I just smiled and said, "All I know is Angie is a great trainer... so it probably will be!"

When we show up at the Urbandale location, Angie explains that all we're going to need for this workout is paper plates, weights and a mat. Then she tells us about the circuit she's created. "We're going to do one minute of cardio, one minute of upper and lower body, and one minute of abs," she says with a grin, "then we'll repeat from the top so it's eight cycles." Neither one of us is really great at math (it's why we chose careers in journalism) but we were thinking, "Each cycle is three to four minutes long, we're going to do eight cycles, that's roughly 25-35 minutes of work ... no problem!" Yeah, right! Halfway through this workout, we were dying!

Angie has us doing all sorts of cardio - jumping jacks, karate kicks, squat hops, burpees - ugh! But the most grueling part of this workout turned out to be all of the moves we did incorporating paper plates. There were lunges and squats where we placed one foot on a plate and slid it back and forth during the moves, pushups with plates under both feet where we had to pull up into a pike position, and a bridge with the plates under our feet where we first extended our legs and then curled them in (for hamstrings) - followed by pushing our feet apart and bringing them back together (for inner and outer thighs).

To be honest - it is really difficult to describe this workout, so I'd advise watching it online. What I CAN describe is how hard it was. Sonya and I were sore for days afterward. "It takes your muscles through a whole range of motion so you get double the benefits of a traditional strength training program," explains Angie. An added bonus - it was really fun!

If you want to give the paper plate workout a try - contact Angie. She's great!
Web: www.fitnesswithangie.com
E-mail: fitnesswithangie@gmail.com
Cell: (515) 710-6987

Here's to a healthy week!
EEK
Erin.Kiernan@whotv.com

Tuesday, July 13, 2010

The workout gets wet!

Hello workout friends!
Thanks for stopping by the blog. This week brings another adventure - and a workout Sonya and I NEVER do. Water aerobics. If this conjures up images of your grandmother and her peers - forget it. This is tough stuff.

The class is called "Aqua Boot Camp" and the name should've given us a clue as to what we were in for. "Just the sound of it has brought a lot of people in, "says instructor Jill Reding, "because they want a really hard water workout." And right off the bat, she has us working hard. There is a lot of running and kicking to start with as we warm up our legs, and oftentimes Jill has us "go suspended" - doing the moves without touching the bottom of the pool. Before long we start interval training. At first it's twenty seconds of work followed by ten seconds of rest, but Jill keeps adding more and more time to the clock - thirty seconds, then forty, and sometimes up to a minute - and of course the rest period stays the same! Jill is really great about constantly giving us cues, which is helpful since neither one of us does this type of workout. She's always reminding us to relax our shoulders, tuck in our abs, squeeze our glutes ... it's a lot to think about and you have to keep your mind and your muscles engaged.

We are working way harder than we imagined we would, and then Jill drops this bombshell, "OK! This is the part where we drag each other to the other end of the pool!" Soon we're connected by bungee cords, with one of us acting as dead weight for the other. Then we have to get to the other end. The method doesn't matter - you can run, swim, wiggle any which way you choose - but let me tell you, your heartrate goes through the roof on this drill!

Once we reach the other end, we do arm work. First bicep curls, then another length of the pool, chest presses, another length of the pool, triceps, another length of the pool ... you get the idea. It's hard. Really hard.

We're feeling really pooped, but Jill has more lined up for us. The next round is cross country skiing and our heart rates are jumping again. All of this takes more coordination and strength than we dreamed it would. "A lot of people think water aerobics is easy, they think it's just good for your joints," Jill grins, "but you get so much resistance in the water, you've got resistance in and out and up and down!" And ALL AROUND! Ab work is next and it's just a tough! First we do a V-sit move that also works our inner and outer thighs, followed by a fast-paced tuck and press. The last move is something Jill calls "humdingers" and they are as hard as they sound! "I always tell class members - it's what you put into it. You can work really hard or you can slough off, because you can't see in the water!" That's so true, but this workout is also a lot of fun and we're pretty sure you'll feel great about donning a swimming suit after doing this for a few weeks!

If you'd like to try Aqua Boot Camp, contact Prairie Life:
4875 Mills Civic Parkway
West Des Moines, IA 50265
515-223-5999
www.prairielife.com

Keep sending us your workout ideas!
EEK
Erin.Kiernan@whotv.com

Tuesday, July 6, 2010

Train like an athlete

Hello workout friends!
I hope you had a wonderful holiday weekend. Mine meant great time with family, but several days of eating poorly and not working out. It's time to get back in the groove!

If you're feeling like you need a jump-start, this week's workout is a great one to try. Nick Rouse is the owner of Spartan Strength in Clive and he knows a thing or two about sports training. He's a former Drake football player and coach and now he's a personal trainer - or as he likes to say, a "performance specialist." However, Nick says you don't have to consider yourself an athlete to train like one. He starts Sonya and I out with basic lunges and then starts adding modifications to target our guads and hip flexors - areas that are often tight thanks to many hours sitting at our desks. There are also little changes that force us to work on balance and flexibility, and side lunges and squats that get work our glutes and inner and outer thighs.

Various forms of running are next. We do high knees and rear kicks and then move on to a funky little move Nick calls "Kid 'n Play." He looks like a member of a boy band when he does it, but we feel pretty goofy. "You'll be on Dancing With The Stars, next!" Nick says with a laugh. That's doubtful, and be decide to give speed and agility drills a try next. We're doing footwork on a cloth "ladder" that's stretched out on the floor and it's not always easy. "Geesh!" says Sonya, "Can't I just go run a mile instead?!?" But that's the whole idea - to get us to do things we normally don't - and that includes the next portion of the workout. Nick sets up four cones - one in each corner of the artificial turf. We have to sprint to the first cone, turn, sprint to the next cone, run around it and sprint back to the start. We do that three times through and then reverse directions. We are sucking wind and not at all prepared for the next cone drill. This time we have to shuffle to the first cone, turn and shuffle to the next, turn and sprint to the next, back pedal to where we started and finish with a sprint. BRUTAL! We feel like we are back in our hometown high school gyms during two-a-days for volleyball! "That's the benefit," Nick explains, "at Spartan we are constantly giving you a different stimulous, so you continue to see improvement."

Speaking of new stimulous - we're moving on to timed stations that include exercises we've NEVER done before. "That's a good thing!" Nick exclaims, "once you become accustomed to any kind of work, it becomes easy!" There's nothing easy about these moves. There are five stations and we spend twenty seconds at each one. We do a crazy mountain climber move with our hands gripping gymnastics rings, an exercise called "The Rock Singer" using a weight bar, high plank with an opposite reach, weighted ropes, and finally - some equipment that comes straight from the Rouse family farm. We get to use sledgehammers and pound the snot out of a huge tractor tire. This is definitely our favorite part! Nick usually puts clients through four rounds of this circuit, but for us he cuts it in half. "Everything is adjustable," he explains, "we can make modifications for anyone with any exercise." We're glad to hear it, and also glad this is the end of the workout ... except that it's not!!!

The last thing we do at Spartan Strength is what Nick calls a "finisher." We're pushing a weighted sled like you see football players use in practice and we have to do three laps, followed by three sets of shuttle runs. We are supposed to be sprinting, but our bodies are so tired we're mostly stumbling back and forth. We know we've burned a ton of calories and gotten a great workout, but we also feel like we've conquered a new challenge and that's what Nick likes most about his job. "My biggest pride is not seeing the body change - it's seeing the mind change," he explains, "that's what changes people's lives faster than any change in body composition." Amen.

If you want to work out with Nick - check out the website, drop him and email or give him a call.
www.spartan-strength.com
(515) 987-0341
NICKROUSE@SPARTAN-STRENGTH.COM

Tuesday, June 22, 2010

The Filthy Fifty

Hello workout friends!
I hope you're all staying healthy and finding time to try some new workouts.

Two weeks ago Sonya and I were scheduled to give CrossFit a try. We almost decided to cancel. Sonya did the Copper Creek Triathlon the day before the shoot and I taught two classes at the Y the morning of the shoot. Needless to say, we were both pooped but we decided to show up anyway. I still don't know if that was a good idea, but we got one heck of a workout.

The first thing you notice when you walk into the CrossFit Des Moines location is that it doesn't look like a typical gym. There aren't a lot of machines and there isn't an aerobics instructor in sight. Instead, you find coaches like Mike Brown - a former Air Force Special Ops member who informs us that we've shown up on the day Crossfitters are doing what's called "The Filthy Fifty." The workout is so hard, it happens only a few times a year. It's a sequence of ten exercises and you have to do fifty reps of each one. What?!?! We raise our eyebrows and immediately start whining about how tired we are and how we're both nursing injuries, and Coach Brown allows us to do "The Dirty Thirty" instead. "That's the thing about CrossFit," Coach Brown explains, "everything is scaleable - no matter who you are or what level you are."

That's great and all - but it doesn't diminish the fact that this is really, really hard. We're doing things like box jumps and kettle bell swings and push presses that work your entire body. "It gets you functional strength for real things," says Mike, "we're preparing for our sport and our sport is life."

This particular workout is also timed. So you're not only pushing and pulling a lot of weight, you're also doing it as quickly as possible. That becomes tough when you get through about twenty reps of exercises like burpees, not to mention things we'd never heard of - like knees to elbows and wall ball (if you're curious, watch this workout online). And there is no slacking. The coaches in the room are counting, and they force everyone to do every rep. "Whatever we put on the board, we finish," explains Brown, and he means it. I couldn't get through another push press, so I had to do extra burpees to make up for it. No mercy.

We always ask the trainers we work out with how many calories we're burning, and people here seem to think that's a funny question. "We treat our bodies like machines," says Coach Brown, "we put good fuel in and we're gonna burn it off." We have no doubt about that. Our muscles are burning and our hearts are thumping and we know we've gotten a great workout.

If you're interested in giving CrossFit a try - drop in, check out the website or call:
3209 99th Street (behind Stella's Blue Sky Diner)
Urbandale, IA 50322
(515) 360-8209
www.crossfitdesmoines.com

Have a great week!
EEK
Erin.Kiernan@whotv.com

Tuesday, June 15, 2010

Work? Play? Both!

Thanks for stopping by the Workout of the Week blog!

What you'll see this week is really fun. We visit a park and playground with personal trainer Heather Brunk - who sees the perfect outdoor gym. "I look around and see a million different exercise options," Heather says with a sly grin. And that's when Sonya and I realized we were in for a beating.

On the basketball court we ran sprints, did sports shuffles and walking lunges and squats. "You'll never look at a playground or a park the same way again," Heather tells us - and she's right. Next we move to the playground equipment. While Sonya does a minute of jumping jacks, I do a minute of reverse grip pullups and then we switch. It doesn't take long to get our hearts pounding. "It doesn't even have to be a long period of time," Heather explains, "thirty seconds to one minute intervals are amazing."

And if you don't have a playground nearby, don't worry. You can turn a park bench or a picnic table into workout equipment, too! For instance, we put one foot on the seat of a picnic table and do repeating knee lifts. Pretty soon our quads are burning and we're out of breath. Next, we put our backs to the seat and use it to do tricep dips. If we turn around, we have the perfect setup for incline pushups!

We're starting to realize the possibilities are endless, and excuses like not having a gym membership or being too busy are sounding really lame. "These are things you do for as long or as short a period of time as you want," says Heather, "and you can do all of this while your kids are enjoying an outing at the park! It's a great way for you to spend time with them and get fit at the same time."

We had a blast with Heather and she's got a bunch of other workout ideas up her personal training sleeve. If you'd like to contact her visit her website www.motivationllc.com.

Have a happy, healthy week!
EEK
Erin.Kiernan@whotv.com

Tuesday, June 8, 2010

Sonya is my hero

Hello workout friends! Last week's workout didn't air because of severe weather, so below you'll find a repeat of last week's blog. In the meantime I wanted to let you know how amazing Sonya is. A few weeks ago she hurt herself during one of our workout shoots. Did she decide to stop her triathlon training? Of course not. Instead, Sonya started going to a physical therapist. She completed the Copper Creek Triathlon last Sunday. That in and of itself is incredible to me, but she also still gave 110% during the insane workout shoot we did yesterday morning. I've really enjoyed working out with Sonya - she always makes me work harder than I do on my own and I always walk away with a desire to do better next time.


Workout like a Navy SEAL
This week we're giving TRX Suspension Training a try. The exercises might appear to be pretty easy, but they aren't.

"It's basically a strength-training system," explains Barb Mendoza, "it's just body weight and two nylon straps!" It doesn't get much more simple that that and simple is part of the reason this personal trainer was drawn to the TRX. The other selling point - the system was invented by a Navy SEAL for working out in the field. "TRX 101 is that where you position yourself makes a huge difference," Barb tells us during our training session. We start out with our hands in the straps, feet on the ground, doing one-legged squats and lunges. Then we move on to upper body exercises like rows, flys and tricep extensions. We play around with the position of our feet and can immediately feel how a change in stance changes the level of difficulty.

What we didn't anticipate was putting our feet in the straps, but Barb shows us some moves that really push us out of our comfort zones. "You'll be on the floor for a couple of things and you'll be unhappy when you're there because it's gonna be hard!" She's not kidding. Sonya goes first. Her feet are in the straps and she's face down in a basic plank. That move is tough in and of itself, but then Barb tells Sonya to push her hips to the ceiling, into a pike. After several reps it's back to the plank - with a twist. Barb tells Sonya to swing her hips from side to side. This routine blasts your entire body, but really targets your core. "When we say core, everybody thinks abs," says Barb, "but hip flexors, hamstrings, glutes and back are also part of the core." And I get to target those muscle groups. Barb also puts my feet in the straps, but I'm face up. First I do hamstring curls like you would on a stability ball and it doesn't take long to burn out. The next move is a high bridge that torches your glutes and I'm thinking this is the fast track to a fantastic looking butt! Finally Barb has me swing side to side just like Sonya did and I can instantly feel my obliques and back working.

We loved the TRX workout. It was really hard and we're sure it produces results. If you want to give it a try with Barb, call her at 277-9721 or visit her website www.fitnessbydesigndm.com.

EEK
Erin.Kiernan@whotv.com

Tuesday, June 1, 2010

Workout like a Navy SEAL

Hello workout friends!
This week we're giving TRX Suspension Training a try. The exercises might appear to be pretty easy, but they aren't.

"It's basically a strength-training system," explains Barb Mendoza, "it's just body weight and two nylon straps!" It doesn't get much more simple that that and simple is part of the reason this personal trainer was drawn to the TRX. The other selling point - the system was invented by a Navy SEAL for working out in the field. "TRX 101 is that where you position yourself makes a huge difference," Barb tells us during our training session. We start out with our hands in the straps, feet on the ground, doing one-legged squats and lunges. Then we move on to upper body exercises like rows, flys and tricep extensions. We play around with the position of our feet and can immediately feel how a change in stance changes the level of difficulty.

What we didn't anticipate was putting our feet in the straps, but Barb shows us some moves that really push us out of our comfort zones. "You'll be on the floor for a couple of things and you'll be unhappy when you're there because it's gonna be hard!" She's not kidding. Sonya goes first. Her feet are in the straps and she's face down in a basic plank. That move is tough in and of itself, but then Barb tells Sonya to push her hips to the ceiling, into a pike. After several reps it's back to the plank - with a twist. Barb tells Sonya to swing her hips from side to side. This routine blasts your entire body, but really targets your core. "When we say core, everybody thinks abs," says Barb, "but hip flexors, hamstrings, glutes and back are also part of the core." And I get to target those muscle groups. Barb also puts my feet in the straps, but I'm face up. First I do hamstring curls like you would on a stability ball and it doesn't take long to burn out. The next move is a high bridge that torches your glutes and I'm thinking this is the fast track to a fantastic looking butt! Finally Barb has me swing side to side just like Sonya did and I can instantly feel my obliques and back working.

We loved the TRX workout. It was really hard and we're sure it produces results. If you want to give it a try with Barb, call her at 277-9721 or visit her website www.fitnessbydesigndm.com.

EEK
Erin.Kiernan@whotv.com

Tuesday, May 25, 2010

Burn Baby, Burn!

Hello workout fans!
The promise this week from personal trainer Rodney Filer ... turning our bodies into a fat burning machine. Sound good? Duh.

"It gives you more bang for your buck!" That's how Filer describes interval training. He says you can burn nearly double the number of calories through this workout compared to steady cardio.

"You wanna get your heart rate to be raised and lowered as many times as possible in a set time," says Filer. He used interval training to help biggest loser contestant Rebecca Meyer drop nearly 150 pounds!!! And Rebecca says she only hit the dreaded plateau one time during the three and half months she was back at home after leaving the ranch.

Another plus is that interval training can be done almost anywhere without a lot of fancy workout equipment. We use Reebok Steps, but you can use the steps in your own home and those at Gray's Lake! Then all you do is alternate between an active phase and a recovery phase. The active phase can be as long or as short as you like, but you'll probably be surprised at how long twenty seconds can feel after a few rounds.

Repeating each sequence of work and rest for an hour or so will improve your heart health and the best part - boost your body's metabolism!!!

If you'd like to try training with Rodney, call 279-0242.

Have a great week!
EEK
Erin.Kiernan@whotv.com

Tuesday, May 18, 2010

Irasshaimase!

In case you're wondering ... that means "Welcome" in Japanese. This week's workout is karate, and we were given a very warm welcome at Dojos Family Martial Arts in Ankeny.

Neither Sonya nor I expected this to be a killer workout. Fun, yes. New, absolutely. But grueling? No. Boy were we clueless.

Master Instructor Jeff Wilber was awesome to work with. He is a high energy, super positive guy who made our workout really fun, even if we were dying during parts of it. "We like to have fun, exciting classes that are very positive," says Master Wilber, "this is not your traditional karate class!"

We started with a pretty basic warmup... some running, knee strikes, kicks and arm swings to get the blood pumping. Then the small target bags were added to the mix. Pretty soon we were doing full kicks down into lunges while punching the bag on the floor. It didn't take long for us to break a sweat during this drill and it was the first one! Master Wilbur uses the "Tabata Protocol" - you do twenty seconds of high intensity exercise, followed by ten seconds of rest. In this class, we did three rounds of each exercise. What made this really brutal was the way we constantly went back and forth between cardio work and ab work - and a lot of ab work that was really full body work. There were a few plank exercises that had every muscle in our bodies begging for mercy! All the while Master Wilber was screaming things like, "Your attitude determines your altitude!" and "If it hurts just smile more! big smiles!"

And you know what? We WERE smiling. This class was a blast and we were sorry when it ended. We worked really hard but had a really good time doing it. It's easy to understand why Master Wilber says, "I recommend martial arts for everyone between the ages of 4 and 104 ... anyone can do martial arts training and benefit from it."

If you want to give martial arts a try, contact Master Wilber at 963-9989 and check out the website at www.mydojos.com.

Have a great week!
EEK
Erin.Kiernan@whotv.com

Tuesday, May 11, 2010

Whip it Good!

Hey friends!
Thanks for stopping by the workout blog. Sonya and I keep thinking we're going to run out of ideas for this series, but the new forms of fitness routines just keep flowing into our inboxes. Thanks to all of you for contributing!

This week we're doing rope training with Barb Mendoza from Fitness By Design. "I like to say there's a big fitness toolbox," says Barb, "and this is one tool." Barb has been a personal trainer for twenty years, so she's seen it all. She says she likes these new, weighted ropes because they're a form of "functional training" - which means we're mimicking a lot of movements we perform in everyday activities.

This turned out to be another workout that's a lot harder than it looks. The ropes are long, heavy, and anchored to the floor at one end. We have to hold on to the free ends and then do the moves Barb tells us to... whiping the ropes up and down and side to side takes a lot of strength and coordination. "The heart rate goes up, the legs get tired, the core and the arms are very engaged," explains Mendoza.

It doesn't take long at all for our biceps to start burning. Soon Barb has us start doing jumping jacks while holding the ropes, and then our hearts are thumping. The break from the cardio involves ab moves on the floor and we realize this is a total body workout. Throw in more toys like disks and a BOSU and soon we're working muscle groups we didn't even know we had!!!

This workout was a blast and Barb is a great trainer. If you're interested in trying the rope workout, contact Barb. 277-9721 or info@FitnessByDesignDM.com.

Here's to a happy and healthy week!
EEK
Erin.Kiernan@whotv.com

Tuesday, May 4, 2010

Derby Dames

Hey everybody! Welcome to Workout of the Week. This week you get an honorary roller derby name ... "Fitness Fiends". In case you didn't know, there is an international registry for roller derby names and it's serious ... so don't even think about ripping off great ones like "Bloody Mary" or "Amber Waves of Pain."

Sonya and I have tackled quite a few fitness challenges so far, but none of them required helmets and knee pads... this week's does! We need the protective gear because we're lacing up roller skates. This is practice with the Des Moines Derby Dames. Our coach is Showstopper and she's all busienss. "I'm pushing them to go beyond what they think their limits are, really..." she says with a grin.

We're just struggling to skate, and then we learn there's much more to this workout on wheels. Wall squats and planks follow sprints around the rink and we're convinced this is the longest two hours of our lives. "You gotta skate past the tired," says Showstopper, "it's a whole new level."

We spend more time on our rear ends than our our skates - keep in mind it's been at least two decades since we've even taken a leisurely spin around a rink. We aren't even thinking about hitting and blocking, but for some on the team, it's second nature. "Yeah, they call me Shoulders, but my real name is Elbow. But you can't use your elbow ... it's a foul." Elbow MacFearson loves the fierce competition, and the workout. "I'm horrible about the gym. I have a membership I never use. I need someone ordering me around like Showstopper does." And there's a reason we won't be taking part in the scrimmage. Elbow's suffered a broken hand and ligament damage! "I've seen it all, " she says, "compound fractures, blood on the rink. Hot Lips broke her elbow, it was bad!"

We decide we'll stick to stumbling around the rink like the rookies we are, even though the Derby Dames insist we could join the team ... eventually. "If you can train well and you're willing to be coached," says Showstopper, "you can do anything!"

You can catch the Des Moines Derby Dames in action this Saturday at 7pm at the 7 Flags Events Center.

In the meantime... check out some derby names I came up with ... :)

Sonya Hitshusen
Sonya Slam Master
Sonya Make U So Sore
Heitshusen the Hitter

Erin Blockavich
Erin Go Bad
Erin the Exterminator
Kiernan the Crusher

EEK
Erin.Kiernan@whotv.com

Tuesday, April 27, 2010

Background Checks

Thanks for stopping by the Workout of the Week blog!
Today's topic is making sure your personal trainer or exercise instructors are properly educated and certified.

"It's not only for safety,” says Jenny Weber of the Wellness Council of Iowa, “it's also so the person feels that they're getting a full exercise prescription." Think of it like this, cooking dinner doesn't make someone a chef, driving a car doesn't make someone a mechanic, and working out at the gym doesn't make someone a trainer. "That person needs to come from a bachelor of science in exercise physiology or kinesiology along with professional certifications." Weber says if we want to get the most out of workouts with a trainer - it's critical to make sure the person is properly trained themselves! If you’re not comfortable asking the personal trainer or group exercise instructor ... ask the owner or manager of the club you are joining. Find out what kind of education, certification and experience exercise professionals have and also ask if the gym requires them to continually renew their certifications.

There are dozens of organizations that provide training and certification. Common ones for personal trainers include The American College of Sports Medicine and The National Strength and Conditioning Association. Group fitness instructors are often certified through the Aerobics and Fitness Association of America and the American Council on Exercise. Once certified, trainers and instructors usually have to work to maintain their skills. "Yearly you're required to take continuing education credits which is crucial because the industry changes," explains Weber. Bottom line – don’t be afraid to ask questions. It’s your money, your workout and your health.

EEK
Erin.Kiernan@whotv.com

Tuesday, April 20, 2010

Are you kidding me?!?!?

Hello and welcome to the Workout of the Week blog!

If you've been following along for the past few months you know Sonya and I are up for about anything. So when our colleague and friend Brooke Bouma invited us to give kettlebells a try, we happily agreed. Brooke has been working out with personal trainer Doug Van Wyk for a long time and says although she's always gotten a good workout, she's never worked as hard as she is during the kettlebell routine. Even with that knowlege, we were not prepared for what we experienced at Fitness World Downtown.

First, Doug had us to kettlebell swings. They're kindof like squats, but with a lot more movement. "So it's really about the hips and thrusting them," Doug explains. After just a few reps we were all sucking wind and Doug made us do several sets of twenty. "Your butt should be burning after ten." Uh ... yeah!

The next exercise involved pushups - which we HATE. Here's the thing ... you do the pushups on top of the kettlebells. And that's not all. You add a row after each pushup! "Your body doesn't want to do it," explains Doug, "but drop that hip more, there hold it, let em burn." By "them" he means our arms, our abs, our butts ... pretty much everything.

By this point in time I was calling Doug foul names, and he hadn't even thrown the most difficult move at us yet!!! It's called the "Russian Twist" and it must've been invented by someone with a really twisted sense of humor. It's very hard to explain (watch the workout video under the As Seen on 13 tab) but you start on the floor on your back, push up onto one hand with the other hand in the air and your opposite leg extended, then sweep that leg behind you into a deep curtsy lunge and finally push up into a standing postion. Reverse all of that until you are back down on the floor on your back. That's one rep. And that's when I said, "I HATE YOU!!!!"

This was brutal. By far the most brutal workout we've done. But you know what? Sonya and I are going to start working out with Doug every Saturday and here's why, "Using kettlebells you can actually incorporate all of the aspects of training into one," he explains, "you get a cardio training while doing resistance training and you work your entire body."

We could feel this through our entire bodies when we were doing it and for days afterward. If you're looking for a new challenge - give kettlebells a try.

Until next week ...
EEK
Erin.Kiernan@whotv.com

Tuesday, April 13, 2010

Money is no excuse!

Hello gang! I'm really tardy posting the blog today - my apologies.

This week the focus is building muscle. So here's a question for you ... do you have to lift weights in order to build muscle? "No way!" says personal trainer Gigi Filer. She says exercises like pushups and lunges work just as well, using your own body weight!

Sonya worked out with Gigi and Daniel Wright of Biggest Loser fame and got some great tips for us to share with all of you. For instance, if you are like us and you HATE pushups - try doing them against the wall or even the edge of a countertop at first. Then you can move on to pushups on your knees. Once you start building strength you can challenge yourself with full pushups or make them even tougher by using a BOSU ball or any other unstable surface. Gigi says pushups are the gold standard for getting lean and mean. "It gives you a different resistance because it's a constant resistance in both directions. The muscle is challenged during the entire range of motion - there is no rest!"

The same goes for lower body exercises like lunges and squats. If you do them correctly you can burn a ton of calories and target several muscle groups. Add a resistance band or grab any kind of weight and you turn things up a notch - no fancy equipment needed!

"No excuses," says Gigi, "you don't have to have a gym membership and you don't have to have a stack of weights at home."

So get movin' ... money is no excuse!
EEK
Erin.Kiernan@whotv.com

Tuesday, April 6, 2010

New life ... New love

This week's installment isn't just about working out. It's about life and love and learning to love yourself.

Last Friday (when I was sick with stomach flu) Sonya caught up with Rebecca Meyer and Daniel Wright from the Biggest Loser. Combined, they've lost more than 400 pounds. Wow. Months after the leaving the ranch, the two are a couple - living in Des Moines and devoting their careers to helping others reach their fitness goals. "When I'm working with someone I know exactly how they feel," says Daniel. "I was the guy who was too big to even fit on a treadmill!" Daniel and Rebecca remember well what it was like to be morbidly obese. They admit losing hundreds of pounds was difficult but they say maintaining is even harder - both mentally and physically. "Suddenly it's the finale and you're done and it's maintenance life," explains Rebecca. "We still need to workout and it's hard work. So I ask myself, do I want to be as thin as i was at final? No. Do I want to be as heavy as i was? No. It's just finding that mid-range ... at least for me."

Finding a happy medium can be a challenge in all aspects of life. For Rebecca and Daniel it included strategies to keep their old selves from making a comeback. They went through their closets and set limits. If the size 38 pants or the XL shirt start getting snug - somethings gotta change. No excuses. The couple says that's their new motto and they're trying to instill it in others. "We're basically living proof that it can happen just with diet and exercise!"

It's not fancy - but it works. Just like the programs offered by Hy-Vee and Wellmark. For tips on choosing healthy foods and getting a fitness plan going, visit www.wellmark.com. Click the "Health and Wellness" tab and then choose "Wellness Resources." There you'll find a wealth of information on living a healthy life!

EEK
Erin.Kiernan@whotv.com

Tuesday, March 30, 2010

Ouch!

How can you tell the difference between an injury, and just being sore? It's a question Sonya and I decided to put to the experts because of all the new workouts we're trying these days!

"If your muscles are sore from exercise, it might come on later," says physical therapist Libby Trausch, "about 12-24 hours later and the whole muscle feels sore." Being sore can really hurt, but it's different than actually being hurt. "If you have an *injury you might be able to put two fingers on the spot and it hurts. it might come on very quickly and make you want to stop right away." Another good litmus test is that muscle soreness should go away within a few days whereas an injury will linger.

So what should you do? Many of us choose to handle the pain on our own, following a well-known acronym. "First thing you hear is RICE. Rest, Ice, Compression, Elevation," says Trausch, "but you should also inlcude motion. Careful motion is also very important." If those steps don't get you on the road to recovery, it's important to see a professional who can help you avoid long-term problems and pain. "If you get to a physical therapist early we can identify poor movement patterns so injury doesn't happen again. We can help you protect yourself and get back to doing what you love to do."

Don't forget - we want your ideas for Workout of the Week! Submit your ideas here, or drop us an email!
EEK
Erin.Kiernan@whotv.com

Tuesday, March 23, 2010

You just never know

One of the things I love about my job is how unpredictable it is. Even when you think a day is set in stone, something can happen to turn it upside down. Today we are dealing with a change in the lineup of our "Workout of the Week" series because the video and interviews for today's story have disappeared! It happens. Luckily, we have several pieces shot and written so we won't be leaving you hanging this week!

Here's what one participant has to say about this unconventional exercise class, "After a few sessions my muscles were screaming, more than any other workout I've done." Wow. That's a ringing endorsement, huh? Even so, when this invite rolled into our inboxes our gut reaction was "NO WAY!" But Sonya and I like to think of ourselves as good sports, so we eventually responded with a weak, "Okay." This week's workout is pole dancing. Yup. Pole dancing. "When you can step outside the box and out of your regular fitness routine," says instructor Shelley Houde with a big grin, "you gain a lot of confidence, and it's fun!"

Maybe so, but we were fairly terrified to try this. I was really hoping the room would be a lot darker than it was and I was also thinking we should've planned to shoot this on a Saturday night so we could throw some drinks into the mix.

Shelley's class actually starts out with a lot of the moves you'd do in a traditional group exercise class. There's a basic warmup and some stretching followed by tricep presses, squats and crunches - all using the pole. We quickly move on to pullups, and Sonya and I find out we are incapable of doing even one! How embarrassing! "You find muscles you didn't know you had," says Shelley, "it's tough!"

So you know - Shelley is a farm girl by day. In an email she writes, "So in short, my other fitness workout is at the barn, mucking stalls, carrying water buckets, etc..." The point is - she says anyone can learn how to do this routine. "Once you build strength and keep going and progress through the levels, then it's like YES! I've done it!" And there are a lot of regular gals in the class. Stephanie works at Prairie Meadows, Meegan is an attorney and Kim is a Vice President who says, "This is that extra fun class that helps you get through an hour of strength training and you don't even know you've done it because it's so much fun."

We may never be able to shimmy up the pole like Shelley and the rest of the women we met, but the longer we practiced the more our embarrassment started to fade ... replaced by that confidence Shelley mentioned when we first walked in the door.

This workout was really challenging, and just looking at Shelley's guns should motivate you to give pole dancing a try! Her studio is in Altoona. The website is www.steelaxis.com and the phone number is 822-5740.

Here's to pushing fear (and pride) aside, and trying new things!
EEK
Erin.Kiernan@whotv.com

Tuesday, March 16, 2010

That's HOT

Hello workout friends!
This week's workout is hot. I don't mean sexy (although it can be that, too) ... I mean sweaty. We're doing hot yoga and I'm addicted. This class was far more challenging than I anticipated. Not only does it require a great deal of strength and flexibility, it really gets your heart rate going!

"People come in with one perception and are totally blown away by what they come out with." That’s how Kris Larrison describes the experience first-timers have when they visit her yoga studio. If you think it’s all about zoning out and doing a little stretching – you’re wrong. This class would’ve pushed Sonya and I to the limit no matter what, because we never do yoga, but Kris adds an element that kicks the workout up a notch. You can’t feel it through your computer or television, but you can see it. Everyone in this class is soaking wet. The room is between ninety-five and one hundred five degrees, thanks to space heaters and humidifiers. But we wondered why. "It increases the function of organs, you’re sweating out toxins, you build increased lung capacity," explains Larrison.

There are two different styles of "hot yoga" - Vinyasa and Bikram. "Bikrum yoga is 26 postures, the same sequence, same series, every class." We’re doing Vinyasa and Kris says it’s more athletic and varies from class to class. "If you can only do half the class, that's fine,” says Kris. “You'll build on that and get stronger every time you come.” She insists anyone can do it and her students agree. Ryan is a cop who says he couldn't touch his toes a few years ago, Mel is a mom celebrating her 43rd birthday, and Marilyn is in her 70s!!! We’re hoping we’ll eventually have their flexibility and strength, but it may take awhile! We shot this segment a month ago and I've been attending classes at least once a week since then ... I'm improving, but slowly!

If you’re interested in trying hot yoga call Kris at 778-5499 or visit the studio website at www.BreatheStudioDM.com.

Here's to another fun-filled fitness adventure!
EEK
Erin.Kiernan@whotv.com

Tuesday, March 9, 2010

Use it or lose it!

Welcome to Workout of the Week! Sonya and I have tried all sorts of new things in the past two months and we're learning that using "I'm bored" as an excuse not to exercise is truly lame. This week's session with personal trainer Gigi Filer is all about balance and it turned out to be a lot more challenging than we anticipated.

"It's a use it or lose it scenario," says Gigi. "It’s just like strength, endurance or speed. These things decrease in function over time” The question we had is - can we make this better? The answer is yes and some simple exercises are part of it. First, Gigi has us stand on one foot. That’s pretty easy, until she asks us to close our eyes. Moving on in difficulty, we have to put our arms out to our sides and overhead and soon we’re wobbling and falling over! Wall sits are another great exercise we can all do at home, but Gigi has a trick up her sleeve to make this a balance move. Once again, she tells us to pick one foot up off the floor. We get the hang of it eventually and that’s when we move from the wall, to the ball. Those big inflatable exercise balls you see at the gym are great for working on core strength and balance, and so are Bosu trainers. On this device we do squats and lunges and balance on one leg. You can use the Bosu flat or rounded side up. Gigi says it’s another versatile toy that can create new challenges in your fitness routine. "You’re forced to expend energy in the inner thighs, glutes, abs, everything’s working just to keep you on there.”

So remember ... us it or lose it! For help with that, contact Gigi at 279-0242.
EEK
Erin.Kiernan@whotv.com

Tuesday, March 2, 2010

Spin Doctor

This week we continue our focus on fitness for people dealing with cancer. I first met Dr. Richard Deming about three years ago when I was doing investigative reports on health insurance claims being denied. Dr. Deming is an oncologist and was treating one of the people we were featuring in our stories. I learned then that Dr. Deming is a great physician, but there's something I didn't know ... he's also a cycling instructor! After we attended one of his classes, Sonya came up with the term "Spin Doctor" - clever, huh?

ANYWAY ... here's what's cool about Dr. Deming's Wednesday night class at the Healthy Living Center in Clive ... it's part of Mercy Cancer Center's LiveStrong at the Y program. This is more than just biking. Prior to the exercise portion of the class, there's a cancer education seminar and afterward there's social time with snacks. In between, Dr. Deming cranks up the tunes and screams things like, "Pain is weakness leaving the body!" People are laughing, grimacing, singing, sweating ... and living STRONG. Dr. Deming says, "One cannot overestimate the value of exercise and fitness in one's life. Studies show that even patients undergoing chemotherapy and radiation therapy have fewer side effects if they are involved in a rigorous fitness regimen while undergoing treatment ... exercise is the closest thing we have to a fountain of youth!"

Don Cue was diagnosed with an agressive form of prostate cancer at age 45. He says he was terrified and the treatment he received left him weak. Cycling gave him energy. "Certainly there's the fitness aspect. We're spending 50 minutes just sweating, but also there's the camaraderie. We've made new friends, these are just terrific people to be around." And the LiveStrong program has changed his perspective. "Cancer is not a death sentence - you can get through this. Not everyone does, but you can."

LiveStrong's motto is: Knowledge is Power, Unity is Strength and Attitude is Everything. You'll find all that and more Wednesday nights at the Healthy Living Center. 12493 University Avenue • Clive, IA • 50325 • (515) 226-YMCA (9622)
www.healthydm.com

Tuesday, February 23, 2010

Pink Ribbon Program

This week's workout is special. It's specifically designed for breast cancer survivors. Doreen Puglisi is a Pilates Instructor and Exercise Physiologist in New Jersey who created the Pink Ribbon Program several years ago after working with breast cancer survivors. The program was up and running when Doreen herself was diagnosed with breast cancer. The Pink Ribbon Program has expanded across the country and there are several locations in Des Moines that offer it.

Sonya and I found out about the program through Gigi Filer. Our story this week takes us back to Gigi's Pilates Studio and gives you the opportunity to learn more about the Pink Ribbon Program and meet Janelle Larkin - one of the participants. Janelle tells us she felt somewhat disabled during her recovery. Even after physical therapy she didn't have full use of her upper body. She says Gigi's classes gave her back her freedom and she's now 100% mobile. In Gigi's words, "They think pain and loss of motion is a burden of their cancer but it doesn't have to be."

If you or someone you know might benefit from the Pink Ribbon Program visit the website www.pinkribbonprogram.com. You can also contact Gigi Filer.

Gigi's Pilates Studio
www.gigispilatesstudio.com
3708 Ingersoll Avenue
Des Moines, IA 50312-3411
(515) 279-0242

As always, thanks for reading and for tuning in to the Channel 13 News at Five!
EEK
Erin.Kiernan@whotv.com

Tuesday, February 16, 2010

What the ?!?!?

Hey fitness fanatics! First, thanks for all of the great feedback on this new series. Sonya and I have gotten emails, calls and comments from many of you and we're thrilled that you like this new adventure. Second, this blog will be brief because we did a BRUTAL workout this morning. I'm not going to ruin the surprise because this particular segment won't air for several weeks, but here's a hint ... the temperature in the room was more than 100 degrees. Whew! My body is still shaking.

On to this week's workout ... it's one both Sonya and I thought would be fairly easy. It's hula hooping. Fun, right? Maybe a little bit embarassing, but not that difficult, right? WRONG. The so called "Energy" class we attended on a Friday morning at Fitness World West was insane. Yes, it does involve hula hooping but you also get the snot beat out of you by instructor Dee Hoogenakker. She had us doing speed and agility drills, step, jump roping, running, lunges, weight lifting, abs ... I am tired just recalling the experience!

If you need to bust out of your workout rut, we highly recommend this class. Dee says she'll hook you up with a free pass to try an Energy class at any of the Fitness World locations in the metro. Call her at (515) 223-5111.

Keep those workout ideas coming - you'll have us whipped into shape yet!

EEK
Erin.Kiernan@whotv.com

Monday, February 8, 2010

Jane Fonda

Break out the leg warmers, there's a reference to the actress/activist/workout queen in this week's "Workout of the Week" ... talk about a blast from the past! The focus is abs, and we learned that a lot of what Jane taught us "back in the day" is the wrong approach.

The workout is Pilates, and we learned it is harder than it looks! Many thanks to our instructor - Gigi Filer at Gigi's Pilates. She is patient and funny and knowledgeable and really put us through the paces.

A lot of you have emailed with great ideas for upcoming workout segments ... keep 'em coming, and please use the blog as your space to discuss!

Tuesday, February 2, 2010

It's fun to hit things!

Hi gang!

Welcome to the "Workout of the Week" blog. Sonya and I have decided to bring you health and fitness stories every Tuesday during the five o'clock show, and so far shooting them has been fun (and sometimes painful)!

This week's segment is boxing. Not kickboxing (ie: aerobics, like some of you have taken from me at the Y over the years), but BOXING. Our trainer is Rodney Filer. He and his wife Gigi own Gigi's Pilates & Personal training on Ingersoll Avenue. Rodney is a certified trainer, a football player and in our case - a very patient teacher! He taught us the basics of boxing, starting from the ground up ... literally. We learned the importance of stance and posture before we ever moved on to punches, and there was a lot of practice before we ever got to hit anything. The point is - form is important, particularly so you don't injure yourself. Once Rodney felt we had the hang of things, out came the mitts. Whoooohooooo! There is nothing like the feeling of throwing punches and actually hitting something. If you've never given boxing a try, we highly recommend it. It takes a lot of coordination and concentration, you build strength and agility and the calorie burn is tremendous. Sonya and I were sore for days after this workout, but it was so fun we can't wait to put the gloves on again! Another bonus - we got to box with Rebecca Meyer from "The Biggest Loser" since she trains with Rodney and Gigi. Rebecca is fierce, funny and full of life and you'll be hearing more about her fitness journey as "Workout of the Week" continues.

If you have questions about boxing, or any other comments - leave them here and we'll post a response ASAP.

As always ... thanks for stopping by the blogs!
EEK
Erin.Kiernan@whotv.com