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 31, 2010
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
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
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
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
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
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